Arnold Press
(4.85)
through 13 votes
through 13 votes
muscles: | Deltoids |
---|---|
auxiliary muscles: | Triceps, Hand Extensors, Serratus Anterior, Trapezius |
required: | Dumbbells (2) |
optional: | Bench, Seat |
fitness level: | Normal |
exercise type: | Strength |
Variations available (17) |
General And Specifics
- in opposite to the Shoulder Press with dumbbells (middle part of the deltoid), the focus is on the front part of the deltoid
Starting Position
- take two dumbbells with neutral grip
- bend the arms and bring the weights in front of your shoulders by turning the forearms
- the palms point to the body
- hold the back upright
- the feet are hip width apart
Correct Execution
- turn the wrists to 180 degrees and bring the elbows outwards
- the elbows are in shoulder-height then
- the backs of the hands point to the body now
- push the dumbbells up above your head, do not let the weights touch each other
- avoid pushing arms are through completely
- go into a slight hollow-back, to avoid injuries in the spinal disks
- hold the body as stable as possible and do not gain momentum
- invert the motion and bring the weights in front of the shoulders again by lowering the dumbbells slowly
- repeat several times
tips for the workout
- of course, you also can sit for this exercise, this position does not provoke the body gaining momentum as much as the standing variation does
- you also can do the exercise alternatingly