Exercise guide
Arnold Dumbbell Press
Shoulders · Dumbbell
Form cues
- Start dumbbells at shoulder height, palms in
- Press up while rotating palms forward
- Lower with control back to shoulders
How to do Arnold Dumbbell Press, step by step
- 1Sit 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.
- 2Tip: Your arms should be next to your torso.
- 3The starting position should look like the contracted portion of a dumbbell curl.
- 4Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 5Continue lifting the dumbbells until your arms are extended above you in straight arm position.
- 6Breathe out as you perform this portion of the movement.
- 7After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.
- 8Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise.
- 9Breathe in as you perform this portion of the movement.
- 10Repeat for the recommended amount of repetitions.
Muscles worked
- Main muscle
- Shoulders
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
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