Arnold Press
intermediate Compound
Primary Shoulders
Secondary
Triceps Upper chest Traps
Equipment
dumbbells
Table of Contents
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you (as if finishing a curl). As you press the dumbbells overhead, rotate your palms outward so they face forward at the top — the full extension. Reverse the rotation on the way down, returning to the starting position with palms facing you.
Pro Tips
- The rotation recruits all three deltoid heads through a greater arc of movement than a standard press
- Keep the rotation smooth and controlled — the twist is not a snap
- Use slightly less weight than your regular dumbbell overhead press to start
Variations & alternatives
Useful tools
Track Arnold Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
