Arnold Press (Dumbbell)
Execution Guide
- Sit or stand with dumbbells held in front of you at shoulder height, palms facing you.
- As you press the dumbbells up, simultaneously rotate your palms to face forward.
- Continue pressing until your arms are fully extended overhead.
- Reverse the motion — lower the dumbbells while rotating your palms back to face you.
- Return to the starting position with palms facing you at shoulder height.
Range of Motion
Palms facing you at shoulder height to palms forward at full lockout overhead.
Common Mistakes to Avoid
- ×Not rotating the wrists fully through the movement
- ×Arching the lower back excessively
- ×Rushing the rotation instead of using a smooth, controlled arc
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Hit all three deltoid heads in a single compound movement
Difficulty
Intermediate
Burn (10m)
40-60
Equipment
Dumbbells
Anatomy
Primary
Anterior DeltoidsMedial Deltoids
Secondary
TricepsRear Deltoids