Instructions for Arnold Press

To perform a set of Arnold press:

  1. Starting Position

    Sit upright on a bench holidng two dumbbells, your palms facing you, at the height of your forehead. Your elbows should be bent to 90 degrees placed directly below your hands; your trunk is supported on the bench in a neutral position.

  2. Concentric (Upward) Motion

    Keeping your hands over your elbows, start by spreading your arms out to the side and rotating your palms until they are in line with your body, at the height of your shoulders and palms facing forward. Maintain a relaxed shoulder while driving the weight overhead until your elbows are fully extended.

  3. Top position

    Pause at the top position for a 2 sec count while maintaing tension in the arms and trunk.

  4. Eccentric (Lowering) Motion

    Lower the weight under control until your elbow is bent to 90 degrees, at the height of your shoulders. Your hands should be located directly above your elbows. Bring your arms together in front of you until the dumbbells are in front of you at the height of your forehead. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of Arnold press repetitions before resting.

This completes one set of Arnold press.