intermediate · shoulders
Arnold Press
Rotating dumbbell press that hits front and side delts through a long range.
Quick answer
Start with palms facing you at shoulder height, press up while rotating palms forward, then reverse on the way down.
Arnold presses are a useful variation when straight presses feel stale—not a mandatory lift. If the rotation bothers your shoulders, skip it and stick to neutral presses.
Form cues
- Smooth rotation—no sudden twists under load
- Full lockout overhead
- Controlled descent with the reverse rotation
Common mistakes
- Rushing the rotation
- Excessive arch
- Using loads you can't control at the bottom
Programming notes
3 × 8–12 as a secondary press.
dumbbells