Arnold Schwarzenegger’s Shoulder Exercises

By / April 10, 2023

Arnold Schwarzenegger was an individual who believed in the importance of comprehensive training for his shoulder exercises.

He felt that to develop impressive shoulders, it was necessary to train all three heads of the deltoids: the anterior deltoid (front), the medial deltoid (middle), and the posterior deltoid (rear).

Additionally, Arnold Schwarzenegger placed great importance on varying workouts to prevent plateauing and to keep muscles guessing.

With these principles in mind, Arnold Schwarzenegger incorporated several shoulder exercises that offered perplexity and burstiness into his routines.

The Military Press:

arnold schwarzenegger's military career
via arnold schwarzenegger instagram

A classic shoulder exercise that targets the anterior and medial deltoids was frequently performed by Arnold Schwarzenegger. Typically, he used a barbell for this exercise, but it could also be done using dumbbells.

The Military Press required standing with feet shoulder-width apart while holding the barbell or dumbbells at shoulder height.

One must press the weight overhead until the arms are entirely extended, then lower the weight back down to shoulder height.

The Dumbbell Lateral Raise:

arnold schwarzenegger dumbbell exercise
via arnold schwarzenegger instagram

An exercise that targets the medial deltoids is a great exercise for adding width to the shoulders.

To perform this exercise, one should stand with feet shoulder-width apart, hold a dumbbell in each hand at the sides, and raise the dumbbells out to the sides until they are parallel with the shoulders. Then, lower them back down to the sides.

The Bent-Over Dumbbell Lateral Raise:

arnold schwarzenegger dumbbell weight
via arnold schwarzenegger instagram

which targets the posterior deltoids, is an excellent exercise for developing the back of the shoulders.

Lift the weights toward the sides until they are square with your shoulders, then return them to the sides. Arnold Schwarzenegger also incorporated the cable face pull exercise

This is great for targeting the rear deltoids and improving posture. To perform this exercise, attach a rope to a cable machine and set the pulley to chest height.

Then, grab the rope with an overhand grip and pull it towards the face, squeezing the shoulder blades together as you do so.

Arnold Schwarzenegger typically performed 4-5 sets of 8–12 reps for his shoulder exercises, demonstrating that he believed in using heavy weights to build strength and size.

Additionally, Arnold Schwarzenegger was known for performing behind-the-neck presses, which are controversial due to the potential strain they can put on the neck and shoulders.

arnold schwarzenegger dumbbell shoulder press
via arnold schwarzenegger instagram

Arnold Schwarzenegger believed in training shoulders with another muscle group, usually the chest or back, as he considered it more efficient and effective to train multiple muscle groups in one workout.

In conclusion, incorporating Arnold Schwarzenegger’s shoulder exercises that offer perplexity and burstiness into your workout routine can help you build impressive shoulder strength and size.

By focusing on training all three heads of the deltoids and varying workouts to prevent plateauing, you can achieve significant results, just like Arnold Schwarzenegger did.


Can newbies Execute these Exercises?

Certainly, novices may execute these exercises, but it is critical, to begin with, small weights and place emphasis on perfect technique to avoid injury.

Is there any way to Modify these Exercises?

Absolutely. These exercises may be performed in a variety of ways to target different parts of the shoulders. The overhead press, for example, can be done with a weight or a machine, while the horizontal raise can be done with a cable device.

Can I Build Impressive Shoulders like Arnold Schwarzenegger?

While it may be difficult to build shoulders as impressive as Arnold Schwarzenegger’s with dedication, hard work, and a well-rounded workout routine, it is possible to build strong, defined shoulders. Remember to always focus on proper form and safety when performing exercises.

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