Arnold Dumbbell Press
Rotational shoulder press hitting all three deltoid heads through an extended range of motion.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Hold dumbbells in front of chest at shoulder level with palms facing towards you. As you press upwards, rotate wrists outward so palms face forward at top.
- Primary Muscle: SHOULDERS
- Secondary Synergists: TRICEPS
- Rest Interval: 75 seconds between sets
Arnold Dumbbell Press Anatomy Activation
Primary motor unit recruitment for shoulders with secondary synergist stabilizers.
Step-by-Step Execution Guide
Hold dumbbells in front of chest at shoulder level with palms facing towards you.
As you press upwards, rotate wrists outward so palms face forward at top.
Lock out overhead, then reverse rotation smoothly on the way down.
Common Mistakes & Form Fixes
Rotating too fast and slamming weights.
Allowing dumbbells to drift away from body.
Keep weights moderate to protect the rotator cuff through rotation.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
