Shoulders / Intermediate / Compound (multi-joint)

Arnold Dumbbell Press

A dumbbell exercise for the front delts and side delts, with the triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Dumbbells

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Rotating too heavy a weight quickly.

  Why it hurts: Rotation combined with pressing overhead can pinch the rotator cuff tendons.

  ✓ Instead: Use lighter weights than your normal press and turn the palms slowly as the dumbbells rise.

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