Arnold Press
At a glance
- Equipment
- Pair of dumbbells + bench
- Suggested reps
- 3–4 sets of 8–12 reps
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Common mistakes
You rush the rotation, spinning the palms early so the movement becomes an ordinary shoulder press with a flourish at the bottom.
You lean back off the bench pad as the dumbbells rise, turning it into an incline press.
You cut the bottom short, never returning the palms fully to face you at the chin where the front delt stretch lives.
What to focus on
Sync the rotation with the press so the palms turn gradually through the whole ascent, not in one snap.
Come all the way down into the curled, palms-in position each rep; the extended range is the reason to choose this over a normal press.
Move deliberately, treating it as a control exercise; heavy sloppy Arnold presses give up everything that makes them useful.
