Arnold Press - Alternate (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on a bench with back support or stand upright with your feet shoulder-width apart.
   • Hold a dumbbell in each hand at shoulder height with your palms facing your body.
2. Step 2Position Your Arms
   • Ensure your elbows are bent and your arms are at a 90-degree angle.
   • Your palms should be facing your body, and your wrists should be straight.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body during the movement.
   • Keep your back straight and avoid arching it.
4. Step 4Press the Dumbbells
   • Rotate your palms outward as you press the dumbbells overhead.
   • Extend your arms fully while keeping a slight bend in your elbows at the top.
5. Step 5Lower the Dumbbells
   • Reverse the motion by lowering the dumbbells back to shoulder height.
   • Rotate your palms back to face your body as you lower the weights.
6. Step 6Alternate Arms
   • After lowering the dumbbells, press one dumbbell overhead while keeping the other at shoulder height.
   • Alternate between arms for each repetition.
7. Step 7Finish the Exercise
   • After completing your desired number of reps, carefully lower the dumbbells to your thighs.
   • Stand up straight or remain seated while placing the dumbbells down safely.