The Arnold dumbbell press or Arnold press, an effective variation of the shoulder press, is one of the best exercises that target your deltoid muscles. It is named after the bodybuilding legend Arnold Schwarzenegger, who performed these moves to achieve his mammoth shoulders. The workout involves rotational movement while you are pressing and thus helps in increasing your shoulder stability.
Arnold Press Benefits
It gives you a greater range of motion than any other shoulder workouts, allowing you to focus on more muscle fibers and giving you a stronger contraction.
The Arnold dumbbell press stimulates your front deltoids better than any other dumbbell shoulder moves.
Arnold Dumbbell Press Exercise Information
Other Names
Rotating Shoulder Press
Exercise Type
Strength
Skill Level
Intermediate
Equipment Needed
Dumbbell
Muscles Worked
Primary: Shoulders; Secondary: Traps, triceps
Mechanics
Compound
Force Type
Push (bilateral)
Alternative Forms/Substitute
Dumbbell Shoulder Press, Overhead Dumbbell Press
Variations
Standing Arnold Dumbbell Press
How to do the Seated Arnold Press with Dumbbells
Assume a seated position on a bench with your back placed against the support. Grab two dumbbells with your palms facing in and keep them in a resting position with the ends on your knees.
Kick the knees up to push the dumbbells and take them to your chest level. Once the weights are in position, rotate your palms so that they are facing your body. This is the initial position.
Raise the dumbbells up while rotating the palms until they face forward. Continue pressing the dumbbells overhead until the arms are fully extended.
After pausing at the top of the movement, gradually lower the weights to the starting position by rotating your palms towards you.
Repeat the steps for the required number of reps.
Seated Arnold Dumbbell Press
How to do Standing Arnold Dumbbell Press
Grabbing two dumbbells in each hand, stand straight with your feet spaced at shoulder width.
Lift the dumbbells to your shoulder level keeping the weights on each side. Rotate your palms so that they face your body in front of the shoulders. It is your initial position.
Slowly press the dumbbells overhead while turning your palms away from the body. Continue lifting the dumbbells until your arms are fully extended.
After pausing for a moment at the top, gradually lower the weights back to the starting position.
Repeat the steps for the required number of reps.
Standing Arnold Dumbbell Press
Arnold Press with Dumbbells Tips
Make sure that your back is kept straight through the entire exercise.
Control the weights throughout the entire movement and allow complete rotation with the dumbbells.
While lowering the weights, rotate the left arm in an anti-clockwise manner and the right one in a clockwise fashion.
