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Strengthintermediate
Arnold Press (Double Arm)
A rotating overhead press that takes the shoulders through a full range, building deltoid strength and shoulder control.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Arnold Press (Double Arm)
Set up
- Seated or standing tall, dumbbells in front at shoulder height, palms facing you.
Movement cues
- Rotate the palms out as you press overhead
- Lock out tall
- Reverse the rotation on the way down
Avoid this
- Arching the back to press
- Rushing the rotation
Safety
Keep the core braced and ribs down; move smoothly through the rotation.