Front Delts
Arnold Press
Intermediate
Dumbbell
Compound
Front Delts
How to do it
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Sit upright with a pair of dumbbells in front of your shoulders, palms facing you like the top of a curl.
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Brace the abs with your back against the pad.
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Begin pressing while rotating your wrists outward so the palms face forward at the halfway point.
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Continue until the elbows are nearly locked overhead, without clanging the dumbbells.
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Reverse the path: lower while rotating the palms back toward you.
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Keep the rotation smooth and controlled instead of snapping it at the end.
Common mistakes
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Snapping the wrist rotation at the end instead of blending it through the press.
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Going too heavy so the rotation jerks the shoulder.
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Arching the back off the pad.
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Letting the elbows drop too low at the start and compressing the shoulder.
Tips
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Use roughly 20 percent less weight than your regular dumbbell shoulder press.
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8-12 reps feels best; the path is long and demands control.
Secondary muscles
Alternatives
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