Kettlebell - Arnold Press

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Shoulders Forearms Triceps Strength Kettlebell Push Compound Gym

Purpose: To build muscle mass in the front and side heads of the deltoids. Arnold Shoulder Press is an excellent alternative to Shoulder Dumbbell press and can be used to spice up your workouts. I perform Arnold press and shoulder dumbbell presses on alternate weeks for variety in my workouts.

Benefits: Arnold Press vs a Barbell Press gives a wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack. Essentially it is a combination of two moves which isolate shoulder muscles - shoulder press and a lateral raise.

Stand upright with your feet flat on the floor, shoulder-width apart. Lift a kettlebell to shoulder height with your right hand, palm facing outwards, elbow flexed and arms close to your body. This is the starting position. Push the right kettlebell towards the ceiling rotating your hand until your palm is facing forward and your arm is extended and in a straight arm position. Exhale during this movement. Pause briefly (about 1-2 seconds). Slowly lower the kettlebell to the starting position while rotating your hand until the palm is facing outwards. Inhale during this movement. Repeat the exercise for the required number of repetitions. Stand upright with your feet flat on the floor, shoulder-width apart. Lift a kettlebell to shoulder height with your left hand, palm facing outwards, elbow flexed and arms close to your body. This is the starting position. Push the left kettlebell towards the ceiling rotating your hand until your palm is facing forward and your arm is extended and in a straight arm position. Exhale during this movement. Pause briefly (about 1-2 seconds). Slowly lower the kettlebell to the starting position while rotating your hand until the palm is facing outwards. Inhale during this movement.

When it comes to the best exercise with the best range of motion for Shoulder muscles, Arnold press stands out from the crowd. It was created by bodybuilder Arnold Schwarzenegger and hits both the medial and front heads of deltoids.