Arnold Press
Muscles worked
Instructions
- 1Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- 2Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 3Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- 4After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- 5Repeat for the recommended amount of repetitions.
About Arnold Press
The Arnold press is a dumbbell pressing movement popularised by Arnold Schwarzenegger. You start palms facing you in front of the shoulders, then rotate the wrists during the ascent to finish palms forward, arms extended. This rotation engages the front then the side delts in turn, giving a wider range and more complete shoulder work than the classic press. The triceps assist the lockout at the top. Control the rotation and the descent smoothly: the load will be a bit lighter than on the dumbbell press, which is normal given the increased range.
check_circleBenefits
- check_circleTrains both the front and lateral delts in a single movement
- check_circleGreater range of motion thanks to the wrist rotation
- check_circleBuilds rounder, fuller shoulders than a standard overhead press
lightbulbExecution tips
- lightbulbStart with palms facing you, dumbbells at chin height
- lightbulbRotate the wrists so palms face forward at the top
- lightbulbKeep the core braced and back pressed into the bench
- lightbulbUse lighter loads than on a standard shoulder press
warningCommon mistakes
- warningRotating too fast, which breaks tension on the delts
- warningArching the lower back to help push the weight up
- warningBanging the dumbbells together at the top
- warningDropping too low and straining the shoulder joint
helpFrequently asked questions
Is the Arnold press better than the regular dumbbell press?expand_more
It adds rotation that recruits the lateral delt more, but allows less weight. Both movements complement each other.
Should I do it seated or standing?expand_more
Seated with a backrest stabilizes the torso and limits cheating, making it ideal for the shoulders. Standing demands more core work.
Should I rotate the wrists through the whole range?expand_more
Yes: the gradual wrist rotation during the ascent is the whole point of the exercise, recruiting the side delt more. Without it, you are back to a plain dumbbell press.
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