Arnold Press

Also known as: Arnold Dumbbell Press and Arnold Shoulder Press

Anton YefanovUpdated October 10, 2026

Arnold Press demonstration, with the shoulders highlighted

The Arnold press starts with the dumbbells at shoulder height and the palms turned toward your face, then rotates the forearms outward as you press so the palms finish facing forward. It is a compound dumbbell push aimed at the shoulders, with the triceps and traps assisting, and the front and side of the deltoid do the moving while the upper back and trunk stabilize. The rotation takes the arm from an internally rotated start into abduction and external rotation, loading the deltoid over a longer path than a straight press.

How to do the Arnold Press

Set an adjustable bench upright and sit with your back flat against the pad.
Bring two dumbbells to shoulder height with your palms turned toward your face and your elbows in front of you.
Brace your core and keep your ribs down before the first rep.
Press the dumbbells overhead while rotating your forearms so the palms finish facing forward.
Stop just short of locking the elbows and hold the top position briefly.
Reverse the rotation as you lower the dumbbells back to the start.

Muscles worked

The Arnold press works the shoulders, with the front and side delts doing the moving and the triceps, traps and core assisting. It starts with the palms toward your face and the elbows in front, so the first part of the press is shoulder flexion driven by the front delt.

As you rotate the dumbbells outward, the elbows swing out to the sides and the arm moves into abduction, which hands more of the work to the side delt. That rotation keeps the deltoid loaded over a longer arc than a standard dumbbell press. The triceps straighten the elbows in the top half, and the upper traps rotate the shoulder blades upward so the arms can reach overhead. Sitting against an upright bench and keeping your ribs down stops you from leaning back and turning it into an incline press.

Primary:: Shoulders
Secondary:: Triceps, Traps, and Core

Why train it

Loads the front and side of the deltoid across a longer path than a straight overhead press.
The rotation adds time under tension without needing a heavier dumbbell.
Seated against an upright bench it removes leg drive, so the shoulders do the work.

Common mistakes

Rushing the rotation, which turns the lift into a swing and takes tension off the deltoid.
Letting the ribs flare and the lower back arch, which moves load from the shoulders to the spine.
Locking the elbows hard at the top, which parks the load on the joint instead of the muscle.
Starting with the palms already facing forward, which removes the rotation the exercise exists for.

Frequently asked questions

Arnold press vs dumbbell shoulder press: which is better?

Neither is clearly better for growth. The Arnold press adds a rotation that starts with palms facing you, giving a longer range and more front shoulder work at the bottom. The regular dumbbell press lets you lift heavier. Use the one you can progress on.

Does the Arnold press work all three heads of the shoulder?

It works the front of the shoulder most, with the side delts helping as your arms rotate out. The rear delts do very little, as with any overhead press. For complete shoulders, add lateral raises and a rear delt exercise like face pulls.

Is the Arnold press bad for your shoulders?

Not for most people, but the rotation under load can bother sore shoulders. Use a lighter weight than for a regular press, and move slowly through the turn. If you feel a pinch at the front of the shoulder, switch to a regular dumbbell press or a landmine press.

Why is it called the Arnold press?

It is named after Arnold Schwarzenegger, who made it popular during his bodybuilding career. He used the rotation to work the front of his shoulders through a longer range than a standard press.

What equipment do I need for the Arnold Press?

The Arnold Press needs a pair of dumbbells. Nothing beyond that is required to run the movement the way it is described above.

Is the Arnold Press suitable for beginners?

With some training behind you. The Arnold Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Arnold Press at home?

Yes, if you own a pair of dumbbells. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Arnold Press should I do?

Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.

What are good alternatives to the Arnold Press?

Barbell Overhead Press, Kettlebell Thruster, and Band Lateral Raise train the same primary muscles as the Arnold Press. Pick whichever one suits the equipment in front of you.