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Arnold Press exercise guide showing 4 movement steps using upright bench and dumbbell pair
Arnold Press exercise guide showing 4 movement steps using upright bench and dumbbell pair
Shoulders4 steps•5.5s movement guide

Arnold Press exercise image and instructions

See how to do Arnold Press in a clear 4-step exercise image with concise instructions. Focus: front delts and side delts using upright bench and dumbbell…

#benchupright#bilateral#compound#dumbbellpair#equipment#frontdelts#repetition#seateduprightwiththebacksupportedandbothfeetplanted#shoulders#sidedelts#triceps#upperchest
Read the detailed Arnold Press tutorial →

Short instructions

How to do Arnold Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the Arnold start

    Sit upright and hold the dumbbells in front of the shoulders with palms facing the face and elbows forward.

    Breathing: Finish the inhale and brace.

  2. 2

    Rotate outward

    Begin pressing while opening the elbows and rotating the palms away from the body.

    Breathing: Begin exhaling as you rotate and press.

  3. 3

    Press overhead

    Exhale and finish with both dumbbells overhead, wrists stacked, and shoulders controlled.

    Breathing: Finish exhaling as you reach overhead.

  4. 4

    Reverse to the start

    Inhale, lower the dumbbells, and rotate the palms inward until the elbows return in front.

    Breathing: Inhale as you lower and rotate inward.

Setup and safety note: Seated with the back supported and both feet planted; start with palms facing the face and elbows forward; rotate both palms outward during the press; keep the dumbbells symmetric, wrists stacked, and each thumb opposed outside the handle in a closed grip.

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