Arnold Press

Arnold Press Instructions

• Angle a bench to 90-degrees.
• Be seated in a strong, athletic posture:
• Chest up
• Core braced
• Shoulders pinned back
• Feet rooted on the ground
• Grab a pair of dumbbells and raise them in front of you with your palms facing you. This is the starting position.
• Triceps are parallel to the floor.
• Your forearms and wrists remain vertical throughout the movement.
• Press overhead while simultaneously rotating your wrists.
• Let your arm naturally rotate as you press.
• At the top position, your hands will be facing forward.
• Your delts initiate the movement. 
• Imagine bringing your armpits forward as you press. 
• This will create a strong, safe shoulder position.
• After a brief pause, lower the weight to the starting position.
• Again, let your arms naturally rotate on the descent. 

*Tips*

• Keep your shoulders back and chest up throughout the exercise.
• Your low back should not be arched.