Arnold Press
Created by Arnold Schwarzenegger, this pressing variation rotates the dumbbells during the press, hitting all three deltoid heads in a single movement. It adds shoulder rotation that standard presses miss.
How to Perform
Start with dumbbells at shoulder height, palms facing you (like the top of a curl).
As you press up, rotate your palms to face forward at the top.
Lock out overhead with palms facing away from you.
Reverse the rotation on the way down, returning to the starting position.
Keep the movement smooth — do not jerk the weights up.
Common Mistakes to Avoid
Rushing the rotation instead of making it smooth and controlled.
Leaning back excessively to cheat the weight up.
Not rotating fully — the rotation is what makes this exercise unique.
Muscle Activation
Variations
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