Dumbbell Alternating Arnold Press
Execution Guide
- Sit or stand with dumbbells at shoulder height, palms facing you.
- Press one dumbbell up while rotating your palm to face forward.
- Lock out the arm overhead.
- Lower the dumbbell while rotating back to the starting position.
- Alternate arms with each rep.
Range of Motion
Palm facing you at shoulder height to palm forward at full lockout.
Common Mistakes to Avoid
- ×Not fully rotating the wrist
- ×Arching the lower back
- ×Using momentum instead of controlled pressing
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Hit all deltoid heads with alternating unilateral pressing
Difficulty
Intermediate
Burn (10m)
35-50
Equipment
Dumbbells
Anatomy
Primary
Anterior DeltoidsMedial Deltoids
Secondary
TricepsRear Deltoids