Form cues
- Press and rotate smoothly
- Keep ribs down
- Wrists stacked over elbows
- Finish biceps by ears
Exercise
Dumbbell Arnold Press
Shoulders, dumbbell
A seated dumbbell shoulder press that rotates from palms-in at the bottom to palms-forward overhead.
Target: delts. Also works: triceps, upper chest.
Steps
- Sit tall on a bench with back support and plant your feet on the floor.
- Hold a dumbbell in each hand in front of your shoulders with palms facing you and elbows bent.
- Brace your midline and press the dumbbells upward while rotating your palms outward.
- Finish overhead with arms straight and palms facing forward.
- Lower the dumbbells under control while rotating your palms back toward you.
- Return to the start with dumbbells in front of your shoulders and repeat.
Common mistakes
- Arching the lower back as the dumbbells go overhead
- Letting the elbows flare straight out at the bottom
- Pressing the dumbbells up without rotating the hands
- Lowering the dumbbells too fast and losing control
Breathing
Inhale at the bottom, exhale as you press and rotate overhead, then inhale as you lower back down.
In the app, search for Dumbbell Arnold Press and add it to a workout.