Arnold Press
A seated dumbbell press that starts with palms facing you and rotates to palms forward as you press. Adds a rotational component and longer range for the front and side delts.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit upright holding dumbbells in front of your shoulders, palms facing you, elbows in front of the body.
Begin pressing upward while opening the elbows out to the sides.
Rotate the palms so they face forward as the dumbbells pass head height.
Finish with the arms straight overhead.
Reverse the rotation as you lower back to the start.
Breathing: Exhale as you press and rotate, inhale on the way down.
Coaching tips
Rotate and press in one smooth motion
Control the return
Stay tall
Common mistakes
Rotating fully before pressing instead of blending the two
Using too much weight and losing control
Arching the back
Safety notes
Use a moderate weight; the rotation can stress the shoulder if rushed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.