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Arnold Dumbbell Press

Dumbbell Shoulder Press (Arnold dumbbell press)

A basic exercise for overall mass and strength development. It defines the deltoids.

Due to instability of the dumbbells, this exercises also works the stabilisers.


Sit on a bench.

Take a dumbbell in each hand and raise them in front of you at shoulder level.

Hold the dumbbells with your palms facing forwards.

Keep your shouders parallel to the floor or slightly lower.

As you exhale, smoothly lift the dumbbells overhead with your palms facing each other.

As you inhale, return to the starting position.

Typical mistakes and tips

Avoid locking your elbows at the top.

This exercise can be performed in a standing or sitting position.

Due to overload on the lower back, it is recommended that people with lower back issues perform this exercise in a sitting position.

Exercise type: weight
Muscle groups: shoulders, arms, back