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5 Arnold Training Tips

Stop overcomplicating your workout routines. Here are 5 tried and true exercises that Arnold used to build himself into “The Oak”.

Lying Lateral Raise

Arnold liked to hit his delts hard and from all angles to make them grow. Although standing lateral raises are the exercise you’ll find most bodybuilders doing when they want to target the middle delt head, Arnold also did a variation by lying on a bench. This exercise is fantastic for working the middle deltoids while also stressing the rear head. It was introduced to him by an old rival, the late Serge Nubret. Doing the lateral raise in a lying position forces the middle delt to work very hard through the entire range of motion, and the bench position reduces body english to make the muscle work ever harder.

To begin, lie on your side on a bench set at a very slight incline with your head raised. Holding onto a dumbbell with one hand, lower until it almost touches the floor. Keeping your arm locked with a very slight bend in the elbow, raise the dumbbell over your head. Remember to twist your hand slightly as you raise your arm and turn your thumb toward the floor to contract the rear delt; the movement should resemble pouring water from a jug.