Arnold Press
Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
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For training your shoulders, the Arnold Press is a solid intermediate-level pushing movement in the compound category. Use for complete shoulder development.
Everything You Need to Know About the Arnold Press
The Arnold Press is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for complete shoulder development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Arnold Press work?
Primary
Secondary
Stabilizers
Step-by-step: Arnold Press
- 1
Sit with dumbbells at shoulder height, palms facing you.
- 2
As you press up, rotate your palms to face forward.
- 3
Complete the rotation as you lock out overhead.
- 4
Reverse the rotation as you lower.
- 5
Return to the starting position with palms facing you.
What are the best tips for the Arnold Press?
Named after Arnold Schwarzenegger.
The rotation hits all three deltoid heads.
Control the rotation throughout.
Don't rush the movement.
Mistakes to watch for on the Arnold Press
Rotating too early or late.
During any pressing movement like the Arnold Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Using too much weight.
Loading more weight than you can control on the Arnold Press forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rushing through the rotation.
Rushing through the Arnold Press reduces the time your Front shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Arnold Press?
Intermediate lifters looking to progress their training.
How to Program the Arnold Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 90s.
What are good alternatives to the Arnold Press?
Dumbbell Shoulder Press
Overhead Press (Barbell)
Other Variations
- Standing Arnold Press
- Single-Arm Arnold Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Arnold Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use lighter weight than regular presses.
- Control the rotation.