Standing Dumbbell Arnold Press
Vertical push, dumbbell, front delts and side delts
The Arnold press is a dumbbell shoulder press that starts with the palms facing you and turns them forward as the dumbbells go overhead. The turn takes the front and side delts through a longer range, with the triceps helping. It suits lifters who already press with dumbbells and want more for the shoulders, and it can be done standing, as drawn here, or seated.
Setting up
- Stand tall with the feet hip width apart and a dumbbell in each hand.
- Bring the dumbbells to the front of the shoulders with the palms facing you and the elbows in front of the body.
- Choose dumbbells lighter than you would use for a regular shoulder press.
How to do a standing dumbbell Arnold press
- Brace the belly and squeeze the glutes.
- Press the dumbbells up while turning the palms out, so the elbows open to the sides.
- Finish with the arms straight overhead and the palms facing forward.
- Lower the dumbbells the same way, turning the palms back toward you as they come down.
- End each rep with the dumbbells in front of the shoulders.
Breathing. Breathe out as you press up and breathe in as you lower.
Muscles worked
- Mainly
- Front delts and side delts
- Also
- Triceps and traps
Common mistakes
- Arching the lower back to press. That moves the press onto the back, so squeeze the glutes and keep the ribs down.
- Turning the palms too late or too early. The turn and the press should be one smooth motion, so rotate as the dumbbells rise past the face.
- Using dumbbells too heavy to turn smoothly. Heavy dumbbells turn the twist into a jerk, so go lighter than for a normal press.
Guide
Guide
Guide
