Arnold Dumbbell Press

A compound shoulder exercise that combines rotation with pressing motion to target all deltoid heads. Popularized by Arnold Schwarzenegger for complete shoulder development.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: dumbbell

Instructions

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.
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
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.
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.
Repeat for the recommended amount of repetitions.

Tips

Rotate palms smoothly from facing inward to forward
Keep core engaged throughout the movement
Control the weight during the lowering phase
Press dumbbells slightly forward at the top

Common mistakes

Rotating too quickly without control
Pressing straight up instead of slightly forward
Using too much weight compromising form

Safety

The rotation places additional stress on shoulder joints. Use lighter weight than standard shoulder press and avoid if you have shoulder impingement.

Variations

Dumbbell Shoulder Press
Multi Grip Press
Machine Chest Press
Standing One-Arm Dumbbell Triceps Extension
Single Arm Dumbbell Chest Press