arnold-presses
Sit or stand with a dumbbell in each hand, palms facing you, elbows bent, and dumbbells at shoulder height. As you begin to press the dumbbells overhead, simultaneously rotate your wrists so your palms face forward at the top of the movement.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Moderate
Primary muscles
- anterior deltoid
- lateral deltoid
Secondary muscles
- triceps brachii
- trapezius (upper)
- serratus anterior
- rectus abdominis
- obliques
Target muscles
- shoulder
- arms
How to perform
- 1
Sit or stand with a dumbbell in each hand, palms facing you, elbows bent, and dumbbells at shoulder height.
- 2
As you begin to press the dumbbells overhead, simultaneously rotate your wrists so your palms face forward at the top of the movement.
- 3
Fully extend your arms overhead without locking your elbows, keeping your core engaged.
- 4
Slowly reverse the motion, rotating your palms back towards you as you lower the dumbbells to the starting position.
- 5
Maintain control throughout the entire movement, avoiding momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
