Arnold Press

Setup & Positioning

"Sit on a bench with back support or stand with feet hip-width apart for more core activation. Hold a dumbbell in each hand in front of your shoulders with palms facing you and elbows bent—like the top of a bicep curl. Keep your core braced and shoulders relaxed."

Key point: “Start with palms facing you, and rotate them outward as you press up—this is what makes the Arnold press unique.”

Execution

"Begin by rotating your palms away from you as you press the dumbbells upward in a smooth motion. By the time you reach the top, your palms should face forward and arms should be straight but not locked. Reverse the motion as you lower—rotate your palms back toward you while bringing the weights down in front of your shoulders."

Where You Should Feel It

• Front and middle delts throughout the press
• Side delts during the rotation
• Triceps assisting at the top
• Core stabilizing your torso

Where You Shouldn’t Feel It

• Sharp shoulder pain from forcing the rotation
• Lower back strain from overarching
• Wrist discomfort from poor grip alignment

Breathing

"Exhale as you press up and rotate, inhale as you lower and rotate back."

Common Mistakes to Avoid

1. Using momentum – Move in a controlled, smooth arc.
2. Dropping elbows too low – Keep them in front of your body for shoulder safety.
3. Overarching the lower back – Especially when standing; keep your core engaged.
4. Rushing the rotation – The turning motion is part of the exercise’s benefit.