ShouldersDumbbellintermediate
Arnold press
Secondary: Triceps
Strength
6–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Start with palms facing you at shoulder height.
- Rotate as you press so palms face forward at the top.
- Reverse the path on the way down.
Common mistakes
- Flaring into a painful position
- Using momentum from the legs