Dumbbell Arnold Press Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Serratus Anterior, Triceps Brachii, Deltoid Lateral
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Arnold Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Arnold Press
- Start by holding two dumbbells in front of you at chest level with your palms facing your body.
- As you press the dumbbells overhead, rotate your palms outward until they face forward at the top.
- Lower back to the starting position while rotating your palms back towards your body.
Common Mistakes
- Using too much weight, which can lead to poor form.
- Not fully extending elbows at the top of the movement.
- Allowing the lower back to over-arch.
Modifications
- Use lighter dumbbells if you're new to the exercise.
- Perform seated to reduce lower back strain.
Tips
- Engage your core throughout the movement to maintain stability.
- Rotate your palms as you lift the dumbbells overhead for a full range of motion.
- Make sure to not arch your back while pressing.
Dumbbell Arnold Press Alternatives
Tags
shoulders
dumbbells
strength
deltoids
upper body
press
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