Dumbbell Standing Alternate Arnold Press
Description
The dumbbell standing alternate Arnold press is the Arnold press performed standing one arm at a time. The standing position adds full body engagement while the alternating pattern adds anti-lateral-flexion core demand. The wrist rotation through the press hits all three deltoid heads.
Muscle Group
Equipment Required
Dumbbell Standing Alternate Arnold Press Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Start with palms facing your face (supinated grip), elbows tucked in front.
- Brace your core hard.
- Press the right dumbbell up while rotating your wrist outward to a pronated grip at lockout.
- Lock out the right arm overhead while keeping the left dumbbell stationary at the shoulder.
- Reverse the motion, rotating back to the supinated grip at the shoulder.
- Repeat with the left arm. Alternate sides each rep.
- Maintain a strong upright trunk throughout.
Dumbbell Standing Alternate Arnold Press Form & Visual
Dumbbell Standing Alternate Arnold Press Benefits
- Hits all three deltoid heads
- Adds anti-lateral-flexion core challenge
- Standing position adds full body engagement
- Single-arm version builds stability
- Corrects left-right imbalances
- Strong shoulder development variation
Dumbbell Standing Alternate Arnold Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core stabilizers
Dumbbell Standing Alternate Arnold Press Variations & Alternatives
- Dumbbell Arnold Press
- Standing Dumbbell Press
- Dumbbell Alternate Shoulder Press
- Single Arm Press
