Dumbbell Alternate Arnold Press
Develop strong, sculpted shoulders and triceps with the Dumbbell Alternate Arnold Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Alternate Arnold Press
Dumbbell Seated Reverse Arnold Press
Shoulders · Dumbbell
Dumbbell Seated One Arm Arnold Press
Shoulders · Dumbbell
Dumbbell Standing Single Arm Arnold Press
Shoulders · Dumbbell
Dumbbell Standing Alternate Arnold Press
Shoulders · Dumbbell
Description
A variation of the Arnold Press that targets the deltoids and upper body, involving a rotation of the wrists and alternate pressing of the dumbbells.
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How to do Dumbbell Alternate Arnold Press
- 01Setup
Sit upright on a bench with back support or stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing your body (supinated grip).
- 02Setup
Ensure your elbows are tucked in front of your body, chest is lifted, and core is braced to maintain a stable torso.
- 03
Exhale as you press one dumbbell upwards, simultaneously rotating your wrist so your palm faces forward (pronated grip) at the top of the movement.
- 04
Fully extend your arm overhead without locking the elbow, then slowly reverse the motion, rotating your palm back towards your body as you lower the dumbbell to the starting position.
- 05
As the first dumbbell returns to the starting position, immediately begin pressing the other dumbbell, following the same rotational path upwards.
- 06
Continue alternating arms smoothly and with control, ensuring each rep is performed with the full range of motion and proper rotation.
Tips
- Maintain constant tension on your shoulders by not resting at the top or bottom of the movement, keeping the dumbbells in motion throughout the set.
- Control the rotation slowly; the rotational aspect is key to engaging all three heads of the deltoid, so avoid rushing this part of the lift.
- Keep your core tight and engaged throughout the entire exercise to protect your lower back and prevent excessive arching, especially when pressing overhead.
- Choose a weight that allows you to perform the full range of motion with good form and controlled rotation, rather than sacrificing technique for heavier loads.
Common mistakes
- Using momentum to lift the dumbbells rather than muscular strength often leads to swinging; instead, focus on a controlled, deliberate press using your shoulder and tricep muscles.
- Arching the lower back excessively can put undue stress on the spine; fix this by bracing your core and keeping your rib cage down throughout the movement.
- Incomplete wrist rotation minimizes deltoid activation; ensure your palm fully rotates from facing your body to facing forward at the top of the press.
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Get Ellim — FreeQuestions
Is Dumbbell Alternate Arnold Press good for beginners?
Dumbbell Alternate Arnold Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Alternate Arnold Press?
You need Dumbbell to perform Dumbbell Alternate Arnold Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Alternate Arnold Press?
Maintain constant tension on your shoulders by not resting at the top or bottom of the movement, keeping the dumbbells in motion throughout the set. Control the rotation slowly; the rotational aspect is key to engaging all three heads of the deltoid, so avoid rushing this part of the lift. Keep your core tight and engaged throughout the entire exercise to protect your lower back and prevent excessive arching, especially when pressing overhead. Choose a weight that allows you to perform the full range of motion with good form and controlled rotation, rather than sacrificing technique for heavier loads.
What are common mistakes when doing Dumbbell Alternate Arnold Press?
Using momentum to lift the dumbbells rather than muscular strength often leads to swinging; instead, focus on a controlled, deliberate press using your shoulder and tricep muscles. Arching the lower back excessively can put undue stress on the spine; fix this by bracing your core and keeping your rib cage down throughout the movement. Incomplete wrist rotation minimizes deltoid activation; ensure your palm fully rotates from facing your body to facing forward at the top of the press.
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Free · iPhone only · Available on the App Store