Arnold Press

How to do it

1. Sit on an upright bench holding two dumbbells in front of you at chin height, palms facing you.
2. As you press up, rotate your palms to face forward.
3. Finish with arms straight overhead, palms forward.
4. Reverse the rotation exactly on the way down.
5. 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.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Triceps 10 points lower, Obliques 10 points lower. It needs Dumbbells + Bench where the other uses Barbell. Compared with the Front Raises, it loads Side delts 50 points higher, Triceps 40 points higher, Front delts 5 points higher. It needs Dumbbells + Bench where the other uses Dumbbells.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Front Raises 85% Dumbbells
• Incline Dumbbell Press 50% DumbbellsBench
• Incline Barbell Press 50% BarbellBenchIntermediate
• Smith Machine Incline Press 50% Smith machineBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.