Arnold Press

Setup

1. 01Sit on an upright bench holding two dumbbells.
2. 02Curl the dumbbells to shoulder height, palms facing you.
3. 03Keep elbows in front of the torso, feet planted.
4. 04Brace the trunk and set the ribs down.

Execution

1. 01Press the dumbbells upward while rotating the palms forward.
2. 02Finish overhead with arms extended and palms facing away.
3. 03Reverse the rotation as you lower under control.
4. 04Return to the start with palms facing you.

Checkpoints

• -Rotation happens gradually through the press, not at the top.
• -Forearms stay vertical under the dumbbells throughout.
• -Lower back keeps contact with the bench pad.
• -Dumbbells finish stacked over the shoulders, biceps near ears.

Common mistakes

• -Flaring the elbows early and turning it into a normal press.
• -Arching the lower back to press heavier loads.
• -Cutting the bottom range where the rotation loads the front delt.
• -Rushing the descent instead of reversing the twist under control.