Arnold Dumbbell Press
10 reps
Press the dumbbells overhead while rotating your palms from facing in to facing out.
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SHOULDERS
Arnold Dumbbell Press
The Arnold Press is a seated overhead press with a twist: you start with the dumbbells in front of you, palms toward your face, and rotate them as you press. That rotation takes the shoulder through a longer range and hits the front and side delts more fully than a standard press. It's a great variation for well-rounded shoulder development.
How to do it
- 1
Sit on a bench set near vertical, holding a dumbbell at shoulder height in each hand with palms facing you.
- 2
Keep your elbows tucked in front and your shoulders pulled back.
- 3
Begin pressing the weights up while slowly rotating your palms outward.
- 4
Finish with your arms fully extended overhead and palms facing away, weights beside your ears.
- 5
Reverse the motion, rotating your palms back toward you as you lower to the start.