Step by step
- Sit with your back supported and the dumbbells in front of your shoulders, palms facing you.
- Press up while rotating your wrists so you finish with palms facing forward.
- Straighten your arms overhead without clashing the dumbbells.
- Lower while undoing the rotation back to the start position.
Tip: If the rotation bothers your shoulder, go back to the classic dumbbell shoulder press.
Common mistakes
Keep your back on the pad and your abs braced.
The rotation happens through the whole press, not all at once at the start.
The rotation demands control: use a bit less weight than for a regular press.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it better than the regular press?
Neither better nor worse: it works the front of the shoulder a bit more and makes a good variation.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add arnold press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.