Arnold Dumbbell Press

A twisting press that hits all heads of the shoulder. Great for bears building strong, full-range overhead power with a little flair

Instructions

1. Sit on a bench with back support and hold a dumbbell in each hand.
2. Start with the dumbbells in front of you at about upper chest level, with your palms facing your body and your elbows bent.
3. Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
4. Continue lifting the dumbbells until your arms are extended above you in a straight-arm position.
5. Pause briefly at the top, then slowly lower the weights to the starting position by rotating your palms back toward you.

Benefits

• Targets multiple parts of the shoulder.
• Improves shoulder stability.
• Enhances muscular endurance.
• Promotes balanced shoulder development.
• Engages the core during the lift.

Key Points

• Keep your core engaged.
• Perform the movement slowly and with control.
• Do not lock your elbows at the top of the movement.
• Keep your movements smooth to avoid jerking.
• Breath out while lifting the weights and inhale while lowering them.

Common Mistakes

• Using too much weight causing poor form.
• Not rotating the hands properly.
• Jerking the weight up.
• Engaging the lower back excessively.
• Locking elbows at the top.