Arnold press

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 23

Average per rep (lbs)*: 51

Weight counts twice!

Description: Sit on a flat bench with back support, resting a dumbbell on each of your knees. Kick the dumbbells up and position them in front of your shoulders. Your palms should be facing you. Exhale 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. Inhale as you lower the dumbbells and reverse the rotation of your wrists to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00003

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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