Arnold Shoulder Press

A shoulder pressing exercise using dumbbells where the palms rotate from facing inward to facing forward during the press. Develops all three deltoid heads.

Instructions

1. Sit on a bench with back support, holding two dumbbells at upper chest height.
2. Your palms should face your body (neutral grip).
3. Press the dumbbells upward while rotating your palms outward.
4. By the time the dumbbells reach eye level, your palms should face forward.
5. Continue pressing until your arms are fully extended overhead.
6. Pause briefly at the top while squeezing your shoulders.
7. Lower the dumbbells by reversing the movement, rotating your palms back inward as you lower.
8. Return to the starting position with palms facing your body.

Tips

• Start with light weight to learn the rotational movement properly.
• The rotation sequence is essential to target all deltoid heads.
• Keep your core engaged and maintain contact with the bench.
• Move in a smooth, controlled manner throughout the exercise.
• Breathe out as you press, breathe in as you lower.
• This exercise provides excellent shoulder development compared to standard pressing.