Arnold Press
- Pro
- Intermediate
- Gym
- Home
The Arnold press starts with dumbbells at your shoulders, palms facing you, then presses overhead while rotating your palms to face forward. The rotation works the front delts, side delts and triceps through a wider range than a standard press. Intermediate lifters use it in the gym or at home for weight and reps, as a main lift, a finisher or inside a circuit.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Sit or stand with dumbbells at your shoulders, palms facing you.
- Press up while rotating your palms to face forward.
- Finish locked out overhead.
- Reverse the rotation on the way down.
Form cues
- Exhale as you press and rotate upward.
- Keep your ribs down, not flaring with the reach.
- Keep your elbows slightly in front of your torso.
Common mistakes
- Lower back arches to press the weight up. Brace your core and keep your ribs stacked down.
- Rotation stops halfway, palms never face forward. Finish the turn until your palms fully face forward.
- Knees bend to drive the weight with momentum. Press using only your shoulders and arms.
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