Arnold Dumbbell Press

What is Arnold Dumbbell Press? The Arnold dumbbell press is a variation of the traditional shoulder press exercise created by bodybuilding legend Arnold Schwarzenegger. This exercise targets the deltoid muscles while also engaging the triceps and upper chest.

Tutorial

1. Start by sitting on a bench with back support, holding a pair of dumbbells at shoulder height with palms facing towards you.
2. Press the dumbbells overhead while rotating your palms to face forward at the top of the movement.
3. Lower the dumbbells back to the starting position while rotating your palms back to the initial position.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Using excessive weight, compromising form, and risking injury.

• Arching the back or leaning back excessively during the press. - Failing to fully extend the arms overhead at the top of the movement.

• Allowing the elbows to flare out to the sides rather than keeping them slightly in front of the body.

Tips for Better Results

• Focus on controlling the movement and using proper form throughout the exercise.

• Use a weight that challenges you but still allows for proper technique. - Engage your core muscles to stabilize your body during the press.

• Keep a slight bend in the knees to prevent lower back strain.

Muscles Worked The Arnold dumbbell press primarily targets the deltoid muscles (anterior, lateral, and posterior heads), which are the muscles of the shoulders. Additionally, the triceps and upper chest are also engaged as secondary muscles during this exercise.