Eccentryx / Exercise Atlas / shoulders
Arnold press
DBs at chest-height palms in, rotate to palms out as you press overhead.
Muscles
- Primary
- shoulders
- Supporting
- triceps, rotator cuff
Mechanics
- Pattern
- vertical press
- Equipment
- dumbbell
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Front and lateral delts loaded through the rotation; full overhead lock-out.
- Progression
- Slow the rotation phase to increase time under tension.
- Regression
- Reduce weight or shorten range until shoulder control is stable.
Watch for
- Rushing the rotation and losing the front-delt bias
- Arching to reach full overhead
- Elbows flaring too wide at the start
Substitutions
- Seated DB overhead press
- Standing barbell overhead press
- Machine overhead press