logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Arnold Press

through 13 votes
auxiliary muscles:TricepsMuscle, Hand ExtensorsMuscle, Serratus AnteriorMuscle, TrapeziusMuscle
required:Dumbbells (2)
optional:Bench, Seat
fitness level:Normal
exercise type:Strength
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • take two dumbbells with neutral grip
  • bend the arms and bring the weights in front of your shoulders by turning the forearms
  • the palms point to the body
  • hold the back upright
  • the feet are hip width apart

Correct Execution

  • turn the wrists to 180 degrees and bring the elbows outwards
  • the elbows are in shoulder-height then
  • the backs of the hands point to the body now
  • push the dumbbells up above your head, do not let the weights touch each other
  • avoid pushing arms are through completely
  • go into a slight hollow-back, to avoid injuries in the spinal disks
  • hold the body as stable as possible and do not gain momentum
  • invert the motion and bring the weights in front of the shoulders again by lowering the dumbbells slowly
  • repeat several times

tips for the workout

  1. of course, you also can sit for this exercise, this position does not provoke the body gaining momentum as much as the standing variation does
  2. you also can do the exercise alternatingly