Dumbbell Arnold Press V. 2

Setup

1. 01Sit on a bench with the back pad set upright or stand with a braced trunk.
2. 02Bring both dumbbells to the front of the shoulders with palms facing you, as if finishing a curl.
3. 03Keep elbows in front of the torso and forearms vertical.
4. 04Set the ribs down and brace before the first rep.

Execution

1. 01Press the dumbbells up while rotating the palms outward.
2. 02Let the elbows travel from in front of the body out to the sides as you rotate.
3. 03Finish locked out overhead with palms facing forward and bells over the shoulders.
4. 04Reverse the rotation on the way down, returning to the palms-in start.

Checkpoints

• -Rotation is smooth and spread across the whole press, not a flick at the top.
• -Bells finish stacked over the shoulders, not drifting forward.
• -Lower back stays neutral against the pad or brace.
• -The descent is as controlled as the press.

Common mistakes

• -Rotating all at once at the bottom instead of through the rep.
• -Flaring into an arch to grind out heavy reps.
• -Stopping the press short of lockout.
• -Letting the bells drift out wide and stressing the shoulders at the bottom.