Arnold press

How to do the arnold press

The benefits of the arnold press

  1. By focusing on the three deltoid muscles, one can achieve balance in the development of the shoulder.
  2. increases the shoulders’ strength.
  3. facilitates full range of motion in all directions for the shoulder joints.
  4. may help to improve upper body posture by building up the shoulder and upper back muscles.


  • Maintain a straight back when sitting, and engage your core.
  • Hold dumbbells at shoulder height with your hands facing up.
  • Press the dumbbells above while rotating your palms away from you.
  • Your elbows should not lock since your arms should be completely extended.
  • Bring the dumbbells back to shoulder level while turning your hands in your direction.
  • Control the movement to prevent jerking or swinging.
  • Use a weight that challenges you while yet allowing for proper technique.
  • The spine should remain neutral during the whole workout.
  • The shoulder muscles should first be warmed up.
  • Keep your lower back from arching excessively.

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