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Tuesday, January 11, 2011

Build Your Shoulder Muscles with Arnold Dumbbell Press

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Developing shoulder muscles is important for creating a well-rounded physique. The deltoid muscles of your body serve as a vital link between the chest and arm and help to create that nice rounded shape cutting into the top of your bicep. However, many neglect the deltoids and focus more on the chest, arms and back while opting for strength training programs.


You can include Arnold Dumbbell Press in your strength training program to workout the shoulder muscles. To do this fitness exercise properly, sit on an exercise bench that supports your back properly. Now hold two dumbbells in front of you. The dumbbells must be at about your upper chest level and the palms must be facing your body; keep your elbows bent. Also remember to keep the arms next to your torso. Your starting position must look similar to the contracted portion of the dumbbell curl.

To perform the movement, you need to raise the dumbbells while rotating your palms. Keep rotating the palm until they are facing forward. You must continue to lift the dumbbells until the arms are extended above the body in a straight-arm position. While performing this movement, you need to breathe out slowly. Take a second pause while at the top and then lower the dumbbells slowly to the original position. While lowering the dumbbells, keep on rotating the palms towards you. Rotate your left arm in a counter clockwise manner and the right arm in a clockwise manner. It is recommended to breathe when doing this movement.

Repeat the whole process for around 8-10 times. You may even perform this exercise standing up; the other steps will be similar. However, those who have lower back issues are strictly recommended to do this movement while sitting on an exercise bench to support the back properly.

5 comments:

Mens swimwear said...

thanks for the tips

Mens swimwear

Steve Larsen said...

I also have found that by sitting properly with a bench prevents you from using your back as much and isolates your shoulders much better. Good tips.

Steve
My site: does creatine help?

Kim said...

Thanks for posting. I remember reading about this in Arnold's Encyclopedia of Modern Bodybuilding. I think the black and white photos showed him doing this standing up. However, doing this seated does sound logical, as it's bound to help support the body, while help isolating the deltoids.

Kim
My site: Does P90X Work

Mark Stewart said...

To make your shoulder muscles or body for this Neoprene Dumbbells 10 lb is enough to get good result. Neoprene Dumbbells 10 lb

Angela Gilchrist said...

I think the black and white photos showed him doing this standing up. However, doing this seated does sound logical, as it's bound to help support the body, while help isolating the deltoids.
muscle factor x

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