How to perform Arnold Press (Dumbbell)

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Shoulders · Dumbbells

Arnold Press (Dumbbell)

Also known as: Arnold Press (Dumbbell).

Seated dumbbell overhead press rotating the palms from facing you at the bottom to facing forward at the top.

How to perform this exercise

Sit supported with dumbbells in front of the shoulders, elbows bent and palms facing you.
Press overhead while gradually rotating until palms face forward at the top; keep the torso still.
Lower slowly, reversing the rotation until palms face you again. Do not force the rotation.

Read further and apply

Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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