Arnold press
Shoulders . Front delts . Side delts
Rotate the palms out as you press overhead.
Use in a programExercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentDumbbells, Bench
Also worksFront delts, Side delts, Triceps
Recommended3-4 sets x 8-12 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A rotating dumbbell press that hits all three delt heads.
- Setup
- Start with palms facing you at chin height, seated.
- Common mistakes
- Rushing the rotation or arching the back.
- Easier
- Use lighter dumbbells or a standard shoulder press.
- Harder
- Slow the rotation or increase the load.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s