Arnold press

What it is

A seated or standing dumbbell press that begins with the palms facing you and rotates outwards as you press. The rotation adds range at the bottom and recruits the front and side deltoids over a longer path than a standard press.

Muscles worked

Primary: Front deltoids, Side deltoids. Secondary: Triceps, Traps (upper), Rotator cuff.

How to perform it

1. Sit upright with dumbbells at shoulder height, palms facing your body and elbows in front of you.
2. Brace your core and keep your ribs down rather than arching the lower back.
3. Press upward while rotating your palms outward, so they face forward as the dumbbells pass your head.
4. Continue to a soft lockout overhead, then reverse the rotation on the way down to the starting position.

Common form faults

• Rotating too late, so the movement is a press with a twist tacked on. Begin the rotation as the press begins, so the two finish together.
• Arching the lower back to press heavy dumbbells. Reduce the weight, brace the core and keep the ribs down; use a bench with a back support if standing is unstable.
• Going too heavy for the rotation. This is a controlled movement, not a max-effort press. If you cannot rotate smoothly, the weight is wrong.

Programming

A shoulder accessory in moderate to higher reps. It is a useful main shoulder movement for people training at home with dumbbells, and a good second pressing option after a heavy overhead press.