Arnold Dumbbell Press For Beginners

› Arnold Dumbbell Press

The arnold dumbbell press is a compound move (that means there are more that two set of joints that are working during this exercise, in this case the muscles that attach to the elbow and shoulder joints along with the triceps.) that are starts off as a shoulder routine. 

This exercise requires dumbbells because this routine needs a lot of coordination and dumbbells offers the freedom for this workout. 

The main muscle this exercise target is deltoid muscles. 

So are you ready to give the arnold press a try, follow the step by step instruction and watch the video to make sure you are doing it correctly. 


How to do The Arnold Dumbbell Press

1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent 

Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.

2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. 

3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement. 

4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counterclockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement. 

5. Repeat for the recommended amount of repetitions. 

Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly. 


Once you are done click on the link below to see so more dumbbell workouts.

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.


Below is a great 42 minutes Upper Body Split Workout - Shoulders and Lats Mass Building Video that includes arnold press.

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

If you like this workout check out more great exercise at Dumbbell Workout 

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› Dumbbell Side Lunge