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Dumbbell Half Arnold Press
A dumbbell shoulder press variation starting with palms facing the body, incorporating partial rotation during the upward press to target front and side deltoids for shoulder strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
6/10Lateral Head
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with back support, holding dumbbells at shoulder height with palms facing your body and elbows tucked.
- Inhale and brace core.
- Press dumbbells upward while rotating palms halfway outward.
- Pause briefly at the top with arms extended.
- Reverse the motion, rotating palms back inward as you lower.
- Exhale upon completing the descent.
Coaching Tips
Form Cues
- Keep elbows forward.
- Rotate smoothly halfway.
- Drive through shoulders.
- Maintain neutral spine.
Breathing
Inhale during the lowering phase; exhale forcefully during the press while maintaining core brace.
Tempo
2-1-1
Range of Motion
Start with elbows at 90 degrees and dumbbells at chest level; press until arms are fully extended overhead without locking elbows.
Safety
Safety Notes
- Avoid if shoulder impingement present.
- Use lighter weights if new to rotation.
- Stop if joint pain occurs.
Spotting
Spot from behind by supporting elbows if needed; assist on descent for heavy sets.
Common Mistakes
- Over-rotating wrists causing strain.
- Arching back for momentum.
- Flaring elbows wide.
- Incomplete rotation at top.
When to Avoid
- Shoulder instability
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic spine mobility
Build Up First
- Master basic overhead press
- Proper dumbbell shoulder press form
Also known as
Half Arnold Dumbbell Press, Partial Rotation Shoulder Press
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