This time we bring you a more than interesting variant for shoulder work, we talk about the front press with wrist rotation, also known as Arnold’s Press, let’s see how it is done.
The front press with rotation is an exercise for shoulders that will help us work not only this muscle group but also the pectoralis major. It is very simple to perform and does not require expensive gym equipment, just two dumbbells and all our desire to obtain the best results.
Despite this, my recommendation is that only those with strong arms and at least four or six months after starting a strength training routine should incorporate Arnold’s Press.
This exercise can be performed in different ways according to the comfort of who is training or the availability of equipment, it can even be done:
- Sitting against a backrest, using any seat if we do not have a bench. This prevents the back from generating excessive curvature.
- Standing, as long as we control the issue of the curvature of the lumbar area.
- Carrying out the exercise with the two dumbbells rising and falling alternately to the system
- Or with your hands together as we will see below.
HOW TO PERFORM THE FORNTAL PRESS WITH WRIST ROTATION?
- We sat on the bench and took the dumbbells at shoulder height in supination.
- We inspire and raise the dumbbells until we stretch the arms completely, taking into account that we rotate the wrist in the course of the movement until it is pronated.
- At the end of the movement, we exhale and proceed to bring the arms in a controlled way to the initial position.
THE MAIN BENEFITS OF THE ROTARY PRESS
One of the main benefits of the rotating shoulder press is that it covers a wide range of movements.
When the dumbbells are raised and lowered, the shoulder muscles are given a maximum movement that other shoulder exercises do not usually apply.
This extra range of motion allows for the recruitment of more muscle fibers and stronger contraction, resulting in a more intense workout.
A second benefit is that it insulates the shoulder muscles. And isolating the shoulder means that more weight is applied to the different deltoid muscles, resulting in a more effective and harder workout.
TIPS FOR PERFORMING THE FRONT PRESS WITH ROTATION
Keep your back straight, leaning against the pad throughout the exercise.
Do not stretch your legs, as you will not get the necessary support.
Do not squeeze or bend your legs back, under the bench or chair, this will disturb the balance.
Do not allow the head to protrude too much forward.
The idea is to bring the biceps to the ear and exhale as they push.
Keep your elbows slightly bent at the top of the movement and do not block your arms completely, this will help keep tension in your shoulders.