Arnold Dumbbell Press
The Arnold Dumbbell Press targets the Shoulders and suits intermediate-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Arnold Dumbbell Press
- 1
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- 2
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 3
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- 4
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Arnold Dumbbell Press work?
The Arnold Dumbbell Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Arnold Dumbbell Press good for beginners?
The Arnold Dumbbell Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Arnold Dumbbell Press?
You need dumbbell to perform the Arnold Dumbbell Press. Most commercial gyms will have this available.
Track Your Progress
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