Arnold press

Purpose

• excellent shoulder development exercise with full range of motion
• great for all three deltoid heads, especially the front and side delts

Execution

Sit on a bench with back support or stand with feet shoulder-width apart. Hold dumbbells at shoulder height with palms facing your body, as if at the top of a bicep curl. Brace your trunk.

• start rotating your palms outward as you begin pressing the dumbbells up
• continue rotating until your palms face forward when the dumbbells are at eye level
• press the dumbbells all the way up, ending with palms facing forward
• lower the dumbbells in a controlled manner while rotating your palms back inward
• finish the rep with dumbbells at shoulder height, palms facing your body