Arnold Press

Pro Tip

This could be performed while standing to increase the involvement of core muscles, but performing it seated with a backrest is better for focusing on the development of shoulder and arm muscles. If performed seated, make sure your feet are firmly planted on the ground and your back is pressed firmly against the backrest throughout the entire movement.

How To

Sit on a bench that has a vertical backrest while in an upright position, holding a dumbbell in each hand immediately in front of your shoulders with your palms facing towards you.
Exhale and simultaneously raise your arms overhead and to the side as you rotate your palms to face away from you.
Continue raising your arms up overhead until they are fully extended with the dumbbells directly above your shoulders.
Inhale as you lower your arms and rotate your palms towards you, returning to the starting position.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Secondary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Side Shoulder

Outer portion of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.