ShouldersIntermediateCompound
Arnold Press
Seated dumbbell press with a rotation.
Benefits
- Long range for the front delts
- Variety for shoulder days
How to do it
- Start palms facing you at chin height
- Rotate as you press up
- Reverse the path on the way down
Common mistakes
- Rushing the rotation
- Too heavy to control
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative.
Alternatives
No equipment
Easier
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