Arnold Dumbbell Press
Palms rotate from facing the body to forward during the upward press.
- Level
- Intermediate
- Equipment
- Dumbbell, Bench
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Shoulders Triceps
How to do it
- Sit on a bench with back support holding dumbbells at shoulder height.
- Start with palms facing your body and elbows tucked in front.
- Press the weights up while rotating your palms to face forward.
- Extend arms fully overhead without locking the elbows.
- Reverse the motion by rotating palms back toward you as you lower.
- Return dumbbells to the starting position with elbows bent.
Common mistakes
- Rushing the rotation and turning it into a jerky movement.
- Leaning back excessively to generate momentum.
- Failing to rotate palms fully at the top or bottom.
- Locking elbows hard at the top of the press.
Safety
Avoid hyperextending the lower back when pressing heavy loads overhead.
Tips
- Keep the rotation smooth and continuous throughout the lift.
- Drive through the mid-foot to maintain torso stability.
- Exhale sharply during the pressing and rotating phase.
Details
- Base movement
- Overhead press
- Load position
- At the sides
- Arms
- Both
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Seated
