Shoulders exercise

Arnold Press

How to do the Arnold Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
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Illustration showing the Arnold Press
Targets

Muscles worked

Shoulders muscle Shoulders Primary Triceps muscle Triceps Secondary Trapezius muscle Trapezius Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Arnold Press

  1. 1 Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl.
  2. 2 Push the dumbbells up over your head while rotating your arms until your palms face away from you.
  3. 3 Straighten your arms, pause, then reverse the movement.