Toolbox Aid

May 6th, 2023 11:46 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell Arnold press is a compound exercise that targets the shoulders and upper arms. It is performed by pressing the dumbbells from a starting position in front of the body to an overhead position while rotating the palms from a neutral grip to a supinated grip.

Stretch to do prior to exercise:

• Shoulder stretches: Shoulder cross-body stretch, overhead triceps stretch, doorway stretch.

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as walking or cycling.
• Warm-up sets with lighter weights before starting the actual exercise.

How to select the proper weight: Choose a weight that allows you to complete 8-12 reps with proper form.

Proper form:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing towards the body.
2. Slowly press the weights overhead while simultaneously rotating the palms to face away from the body until the arms are fully extended.
3. Pause briefly at the top of the movement.
4. Lower the weights back to the starting position while rotating the palms to face towards the body.
5. Repeat for the desired number of repetitions.

How to reduce the difficulty: To reduce the difficulty, perform the exercise seated on a bench or use lighter weights.

How to increase difficulty: To increase the difficulty, use heavier weights or perform the exercise standing on one leg to engage the core muscles.

Number of reps:

• Beginner: 8-12 reps
• Intermediate: 10-15 reps
• Advanced: 12-20 reps

Estimated time for exercise: The dumbbell Arnold press can be completed in 10-15 minutes depending on the number of sets and reps performed.

The dumbbell Arnold press is a moderate intensity exercise, and heart rate will vary depending on individual factors such as fitness level and weight lifted.