Arnold Press

How to Perform Arnold Press

1. 1
   To begin: choose a pair of dumbbells at a weight that feels comfortable for you. Start sitting down with your feet flat on the floor and with one dumbbell in each hand. Your elbows are bent and palms face in toward your body about the same height as your shoulders. The position should look similar to the top position of a bicep curl.
2. 2
   As you press up, the dumbbells rotate out into the normal pressing position (palms facing out now) until your arms are locked out overhead. The dumbbells rotate as you press up - not before. This rotation is what targets all the muscles in your shoulder.
3. 3
   Once you’ve reached the top, control the movement back down into the starting position - palms facing in towards the body. That is one rep.
4. 4
   Once you’ve mastered the seated version of this lift, you can do it standing as well to work some back muscles. You can also use kettlebells for this movement.