TrackYourLift

How to Do Arnold Press — Form, Muscles & Tips

Learn how to do the Arnold Press: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Sit or stand holding dumbbells at shoulder height with palms facing you, elbows bent.
  2. As you press the dumbbells up, rotate your palms outward to face away from you.
  3. Fully extend your arms overhead, then reverse the rotation as you lower back to the start.
  4. Perform 3-4 sets of 10-12 reps.