Dumbbell II Arnold-Press

Dumbbell Arnold Press

- A weight bench

Positioning:
1. Sit on the weight bench with your feet flat on the floor and your back straight. You can also choose to sit on the edge of the bench for better stability.
2. Hold a dumbbell in each hand with your palms facing you (supinated grip) and the dumbbells at shoulder height. Your elbows should be bent, and the dumbbells should be around ear level.

Movement:
1. Engage your core to maintain stability throughout the movement.
2. Begin by pressing the dumbbells overhead while simultaneously rotating your wrists so that your palms face forward (pronated grip).
3. Extend your arms fully at the top of the movement, keeping a slight bend in your elbows to avoid locking them out.
4. Reverse the motion by slowly lowering the dumbbells back to the starting position at shoulder height, while rotating your wrists back to the original position with palms facing you.
5. Repeat for the desired number of repetitions.

Tips:
- Start with a light weight until you are comfortable with the movement.
- Perform the exercise in a controlled manner to avoid injury.
- Keep your breathing steady; inhale during the lowering phase and exhale when pressing up.