Q:  What is the Arnold press and why should I use it to build my shoulders? A: This is an adaptation of the standard military press with dumbbells, devised by you know who, to hit the medial and anterior delts, with secondary emphasis on the traps. To perform this movement, get in position on a bench with a back support as if you were about to perform a standard set of dumbbell presses. Your elbows should be slightly in front of your body at neck height. Now turn your palms to face your body. This is the start position. Inhale as you push the dumbbells upward. When your arms reach the point of mid extension (about head level) rotate your arms inward to change the position of the  dumbbells to a pronated grip, that is one in which the palms are facing away ...

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