Dumbbell Standing Arnold-Press
Sculpt strong shoulders! The Dumbbell Arnold Press targets all deltoid heads for maximum growth and definition.
The Dumbbell Standing Arnold-Press is a compound exercise that mainly works the shoulders, with help from the triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Arnold-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii)
Dumbbell Standing Arnold-Press Variations and Alternatives
How to do the Dumbbell Standing Arnold-Press
Start by standing straight with a pair of dumbbells held at shoulder height, elbows bent, and palms facing towards you.
Begin the movement by pressing the dumbbells overhead while simultaneously rotating your arms so that at the top of the movement your palms are facing forward.
Ensure you extend your arms fully at the top of the press but without locking out your elbows.
After a brief pause at the top, reverse the movement: slowly lower the dumbbells back to shoulder height while rotating your palms back towards you.
Maintain a tight core throughout the exercise to stabilize your spine and avoid arching your back.
Repeat the movement for the desired number of repetitions and sets.
Make sure to begin with a weight that allows you to control the dumbbells throughout the movement and focus on the quality of the muscle contraction.
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Dumbbell Standing Arnold-Press FAQs
What muscles does the Dumbbell Standing Arnold-Press work?
The Dumbbell Standing Arnold-Press mainly works the shoulders, with help from the triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Dumbbell Standing Arnold-Press?
Dumbbells.
Is the Dumbbell Standing Arnold-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Standing Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Arnold-Press variations and alternatives?
Similar exercises include the Bodyweight Standing Arnold-Press, Bodyweight Standing Military-Press, Dumbbell Overhead March-In-Place Press and Dumbbell Standing Shoulder Press to Pec Dec.
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