Why: The dumbbell seated shoulder press is a great place to start before moving on to the Arnold Press. By completing the ...

Barbell Shoulder Press: 4 sets of 6 to 8 reps Arnold Press: 3 sets of 10 to 12 reps Lateral Raise: 4 sets of 12 to 15 reps Rear Delt Fly (cable or dumbbell): 3 sets of 15 Building bigger delts ...

The Arnold press is where you hold two dumbbells at shoulder ... standing with a barbell (although Nick says you can do it seated on a weight bench if you struggle to keep a neutral spine).

Structure your shoulder workouts leading with compound movements and wrapping them up with isolation lifts: Begin with compound lifts (e.g., barbell press, Arnold press) to move heavy weight and ...