Exercise · Form & cues
Arnold Press — form guide
All 3 Delt Heads · Triceps. Equipment: Dumbbells. Difficulty: Intermediate.
TEMPO
2-0-2-1
The rotation through the press is the entire point — don't shortcut it.
Cues
- Start palms facing you at shoulder height
- Rotate to palms-forward as you press up
- Reverse the rotation on the way down
- Keep core braced — no lumbar extension
Common mistakes
- Skipping the rotation phase
- Going too heavy and losing the rotation pattern
Injury notes
Skip if you have AC joint pain — try seated DB press instead.
Progression
Slower than standard DB press. Add 1kg/DB when full ROM stays clean.