How To Do An Arnold Press

The Arnold press is a dumbbell shoulder press with a twist. You start with the dumbbells in front of your face and your palms facing you, then rotate your palms outward as you press the weights overhead.

Named after Arnold Schwarzenegger, the rotation adds range of motion and works the front and side delts through a longer path than a standard press.

Arnold Press Quick Facts

Primary Muscles	Front and side delts
Secondary Muscles	Triceps, upper chest, upper traps
Equipment	A pair of dumbbells (a bench optional)
Level	Intermediate
Sets And Reps	3 sets of 8-12 reps

How To Do An Arnold Press

1. Sit on a bench with back support or stand tall with a dumbbell in each hand.
2. Hold the dumbbells in front of your face at chin height with your palms facing you and elbows bent.
3. Begin pressing the dumbbells up while rotating your palms outward.
4. Finish with your arms straight overhead and your palms facing forward.
5. Reverse the movement on the way down, rotating your palms back toward you.
6. Repeat for the target reps.

Arnold Press Form Tips

• Make the rotation smooth and continuous rather than a turn followed by a press.
• Use lighter dumbbells than your regular shoulder press.
• Keep your core braced so your back does not arch.
• Control the lowering phase to get the most from the long range.

Common Mistakes To Avoid

• Going too heavy. The rotation becomes sloppy with too much weight.
• Arching the back. Keep your ribs down.
• Rushing the rotation. Move smoothly through the full path.
• Partial reps. Lower all the way back to the starting position.

Muscles Worked

The front delts and side delts press the weights overhead while the rotation increases their range. The triceps straighten the elbows and the upper traps support the shoulder blades.

Arnold Press Variations

• Dumbbell Shoulder Press: The standard press without rotation.
• Overhead Press: A heavier barbell press.
• Lateral Raise: Isolates the side delts.
• Seated Arnold Press: Back support for more stability.
• Landmine Press: An angled, shoulder-friendly press.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Arnold Press At Home

You need a pair of dumbbells, and an adjustable bench with an upright setting is useful for seated reps. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Is The Arnold Press Better Than A Regular Shoulder Press?

It adds range of motion, while a regular press usually allows heavier weights. Both are good shoulder builders.

Why Is It Called The Arnold Press?

It was popularized by Arnold Schwarzenegger.

Is The Arnold Press Bad For Your Shoulders?

Most people do fine with moderate weights and smooth reps. Skip it if the rotation causes discomfort.

More Exercise Guides

• How To Do A Dumbbell Shoulder Press
• How To Do An Incline Dumbbell Press
• How To Do A Lateral Raise
• How To Do A Rear Delt Fly
• How To Do An Upright Row
• How To Do A Cable Lateral Raise

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.