Arnold Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius
• Triceps

Holds

• Infraspinatus
• Erector Spinae
• Rectus Abdominis

Equipment

• Dumbbells
• Adjustable Bench or Flat Bench

Technique

1. Sit on an upright bench with back support (or on the end of a flat bench), the dumbbells in front of your shoulders, palms facing you and elbows in front.
2. Start pressing up while rotating your palms outward.
3. Finish with the arms straight overhead and palms facing forward.
4. Reverse the movement on the way down, ending with palms facing you again.

Cues

• Make the rotation smooth and continuous with the press.
• Open the elbows out to the sides as the palms turn.

Common mistakes

• Rotating first and pressing after, in two separate steps.
• Arching the back off the pad.
• Using a weight that is too heavy for the rotation.

Alternatives

• Dumbbell Overhead Press
• Overhead Press