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Exercise handout — move better, feel better.
Arnold Press
Press with rotation - start palms facing you, rotate as you press. Hits all three shoulder heads.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit or stand with dumbbells at shoulders
- Palms facing toward your face
- Elbows in front of body
Step 1 of 5
Press dumbbells up while rotating palms outward
Step 2 of 5
At the top, palms face forward
Step 3 of 5
Reverse the motion coming down
Step 4 of 5
Palms end facing you at bottom
Step 5 of 5
Repeat smoothly
Breathing
- Breathe out as you press up
- Breathe in as you lower
Form Cues
- Smooth rotation throughout
- Don't rush
- Control the whole movement
- Keep core tight
Common Mistakes to Avoid
- Rushing the rotation
- Stopping the rotation
- Arching back
- Using too much weight
Safety Information
Named after Arnold Schwarzenegger. Don't use too heavy.
Progressions
Increase weight slowly
Regressions
Do regular press first or use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.