This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.
The dumbbell Arnold press targets and isolates both the front and side heads of the deltoid muscles. Lowering the dumbbells gradually down in front allows terrific range of motion. Perform these exercises with a safe, controllable weight to protect your shoulders, and only do them if your shoulders are injury- and pain-free.
Stand with your back straight and feet about hip-width apart. Your chest should remain relaxed, and your core should remain tight to keep the focus on your shoulder muscles. Hold the dumbbells in each hand with your palms facing inward at chest level. Do not arch your back (see Photo 1).
- From the starting position, press the dumbbells straight up and out as you turn the dumbbells so your palms face away from your body when your arms are fully extended. The dumbbells should be shoulder-width apart at top of movement and your deltoids fully flexed at the top of the movement (see Photos 2 to 4).
- Without losing momentum, slowly return the dumbbells to the starting position (see Photo 5 and 6).