Arnold Press
Hold dumbbells at shoulder height, palms facing you. Press overhead as you rotate palms forward; keep core braced and elbows under wrists. Lower with control, reversing the rotation to build strong shoulders.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit or stand tall with a dumbbell in each hand at chin height, palms facing you and elbows in front of the chest.
- Brace the core and pull the ribs down so the lower back stays neutral.
- Press the dumbbells up while rotating the palms forward, sweeping the elbows out to the sides.
- Finish overhead with the palms facing forward and the elbows near lockout.
- Lower under control while reversing the rotation back to the start.
- Stop with the dumbbells in front of the shoulders, palms facing you again.
Watch for
- Rushing the rotation, which loses tension on the front delts.
- Ribs flaring to turn the press into a backbend.
- Wrists bending back at lockout.
Breathing
Inhale and brace before the press, exhale as the dumbbells pass the head.
Tip
Let the elbows lead the rotation. The press and the rotation should arrive at lockout together.
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