Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Shoulder exercises»Front deltoid»Arnold Dumbbell Press
    Arnold Press Exercise Guide
    Arnold Press Exercise Guide

    Arnold Dumbbell Press

    0
    By krunoslav on February 28, 2015 Front deltoid
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Bodybuilding Exercise: Arnold Dumbbell Press

    Arnold dumbbell press is named after the great Arnold Schwarzenegger (though other sources claim it was popularized by Larry Scott). An Arnold dumbbell press is a strength training exercise that uses free weights and it’s great to build mass and strength of the shoulders.

    Arnold press increases the range of motion of the dumbbell overhead shoulder press by placing the dumbbells in front of your shoulders in the starting position, placing more emphasis on the aterior (front) head of the deltoid and upper chest. Given that Arnold is considered to have the best chest and shoulder development in the history of bodybuilding, this is definitely a move worth incorporating into your workouts.

    Arnold Dumbbell Press Exercise Guide

    INITIAL (STARTING) POSITION: Sit on a flat bench (or low-back seat) keeping the back straight. With elbows bent and pointing forward, hold the dumbbell at shoulder level with an underhand grip (thumbs pointing away from each other/palms facing you). The starting position should look like the contracted portion of a dumbbell biceps curl.

    Arnold Dumbbell Press
    Arnold Dumbbell Press

    EXERCISE EXECUTION (MOVEMENT): Press the dumbbells vertically (overhead) while rotating your wrists so that your palms are oriented forward at the top (thumbs pointing toward each other). In other words, you will end at the top in a conventional press. Don’t lock your elbows at the top. When you lower the dumbbells, rotate your wrists back so that your palms are oriented inward again. For variety, you can lower the dumbbells to your chest instead of stopping at your shoulders. This increases the range of motion and works the delts in a slightly different way.

    Possible Variations

    Alter the exercise either by:

    • Not rotating your wrists (keeping you palms facing you all the time)
    • Rotating only to neutral (palms facing each other)

    Muscles Engaged in Arnold Dumbbell Press

    When you perform normal shoulder press you increase the focus on your inside shoulder muscles. When doing the Arnold press, there is less side delts (shoulders) work and because of that the Arnold press is better for your front delts and upper chest. If you want to train your side shoulders and bring them out more, then you should do standard shoulder presses.

    Arnold press solicits the deltoid, mainly the anterior (front) deltoid, as well as the clavicular head of the pectoralis major, triceps brachii, trapezius, and serratus anterior.

    • Main muscles: deltoid (front), coracobrachialis, triceps (except long head), supraspinatus
    • Secondary muscles: deltoid (middle and rear), pectoralis major (upper), biceps (long head), trapezius, triceps (long head)
    • Antagonists: latissimus dorsi, teres major and minor, biceps, pectoralis major (lower)

    Exercise Key Points to Remember

    • Remember exhale while you exert.
    • Keep a controlled motion and avoid jerky movements. No using momentum in this exercise. Keep tension constant.
    • Keep a strict form. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred – especially for those with lower back problems.
    • Do not lock your arms overhead if gaining muscle is your goal.
    • Push the weights straight up, pronating your hands once the dumbbells reach eye level so that your palms are facing forward at full arm extension.

    Replacement Exercises

    You can replace Arnold dumbbell press with any other front deltoid exercise that generates shoulder pressing movement.

    • Smith machine behind the neck shoulder press
    • Seated barbell shoulder press (seated military press)
    • Machine shoulder press
    • Smith machine in front of the head shoulder press
    • Behind the neck shoulder press

    Closing Thoughts

    Arnold dumbbell press is similar to basic dumbbell press, but there are several key differences. It is just like a regular dumbbell press, except at the bottom you start with your palms facing you, twisting your wrists as you press so your palms face forward at the top.

    It’s best done while seated for greater upper body stability (you can seat against a backrest to help prevent an excessive arch in the back). In theory, this exercise was invented to work all three areas of the deltoid, although in practice the front and side work harder. The main advantage is that it is not as hard on the ligaments and small muscles surrounding the shoulder joint, although further research is needed to confirm this.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Single-Arm Landmine Shoulder Press Exercise Guide

    Smith Machine Shoulder Press

    Cable Front Deltoid Raise

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?