Shoulders
Alternating Arnold Press
The Arnold Press done one arm at a time. Your shoulders get the same turn and press, and your core has to stop you leaning while each side works.
- Works
- Front shoulders, side shoulders, triceps, core
- Equipment
- A pair of dumbbells and a bench, box or chair
- Load
- Medium
How to do it
- 1Sit tall on a bench or box with your feet flat. Hold the dumbbells in front of your shoulders, palms facing you, elbows in front of your body.
- 2Press one dumbbell up, turning your palm to face forward as it rises, until your arm is straight overhead.
- 3Lower it the same way, turning your palm back to face you as it returns to your shoulder.
- 4Press with the other arm. Keep alternating, one side at a time.
Cues
- The waiting dumbbell stays parked in front of your shoulder.
- Stay square: no leaning away from the arm that's pressing.
- Squeeze your glutes and keep your ribs down.
Common mistakes
- Leaning to one side. Brace your core and squeeze your glutes. If you still lean, go lighter.
- Letting the waiting arm drift. Keep that dumbbell still in front of your shoulder, palm facing you, so it's ready for its turn.
- Rushing the switch. Bring each rep all the way down before the other arm starts. Smooth beats fast.
Easier
Tiff's version is kneeling, with her glutes squeezed so she can't lean. Going lighter helps too.
Harder
Take 3 seconds to lower each rep, turning your palm the whole way down.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
Should I alternate arms on the Arnold press?
You can do either. Alternating lets you focus on one shoulder at a time and makes your core work to keep you from leaning. Pressing both together gets more reps done in the same time.
