When it comes to the best deltoid exercise with the best range of motion for your shoulder muscles, the Arnold Press stands out from the crowd. The Arnold Press is a top shoulder exercise in that it really works the entire shoulder and simply blasts the front deltoids.
Primary Benefits of the Arnold Press
Arnold Press is a slightly awkward exercise, but it is very beneficial because it hits the front and side heads of your delts. Arnold Press, shoulder press variation, shows how you can work the different heads of the deltoids and get some unique muscle building benefits. Arnold Press is included as one of the Top Best Shoulder Exercises.
Shoulder Muscles Used When Performing Arnold Press
Target Muscle Used When Performing Arnold Press
- Anterior Deltoids (target Muscle)
Secondary muscles (Synergists/Stabilizers) Used When Performing Arnold Press
Primary Benefits of the Arnold Press
One of the primary benefits of the Arnold Press is that the Arnold Press gives a wide range of motion. This wide range of motion you get when you lower the dumbbells doing the Arnold Press gives the shoulder muscles a maximum stretch that other shoulder exercises lack. This extra range of motion allows for the recruitment of more muscle fibers and a stronger contraction, both resulting in a more intense workout.
A second benefit is the Arnold Press isolates the shoulder muscles. Isolating the shoulder causes more of the weight to be put on the intended muscles (the deltoids) resulting in a more effective and harder shoulder workout.
How to Perform the Arnold Press
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Sit on the edge of a flat bench or in a seat with a padded back for support.
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Grab a dumbbell in each hand and hold them with your palms facing inward just below eye level. Your elbows should be flexed.
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Lift the dumbbells and push upward while you slowly rotate your hands forward. Note: at the top of the press, your palms should be facing outward. You should lift until your arms are ALMOST completely straight. There is no need to lock out, but you should try to force you delts towards the ceiling.
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Slower lower the dumbbells while you rotate your hands back to the starting position so that your palms are facing inward again.
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Complete 8 to 12 repetitions for 3 to 5 sets.
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