Arnold Press
Overview
How to do it
- 1
Starting Position
Sit on a bench with back support, or stand upright. Hold dumbbells at shoulder height with your palms facing your body.
- 2
Press and Rotate
Drive the dumbbells overhead, and turn your wrists outward so your palms face forward at the top of the movement.
- 3
Lower and Reset
Bring the dumbbells back to the starting position while rotating your wrists inward, so your palms face your chest again.
Form tips & common mistakes
Do not arch your back or round your shoulders. Keep your core engaged and your back straight.
Use a slow, controlled tempo, and avoid jerky motions.
Heavy dumbbells can hurt form and raise the risk of shoulder strain. Begin with a lighter weight, then increase it gradually as your strength improves.
Muscles worked
Deltoid Anterior (Lateral and Posterior)، The triceps are the secondary muscles worked during the Arnold Press، as they help extend the arm during the upward phase of the movement، The upper back muscles، including the rhomboids and traps، also assist in stabilizing the shoulders and maintaining proper form during the exercise
Supraspinatus، Trapezius، Triceps Brachii، Serratus Anterior
Triceps، Long Head
Levator Scapulae
