Named for the World Champion Body Builder turned California Governor, the Arnold Press targets the front delts.
Stand with your knees slightly bent and your feet shoulder width apart. Exhale and do a standard bicep curl.
At the top of the curl, rotate the dumbbells so that your palms are facing forward and the dumbbells are at shoulder level. Extend both arms upward from this position, performing a shoulder press.
Lower the dumbbells slowly, following the exact same sequence. Repeat for the desired number of reps.