Shoulders - Arnold Press Technique

Shoulders - Arnold Press Technique
The Arnold press is a great shoulder (deltoid) exercise. The added twist takes a little co-ordination, but helps work a lot more of the area. Main muscle targeted – Shoulders/Deltoid and Helper muscles targeted – Triceps


      • Compound Exercise
      • Main muscle targeted – Shoulders/Deltoid
      • Helper muscles – Triceps

Male | Female


Pick up the dumbbells and sit on the bench with your feet firmly on the floor, knees apart. Hold the weights with your palm towards you in front of your chest with your elbows pointing down. Press the dumbbells upward while rotating them 180 degrees, so that your palms are now facing away from you. Hold for a second, then return to the starting position. Keep in control the whole time and avoid jerky movements.

Why it’s good:

Because you need to stabilise the press with the twist, it works more of your shoulder muscles with each rep. It also means you have to focus on both direction of the movement.

What to watch out for:

Obviously, mind your head. Being clonked with a dumbbell isn’t fun. Try to keep the movements symmetrical and control the movement throughout.

Snapshot: Arnold Press Technique

Arnold Press Technique

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