Use a sturdy chair with back support or perform standing
💡 Pro tip: Start with lighter weight to master the rotation pattern
Adjustable bench set to 90 degrees or standing position with dumbbells
Safety: Keep core tight, avoid excessive arching of lower back, control the rotation
The Arnold Press uniquely targets all three deltoid heads through its rotational movement pattern, providing comprehensive shoulder development. The rotation from palms-in to palms-out increases time under tension and recruits more muscle fibers than standard overhead presses, making it exceptional for hypertrophy and building well-rounded, three-dimensional shoulders.
Regressions for building up strength
Removes rotation complexity
Focus on one side at a time
Reduces range of motion to build strength
Progressions for advanced athletes
Adds core stability requirement
Maximum stability and unilateral strength
Increases time under tension
When you can perform 12 reps with controlled rotation and no form breakdown for 3 sets