If you are looking for a way to build bigger and stronger shoulders, then the Arnold Press with dumbbells is an excellent exercise to add to your routine. This exercise is named after Arnold Schwarzenegger, who was known for his impressive shoulder development. The Arnold press targets both the anterior and medial deltoids, which are the two main muscles in the shoulders. It also engages the triceps and upper chest muscles.
How To Do Arnold Press With Dumbbells
To perform the Arnold press, follow these steps:
- Start by sitting on a bench with back support or standing with your feet shoulder-width apart.
- Hold a pair of dumbbells in front of your chest with your palms facing your body.
- Rotate your palms so that they face forward as you lift the dumbbells overhead.
- As you lift the dumbbells, your elbows should be bent and in line with your shoulders.
- Once the dumbbells are overhead, straighten your arms and continue to press the dumbbells up and forward until they almost touch.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to face your body as you do so.
- Repeat for the desired number of repetitions.
Common Mistakes To Avoid
When performing the Arnold press, there are a few common mistakes that you should avoid:
- Using too much weight: Start with a lighter weight and focus on proper form before increasing the weight.
- Not rotating your palms: Be sure to rotate your palms as you lift the dumbbells overhead and lower them back down.
- Moving too quickly: Keep the movement slow and controlled to avoid using momentum.
- Arching your back: Keep your back straight and avoid arching it as you lift the dumbbells.
Variations
There are a few variations of the Arnold press that you can try to target different areas of the shoulders:
- Single-arm Arnold press: Perform the exercise with one arm at a time to focus on each shoulder individually.
- Seated Arnold press: Perform the exercise while seated to isolate the shoulders and prevent cheating with other muscles.
- Standing Arnold press: Perform the exercise while standing to engage your core and improve balance.
Conclusion
The Arnold press with dumbbells is an effective exercise for building bigger and stronger shoulders. By following the proper form and avoiding common mistakes, you can target the anterior and medial deltoids, as well as engage other upper body muscles. Try adding the Arnold press to your shoulder workout routine and see the results for yourself!