Arnold Dumbbell Press

What it is

This is a challenging shoulder press that uniquely incorporates a rotational movement. You will primarily work your shoulders (deltoids) while also engaging your triceps. This compound exercise effectively targets multiple muscle groups.

Technique tips

• Start with palms facing you, dumbbells at chest level.
• Rotate your palms forward as you press the weights overhead.
• Fully extend your arms at the top, then pause briefly.
• Control the movement throughout, especially on the descent.
• Exhale as you push the dumbbells up, inhale lowering them.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.