Arnold Press (Rotational Shoulder Press)
This exercise, made popular by Arnold Schwarzenegger, stresses the same
muscle groups as the Dumbbell Deltoid Press
but somewhat more intensely. It's a bit more difficult and you should be
careful when first attempting it, but it's a very effective deltoid exercise.
I recommend when you first attempt this exercise you grab a light weight
and slowly go through the range of motions just to get the feel for the
exercise.
Performing the exercise:
Starting position:
- grasp two dumbbells, palms face inward (towards your body) and elbows
more or less at your sides
- as you press the dumbbells upward, slowly rotate your hands so that
your palms face outward (away from your body) during the mid range of the
movement
- at the top of the movement, you are in the same position as a regular
dumbbell deltoid press. You may first want to try the dumbbell
deltoid press, before attempting this exercise. Also, do not lock your
arms at this position
- now lower the weights slowly back to the starting position and repeat
for desired reps.
Online
shoulder video exercises
Recommended Bodybuilding
Book:
A book which I purchased years ago and I still
highly recommend is The
Weider System of Bodybuilding. It is one of the few books that
I constantly refer back to. It was money well-spent!
By Joe Weider & Bill Reynolds.
This is an excellent book for anyone who is interested in weight training.
It's ideal for both novice and experienced bodybuilders. For men and women
interested in stregthening and toning their bodies and incorporating weight
training exercises into their fitness routines. The book is divided into
two sections. The first section describes different training principles
and techniques. The second section lists by chapter the many different
weight training exercises available for each muscle group. Each chapter
begins with a photo of a bodybuilder and the anatomy of the particular
muscle group that will be discussed followed by detailed instructions on
how to carry out particular exercises. This is done through photos and
clear and concise descriptions of each exercise broken down into the following
headings: main area of emphasis, method of performance, variations and
training tips. What I really like about this book is that there are a lot
of different and varied exercises in this book which helps to keep your
weight training workouts interesting and varied. There is a superb abdominal
section and expert advice and opinions from bodybuilders are provided throughout
the book. I guarantee that this book will be read, re-read and referenced
for years to come.
