Arnold Press (Dumbbell)

主要肌肉: 肩部
辅助肌肉: 肱三头肌
器械: 哑铃

概述

A dumbbell shoulder press that rotates your palms from facing you to facing forward. It trains the front and side shoulders through a long range.

动作要领

Sit on a bench with back support, holding dumbbells in front of your shoulders, palms facing you.
Brace your core and keep your back against the pad.
Press the dumbbells up while rotating your palms to face forward.
Finish with your arms straight overhead.
Reverse the movement, turning your palms back toward you as you lower.

要点提示

Keep the rotation smooth and controlled.
Use lighter weights than for your regular dumbbell press.

常见错误

Rushing the rotation and losing control.
Arching your lower back off the pad.
Stopping short of full extension overhead.

相似动作

全部肩部动作

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