exercises

Alternating Arnold Press

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How to: Alternating Arnold Press

Primary Muscles Used:Shoulders, Arms, Anterior Deltoid, Lateral Deltoid, Triceps

Exercise Families:Vertical Push

Equipment:Dumbbell(s)

Trainer:Kelsey Wells

  1. Holding two dumbbells with an underhand grip (palms facing towards your body) directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
  2. Inhale. Without moving your left arm, extend your right elbow to press the dumbbell above your head, rotating your wrist outwards to turn your palm away from your body. Your right arm should be in line with your right ear on the side of your head.
  3. Exhale. Once your right arm is fully extended, bend your elbow to lower the dumbbell into your chest and rotate your wrist inwards to return to the starting position.
  4. Inhale. Without moving your right arm, extend your left elbow to press the dumbbell above your head, rotating your wrist outwards to turn your palm away from your body. Your left arm should be in line with your left ear on the side of your head.
  5. Exhale. Once your left arm is fully extended, bend your elbow to lower the dumbbell into your chest and rotate your wrist inwards to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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