Alternating Arnold Press
Targets front and side deltoids
Requires a pair of dumbbells
Intermediate level
The rotation increases shoulder muscle activation vs a standard press
Can be done at home or the gym
Step 1
Hold a dumbbell in each hand with an underhand grip (palms facing your body) and raise them to chest height with elbows bent. Stand tall with feet shoulder-width apart, core braced and shoulders down and back. This is your starting position.
Step 2
Keeping your left arm still, press your right dumbbell overhead by extending your elbow and rotating your wrist outward so your palm faces away from you at the top. Your right arm should finish fully extended, in line with your ear.
Step 3
Lower the right dumbbell back to the starting position, rotating your wrist back to underhand as it returns to chest height.
Step 4
Repeat with the left arm, pressing the left dumbbell overhead while keeping the right still. Continue alternating arms for the specified number of reps. Keep the movement controlled throughout and avoid using your hips or legs to generate momentum.
Exercise Benefits
The alternating Arnold press targets the same muscles as a standard shoulder press (front and side deltoids and triceps), but the wrist rotation as you press adds extra activation through the front delts and works the shoulder through a greater range of motion. Training one arm at a time also forces your core to work harder to stay stable. Named after Arnold Schwarzenegger, it's a time-tested exercise for building well-rounded shoulder strength and definition.
