How to perform an Arnold press:

Starting position: Stand with feet shoulder-width apart, dumbbells in front of you, palms facing each other (like a bicep curl).

Press up: Keeping your elbows close to your sides, press the dumbbells overhead while rotating your wrists so that your palms face forward at the top of the movement.

Lower down: Slowly lower the dumbbells back to the starting position, rotating your wrists back so that your palms face each other again. 

Benefits of the Arnold press:

• Targets all three deltoid heads:

  The wrist rotation engages all three heads of the shoulder muscles, leading to more comprehensive development. 

• Builds shoulder strength and size:

  The Arnold press is a powerful exercise for building strength and size in the shoulders. 

• Improves shoulder mobility:

  The range of motion in the Arnold press can help improve shoulder flexibility. 

• Works other muscles:

  The Arnold press also engages the triceps, trapezius, and core muscles. 

Tips for proper form:

• Keep your elbows close to your sides: This helps to focus the movement on the shoulders and avoid any strain on the elbows. 

• Control the movement: Avoid jerky or explosive movements. Focus on controlled and deliberate lifting and lowering. 

• Engage your core: Keeping your core engaged helps to stabilize your body and prevent injury.