Arnold Press
Builds the shoulders and triceps while improving overhead pressing strength. That carries over to other presses and everyday lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit on a bench with your back straight or stand with your feet hip-width apart and brace your core.
- 02
Hold the dumbbells at shoulder height with your palms facing your face, your elbows slightly forward, and your shoulder blades lightly pulled together.
- 03
Rotate your palms outward and press the dumbbells up overhead until your arms are straight, feeling your deltoids contract with assistance from your triceps.
- 04
Lower the dumbbells under control, rotating them back to the starting position, and keep the movement controlled while avoiding body sway.
Beginner's guide
§ 03 · GuideBuilds the shoulders and triceps while improving overhead pressing strength. That carries over to other presses and everyday lifting.
You should feel it mainly in your shoulders, with some work in the triceps. It should not be felt in your lower back, neck, or wrists.
A common mistake is using momentum or weights that are too heavy. Brace your core and rotate the dumbbells in a smooth, controlled motion.
How to get started at the gym
§ 04 · SisuLiftArnold Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your body at the start of the movement and rotate your wrists naturally at the top. Avoid reaching with your neck, and choose a weight that allows for a controlled rotation.
A versatile overhead press that primarily targets the front and middle deltoids.
More exercises: Shoulders
§ 06 · Same muscles
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