Arnold Press (Cable)

Advanced shoulder pressing variation using cables that incorporates internal/external rotation, providing greater range of motion and muscle activation.

Instructions

1. Stand facing away from the cable machine with handles set at shoulder height.
2. Grasp the handles with palms facing inward (hammer grip) at shoulder level.
3. Press upward while simultaneously rotating your wrists outward, ending with palms facing forward at full extension.
4. Lower the handles back to shoulder height while rotating your wrists inward to return to the hammer grip position.
5. The movement combines a press with a rotation for 360-degree shoulder engagement.
6. Repeat for the prescribed number of repetitions.

Tips

• Start with lighter weight than a standard shoulder press to master the rotational component.
• Move through the full range of motion slowly and deliberately.
• The rotation increases shoulder joint stability and reduces injury risk.
• This variation provides greater overall shoulder muscle recruitment than straight pressing.
• Control the negative (lowering) portion to maximize muscle damage and growth.