Arnold Press

The technique.

1. 01

   Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.

2. 02

   Start with palms facing your body, elbows tucked in.

3. 03

   As you press the dumbbells upwards, rotate your wrists so palms face forward at the top.

4. 04

   Fully extend your arms overhead without locking your elbows.

5. 05

   Reverse the movement, rotating palms back towards your body as you lower the weights.

What goes wrong.

• ×Rushing the rotation, losing control of the dumbbells.
• ×Using too heavy weight, compromising the controlled rotation.
• ×Arching the lower back excessively, especially during the press.
• ×Not achieving full range of motion, stopping short of full extension or deep lower.
• ×Failing to keep elbows tucked at the bottom, reducing initial tension.