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IntermediateShouldersDumbbellCompound

Dumbbell Arnold Press

The Arnold Press is a dynamic shoulder exercise created by Arnold Schwarzenegger. It combines a rotation with the overhead press to target all three deltoid heads.

Dumbbell Arnold Press demonstration

Visual demonstration — Dumbbell Arnold Press

Muscles Worked

Shoulders (Primary)TricepsUpper Chest

Step-by-Step Instructions

  1. 1Sit or stand holding dumbbells in front of you, palms facing you.
  2. 2Begin pressing upward while rotating palms outward.
  3. 3At the top, arms are fully extended and palms face forward.
  4. 4Reverse the movement to return to the start.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Control the rotation throughout the movement.
  • Do not swing your body.
  • Keep elbows under wrists.

Common Mistakes to Avoid

  • Not rotating fully
  • Using too much weight
  • Letting elbows flare excessively

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