Standing Arnold Press

For this next exercise we have a nice superset of an overhead pressing movement and a lateral movement with an external rotation. Note that this superset is not made for heavy weights, but rather light ones.

This means that the superset is best applied in the beginning of a workout, when the goal is engaging more muscle fibers and filling the deltoids with blood.

execution  - exercise #1

  1. 1
    Grab a pair of dumbbells
  2. 2
    Stand up straight, stably
  3. 3
    Lift the dumbbells up to head level, so that the arms are parallel to the ground
  4. 4
    Slightly rotate the wrist inward so that the dumbbells are in a diagonal position
  5. 5
    Push the left dumbbell up over your head
  6. 6
    As you let it come back down in a moderate pace, push the right dumbbell up
  7. 7
    Repeat the motion pattern
  8. 8
    After completing the needed number of repetitions, transition with no rest to the next exercise

execution - exercise #2

  1. 1
    Keep the dumbbells in front of you with a bent elbow (Palms facing one another)
  2. 2
    Lift the dumbbells laterally, keeping the elbows static
  3. 3
    Apply a slight external rotation at the top
  4. 4
    Let the dumbbells return back down slowly, keeping the tension on the delts

Again – No need to go extra heavy, this superset was designed to prepare your shoulders for heavier work.

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