Arnold Press

cartoon person showing how to do the arnold press shoulder exercise.

So called because it was one of Arnold’s (yes, that famous bodybuilder Arnold) favorite shoulder exercises. It builds strong, defined shoulders while improving your ability to lift and push things overhead, all while keeping your shoulder joint safe.

HOW TO DO IT:

  • Stand with feet hip-width apart holding a dumbbell in each hand
  • Start with arms curled, palms facing your shoulders
  • Dumbbells should be directly in front of your shoulders
  • Start lifting the dumbbells by bringing your elbows up
  • As you raise the dumbbells, slowly rotate your palms forward
  • Finish with arms straight overhead, palms facing forward
  • Reverse the movement to slowly bring the dumbbells back down to starting position
  • Repeat as many times as you can

NO WEIGHTS?

  • Use water bottles, canned goods, books, etc.
  • Do one arm at a time holding a loaded backpack or purse

MAKE IT COUNT:

  • Do as many as you can
  • Keep going until you can barely get the weights up halfway

MAKE IT EASIER:

  • Use lighter weights or no weights at all
  • Alternate arms instead of lifting both simultaneously

MAKE IT HARDER:

  • Use heavier weights
  • Slow down the movement, taking 3 seconds to lift and 3 seconds to lower
  • Hold the top position for 2-3 seconds before lowering

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Lifting small children overhead to entertain them
  • Stowing carry-on luggage
  • Putting dishes away
  • Throwing things over your fence
  • Holding up protest signs for hours
  • Cheering on your favorite band

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.