Arnold Press

An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids.

How to do it

1. Hold a pair of dumbbells at shoulder height with palms facing you.
2. Press the dumbbells overhead while rotating your palms to face forward.
3. Fully extend your arms at the top without locking the elbows.
4. Reverse the motion and rotate back to the start.
5. Repeat for the desired number of reps.

Tips

• Time the palm rotation evenly throughout the press, not all at once.
• Avoid arching your lower back as the weight goes overhead.
• Use a lighter load than a standard press to control the rotation.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Serratus, Traps, Triceps