Shoulder
Arnold Press
Arnold press
Execution (step by step)
1
Sit upright, hold dumbbells at shoulder height, palms facing you.
2
Press the dumbbells up while rotating your wrists outward.
3
At the top, palms face forward -- the rotation is the core of this exercise.
4
Lower the dumbbells while rotating your wrists back inward.
5
The rotating movement recruits more deltoid heads than a standard dumbbell press.
6
Keep your core engaged and avoid arching your back.
Muscles
Primary
anterior deltoidmedial deltoid
Supporting
tricepsrotator cuff
Programming
| Strength | 3-4 sets x 6-8 reps |
| Hypertrophy | 3-4 sets x 10-12 reps |
| Endurance | 3 sets x 15 reps |
Alternatives
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