Arnold press (variation)
The Arnold press (variation) is a dynamic exercise primarily targeting the deltoids, with secondary activation of the triceps, trapezius, and core. By rotating the wrists during the press, this move engages the medial and anterior deltoids more intensely than traditional shoulder presses. Athletes benefit from improved shoulder strength, stability, and mobility, essential for various sports and physical activities. The exercise supports functional movement patterns and enhances upper body aesthetics, contributing to overall athletic performance and injury prevention.
| Primary muscle group: | Shoulders |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
27kg
Avg. weight
60lbs
Avg. weight
Popularity
* 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 to the sides of your shoulders.
- 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
Controlled Movement: Focus on a slow and controlled movement, especially during the rotation phase. This will engage your muscles more effectively and reduce the risk of injury.
Proper Posture: Maintain a straight back throughout the exercise. Avoid arching your back by engaging your core for better stability.
Weight Selection: Choose a weight that challenges you but still allows you to complete the exercise with proper form. Starting with lighter weights can help you master the technique before progressing.
Breathing Technique: Exhale as you press the dumbbells overhead and inhale as you lower them back to the starting position. Proper breathing can improve performance and endurance.
Shoulder Awareness: Pay attention to your shoulder joint throughout the exercise. Ensure that you are not experiencing any undue stress or discomfort, and adjust your form if necessary.
Warm-Up: Always warm up your shoulders and arms before starting the Arnold Press. This can include light cardio or dynamic stretches to prepare your muscles and joints.
Symmetry and Balance: Ensure both arms are working equally throughout the press. This helps in maintaining muscle balance and prevents one side from becoming overdeveloped.
Elbow Position: Keep your elbows slightly bent at the bottom of the movement to maintain tension on the shoulder muscles and reduce the risk of locking out.
Smooth Transition: Make sure the transition from the front of the shoulder press to the top overhead press is seamless and fluid, avoiding any jerky movements.
Mind-Muscle Connection: Focus on the muscles being worked-primarily the deltoids. This connection can improve muscle activation and overall effectiveness of the exercise.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
