Arnold Press tutorial
The Arnold press is a dumbbell shoulder press that rotates the wrists from palms facing you to palms facing forward. This rotation works the delts, especially the front and side heads, through a longer range and suits intermediate trainees at home or in the gym.
How to perform
- Sit on an upright bench or stand tall.
- Hold the dumbbells at chin height in front of your face, palms facing you, elbows bent.
- Brace your core and keep your back straight.
- As you move your elbows out to the sides, rotate your wrists so your palms face forward.
- Press the dumbbells overhead until your arms are straight.
- Reverse the rotation to return the dumbbells to the start in front of your face.
Breathing: Exhale as you press up and inhale as you return.
Key tips
- Make the rotation smooth and simultaneous with the press, not separate.
- Use lighter weights than a standard dumbbell press.
- Don't clank the dumbbells together at the top.
Common mistakes
- Rotating only after the press is finished.
- Arching the back to help the press.
- Lowering the dumbbells quickly without control.
Safety: People with shoulder impingement should skip the rotation and do a neutral-grip dumbbell press.
ShouldersPrimary muscle
DumbbellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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