How To Do Arnold Dumbbell Press

Muscle Groups worked: Shoulders This is a great exercise if..

How To Do Arnold Dumbbell Press

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

Arnold Dumbbell Press targets the deltoid area of your shoulder and its great for strength and sculpting. The triceps are also worked when doing this great exercise! 

Exercise Instructions:

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


Arnold Shoulder Press Tips:

The arnold shouder press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form.

Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.

Always use the longest range of motion possible and control the dumbbells throughout the set.

If you have lower back issues, it is best to perform this exercise seated – with your back flat against a back rest.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Arnold Shoulder Press. As you progress and become adept, increase your reps and sets. However, avoid over training your shoulders. Only train your Shoulders once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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