Build Massive Shoulders With The Arnold Press

Nothing says “Yes I lift” like a pair of full blown and round shoulders. A set of cannon ball like shoulders makes you look really powerful and strong, even when wearing clothes. And today we present you one of the best shoulder building exercises – The Arnold Press.

This mass building shoulder exercise was invented by Arnold Schwarzenegger, the legend, himself. Follow this step by step guide to learn how to perform the Arnold Press and build massive shoulders.

The Arnold Press – muscles worked

The main purpose of this exercise is to work as much muscle mass around the shoulders as possible. It targets mainly the anterior deltoid, but it also works a handful of other muscles –   the lateral deltoid,  supraspinatus, triceps brachii, middle and lower trapezius,  as well as anterior serratus.

Arnold press execution


– Seated on a bench, grab two dumbbells and position them in front of your shoulders with your palms facing towards your body.

– Initiate the pressing movement by bringing your elbows to the sides. At the same time start rotating your palms inward. At the middle of the movement the palms should be facing each other.

– As you extend your arms you should continue rotating them. At the end of the movement you should be in a position just like in an ordinary dumbbell press

– Reverse the rotational pattern and bring the dumbbells back in front of your shoulders with the palms facing your body.

Arnold’s Shoulder Routine

Arnold Press 4–5 sets of  8–10 reps

Standing Side Lateral 4–5 sets of  8–12 reps

Seated Rear Lateral 4–5 sets of  8–12 reps

Cable Side Lateral 3–4 sets of  10–12 reps