Library
Intermediate
hypertrophy
Arnold Press
Rotating dumbbell press that hits all three deltoid heads through a full arc.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Shouldersprimary
100%Armssecondary
45%ShouldersArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Start with dumbbells at shoulders, palms facing you.
02
Position 2
Press up while rotating palms forward.
03
Position 3
Reverse on the way down.
Coach cues
- · Use moderate load — rotation needs control.
- · Don’t flair ribs.