Exercise library
Arnold Press
The Arnold press is a dumbbell shoulder press with a rotation that works all three heads of the deltoid through a long range of motion.
DumbbellShouldersIntermediate
- Equipment
- Dumbbell
- Focus
- Shoulders
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- ShouldersTricepsTraps
How to do it
- 1Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing you.
- 2Keep your core tight and your back against the pad.
- 3Press the dumbbells up while rotating your palms to face forward.
- 4Finish with the weights overhead and your arms nearly straight.
- 5Reverse the path back to the start, rotating your palms toward you, and repeat.
Tips & tricks
- Move smoothly so the rotation and the press flow into one motion.
- Keep your ribs down and avoid arching your lower back to push the weight up.
- Start lighter than a standard press until the rotation feels natural.
Common mistakes
- Using heavy weights that force you to lean back and turn it into an incline press.
- Rushing the rotation and banging the dumbbells together at the top.
- Letting your elbows drift too far behind your body.
