Arnold Press

At a glance

Equipment

Pair of dumbbells + bench

Suggested reps

3–4 sets of 8–12 reps

How to perform it

1. 1

   Sit tall on an upright bench with a dumbbell in each hand at shoulder height, palms facing you and elbows in front of your body, like the top of a curl.

2. 2

   Press the dumbbells up and out, rotating your palms away from you as the elbows sweep from the front around to the sides.

3. 3

   Finish locked out overhead with the palms facing forward, then reverse the press and the rotation back down to the start.