Dumbbell exercise

Arnold Press (Dumbbell) form, muscles worked, and workout tracking

The Arnold Press is a shoulder-focused compound movement that targets all three heads of the deltoids, with particular emphasis on the anterior and medial heads. By incorporating a rotational element, it increases the range of motion compared to a standard overhead press and engages the stabilizing muscles of the shoulder joint.

Arnold Press (Dumbbell) illustration

How to do Arnold Press (Dumbbell)

  1. 1Sit on a bench with back support, holding dumbbells at shoulder height with palms facing your body.
  2. 2Press the dumbbells upward while simultaneously rotating your wrists so your palms face forward at the top of the movement.
  3. 3Extend your arms fully overhead without locking your elbows.
  4. 4Lower the weights back to the starting position, rotating your palms back toward your chest in a controlled manner.
  5. 5Exhale during the upward press and inhale as you return to the starting position.

Related exercises

Bench Press (Dumbbell)

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Bent Over Row (Dumbbell)

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Bicep Curl (Dumbbell)

Arms · Dumbbell

Bulgarian Split Squat

Legs · Dumbbell

Track Arnold Press (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.