Arnold Press

An exercise for shoulder and triceps strengthening.


  1. Sit on a flat bench, feet point forward with your abs drawn in.
  2. Grasp a dumbbell in each hand with your palm facing towards your body
  3. Bend your elbows to 90 degrees and raise both your arms to the starting point in line with your shoulders.
  4. With a steady controlled motion raise your arms up while straightening your elbows while rotating your forearms so that your palms now face away from your body.
  5. Bring the dumbbells closer together but do not fully extend your elbows.
  6. With a controlled motion lower the dumbbells to the starting position at your shoulders.


Start with a lower dumbbell weight in order to perfect the technique.

Do not perform this exercise if you have shoulder pain.

Exercise images by Everkinetic.