Exercise guide
Arnold Dumbbell Press
The Arnold Dumbbell Press is a seated shoulder press that adds rotation as the dumbbells travel overhead. It begins with the palms facing the body and finishes with them facing forward. The shoulders perform most of the work while the triceps assist as the arms extend.
Training context
What makes the Arnold Dumbbell Press different?
A standard dumbbell press usually begins with the weights beside the shoulders. The Arnold press starts with the dumbbells in front of the upper chest and combines the press with a gradual rotation of the hands.
The rotation should remain part of one smooth movement rather than happening as a separate twist. A supported bench helps keep the torso steady while the dumbbells follow the same path on every repetition.
Technique overview
Make the rotation part of the press
Sit against the back support with the dumbbells in front of your upper chest and your palms facing you. As you press, gradually rotate the palms forward and finish with the weights overhead. Lower the dumbbells while reversing the same path. Avoid snapping the wrists around, arching the lower back, or letting one arm rotate much earlier than the other.
Treat this as an overview and use a range, pace, and setup you can control.