Arnold Dumbbell Press

A shoulder pressing exercise where dumbbells are rotated from a palms-inward position to palms-outward as you press overhead. Targets all three deltoid heads.

Instructions

1. Sit on a bench with back support, holding two dumbbells at about upper chest level.
2. Your palms should face your body (neutral grip) and your elbows should be bent.
3. Position the dumbbells as if you were at the top of a dumbbell curl.
4. To begin the movement, raise the dumbbells as you rotate the palms of your hands.
5. Continue rotating your palms until they face forward by the time you reach shoulder height.
6. Press the dumbbells overhead by extending your arms fully.
7. Breathe out as you perform this pressing portion of the movement.
8. After a brief pause at the top, begin to lower the dumbbells by reversing the rotation.
9. Rotate your palms back toward your body as you lower the dumbbells.
10. Return to the starting position with palms facing your body. Breathe in as you lower.
11. Repeat for the recommended number of repetitions.

Tips

• The rotation component targets all three deltoid heads effectively.
• Start with lighter weight to master the rotation before increasing load.
• The left arm rotates counterclockwise while the right rotates clockwise.
• Keep your core engaged and back against the bench for stability.
• Control the movement throughout; do not use momentum.
• This is one of the best exercises for complete shoulder development.