How to do a dumbbell arnold press

Setup:

1. Seated Position: Sit on a bench with back support, holding a dumbbell in each hand.
2. Dumbbell Starting Position: Start with the dumbbells in front of your shoulders, palms facing you, and elbows bent. The dumbbells should be close to your body, almost like the top of a bicep curl.

The Lift:

1. Press Upward & Rotate: As you exhale, press the dumbbells up and out, rotating your palms so they face forward as the dumbbells reach the top of the movement.
2. Full Extension: Continue pressing until your arms are straight overhead, but avoid locking your elbows.
3. Lower with Control: Inhale and slowly lower the dumbbells back down to the starting position, rotating your hands so your palms are facing you again.

Tips:

• Controlled Movement: Avoid using momentum. Maintain control of the dumbbells throughout the entire exercise.
• Elbow Position: Keep your elbows slightly in front of your body during the upward and downward phases.
• Range of Motion: If you feel any discomfort in your shoulders, reduce the range of motion by not lowering the dumbbells all the way down.
• Variation: You can perform this exercise standing for increased core engagement.