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Exercise guide
Arnold Press
An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · serratus anterior · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a pair of dumbbells at shoulder height with palms facing you.
- Press the dumbbells overhead while rotating your palms to face forward.
- Fully extend your arms at the top without locking the elbows.
- Reverse the motion and rotate back to the start.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Time the palm rotation evenly throughout the press, not all at once.
- Avoid arching your lower back as the weight goes overhead.
- Use a lighter load than a standard press to control the rotation.