A seated rotational overhead press that moves dumbbells from chest level to overhead while turning the palms; primarily works the shoulder muscles.
How to do the Arnold Press (Dumbbell)#
- Sit tall on a bench with a dumbbell in each hand, elbows bent and weights held at chest height, palms facing you.
- Press the dumbbells upward while rotating your hands so the palms face forward as your arms extend overhead.
- Pause briefly with your arms extended (avoid hyperextending the elbows), then reverse the motion and rotate the palms back as you lower the weights to chest level.
- Keep a neutral spine and brace your core; let the elbows track under the wrists throughout the movement.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps
Common mistakes#
- Using trunk momentum or driving with the hips to lift the weights.
- Overarching the lower back at the top of the press.
- Flaring the elbows excessively out to the sides.
- Not completing the palm rotation during the press.
