Arnold press
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Muscles worked
- High load
- Delts · Front
- Medium load
- Delts · Side
- Low load
- Triceps
How to do it
Start with the dumbbells in front of the shoulders, palms facing you. Rotate the palms outward smoothly as you press overhead, and reverse the rotation on the way down. Use a lighter weight than a standard press, and keep the rotation continuous and controlled — snapping the shoulders into external rotation under heavy load is asking for trouble.
Form cues
- Rotate smoothly through the press
- Lighter than a standard press
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.