The Arnold press is a move designed to smash all three heads of the shoulder named after a muscle-building legend. The exercise is iconic—but are you sure you're even doing it correctly?

For this movement, you shouldn't settle for anything other than perfect form—especially because it targets such a potentially delicate part of your body. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the Arnold press' subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you pick up your dumbbells and start rotating your shoulders, take note that it's extremely important to pay attention the movement here. Your positioning and posture are essential to recruiting the right muscles and keeping your shoulders safe—so let's break down everything you need to know.