Arnold Press
Arnold Press is a compound vertical push exercise for the shoulders. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Arnold Dumbbell Press · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Clear a safe path for picking up and setting down the dumbbells.
- 2Use a controlled kick-up or a spotter for heavy pressing variations.
- 3Set the seat close to upright and position the handles or weights just outside shoulder width.
- 4Keep the ribs stacked over the pelvis and begin with the forearms close to vertical.
How to perform it
- 1Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- 2Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 3Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- 4After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- 5Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stack wrists over elbows
- •Keep ribs down
- •Reach up without shrugging aggressively
Common mistakes
- •Turning the press into an incline press
- •Flaring the elbows excessively
- •Crashing into the bottom position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Machine
Plate-loaded
Smith machine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.