Arnold Press

Overview

Named after Arnold Schwarzenegger, this rotating dumbbell press hits all three deltoid heads through the rotation and press, making it one of the most complete shoulder exercises.

Muscles Trained

Step-by-Step Instructions

1. 1

   Start with dumbbells at shoulder height, palms facing you (like the top of a curl).

2. 2

   As you press overhead, rotate your wrists outward.

3. 3

   At full extension, palms face forward.

4. 4

   Reverse the rotation as you lower back to the start.

Benefits

• ✓

  Hits all 3 deltoid heads in one movement

• ✓

  The rotation engages the rear and middle delts more than a standard press

• ✓

  Excellent for shoulder fullness and roundness

Form Tips

• →

  Keep the movement controlled — don't rush the rotation

• →

  Slightly lighter weight than a standard shoulder press is normal