HyperBody
Exercise library · Shoulders

Arnold Press.

A compound shoulder exercise that targets all three heads of the deltoid by combining a press with a rotational movement.

IntermediateDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Front delts · Side delts
Secondary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Sit on a bench with back support, holding dumbbells with palms facing you.

  2. Step 02

    Bring the dumbbells to shoulder height, elbows tucked in.

  3. Step 03

    As you press the dumbbells overhead, rotate your wrists so palms face forward.

  4. Step 04

    Fully extend your arms at the top, squeezing your shoulders.

  5. Step 05

    Reverse the motion, rotating palms back towards you as you lower.

  6. Step 06

    Return to the starting position with palms facing your body.

What separates good from great

Pro cues.

  • Use a controlled tempo, especially during the rotation.

  • Avoid using excessive weight to maintain proper form.

  • Keep your back pressed against the bench for stability.