Arnold Press

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

Arnold Press Instructions

  • Angle a bench to 90-degrees.
  • Be seated in a strong, athletic posture:
    • Chest up
    • Core braced
    • Shoulders pinned back
    • Feet rooted on the ground
  • Grab a pair of dumbbells and raise them in front of you with your palms facing you. This is the starting position.
    • Triceps are parallel to the floor.
    • Your forearms and wrists remain vertical throughout the movement.
  • Press overhead while simultaneously rotating your wrists.
    • Let your arm naturally rotate as you press.
    • At the top position, your hands will be facing forward.
    • Your delts initiate the movement. 
  • Imagine bringing your armpits forward as you press. 
    • This will create a strong, safe shoulder position.
  • After a brief pause, lower the weight to the starting position.
    • Again, let your arms naturally rotate on the descent. 


  • Keep your shoulders back and chest up throughout the exercise.
  • Your low back should not be arched.
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