Arnold Press

Press with rotation: start with your palms facing you and turn as you press up. The extra range at the bottom lengthens time under tension for the front and side delts.

• Compound
• Dumbbell
• Intermediate

How to do it

• Start with the dumbbells in front of your face, palms towards you
• Rotate your wrists as you press until you finish palms forward
• A smooth movement, with no pause in the rotation
• Lower by reversing the rotation under control

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Rotate and press for 1–2 s, lower rotating for 2 s under control

Common mistakes

• Going too fast and losing control of the rotation
• Arching your back
• Loading so much that the rotation disappears

Muscles worked

Primary

• Shoulders

Secondary

• Side delt
• Triceps

Alternatives

• Dumbbell Shoulder Press
• Standing Overhead Press