The Arnold Press

Position for the Arnold press

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body . Keep your back straight and your head up.

Execution of the Arnold press

1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have fully extended your arms upwards. Slowly lower the weight down and repeat the movement.

2. Keep the movement fluent, slow, and controlled.

3. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this exercise occurs when you return the weight to it’s starting position. Really concentrate on the negative portion of this movement for maximum effect.