Arnold Press
Shoulders
Weight & Reps
Dumbbell
The Arnold press, named after Arnold Schwarzenegger, combines a rotation with the pressing motion to work all three deltoid heads through a greater range of motion than standard shoulder presses.
How to Do Arnold Press
- Start with dumbbells at chin height, palms facing you (like the top of a curl)
- As you press up, rotate your palms to face forward — the rotation and press happen simultaneously
- Lock out overhead with palms facing forward, then reverse the rotation on the way down
- Control the tempo — the rotation should be smooth and continuous, not jerky
Form Cues
- Start with dumbbells at chin height, palms facing you (like the top of a curl)
- As you press up, rotate your palms to face forward — the rotation and press happen simultaneously
- Lock out overhead with palms facing forward, then reverse the rotation on the way down
- Control the tempo — the rotation should be smooth and continuous, not jerky
Common Mistakes to Avoid
- Rotating too early (before pressing) or too late (after pressing) instead of combining the movements
- Using too much weight, which forces you to lose the rotation component
- Stopping the rotation short of full pronation at the top — complete the full palm rotation
Muscles Worked
Primary
Anterior Deltoid
Lateral Deltoid
Posterior Deltoid
Secondary
Triceps Brachii
Trapezius (Upper)
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Arnold press work?
The Arnold press uniquely targets all three deltoid heads (anterior, lateral, and posterior) through its rotation component, plus the triceps and upper trapezius. It's one of the few pressing movements that works the rear delts.
How much should a beginner Arnold press?
Beginners should use about 60-70% of their standard dumbbell overhead press weight. If you press 30 lb dumbbells, start Arnold presses with 20 lb dumbbells to master the rotation.
Arnold press vs dumbbell overhead press — which is better?
The Arnold press hits all three deltoid heads through rotation, while the standard dumbbell press allows heavier loads and focuses on the anterior and lateral delts. Arnold presses are better for complete shoulder development; standard presses are better for raw pressing strength.
Watch Form Guide on YouTube
Search for Arnold Press tutorials
Track Arnold Press in IronStreak
Track your Arnold Press progress privately — all data stays on your device. No account required. Free on iOS.