Arnold Dumbbell Press

Also called arnold press.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Cues

• Start palms facing you at chin height.
• Rotate as you press, palms forward at the top.
• Ribs down, no arch.

Common mistakes

• Rushing the rotation.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.