Position yourself for this exercise by sitting down on an exercise bench that has a back support. Hold two dumbbells in front of you (at approximately chest level) with your palms facing your body and your elbows bent. The starting position of the Arnold Press is actually quite similar to the top contracted position of the seated bicep curl. To perform the exercise, raise the dumbbells upward while you simultaneously rotate your palms until they are facing forward. Lift the dumbbells until your arms are locked and the dumbbells are directly over your head. After pausing briefly at the top, slowly lower the dumbbells and rotate your palms via the same path you followed during the concentric portion of the exercise. Repeat for the prescribed number of repetitions.
