Arnold Dumbbell Press

Shoulders

Arnold Dumbbell Press

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePush

A dumbbell press that rotates the palms from facing you to facing forward as you lift, taking the shoulders through a larger range.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit upright against a supported bench and bring a dumbbell to each side of your chest.
2Begin with the palms turned toward your face and the elbows in front of you.

How to perform

1Drive the weights overhead, turning your palms outward as you go.
2Finish with your arms nearly straight and the weights stacked above your shoulders.
3Reverse the motion on the way down, turning your palms back toward you.
4Stop with the dumbbells at chest level and press again.