Arnold Press (Dumbbell)
The Arnold Press is a comprehensive dumbbell shoulder exercise that combines a rotational movement with an overhead press to target all three heads of the deltoid. By moving from a palm-facing-in to a palm-facing-out position, it increases the range of motion and time under tension compared to standard presses.
Because the Arnold Press involves complex rotation and a deep range of motion, the AI's ability to track joint health history is crucial here; if you have logged rotator cuff issues, the system can suggest a neutral-grip alternative. The app also monitors your lifting tempo and RPE to ensure you aren't rushing the rotation, which is a common cause of injury when fatigue sets in. Additionally, by analyzing your deltoid recovery from previous push workouts, the AI can precisely adjust the volume to prevent overtraining these smaller muscle groups.
Form Cues
- Start with dumbbells at shoulder height, palms facing your body
- Press upward while smoothly rotating wrists 180 degrees
- Finish with arms fully extended and palms facing forward
- Reverse the rotation slowly as you lower the weights
- Keep your back pressed firmly against the bench or spine neutral if standing
- Don't arch your lower back excessively to push the weight
- Don't rush the rotation; keep it synchronized with the press
- Don't let the dumbbells drift too far forward away from your head
- Don't use your legs to generate momentum unless doing a push-press variation
Common Mistakes
- Incomplete wrist rotation
- Arching the lower back
- Pressing the weight forward instead of vertical
- Shortening the range of motion
- Using momentum to start the lift
Muscles Worked
This exercise is unique because it hits the anterior (front) deltoids heavily at the bottom of the movement and transitions to the lateral (side) deltoids as you press up. It also recruits the triceps for the lockout and engages the upper clavicular portion of the pectorals during the initial drive.
Primary
Secondary
Get Personalized Coaching for Arnold Press (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.