FlexArnold Press
Muscles worked
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Supraspinatus
- CategoryPush
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternVertical Push
- Training stylesStrength, Hypertrophy
Technique
Setup
Hold dumbbells at shoulder height with palms facing your chest and elbows tucked in.
Movement
Press the weights overhead while simultaneously rotating your wrists so that your palms face forward at the top. Reverse the rotation on the way down.
Form Tip
This rotation hits all three heads of the deltoid. Ensure the movement is fluid and the rotation happens throughout the press, not just at the end.
Increase Difficulty
Perform the exercise standing to engage the core and stabilizers.
Decrease Difficulty
Perform seated with back support to focus entirely on shoulder recruitment.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.