Alternating Standing Arnold Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Standing Arnold Press is a shoulder exercise that targets the deltoids while also engaging the triceps. Performed with dumbbells, this exercise begins with the dumbbells held at shoulder height, palms facing towards the body. As you press one dumbbell overhead, you rotate your wrist so the palm faces forward at the top of the movement, then return to the starting position and alternate sides. This dynamic press combines the benefits of shoulder rotation with overhead pressing, helping to build shoulder strength and stability while also working the triceps as secondary muscles. It can be done standing, which adds an element of core engagement to maintain balance and posture.
How to Perform
Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart, ensuring a stable base.
Bring the dumbbells up to shoulder height with your palms facing inward toward your body. This is your starting position.
Slowly press one dumbbell upwards by straightening your arm and activating your shoulder muscles. As you press, rotate the dumbbell so that your palm faces forward at the top of the movement.
Fully extend your arm overhead, ensuring your elbow is locked out, and then begin to lower the dumbbell back down with control, rotating your wrist until your palm faces inward again.
Immediately switch to the other arm, repeating the same movement. This completes one rep.
Continue alternating sides for the desired number of repetitions, maintaining a steady pace and focusing on controlled movements for optimal shoulder engagement and form.
Tips
Ensure you are using a complete range of motion with each press, keeping full control of the dumbbell throughout the exercise.
As you press the dumbbell overhead, exhale and focus on bringing your bicep close to your ear at the top of the movement.
If you feel any discomfort or tension in your neck or traps, it may indicate a limitation in thoracic spine extension or shoulder flexion that should be addressed.
If you have any issues with your lower back, consider trying the seated Arnold press as a safer alternative for better support.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the dumbbell up to complete the movement. Focus on controlled, deliberate motion to prevent using momentum, which can lead to unnecessary strain on your joints and muscles.
Don’t Arch Your Back: Keep your core engaged and avoid arching your lower back to press the dumbbell overhead. Overextending your back can cause injury and shift the focus away from the shoulders.
Avoid Shortening the Range of Motion: Ensure you press the dumbbell all the way to full extension at the top and lower it back to shoulder height. A shortened range of motion reduces the effectiveness of the exercise and doesn't fully activate the target muscles.
Don’t Overextend Your Elbows: When reaching the top of the press, don’t lock your elbows too forcefully. Overextending can stress the elbow joint and reduce shoulder muscle activation.
Don’t Rush: Perform the movement at a steady pace rather than speeding through it. Rushed reps can lead to poor form, reducing the muscle engagement and potentially causing injury.
Don’t Let Your Shoulders Shrug: Keep your shoulders down and relaxed as you press the dumbbells. Shrugging your shoulders can put unnecessary strain on the traps and neck, moving the focus away from the deltoids.
Avoid Excessive Wrist Rotation: While you should rotate your wrist as you press the dumbbell, avoid over-rotating, which can cause discomfort or strain in the wrists and forearms.
Don’t Let the Dumbbells Drift Forward or Backward: Maintain a stable and neutral posture, ensuring the dumbbells stay in line with your body and don't move too far forward or backward, which can alter the focus from your shoulders.
Don’t Hold Your Breath: Breathe steadily throughout the exercise. Holding your breath can increase intra-abdominal pressure, leading to tension in the body and affecting overall performance. Exhale as you press and inhale as you lower the dumbbell.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
