Arnold Press (Dumbbell)
Complete guide to Arnold Press (Dumbbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Arnold Press (Dumbbell)
Grab a pair of dumbbells and sit on a bench with an upright back support.
Lift the dumbbells and hold them in front of your chin with your palms facing your body and elbows bent.
Bring your shoulders back, engage your abs, and take a breath.
Press the dumbbells overhead while rotating your wrists outward so your palms face forward at the top and exhale.
Slowly lower the dumbbells back to the starting position while rotating your wrists inward so your palms face your body again and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |