Arnold Press
How to do it
- Sit on an upright bench holding two dumbbells in front of you at chin height, palms facing you.
- As you press up, rotate your palms to face forward.
- Finish with arms straight overhead, palms forward.
- Reverse the rotation exactly on the way down.
- The rotation is the exercise - do it slowly, and go lighter than a normal press.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 90%
- Side delts 50%
- Triceps 40%
Other ways to train this
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Overhead Barbell Press
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Seated Dumbbell Press
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Cable Shoulder Press
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Machine Shoulder Press
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Landmine Press
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Pike Push-Ups
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Kettlebell Overhead Press
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Band Overhead Press
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Standing Dumbbell Press
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Seated Barbell Press
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Handstand Push-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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