Arnold Press.

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.

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.

Questions, answered.

What is the Arnold Press?

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

What muscles does the Arnold Press work?

The Arnold Press primarily works your front delts and side delts. It also recruits your triceps as secondary movers.

What equipment do I need for the Arnold Press?

You need dumbbells to perform the Arnold Press.

How many sets and reps should I do for the Arnold Press?

A typical prescription for the Arnold Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Arnold Press good for beginners?

The Arnold Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.