Pushcompound
ARNOLD PRESS
Rotating dumbbell shoulder press. Hits all three deltoid heads through the rotation.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Sit or stand holding dumbbells in front of the shoulders, palms facing you.
- 2
As you press overhead, rotate the palms to face forward.
- 3
Lock out overhead.
- 4
Reverse the rotation as you lower.
THE STANDARD
Full rotation through the press. Full lockout overhead.
COACHING CUES
Rotate through the pressFull lockout overheadControl the descent
COMMON MISTAKES
Not completing the rotation.
Not locking out at the top.
SCALING / SUBSTITUTIONS
Standard dumbbell shoulder press.
Reduce weight.
300WOD APPLICATION
The Arnold press is a Foundation and Hoplite shoulder development movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
PushMovement Type
compoundEquipment
Dumbbell
Primary Muscles
Anterior DeltoidsSide DeltoidsTriceps
Secondary Muscles
Rear DeltoidsTrapezius
Standards
Foundation
Hoplite
Elite
Spartan