SHOULDERS · COMPOUND
Arnold Press
A dumbbell shoulder press that rotates the hands during the movement.
Primary musclesShoulders
Secondary musclesTriceps, Upper chest
EquipmentDumbbells, Bench
DifficultyIntermediate · Vertical Push
How to perform
- Start with dumbbells near the shoulders and palms facing you.
- Rotate the hands outward as you press overhead.
- Reverse the motion under control to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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