Exercises / Arnold press
Arnold press GIF
Worked muscles
- ShouldersMusculus deltoideus
- Front shouldersMusculus deltoideus, pars clavicularis
- Side shouldersMusculus deltoideus, pars acromialis
- TricepsMusculus triceps brachii
- TrapeziusMusculus trapezius
- Equipment
- Dumbbells
- Level
- intermediate
- Loop
- One repetition, 4.07 seconds
Get this animation
Part of the shoulder press pack, all 8 shoulder press variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/arnold-press \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a arnold press
- Sit tall against the bench with feet planted and core braced, dumbbells at shoulder level with palms facing you.
- Press the dumbbells upward while rotating your wrists outward so palms face forward at the top.
- Extend arms fully overhead without locking the elbows aggressively.
- Pause briefly at the top with the weights aligned over your shoulders.
- Lower under control while rotating palms back toward your body.
- Return to the starting position and repeat for the desired reps.
Form tips
- Keep your core engaged and avoid arching your lower back excessively.
- Control the rotation smoothly rather than jerking the wrists.
- Do not lock out or slam the elbows at the top.
- Keep the dumbbells stacked over the shoulders, not drifting forward.
