Shoulders & Delts in Intermediate

Invented by Arnold Schwarzenegger himself, the Arnold press begins in a supinated curl-top position and rotates through to a full overhead press, engaging all three deltoid heads throughout a single fluid motion. It provides more complete shoulder development than standard dumbbell presses.

The upright row simultaneously develops the medial deltoids and upper trapezius, creating the high traps and thick neck that signal impressive muscular development. Using a wider grip reduces internal shoulder rotation and minimizes impingement risk.

The cable lateral raise maintains constant tension on the medial deltoid throughout the entire range of motion — unlike dumbbells which lose tension at the bottom. Crossing the cable under the body creates an even stronger pull angle at the most important phase of the movement.