4) Arnold presses

This exercise is also done with dumbbells and its aim is the training of the front and side deltoids.
Being recommended by the master himself, this exercise has an advantage over regular dumbbell presses: a Far bigger range of motion.
The subject starts out with the two dumbbells slightly below shoulder-level with the palms turned towards him/herself. With one fluent motions he/she lifts the weights overhead and in the same time rotates the hands so as - at the top of the motion - the palms end up turned forward.
Extra considerations: don’t ever lift the weight up all the way. By stopping just short of the peak of the lift you’ll manage to keep a constant pressure on the target muscle-group.