Dumbbell Arnold Press II
Description
The dumbbell Arnold press II is a seated variation of the classic Arnold press. Performed on a bench with a back support, it eliminates lower body involvement and lets you focus heavier loads on the shoulders. The wrist rotation through the press hits all three deltoid heads.
Muscle Group
Equipment Required
Dumbbell Arnold Press II Instructions
- Sit on a bench with a vertical back support.
- Hold a dumbbell in each hand at shoulder height with palms facing you.
- Start with elbows tucked together in front of your face.
- Press the dumbbells up while rotating your wrists outward.
- At the top, palms face forward and arms are fully extended overhead.
- Squeeze your shoulders at the lockout.
- Lower the dumbbells back down while reversing the rotation.
- Return to the starting position with palms facing you.
Dumbbell Arnold Press II Form & Visual
Dumbbell Arnold Press II Benefits
- Seated version allows heavier loading
- Hits all three deltoid heads through rotation
- Back support eliminates lower body involvement
- Builds shoulder size and definition
- Smooth rotation creates time under tension
- Excellent for hypertrophy training
Dumbbell Arnold Press II Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Triceps brachii
- Trapezius
Dumbbell Arnold Press II Variations & Alternatives
- Dumbbell Arnold Press
- Seated Shoulder Press
- Dumbbell Shoulder Press
- Dumbbell Alternate Arnold Press
