Exercise library
Shoulders
Arnold Press
- Primary muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Vertical push
- Role in a program
- Primary
How to do it
Start seated with dumbbells at shoulder height and palms facing you. Press overhead while rotating the palms to face forward, then reverse the motion on the way down. The rotation recruits both the front and side delts through a full range.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Front RaiseDumbbellVertical push
- Dumbbell Lateral RaiseDumbbellVertical push
- Dumbbell Shoulder PressDumbbellVertical push
- Dumbbell Upright RowDumbbellVertical push
- Seated Dumbbell Shoulder PressDumbbellVertical push
- Band Front RaiseBandVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: