Sit on a bench with your back straight, feet flat, and dumbbells at shoulder level, palms facing your body.
Execution
Press dumbbells overhead while rotating palms forward. Pause briefly, then lower while rotating palms back inward. Repeat for desired reps.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders
More Detailed Information
Arnold Press
How to Do:
Starting Position:
Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand at shoulder level with palms facing your body and elbows bent, keeping your arms close to your torso.
Press and Rotate:
As you inhale, raise the dumbbells while rotating your palms outward until they face forward.
Extend:
Exhale and continue pressing the dumbbells overhead until your arms are fully extended but not locked at the elbows.
Pause:
Hold the top position briefly for a count of two, feeling the contraction in your shoulders.
Lower and Rotate:
Inhale and slowly lower the dumbbells, reversing the rotation so your palms face your body as you return to the starting position.
Repeat:
Perform the desired number of repetitions, maintaining controlled movement and good posture throughout.
Benefits:
The Arnold Press is a dynamic exercise that targets all three heads of the deltoid muscle while engaging the triceps and upper chest. The rotation enhances shoulder mobility and stability, making it a highly effective exercise for building strength and definition in the shoulders.
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