Shoulders · Intermediate

Arnold Press

Front Delts · also Side Delts, Triceps

Equipment: Dumbbell, Adjustable Bench

How to do it

• Sit tall on an upright bench, feet planted, back on the pad
• Start with dumbbells at chin height, palms facing you
• Press up while rotating your palms to face forward
• Finish with arms straight overhead, ribs down
• Lower and rotate back to palms facing you at chin height

Common mistake

✕ LOWER BACK ARCHING → ✓ BRACE ABS, BACK ON BENCH

Starting point: 3 sets × 8–12 reps, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, wiu.edu.