Standing Dumbbell Arnold Press

Standing Dumbbell Arnold Press

Target Muscle Group - Shoulders

The Standing Dumbbell Arnold Press is a variation of the traditional shoulder press, named after the legendary bodybuilder Arnold Schwarzenegger. This exercise targets all three deltoid (shoulder) muscles, the Anterior (front), Lateral (side), and Posterior (rear), while also engaging the triceps, trapezius (back) and upper chest. Other shoulder press variations, such as the military press and overhead press, focus more on the anterior and lateral deltoid heads.

Standing Dumbbell Arnold Press Instructions

Step 1 : Stand with your feet shoulder-width apart and hold a pair of dumbbells at chest level with your palms facing towards you. Your elbows should be tucked in, bent and pointing out to the front.
Step 2 : Begin by pressing the dumbbells overhead while simultaneously rotating your palms to face forward. As you press the weights up, straighten your arms and extend them fully without locking your elbows.
Step 3 : At the top of the movement, your arms should be fully extended overhead with the dumbbells almost in line with your head. Your palms should be facing forward, and your biceps should be close to your ears.
Step 4 : Slowly lower the dumbbells back to the starting position while simultaneously rotating your palms back towards facing your body. Keep your core engaged and maintain control as you lower the weights.
Step 5 : Perform the desired number of repetitions while focusing on smooth and controlled movements.

Standing Dumbbell Arnold Press Tips

• Start with a lighter weight to master the form before progressing to heavier dumbbells. Typically lighter than your traditional Dumbbell Overhead Press.

• Keep your core muscles engaged throughout the exercise to stabilize your body and prevent overarching your lower back.

• Keep your chin tucked to help reduce strain on your neck and make sure your spine remains neutral with your feet firmly planted onto the floor

• Avoid using momentum to lift the weights. Focus on using the shoulder and arm muscles to move the dumbbells.

• Ensure that your wrists stay in a neutral position throughout the movement to reduce the risk of injury.

The Standing Dumbbell Arnold Press offers a refreshing change to your shoulder workout routine, potentially breaking through plateaus and stimulating new muscle growth. During the initial pressing motion, when horizontally abducting your shoulders, you are accentuating the effects of the exercise across all three parts of your deltoid (shoulder). By incorporating this rotational movement, you are also engaging the stabilizing muscles of the shoulders and promoting balanced muscle development. Challenge yourself gradually, and as always, listen to your body and adjust the weight and intensity as necessary. Make sure to always consult with a healthcare professional or certified trainer before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.