Arnold Press | Gymacetamol

Muscles Worked

Primary

Shoulders

Quick Cues

1

Start palms facing you

2

Rotate as you press up

3

Full lockout overhead

4

Reverse the rotation down

Equipment Needed

Dumbbells

Sit on a bench with back support, holding dumbbells at shoulder height with palms facing you.
Press the dumbbells up while simultaneously rotating your palms to face forward.
Finish with arms fully extended overhead, palms facing away.
Reverse the motion — lower the dumbbells while rotating your palms back toward you.
Return to the starting position with palms facing your face.
Repeat for the desired number of repetitions.

Common Mistakes

Not rotating the dumbbells smoothly

Arching the lower back

Pressing too far in front of the body

Pro Tips

Alternate the curling and pressing grip to hit all three delt heads

Start with palms facing you at the bottom and rotate to palms forward at the top

Press in a smooth arc rather than straight up

Your Progress

Variations

Seated Dumbbell Press

Overhead Dumbbell Press

Machine Shoulder Press