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The Arnold Press, or 180 degree rotational presses, whatever you call it
It's the same movement. For this one you can see I'm starting with my palms facing inward
towards my chest. Typically when you perform an overhead
press with dumbbells, your palms are facing outwards and you're just pressing up in
that same plane of movement. The benefits of this one is it adds a new dynamic into
the exercise. Performing it this way works a lot of our posterior deltoids, the
medial or lateral deltoid, and our rotator cuff by bringing it out and
then straight into that press. You'll see within this movement that I really am performing
this under a controlled temple. Slowly up, full extension of your arms, this is where I can focus on
squeezing and engaging my deltoids. So you give them a nice flex up at the top
I slowly resist them back down. the weights aren't dropping down, I'm controlling it. This is
part of the exercise and as I do so, rotate in, and you'll see by doing that
it brings a lot more stress into that lateral and posterior deltoid. So a great
exercise that kind of combines two movements in one. More of a compound
exercise, I'll go as heavy as I can including rest pauses, assisted spots -
I'll have my training partner spot me so I can push pass that threshold, and then a drop set
Once I hit my point of failure, I'm going to drop the weight down about twenty or thirty
percent, and do what I've got left in me. So, three working sets here progressively
building up the weights, my shoulders are nicely warmed up, now I can move on
and started to focus more on an isolation exercise for the posterior rear deltoid..
Three different variations for exercise
number two. The focus is on the posterior (the back deltoid), which for many including myself
tends to be the weaker of the three deltoid heads. If you think about, it any chest press
movements, or overhead presses, already involves a lot of the anterior deltoid, it's the
largest of the 3, so this one gets worked a lot in many different movements, the lateral as well,
the medial delt. Anytime we do this, or we're doing presses - that gets involved too so the
rear deltoid only really gets focused on when we do movements like this, when we
take the arms behind the back.
You can see I start out on dumbbells. For this one, I like
as heavy as I can, keeping good form, and you'll notice to my arm movement as well
I'm not trying to fully extend my arm out straight. I've always got a slight bend in the elbow
The reason for that is if I start to extend my arm out like that, my tricep becomes
activated. If I keep my elbow slightly bent, more of that effort, that workload is placed
on the back deltoid. So that's the focus for doing the bent-over dumbbells.
I'm sat back, hips back, knees soft, and my upper torso about 40-45 degrees to an angle on
the floor. This way I get a lot more variation with how I move my arms
Even so that I can add a drop set, you'll see that I dropped down from a heavier weight, just to
a little bit lighter one. With my hands, normally I'll open them like this in
the neutral position (palms facing inwards) And I add a rotation as I start to open
my arm out, I'll rotate my thumb downwards I just feel that it
activates a little bit more of the rear deltoid. After dumbbells, I'll perform some
reverse cable flys. The thing I like about this is the range of motion. I've got
tension kept on the back deltoid throughout the entire range of motion, which is
not the same as when performing with free-weights. So that's the key difference
free-weights - you've got a much heavier load at the end of the pivotal point - the
shoulder. Cables, because of the way the weight stack is setup, you've got a more consistent
clean, constant level of tension throughout that full range of motion, and then finally we're
going to work independently on each shoulder, and do a bent-over, sort of under
chest rear fly. For this I feel I get an even longer range of motion because I
can stretch out that delt all the way back, which is hard to do on dumbbells and even
cables together. So three different options there, each one has its own significant on the rear
deltoid. mix it up, try all three or incorporating it into a tri-set
Rear delts are feeling really pumped, now let's move on. We're going to finish off just a little
bit of work on that lateral or medial deltoid.
Finishing up with exercise number three: Lateral dumbbell raises for this one. You can see
I'm performing them seated - I feel that gives me a much more stricter movement. I'm
not going as heavy as I might if i'm standing, but notice my arm position too,
I'm keeping close to 90 degree bend at my elbow. So it's my elbow and I'm trying to push up.
Imagine if you've got someone behind you, and they're pushing your elbows down with their
hands. It's that movement, that force that you want to try to push up against
Therefore all of that work is done of the medial deltoid, of course the anterior & posterior; the front of the rear
deltoid, of course come into play, but the focus is primarily on that middle deltoid
head, so I'm pushing my elbows up, as I finish, I'm trying to keep my elbows in line
with my shoulders, I don't want them to be too far forwards or squeezing back like this, everything in
alignment. you can see as well, my wrist, elbow, and shoulder, all in that same plane.
All of the movement originates pretty much in that medial deltoid. 10-12 repetitions here,
maybe a drop set, because this is towards the end of my workout, I simply
just don't have the strength or the energy that I did for those first two
exercises. So more drop sets here, maybe some more rest pauses, or a circuit.
Speaking of drop set, you can see that I went from a seated lateral raise
to a standing one, I dropped the weight back about fifty percent, and a few things here -because I'm
now standing I can perform them in front, to the side, or behind, and thats simply because
the deltoid muscle is one big pennate muscle, it's a kind of cross-fiber, diagonal muscle, so
don't get stuck into the notion that you need to work everything in one plane, especially
with shoulders and if you're standing, work to the front, work to the side, and if you
can, work behind - even going as far as using a cable for the lateral raise
so that you can get that nice pull behind.
Okay, there we have it: three main exercises all of which work
really well for helping to develop all of the three deltoid heads, and as I
said, these can be performed in a circuit, one after the other with minimal rest in
between, or like I've done today, each exercise three or four sets at most
aim for that 10-12 rep and focus on your execution, your tempo, and feeling
that muscle work. Alright guys, make sure you like, subscribe, comment
I've got videos coming literary every week, and find out more on my Facebook videos, see you guys soon, take care...
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