1 / 6Arnold Press
A seated dumbbell press with a twist. Turning your palms as you press works the front, side and back of your shoulders in one move.
ShouldersTriceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Shoulders
- Also works
- Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Sit with the dumbbells in front of your shoulders, palms facing you.
- 2Press up while turning your palms to face forward.
- 3Straighten your arms overhead.
- 4Lower and turn your palms back toward you.
Common mistakes
- Arching the lower back to push heavier weight
- Turning the palms too early, before the press starts
- Dropping the dumbbells fast on the way down
Tips
- Start lighter than your normal shoulder press
- Keep your back against the bench pad
- Breathe out as you press up
Questions
Is the Arnold press better than the normal shoulder press?
Neither is better. The Arnold press adds the turn, so the front of the shoulder works longer; the normal press lets you lift heavier. Many plans use both.
Can I do it standing?
Yes, with lighter dumbbells. Keep your core tight so your back doesn't arch.
More Shoulders exercises
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