2. Arnold press
Benefits: “Arnold Schwarzenegger was smart in the gym, and this exercise remains a weight room favorite after decades,” says Kourtney Thomas, C.S.C.S. Why? Because it hits all three sections of the deltoid muscle at one time: the anterior (front), medial (side), and posterior (rear).
Hold two dumbbells in front of your chest with your palms facing toward your body, keeping your elbows close to your body. This is your starting position.
Press the dumbbells up above your head, rotating your palms out so that when you reach the overhead position, they face away from your body.
Reverse the motion to lower the dumbbells back down, corkscrewing your hands so your palms end facing your body, and repeat.
Tip: You can perform this exercise seated or standing. “Seated, you’ll be able to press a little more weight,” Thomas says. “Standing, you’ll get more core engagement because you’re being forced to stabilize your entire body throughout the move.”