Arnold Press
Muscle Group
Deltoids
Equipment
Dumbbells
Difficulty
Advanced
Rotating dumbbells during the press to recruit all three deltoid heads.
How to Perform This Exercise
- 1 Sit or stand, dumbbells at shoulder height.
- 2 Brace your core and keep your back straight throughout the movement.
- 3 Push the weight overhead while exhaling, to near-full arm extension.
- 4 Lower slowly back to shoulder height while controlling the eccentric phase.
- 5 Avoid excessively arching your back and maintain steady breathing.
Common Mistakes to Avoid
- Raising the weight too high or too fast using body momentum.
- Arching the back excessively during overhead presses.
- Using weights that are too heavy, compromising form and risking injury.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
Secondary Muscles
- Trapezius
- Triceps
- Serratus anterior
Similar Exercises
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