Dumbbell Arnold Press Ii

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body.
2. Keep your elbows bent and tucked in front of your shoulders as your starting position.
3. Brace your core and press your lower back gently into the pad.
4. Begin pressing the dumbbells upward while simultaneously rotating your palms to face forward.
5. Continue pressing until your arms are fully extended overhead with palms facing away from you.
6. Reverse the motion, rotating your palms back toward you as you lower the dumbbells to the start.
7. Repeat for 8 to 12 reps, keeping the rotation smooth and continuous throughout each rep.

Common Mistakes

• Rotating too early or too late: Rushing the wrist rotation or delaying it until lockout removes the benefit of the movement. Rotate gradually throughout the entire press.
• Arching the lower back: Pressing heavy dumbbells overhead can pull the spine into an exaggerated arch. Keep the core braced and ribs down.
• Flaring the elbows out at the start: Starting with elbows too wide strains the shoulder joint. Keep them tucked in front of the body before pressing.
• Using momentum from the legs: Bouncing or driving up with the legs turns this into a push press. Keep the movement strict and seated.