Arnold Press

Arnold Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Lateral deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Resistance exercise – vertical shoulder press

Exercise technique

Sit
Sit upright on a bench with back support and plant your feet on the floor.
Front starting position
Hold the dumbbells in front of your upper chest and chin with your palms facing you.
Elbow alignment
Position your bent elbows in front of your torso at a width comfortable for your shoulders.
Rotate and press
As you raise the dumbbells, open your elbows outward and gradually turn your palms forward.
Top position
Exhale as you extend your arms overhead, balancing the weights with both palms facing forward.
Reverse the rotation
As you lower the weights, bring your elbows forward and turn your palms back toward your face.
Return to the start
Stop the dumbbells in front of your chin under control, then repeat while keeping your lower back supported.

Key technique points

Combine the rotation and press in one smooth movement.
Do not force your palms to rotate beyond a comfortable range.
Leave room for your elbows in the front starting position.
Do not lean back through your lower back.
Rotate both hands at the same speed.
Do not let the dumbbells hit your face.

Common mistakes

Rotating only at the wrists

Do not change the dumbbells' direction by twisting only your wrists; coordinate palm rotation with the opening of your shoulders and elbows.

Abrupt rotation

Do not suddenly turn your palms while the weights are overhead; spread the rotation across the ascent and descent.

Squeezing the elbows together

Do not force your elbows to touch in front of you; bring them in only as far as your shoulders comfortably allow.

Pressing through the lower back

Do not lift your chest toward the ceiling to reach the top; maintain abdominal tension and contact with the back support.

Uneven rotation

Do not open one arm early while leaving the other in front of your chin; keep both palms at the same stage of rotation.

Closing too quickly

Do not drop the dumbbells toward your face on the descent; control their speed as you bring your elbows forward.

Frequently asked questions

Arnold Press: why is “Rotating only at the wrists” a mistake?

Do not change the dumbbells' direction by twisting only your wrists; coordinate palm rotation with the opening of your shoulders and elbows.

Arnold Press: why is “Abrupt rotation” a mistake?

Do not suddenly turn your palms while the weights are overhead; spread the rotation across the ascent and descent.

Arnold Press: why is “Squeezing the elbows together” a mistake?

Do not force your elbows to touch in front of you; bring them in only as far as your shoulders comfortably allow.

Arnold Press: why is “Pressing through the lower back” a mistake?

Do not lift your chest toward the ceiling to reach the top; maintain abdominal tension and contact with the back support.

Arnold Press: why is “Uneven rotation” a mistake?

Do not open one arm early while leaving the other in front of your chin; keep both palms at the same stage of rotation.

Arnold Press: why is “Closing too quickly” a mistake?

Do not drop the dumbbells toward your face on the descent; control their speed as you bring your elbows forward.

What should I focus on when doing Arnold Press?

Combine the rotation and press in one smooth movement. Do not force your palms to rotate beyond a comfortable range. Leave room for your elbows in the front starting position. Do not lean back through your lower back. Rotate both hands at the same speed. Do not let the dumbbells hit your face.

Related exercises

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.