Shoulders were always a good body part for you. What unique practices did you follow to spark growth in your delts?Advertisement
Probably my most noteworthy technique was the exercise named after me, the Arnold Press. You begin with dumbbells in the finish position of a biceps curl (palms facing you, dumbbells at shoulder height with elbows fully fexed) and press the weights up from there while twisting them so that your palms face forward at the top and you finish in a standard overhead press position. The low starting point offers a much longer range of motion and, in my opinion, greater muscle building benefits and better development of the front deltoids. I also used a lot of other novel techniques when training delts. When I performed dumbbell lateral raises, I rotated my palms back so that my pinkie fngers were higher than my thumbs the whole way up, almost as if I were pouring out water from a pitcher. This really seemed to isolate the middle delts. Another thing I did with laterals that you don’t often see today: I always raised my arms past parallel to the foor.
After a regular set of laterals, I picked up a heavier set of dumbbells and held them out to my sides (the finish position of a lateral raise) for as long as I could, despite the intense burn in my shoulders. As I became fatigued, my arms dropped, but I tried to keep them as high as I could until they were hanging down at my sides and I had to drop the weights to the floor in pain! - FLEX