Arnold Press

Delts, TricepsDumbbells

Seated dumbbell strength exercise targeting the deltoids and triceps. Wrist rotation during the press engages all three deltoid heads through a smooth arc.

How to do it

1Sit on a bench with a flat back, bring the dumbbells to shoulder height, palms facing you.

2Brace your core and press your back firmly into the bench pad.

3Press the dumbbells overhead while rotating your wrists until your palms face forward.

4Fully extend your arms overhead at the top without locking out your elbows hard.

5Slowly lower the dumbbells back along the same path, rotating your palms back toward you.

Common mistakes

Arching your lower back excessively during the press, overloading the spine.

Rotating your wrists too early in the movement, losing the smooth rotational phase.

Banging the dumbbells together at the top, losing tension and control.

Breathing

Inhale before starting the movement and exhale as you press the dumbbells overhead.

Make it harder or easier

To make it easier, reduce the weight; to make it harder, add a two-second pause at the bottom while rotating your palms.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.