How to Make Your Shoulders Cut

The "Arnold Press" is an excellent exercise designed to work all three heads -- anterior, lateral and posterior -- of the shoulders. Because of the relatively lighter weight used in conjunction with rotation of the arms, muscular definition or "cut" will become apparent sooner than with other exercises. Begin this exercise seated in order to concentrate on your arm and shoulder form. Adding lateral raises and bent-over posterior deltoid lifts will also accelerate definition in your shoulders.

Things You'll Need

  • 2 Dumbbells
  • Weightlifting chair
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Instructions

    • 1

      Sit in the exercise chair facing a mirror to observe your form. Hold a five- to 15-pound dumbbell in each hand. Choose a weight that is heavy enough that you can feel the muscle motion, yet light enough to concentrate on proper form.

    • 2

      Bend your elbows and hold the dumbbells with your palms facing your body at shoulder level.

    • 3

      Begin to raise the dumbbell weights. As your fists reach the top of your head, begin to pronate your wrists so that your palms face away from you. Do not lock your elbows at the top of the exercise. Instead, maintain tension on your shoulders.

    • 4

      Reverse the exercise slowly, maintaining control of the dumbbells completely, as you slowly rotate your wrists so that your palms are again facing you and your elbows are bent, holding the weights at shoulder level.

    • 5

      Repeat this exercise for three sets of ten repetitions.