Dumbbell Arnold Press
A seated dumbbell shoulder press that rotates from palms-in at the bottom to palms-forward overhead.
Secondary muscles
How to do it
- Sit tall on a bench with back support and plant your feet on the floor.
- Hold a dumbbell in each hand in front of your shoulders with palms facing you and elbows bent.
- Brace your midline and press the dumbbells upward while rotating your palms outward.
- Finish overhead with arms straight and palms facing forward.
- Lower the dumbbells under control while rotating your palms back toward you.
- Return to the start with dumbbells in front of your shoulders and repeat.
Form cues
- Press and rotate smoothly
- Keep ribs down
- Wrists stacked over elbows
- Finish biceps by ears
Common mistakes
- Arching the lower back as the dumbbells go overhead
- Letting the elbows flare straight out at the bottom
- Pressing the dumbbells up without rotating the hands
- Lowering the dumbbells too fast and losing control
Breathing
Inhale at the bottom, exhale as you press and rotate overhead, then inhale as you lower back down.
