Arnold press

Main muscle🎯 Delts
Equipment🧰 Dumbbell
Area🦾 Shoulders
step by step5

How to do it step by step

  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Similar exercises

Dumbbell one arm rowBarbell upright rowDumbbell shoulder pressBarbell military pressBarbell overhead pressDumbbell lateral raise

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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