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Arnold press

Dumbbells Seatedintermediatecompound exercisepush
Shoulders Triceps

Primary muscles: Shoulders. Assisting muscles: Triceps.

Arnold press — 1
start position and end of the movement
Arnold press — 2

How to do it

  1. Sit on a bench with a backrest, with a dumbbell in each hand at upper-chest level, palms facing you, elbows bent — this is the starting position.
  2. Exhale and press the dumbbells up, rotating your wrists until your palms face forward.
  3. Keep pressing until your arms are fully extended overhead.
  4. Hold for a second at the top.
  5. Inhale and lower the dumbbells to the starting position, rotating your wrists back.
  6. Repeat the movement.
Key to the execution: The wrist rotation should be slow and continuous throughout the movement.

Common mistakes

  • Rushing the wrist rotation and losing control of the dumbbells.
  • Arching your back to help the press.
  • Not fully extending your arms at the top.

Alternatives: exercises for the same muscles

Overhead press
Overhead press
Barbell · Standing
Machine shoulder press
Machine shoulder press
Lever machine · Seated
Reverse pec deck
Reverse pec deck
Lever machine · Rear
Face pull
Face pull
Cable · Rear
Arm circles
Arm circles
Bodyweight · Warm-up
Smith machine shoulder press
Smith machine shoulder press
Smith machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.