Arnold Press

Technique

Start with dumbbells at chin level, palms facing you. As you press the weights overhead, rotate your palms outward so they face forward at the top. Reverse the rotation on the way down. This movement engages all three deltoid heads.

Steps

1. Hold the dumbbells at chin level with your palms facing you
2. Brace your torso and keep your wrists stacked over your elbows
3. Press the dumbbells upward while rotating your palms outward
4. Finish overhead with your palms facing forward
5. Lower the dumbbells under control while reversing the rotation

Common mistakes

• Arching the lower back to drive the dumbbells overhead
• Rotating the palms too early instead of blending the rotation with the press
• Letting the elbows flare excessively or drift far behind the torso
• Lowering the dumbbells too quickly

Variations

• Seated Arnold press
• Standing Arnold press
• Single-arm Arnold press
• Alternating Arnold press

FAQ