Arnold Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Arnold Press Instructions

  1. Be seated in a strong, athletic posture: chest up, core braced, and shoulders pinned back.
  2. Set the bench angle at 90-degrees.
  3. Grab a pair of dumbbells and raise them in front of you with palms facing you. This is the starting position.
  4. Press overhead while simultaneously rotating your palms. At the top position, your hands will be facing forward.
  5. Your delts initiate the movement. 
  6. After a brief pause, lower the weight to the starting position.


  1. Keep your shoulders pinned back and chest up throughout the exercise.
  2. Your triceps are parallel to the floor at the beginning of the movement. They should never be lower than this at any point during the exercise.
  3. Keep your low back pinned to the bench. You do not want to be arching your lumbar excessively. 
Previous article Elevated Cable Row