Arnold press
The Arnold press combines a shoulder press with a rotation. Named after Arnold Schwarzenegger who used it for shoulder development, the variation works all three deltoid heads more comprehensively than standard pressing. The rotation matters as much as the press. Knowing how to perform and use the Arnold press effectively produces better shoulder development. Here is the practical guide.
What the Arnold press does
The Arnold press combines pressing with rotation. The combination produces specific training characteristics not available from standard pressing.
Works all three delt heads
The rotation through the press engages the front, side and rear delts more than a standard press. The front delts work during the initial press portion. The side delts work during the rotation. The rear delts contribute at the start when palms face the body. The combination produces more comprehensive shoulder stimulus.
Full range of motion
The starting position with dumbbells in front of the face produces extended range of motion compared to standard pressing. The longer working range increases time under tension and total work per rep. More productive rep for rep than standard pressing for many users.
Bicep involvement
The supinated starting position involves the biceps briefly. The brief involvement adds slight bicep work to shoulder training. Not significant for bicep development but contributes to overall arm training when sessions combine the two.
Lower absolute loads
Most users Arnold press less than standard shoulder press. The complex motion and extended range reduces maximum load. The reduced absolute weight is offset by the comprehensive shoulder stimulus.
Technique step by step
Arnold press technique combines press and rotation. Both parts matter for proper execution.
Starting position
Sit on a bench with back support. Hold dumbbells in front of your face with palms facing toward you. Elbows tucked in front of body. Dumbbells close together. The starting position is similar to the top of a hammer curl with dumbbells held high.
The press and rotation
Begin pressing the dumbbells upward while rotating the palms outward. The palms turn through 180 degrees during the press. At the top, palms face forward and arms are nearly fully extended overhead. The rotation should happen smoothly through the press, not as separate movements.
The lowering and reverse rotation
Lower the dumbbells under control while rotating the palms back toward the face. The rotation reverses through the descent. Return to the starting position with palms facing the body. The eccentric phase produces significant stimulus when controlled.
Common form errors
Rushing the rotation. Not completing the full range. Letting elbows flare too wide. Using too much weight which compromises the rotation. Each error reduces the training effect. The Arnold press rewards proper execution more than load progression.
Where it fits
Several situations make Arnold press particularly useful. Knowing when to choose it matters.
For comprehensive shoulder development
The multi planar nature of the Arnold press trains the shoulders more comprehensively than standard pressing. Users wanting full shoulder development benefit from including Arnold presses. Standard inclusion in many bodybuilding programmes targeting all delt heads.
For variation from standard pressing
When standard shoulder press becomes stale or plateaus, switching to Arnold press provides different stimulus. The novelty often produces fresh progress. Most users can return to standard pressing later with maintained or improved performance.
For users with shoulder issues
Some users with shoulder discomfort during standard pressing find Arnold press more comfortable. The neutral starting position avoids the demanding overhead position from the start. Worth trying as alternative when standard pressing causes problems.
As warm up before heavy pressing
2 to 3 sets of moderate weight Arnold press as warm up before heavy standard pressing. The exercise activates all delt heads and warms up the shoulder joints through full range. Effective preparation for heavier work that follows.
How to use it
Arnold press fits into programmes in specific ways. The right approach depends on your goals.
For hypertrophy
8 to 12 reps, 3 to 4 sets. Moderate dumbbells. The comprehensive shoulder stimulus produces good hypertrophy. Useful as primary or secondary shoulder exercise. Many bodybuilders include Arnold press specifically for full shoulder development.
For shoulder mobility
8 to 15 reps with light to moderate weight. The rotation through the press maintains and develops shoulder mobility. Useful inclusion for users with limited shoulder range. The exercise itself improves mobility while building strength.
As accessory work
2 to 3 sets after main barbell pressing. Moderate dumbbells. Adds rotation and full range work to barbell focused programmes. Standard inclusion in many bodybuilding shoulder programmes.
For variation
Cycling between standard press and Arnold press every 4 to 8 weeks provides varied stimulus. The novelty produces fresh progress. Most users benefit from this rotation rather than sticking with one press variation indefinitely.
The Arnold press sits in the shoulder exercises library alongside other pressing variations and shoulder development exercises. For the complete catalogue, see our Shoulder Exercises Hub.
Back to the Shoulder Exercises Hub
This guide sits inside our shoulder exercises library, covering everything from overhead pressing patterns to lateral raise variations, rear delt work and specialist movements. Head back to the hub for the full catalogue.
More shoulder exercises
For standard pressing, our Dumbbell Shoulder Press covers the basic version. Seated Dumbbell Press covers the seated variation. And Dumbbell Lateral Raises covers side delt focus.
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Alternating Dumbbell Shoulder Press
Dumbbell Front Raises