How to Do the Arnold Press
The Arnold press starts with your palms facing you and rotates them forward as you press overhead, taking your shoulders through a longer path than a standard dumbbell press. It suits intermediate lifters who want extra variety for their delts.
Log every set of your Arnold Press in Superlift
Muscles worked
Primary
- Shoulders
Secondary
- Triceps
How to do the Arnold Press
- 1
Sit on a bench with back support, holding dumbbells at shoulder height with your palms facing you.
- 2
Brace your core and keep your elbows in front of your body.
- 3
Start pressing up as you rotate your palms to face forward.
- 4
Finish with your arms straight overhead and your palms facing forward.
- 5
Pause briefly.
- 6
Reverse the motion on the way down, rotating your palms back toward you.
- 7
Keep your back on the bench.
Form cues to remember
- Rotate smoothly as you press
- Keep your back against the bench
- Control the way down
- Don't flare your elbows early
Arnold Press video tutorial
Common mistakes
Rushing the rotation
Slow down and turn your palms smoothly through the press.
Arching the lower back
Brace your abs and keep your back on the bench.
Using too heavy dumbbells
Go lighter than your regular dumbbell press.
Skipping the full range
Lower until the dumbbells are at shoulder height with palms facing you.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 seconds rest |
|---|---|
| Strength | 3 sets of 6–8 reps with a controlled tempo |
| Endurance | 2–3 sets of 12–15 reps with light dumbbells |
The rotation under load can stress your shoulders if you rush it. Use lighter weights than your regular press and stop if you feel pinching.
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Track your Arnold Press and watch it go up
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Arnold Press FAQ
What does the Arnold press work?
It works all three parts of your shoulders, especially the front delts, with your triceps assisting. The rotation adds range.
Arnold press vs dumbbell shoulder press?
The Arnold press has a longer path and uses lighter weights. A standard press lets you go heavier.
How heavy should I go on the Arnold press?
Lighter than your standard dumbbell press. Choose a weight that lets you rotate smoothly for 8–12 reps.
