Arnold Press

A shoulder press with a twist—literally!

Combines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.

How to do:

1. Sit on a bench with a backrest and hold a dumbbell in each hand. 2. Start with your palms facing your body and dumbbells at shoulder height. 3. Press the dumbbells up while rotating your wrists outward. 4. At the top, your palms should face forward. 5. Slowly reverse the motion, bringing the dumbbells back to the starting position. 6. Repeat for 10-12 reps. 7. Perform 3-4 sets.

Tips:

- Keep your core engaged to support your lower back. - Use a controlled motion during both the lift and the return. - Avoid locking your elbows at the top. - Exhale as you press up and inhale as you lower the dumbbells.

Level: Intermediate
Body Part: Shoulders
Muscles: Anterior Deltoid
,
Medial Deltoid
,
Posterior Deltoid
Equipment: Dumbbells
Modality: Compound
Goal: Strength
,
Hypertrophy
Direction: Push

This exercise in Workout Days

Upper/Lower Split Intermediate

Day 3 - Upper Body

Intermediate

12 weeks

Hypertrophy Focus Intermediate

Day 1 - Push (Chest, Shoulders, Triceps)

Intermediate

10 weeks

This page in other languages: