Arnold press which muscles used

The move is so effective because it hits all three sections of the deltoid, the round-looking muscle that caps the top of your upper arm.

You'll probably spur the growth you're working toward if you add the Arnold press to your regimen—but you should be aware that the move doesn't come without risks. While the Arnold press does hit all three parts of the deltoid, it also taxes your shoulder joints in a manner that could put you at risk of damage down the road.

Because of Schwarzenegger's adjustment, you run the risk of shoulder impingement as you rotate the weights, and internal muscle rotation is always something worth avoiding if possible. If you're thinking about trying the Arnold press and you have any shoulder pain, Men's Health Fitness Editor Ebenezer Samuel, CSCS advises that you should drop the weights and find another exercise immediately. Once you've done that, hone your thoracic mobility via foam rolling and some of the thoracic spine stretches.

If you insist on doing Arnolds so you can truly emulate the Governator, Samuel advises that you should be extremely cognizant of how you move the dumbbells throughout the move. Never over-rotate the weights, and be mindful that your palms never face away from each other.

Do two to three sets of 10 to 12 reps; work up to eight to 10 reps per set with a heavier weight. Then hold a pair of weights in front of your shoulders, palms facing your body. The start position should look like the top portion of the dumbbell curl. Action: In one fluid motion, raise the dumbbells and rotate the palms of your hand to face forward — keep lifting until your arms are extended straight above you.

Hold a dumbbell in each hand with your arm bent, as in the top of a biceps curl , so your palms are facing you. Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards. For full range of motion, finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.

Make this move harder by starting with your elbows slightly raised so your upper arms are parallel with the floor.