Arnold Press
A dumbbell overhead press that turns the palms forward as the arms rise.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Vertical push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright on a stable bench.
- Hold two dumbbells in front of the shoulders with the palms facing you and the elbows bent.
Do the rep
- Open the elbows and turn the palms forward as you press overhead.
- Straighten both elbows without leaning back.
- Lower under control and reverse the turn until the palms face you at shoulder height.
What counts as a rep
A rep counts when both elbows straighten overhead with palms forward and both dumbbells return in front of the shoulders with palms facing you.
A rep counts when both elbows straighten overhead with palms forward and both dumbbells return in front of the shoulders with palms facing you.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Turn smoothly as you press.
- Keep the ribs down.
- Use a comfortable shoulder range.
Common mistakes
Forcing the turn
What you seeThe wrists twist sharply or the shoulders pinch during the turn.
FixUse less load and turn only through a pain-free range.
A smooth turn keeps the load controlled through the shoulder movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the shoulder pinches or the overhead position becomes unstable.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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