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Arnold Press (Dumbbell)

Primary muscle
Shoulders
Secondary muscles
Triceps
Equipment
Dumbbell

Overview

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.

How to do it

  1. Sit on a bench with back support, holding dumbbells in front of your shoulders, palms facing you.

  2. Brace your core and keep your back against the pad.

  3. Press the dumbbells up while rotating your palms to face forward.

  4. Finish with your arms straight overhead.

  5. Reverse the movement, turning your palms back toward you as you lower.

Tips

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

Common mistakes

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

Similar exercises

All Shoulders exercises

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