Arnold press: how to do it, muscles worked and variations

Dumbbell press with a grip rotation.

Main muscles

Deltoid

Secondary muscles

Triceps brachii, Trapezius

Equipment

Dumbbell

Variations

2

Image: start and end of the movement.

Standing Arnold press

Standing Arnold press, which adds trunk control to the dumbbell rotation from in front of the face to overhead.

Form. Standing with the dumbbells in front of your face and palms toward you, press up rotating your palms forward until extended; lower undoing the rotation without arching your back.

Common mistake. Arching the lower back, helping with the legs, rotating late, or lowering the dumbbells below the chin without control.

Deltoid · Dumbbell

Dumbbell Arnold press

Shoulder press with dumbbell rotation.

Form. Rotate with control without losing the elbow line.

Common mistake. Forcing a rotation that bothers the shoulder.

Deltoid · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Dynamic plankRectus abdominis · Obliques · 5 variations

Joint circlesDeltoid · Forearm extensors · 4 variations

Rear deltDeltoid · 4 variations

Front raiseDeltoid · 4 variations

Lateral raisesDeltoid · 4 variations

Medicine ball slamDeltoid · Latissimus dorsi · 4 variations