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Male
Dumbbell Arnold Press
Muscles involved
When structuring your upper body training session, the dumbbell arnold press fits right into the main strength block or immediately following a heavy compound movement. By incorporating a full rotation as you press, your shoulders experience continuous and even tension across all heads. Working with dumbbells lets you challenge each arm independently, fixing strength imbalances while maintaining smooth joint movement. It serves best when positioned early or in the middle of your routine to build overall muscle volume, ensuring your shoulders are fully engaged before you move on to strictly isolated exercises.
How to do it
1. Sit on a flat bench with your feet forward and abs contracted. 2. Hold a dumbbell in each hand at shoulder height with palms facing you. 3. Lift the weights upward, rotating your shoulders until your palms face forward. 4. Return controllably to the starting position.
Equipment required
Muscles worked
Tips
- Rotate your wrists controllably during the press for a smooth transition. - Keep your core active to avoid arching your lower back when lifting the weights. - Lower the weights controllably, allowing your shoulders to rotate naturally.
Difficulty
IntermedioSimilar exercises
Variations and complementary movements
