Arnold Dumbbell Press

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Seated, start with the dumbbells in front of your chest, palms facing you, elbows tucked. Press up rotating the wrists outwards so you finish palms forward with arms extended; reverse the rotation on the way down. That rotation loads the front delt from a more stretched position. You feel the front of the shoulder a lot. Use less weight than a normal press: the rotation demands it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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