Arnold Press (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 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 Hands
   • Rotate your wrists so that your palms are facing you at the start of the movement.
   • Keep your elbows close to your body and your core engaged.
3. Step 3Lift the Dumbbells
   • Press the dumbbells overhead while rotating your palms to face forward.
   • Extend your arms fully at the top of the movement, ensuring your elbows are slightly in front of your body.
4. Step 4Lower the Dumbbells
   • Slowly lower the dumbbells back to shoulder height while rotating your palms back to face you.
   • Maintain control throughout the movement and keep your back straight.
5. Step 5Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form throughout each rep.
6. Step 6Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your sides.
   • If seated, stand up safely, keeping your back straight.