Arnold Press
Shouders • Gym • Intermediate
- Muscle Group: Shoulders
- Training Type: Compund
- Equipment: Dumbbells
- Difficulty: Intermediate
Exercise Overview
The Arnold press is a compound shoulder exercise that targets all three heads of the deltoids through a rotational pressing motion. By rotating the dumbbells as you press overhead, this movement increases range of motion and muscle activation, making it highly effective for building shoulder size and strength.
How To Do It
1. Setup
Sit on a bench with back support and hold a pair of dumbbells at chest height, palms facing your body.
2. Starting Position
Keep your chest up, core engaged, and elbows close to your torso. Dumbbells should be positioned in front of your shoulders.
3. Execution
Rotate the dumbbells outward as you press them overhead until your palms face forward at the top of the movement.
4. Return
Lower the dumbbells back to the starting position while rotating them inward, maintaining control throughout the motion.