The Arnold press, made famous by Arnold Schwarzenegger, begins with the palms facing you at chest height and rotates them outward as you press overhead. The rotation recruits the front and side delts through a longer range than a standard press and trains the shoulders from several angles in one movement.
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4
Sets
12
Reps
Dumbbell
Equipment
6.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Shoulders
➕
Secondary
Triceps
📋 How To Perform Arnold Press
1
Sit holding dumbbells at shoulder height, palms facing your body.
2
Press up while rotating your palms to face forward at the top.
3
Lock out overhead with palms facing away from you.
4
Reverse the rotation as you lower back to the start.
5
This combined press-and-rotate hits all three deltoid heads.
💡 Benefits of Arnold Press
Works the front and side deltoids through a longer range of motion than a fixed-grip press, and the rotation adds variety to shoulder training. It is a good option for lifters who feel their shoulders stop growing with standard pressing.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 12 reps, seated with back support. Use lighter weights than your regular dumbbell press, and rotate smoothly so the movement stays controlled.
⚠️ Common Mistakes to Avoid
Rotating the hands too fast and losing control of the weights
Using the same weight as a standard press
Arching the lower back at the top
✅ Pro Tips
Rotate smoothly as the dumbbells rise and keep the elbows in front of the body
Start with light weights until the movement feels natural
🛡️ Safety Notes
The rotation adds demand on the shoulder joint, so use lighter weights than a standard press and avoid it if you have shoulder impingement.
