Arnold Dumbbell Press

Technique

How to perform Arnold Dumbbell Press

1. Sit against a bench backrest with a dumbbell in each hand.
2. Hold the weights in front of your upper chest with elbows bent and palms facing you.
3. Press upward while opening your elbows and turning your palms to face forward.
4. Finish with arms extended overhead without leaning away from the backrest.
5. Lower under control, reversing the rotation until your palms face you at the starting height.
6. Repeat without a separate curl or leg drive.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.