In this article, we are going to take a look at the ultimate Arnold Schwarzenegger shoulder workout. If you’re looking to build boulder shoulders like Arnold Schwarzenegger, then you’ve come to the right place! In this article, we will discuss the Ultimate Arnold Schwarzenegger Shoulder Workout. This workout is designed to help you build mass and definition in your shoulder muscles. We will also provide a sample routine that you can follow along with. Let’s get started!

Background of Arnold Schwarzenegger in bodybuilding

Arnold Schwarzenegger is an Austrian-American bodybuilder, actor, and politician. He was born in 1947 in Austria and started lifting weights at the age of 15. By the age of 20, he had won the Mr. Universe title.

He then moved to the United States to pursue his dream of becoming a professional bodybuilder. In 1977, he won the Mr. Olympia title for the seventh time, setting a record that has yet to be beaten.

Schwarzenegger has also appeared in many films, such as “The Terminator” and “Predator.” In 2003, he was elected as the 38th governor of California and served two terms.

Thanks to his success in bodybuilding and acting, Arnold Schwarzenegger is one of the most recognizable celebrities in the world.

“Great bodybuilders have the same mind that a sculptor has,” said Arnold Schwarzenegger in the year 1975. “You might look in the mirror and say, ‘I need a little more shoulder, a little more deltoid, still to get the proportions right.’ So what you do is you exercise and put those deltoids on.” Some beautiful words from Mr.Olympia.

Given this, it’s not surprising that Arnold would put a lot of effort into building his shoulders. And it showed; in photos from the early to mid-70s, he looks like he has to turn sideways to fit through doorways. His delts were so amazing that an exercise – “The Arnold Press” – was even named after him. That’s why we need to use the Arnold Schwarzenegger shoulder workout.

Arnold Schwarzenegger Shoulder Workout

Arnold liked ‘pyramiding’. This is when you add weight to the bar as you go along. Traditional ways to do this are to add weight with each set of an exercise or, to start with the heaviest weight and reduce it as you go along.

Arnold had a unique way of training. For example, on a military press, he might have started with 75-pound dumbbells for two sets of 12 reps, then gone up to 85 pounds for the third set and another ten for the fourth. Try this in your next training, adjusting the weights consistently like Arnold.

This is what I mean by that:

  • For every exercise, you’ll need to do 4 sets
  • for the first 2 sets, you do 12 reps
  • on the third set, you add more weight and do 10 reps
  • In the last set, you do 8 reps
  • Between every set take 2 minutes of rest.

The Arnold Press

Let’s start with the most iconic one in the Arnold Schwarzenegger shoulder workout routine.

The Arnold Press is a great exercise for building strong shoulders. Here’s how to do it:

  • Start by sitting on a bench with a dumbbell in each hand.
  • Then, press the weights overhead while twisting them so that your palms face forward at the top of the lift.
  • Next, lower the weights back down to the starting position and repeat.

Be sure to keep your core engaged throughout the movement to avoid injury. This exercise is named after Arnold Schwarzenegger, who is well known for his impressive physique. Give it a try and see if you can build some impressive shoulders of your own!

Seated Bent-Over Rear Deltoids Raise

The Seated Bent-Over Rear Deltoids Raise is the perfect exercise for toning the back of your shoulders. Here’s how to do it:

  • Sit on a bench with your feet flat on the floor and a dumbbell in each hand.
  • Bend forward at the waist until your torso is parallel to the floor and your arms are hanging straight down.
  • Without moving your torso, raise your arms out to the sides until they are level with your shoulders.
  • Lower your arms back to the starting position and repeat.

Remember to keep your core engaged throughout the entire move to protect your lower back. And don’t swing the weights! Use control to raise and lower them for best results. Now get lifting!

Upright Row

The Upright Row is a great way to work your shoulders, traps, and upper back. Here’s how to do it:

  • 1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • 2. Then, hold a dumbbell in each hand with an overhand grip (palms facing your thighs).
  • 3. Bend your elbows and raise the dumbbells to just below your chin, keeping your elbows close to your body.
  • 4. Finally, lower the dumbbells back to the starting position. That’s one rep.

Remember to keep your core engaged and your back straight throughout the exercise. And if you’re new to lifting weights, start with lighter dumbbells before moving up to heavier ones. Now get out there and start building those muscles!

Dumbell Lateral Raises

Let’s face it: most of us would rather skip our workout than do lateral raises. After all, they’re not the most exciting exercise out there. But lateral raises are a great way to target your shoulder muscles, and they don’t require any fancy equipment. All you need is a set of dumbbells.

Here’s how to do them:

  • start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in each hand, with your palms facing your thighs.
  • Slowly raise your arms out to the sides until they’re parallel to the ground.
  • Then lower them back to the starting position. That’s one rep.

Lateral raises might not be the most exciting exercise, but they’re a great way to build strong, sculpted shoulders. So next time you’re at the gym, don’t skip them.

Smith Machine Overhead Press

The Smith Machine Overhead Press is an amazing way to work your shoulders, traps, and upper back. Here’s how to do it:

  • Before performing the Smith Machine Overhead Press, it is important to adjust the height of the barbell so that it is in line with your shoulders.
  • Next, take a grip on the barbell that is slightly wider than shoulder-width apart. Be sure to keep your elbows tucked in close to your sides throughout the exercise.
  • Once you have assumed this position, press the barbell overhead until your arms are fully extended.

Breathe out as you perform this portion of the exercise. Finally, return the barbell to the starting position and repeat for the desired number of repetitions.

It is important to keep in mind that the smith machine does not provide any stability for the weight being lifted, so it is important to maintain good form throughout the exercise. If you start to feel uncomfortable or experience any pain, be sure to stop immediately and consult with a qualified healthcare professional.

Seated Military Press

Seated Military Press is an effective exercise to tone your shoulders and arms. Here’s how to do it: 

1. Sit on a bench with a weight in each hand, palms facing forward. 

2. Bend your elbows and bring the weights to your shoulders. 

3. Keep your core engaged and press the weights straight overhead. 

4. Lower the weights back to your shoulders and repeat. 

Remember to keep your form strict to get the most out of this exercise!

Understanding of the shoulder muscles

To understand the Arnold Schwarzenegger Shoulder Workout, you’ll need to understand the shoulder muscles.

Bodybuilding is not only about having big muscles. It is also about having strong and well-defined muscles. In order to achieve this, you need to understand what muscles make up the shoulder area and how to work each one effectively. The following steps will help you to do just that. 

The first thing you need to do is familiarize yourself with the anatomy of the shoulder.

The shoulder is made up of three main muscles: the deltoid, the supraspinatus, and the infraspinatus. The deltoid is the largest of the three muscles and extends from the clavicle to the humerus. The supraspinatus and infraspinatus are smaller muscles that are located on either side of the deltoid. 

The Deltoid Muscle: The deltoid muscle is a triangular muscle that covers the shoulder joint.

It is responsible for raising the arm away from the body and rotating the arm inward. The deltoid muscle is often worked in bodybuilding routines because it is visible when the arms are raised.

To work the deltoid muscle, simply lift your arms up or out to the side. You can also do shoulder presses, lateral raises, and upright rows. These are in the Arnold Schwarzenegger shoulder workout routine.

The supraspinatus: The supraspinatus is a small, triangular muscle located in the shoulder.

It is responsible for stabilizing the shoulder joint and helping to lift the arm.

The supraspinatus is often overlooked in bodybuilding, but it can be an important muscle for developing strength and size in the shoulders.

When training the supraspinatus, it is important to use a lightweight and focus on quality reps.

The infraspinatus: The infraspinatus is an essential muscle for bodybuilding. It is located in the upper back and near the shoulder blades.

The main function of the infraspinatus is to rotate the arm outward. This action is important for activities such as lifting weights overhead or pushing a heavy object.

The infraspinatus also stabilizes the shoulder joint and helps to prevent dislocation.

For these reasons, it is important to train this muscle group if you want to build strength and power. There are many exercises that target the infraspinatus, including seated military presses, shoulder presses, and lateral raises.

So make sure to include these in your workout routine if you want to achieve optimum results.

Now that we know a little bit about the shoulder muscles, let’s use the Arnold Schwarzenegger Shoulder Workout.


By understanding the anatomy of the shoulder, you can better understand how to properly target each muscle group for maximum gains. The Arnold Schwarzenegger Shoulder Workout is a great way to build strength and size in your shoulders. With this workout, you will be able to develop a strong foundation in bodybuilding and maintain an impressive physique. So get out there and start using the Arnold Schwarzenegger Shoulder Workout Routine.