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Arnold Press
ShouldersIntermediate
3D anatomy atlas — activated muscles
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Front delt· HighSide delt· HighRear delt· HighBiceps· MediumTriceps· Medium
Overhead press with a rotation — hits all delt heads.
Target muscle
Front deltSide deltRear deltBicepsTriceps
Equipment needed
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Step-by-step guide
- 1Sit tall, hold two dumbbells in front of your face, palms facing you (like the top of a curl).
- 2Press the weights overhead while rotating the wrists so palms face forward at the top.
- 3Extend the arms nearly straight (don't lock the elbows) at the top, squeezing the delts.
- 4Lower while rotating the wrists back to the start, under control.
Safety notes
Chuyển động xoay phải MƯỢT, không xoay giật khớp vai.
Tạ nhẹ hơn đẩy vai thường vì có thêm pha xoay.
Tựa lưng vững.
Correct form tips
- Brace the core and keep the back supported so you don't arch when pressing.
- Rotate the wrists smoothly, synced with the press.
- Lower slowly under control, don't let the weights drop.
Mistakes to avoid (injury risk)
- Arching the lower back to press → back-pain risk; lighten the load.
- Hard-locking the elbows at the top → joint stress.
- Going too heavy → jerky wrist rotation and poor form.