Arnold Press

Type: Compound Muscle: Shoulders Equipment: Dumbbell

A dumbbell shoulder press that works the shoulders and triceps through a rotating motion.

This exercise targets:

Shoulders

Front Delts

Side Delts

Rear Delts

Rotator Cuff

–

Triceps

Ratios are approximate and can vary depending on form and technique.

Sit or stand tall, core braced, feet planted, dumbbells at shoulder height
Start palms facing you, elbows in front of ribs (like the top of a curl)
Press upward while rotating palms to face forward by halfway up
Finish with arms straight overhead, biceps near ears, shoulders down
Lower slowly, rotating palms back toward you as elbows come forward
Keep ribs down and back neutral; don’t arch or lean
Exhale as you press, inhale as you lower; use controlled reps with light-moderate weight