Arnold Press
Equipment Needed
About This Exercise
A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises.
How to Perform
- 1
Setup
Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height with palms facing you, as if at the top of a bicep curl.
- 2
Press and Rotate
Press the dumbbells upward while simultaneously rotating your palms outward. By the time your arms are fully extended overhead, your palms should face forward.
- 3
Top Position
Fully extend your arms overhead without locking out your elbows. Pause briefly at the top.
- 4
Lower and Rotate Back
Reverse the movement by lowering the dumbbells while rotating your palms back toward you. Return to the starting position with palms facing you at shoulder height.
Form Tips
- •Keep your core braced throughout the movement
- •Perform the rotation smoothly as you press, not before or after
- •Avoid arching your lower back at the top of the press
- •Control the weight on the way down
Common Mistakes to Avoid
- •Rotating the wrists too early or too late in the movement
- •Using momentum to press the weight up
- •Arching the back excessively
- •Not completing the full rotation
Primary Muscles
Secondary Muscles
Related Exercises
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