Arnold press
The Arnold press is a dynamic shoulder exercise that engages multiple muscle groups, including the deltoids, triceps, and upper pectorals. By starting with a palms-in position and rotating the wrists outward during the press, this movement ensures that the anterior, lateral, and posterior deltoids are thoroughly activated, promoting balanced muscle development. Athletes benefit from the Arnold Press through enhanced shoulder strength and mobility, crucial for various sports requiring upper body power and stability. Additionally, this exercise aids in preventing shoulder injuries by fortifying the surrounding musculature.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
23kg
Avg. weight
51lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Sit on a flat bench with back support, resting a dumbbell on each of your knees.
- 2Kick the dumbbells up and position them in front of your shoulders. Your palms should be facing you.
- 3Exhale as you press the dumbbells upward. While you push the dumbbells upwards, rotate your wrists in a smooth motion. At the end of the movement, your palms should face forward away from you.
- 4Inhale as you lower the dumbbells and reverse the rotation of your wrists to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Maintain Proper Form: Keep your back straight and core engaged throughout the movement to prevent injury and ensure maximum effectiveness.
Controlled Motion: Execute the movement in a slow and controlled manner, focusing on the contraction of the deltoids at the top of the press and during the rotation.
Use a Full Range of Motion: Ensure you’re rotating the dumbbells fully from palms facing you at the bottom to palms facing forward at the top to maximize shoulder engagement.
Start with Light Weights: Begin with lighter weights to master the technique before gradually increasing the load. This helps in preventing strain and improving muscle memory.
Breathing: Inhale as you lower the dumbbells and exhale while pressing them upwards. Proper breathing supports better performance and endurance.
Avoid Locking Elbows: Don’t lock your elbows at the top of the press. Keeping a slight bend helps in maintaining tension on the muscles and reduces stress on the joints.
Mind-Muscle Connection: Focus mentally on your shoulder muscles during the exercise to enhance the activation and growth of the deltoid muscles.
Stability: Keep your feet shoulder-width apart to maintain balance and stability throughout the exercise. If standing, you can also stagger your stance for added stability.
Use a Mirror: Performing the exercise in front of a mirror can help you monitor your form and make necessary adjustments in real time.
Warm-Up: Ensure your shoulders are properly warmed up before starting the exercise with dynamic movements or lighter sets to prevent injuries.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
