Sit on the floor with the legs straight forward and together, and the trunk as upright as possible. Start with a pair of dumbbells at the shoulders with the palms facing back.
 
Press overhead while rotating the palms to face forward at the top and lock out the full overhead position forcefully as you would with a barbell. Return the dumbbells back to the starting position under control.
 
Purpose
The Arnold press increases the range of motion of the shoulder and includes more lateral delt work relative to a conventional dumbbell press; it also more closely mimics the mechanics of a barbell press. The Z-press position puts more demand on postural strength and control.
 
Programming
Generally sets of 6-15 are appropriate.