The shoulder press is one of the most essential shoulder exercises in which you press the weight upwards along the vertical axis. The entire shoulder is trained, with the focus on the front and middle part of the shoulder. In the Arnold Press, you rotate your palms 180° inwards as you press the dumbbells up.
Exercise
Arnold Press
Sitting
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel, Verstellbare Bank
Tutorial
1
Take a dumbbell in each hand and sit on an almost fully raised bench (approx. 80°).
2
Bring the dumbbells to the starting position by positioning your forearms so that they are perpendicular to the floor. Your wrists are above your elbows and your palms are facing your shoulders. Keep your shoulder blades fixed and bend your elbows slightly inwards.
3
Powerfully push the weight straight up and turn your palms 180° inwards. Your arms are almost fully extended above your head and your palms are facing forward. Hold the position briefly and exhale.
4
Bring the weight down slowly and in a controlled manner and turn your palms 180° outwards until you are back in the starting position. Your hands should be close to your shoulders and your palms should be facing your shoulders again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Fix your shoulders by pushing them back and then down. Use the full range of motion by going all the way down until your hand is close to your shoulder. Bring your elbows in slightly to create a more ergonomic position for your shoulders. Make sure your forearm is perpendicular to the floor and your wrist is above your elbow. Keep your wrist straight so that it is in line with your forearm.
.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Adjustable bench
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