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Arnold Press

Arnold Press

ShouldersDumbbells + benchIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
Front deltsSide deltsTricepsTraps

Primary muscle

Front/side delts + triceps

Secondary

Upper traps

How to do it

Seated, dumbbells in front of the chin, palms facing you. Rotate the palms outward as you press overhead, reverse the same path down.

Common mistake

Arching the back; rushing the rotation; hard lockout at the top.

Alternative

Dumbbell shoulder press · shoulder press machine
Dumbbell Shoulder PressShoulder Press

Your results

No logs yet. Suggested start: bodyweight, increment 1 kg/hand.

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