Arnold Press
Technique guide
Set-up
- Sit on an upright bench holding dumbbells in front of your shoulders, palms facing you.
How to do it
- Press the dumbbells up, rotating your palms to face forward as they rise.
- Finish with your arms straight overhead.
- Lower them along the same path, turning your palms back towards you.
Coaching cues
- Make the rotation smooth and gradual, not a sudden twist at the top.
- Brace your core and avoid leaning back.
Common mistakes
- Arching the lower back to finish the press.
- Using a weight too heavy to control the rotation.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Overhead PressBarbell
- Shoulder Press MachineMachine
- Pike Push-UpBodyweight
- Handstand HoldBodyweight
- Resistance Band Shoulder PressBand
- Barbell Push PressBarbell
- Landmine PressBarbell
- Smith Machine Shoulder PressMachine
- Wall WalkBodyweight
- Push JerkBarbell
- Split JerkBarbell
- Box Pike Push-UpBox
- Strict Handstand Push-UpBodyweight
- Kipping Handstand Push-UpBodyweight
- Handstand WalkBodyweight
- Dumbbell Shoulder PressDumbbell
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