Exercise name: Arnold Press

Exercise description:

• • Starting Position: Sit on a bench with back support or stand with your feet shoulder-width apart. Hold the dumbbells in front of your chest at chin or shoulder level, with your elbows bent and your palms facing you.

  • The Press and Rotate: Push the weights upward while smoothly rotating your wrists outward.

  • Top Position: As the dumbbells reach overhead, your arms should be fully extended (or with a tiny bend to keep tension) and your palms should face forward.

  • The Lowering Phase: Slowly reverse the movement. Lower the dumbbells back down while rotating your wrists inward until your palms face your body again at the starting position.

Technique that must be performed to count: Lift the weight do not allow the torso to tilt or bend laterally toward the weight. Hips and shoulders must rise and fall at the same time.

# of repetitions before shooting: Weight must properly rotate during the movement. Weights must start at shoulder lever and end with locked out arms overhead.

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Dumbbells.