Today we are channeling Arnold Schwarzenegger. Do not be afraid. We can do this because we are strong, we are motivated, we are capable. That, and it really isn’t scary at all.
This is a shoulder comprehensive compound exercise. That means it targets all three heads of the deltoid muscle. See? Not scary. It also engages the triceps, trapezius, and rotator cuff muscles for stability with the move.
This is unlike a normal DB press because we will be rotating the DB. Due to that rotation, it hits more of those deltoid muscles. Also because of the rotation, it helps to strengthen the smaller stabilizing muscles in the shoulder that support the rotator cuff.
Because it doing all this stuff to the shoulder, if you have a shoulder injury, don’t do this until you are healed and get permission from a health care professional. Of course, you should always make sure you are in good enough shape to start any activity, but I thought I would put that caveat in here again just to remind us that “You are in charge of your own health,” says Dr. Paul Zalzal.
This can be done either sitting or standing, but we will be seated. You can have a back support or not as you wish. Hold the DBs at shoulder height with palms facing toward you. Your elbows are bent here.
Press the DB upward and as you press, rotate the DBs outwardly so your palms face forward or away from you at the top of the movement. Extend your arms fully, locking your elbows at the top and give your shoulders a little squeeze. Then lower the DBs while rotating them back to the original position with palms facing you.
Try to keep the movement fluid. It is a slow, controlled move. We aren’t racing. The goal is full range of motion, not heavier weights. This move does require serious shoulder mobility, so if you are not there, just do a regular DB press or some arm circles.
The DB should not be resting on your shoulders at the bottom of the movement. Choose a lighter weight than a standard shoulder press. Keep your spine straight, without arching.
Today’s workout:
WARM UP
2-3x
6 large arm circles frontwards and backwards (6 each way)
6 inchworms OR 12 jumping jacks
CIRCUIT
3-4x
6-8 Arnold presses
6-8 hammer curls
add or subtract weight as needed
rest as needed
I find it amazing that I can do an Arnold Schwarzenegger exercise. It make me feel like a real gym person. It legitimizes things for me. I hope you can successfully manage this move. However, it is not recommended for those with shoulder problems.
If you are uncertain, try the move without weights and see if you feel any discomfort or pinging or anything untoward. If it feels good, continue. If it doesn’t, stop. That’s really the way to do anything in the gym. It shouldn’t ever hurt. That’s not the goal or the purpose. It is to make us better, not worse.
Stay balanced.
Video on Facebook.
List of workouts. If you need to refresh options for movements, the links to the explanations are found here. Each blog post also links to the appropriate video.
