Shoulders
Seated Arnold Press
A shoulder press with a twist. Rotating your palms on the way up works the front and side of your shoulders through a bigger range than a regular press.
- Works
- Front and side shoulders, triceps, upper chest
- Equipment
- A pair of dumbbells and a bench, box or chair
- Load
- Medium
How to do it
- 1Sit tall with your feet flat. Hold the dumbbells in front of your shoulders, palms facing you, elbows tucked in front.
- 2Press up, turning your palms to face forward as the dumbbells pass your face.
- 3Finish with your arms straight overhead, palms forward.
- 4Reverse it on the way down: lower and turn your palms back toward you.
Cues
- Sit tall. Ribs down, no leaning back.
- Turn and press in one smooth move.
- Control the way down, 2 to 3 seconds.
Common mistakes
- Arching your lower back to get the weight up. Brace your core, or go lighter.
- Rushing the twist. The turn is the point. Keep it slow.
- Stopping short at the top. Reach all the way up without locking hard.
Easier
Tiff's version is kneeling, which keeps it honest without a bench. Lighter dumbbells or a regular shoulder press work too.
Harder
Stand up, or slow the lowering to 4 seconds.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Why is it called an Arnold press?
It's named after Arnold Schwarzenegger, who used it to build his shoulders. The twist adds range compared with a regular press.
