← EXERCISE LIBRARYStrength
Arnold Press
A dumbbell overhead press that rotates the palms from facing in to facing out through the rep, sweeping the front and side delts together. A shoulder-builder with a longer range.
- 01Sit upright holding the dumbbells in front of the shoulders, palms facing you.
- 02Brace the trunk and begin to press up.
- 03Rotate the palms outward as the bells rise.
- 04Finish overhead with the palms facing forward and arms straight.
- 05Reverse the path on the way down, rotating the palms back in.
- 01Rotate smoothly as you press, not before.
- 02Keep the ribs down and core braced.
- 03Finish palms forward, bells over the shoulders.
- 01Rushing the rotation so it disconnects from the press — blend the two.
- 02Flaring into the shoulders at the bottom — keep the movement controlled.
- 03Overarching the lower back — brace and keep the ribs knit down.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.