Arnold Press
A seated dumbbell press that starts with the palms facing you and rotates them forward as the weight goes overhead.
- Works
- Shoulders
- Also works
- Triceps, Trapezius, Core
- Equipment
- Dumbbell
How to
- 1Set an adjustable bench upright and sit with your back flat against the pad.
- 2Bring two dumbbells to shoulder height with your palms turned toward your face and your elbows in front of you.
- 3Brace your core and keep your ribs down before the first rep.
- 4Press the dumbbells overhead while rotating your forearms so the palms finish facing forward.
- 5Stop just short of locking the elbows and hold the top position briefly.
- 6Reverse the rotation as you lower the dumbbells back to the start.
Common mistakes
- Rushing the rotation, which turns the lift into a swing and takes tension off the deltoid.
- Letting the ribs flare and the lower back arch, which moves load from the shoulders to the spine.
- Locking the elbows hard at the top, which parks the load on the joint instead of the muscle.
- Starting with the palms already facing forward, which removes the rotation the exercise exists for.