Arnold Dumbbell Press
a.k.a. Rotating Shoulder Press, Shoulder Press With Pronation
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique. Here is how: it involves a complex movement where you rotate the dumbbells from a palms-in position at your chest, | to a palms-out position above your head. This movement ensures that each repetition targets and strengthens your front deltoid, | middle deltoid, | and rear deltoids simultaneously. Also, using dumbbells for this exercise, | ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) While holding a dumbbell in each hand...
4) Sit on the bench with your feet flat on the floor.
5) Lift two dumbbells up to your shoulders and hold them near your upper chest with your palms facing your shoulders.
6) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
7) Your elbows should be pointed downward
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pushing the dumbbells upward
3) ...as you turn your hands so your palms face forward.
4) This should be one fluid movement of twisting the dumbbells so that your palms are first facing you, but as you push up, the palms will be facing away from you.
5) ...until your arms are fully extended and pointed overhead,
6) At the top of the movement, hold the dumbbells close together for a count of one second.
7) Inhale as you lower the dumbbells in a smooth controlled manner
8) ...while twisting fashion by rotating the palms so they face you and are near the upper chest.
9) Repeat reps for a full set.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Your thumbs will be pointing inward at the top of the movement and as you rotate your hands, they will be facing outward when at the bottom of the movement.
Do not smack the dumbbells together at the top of the movement.
Keep your core very tight and structured, which will help prevent against injuries.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.