Arnold Press
The arnold press is a dumbbell shoulder exercise that targets the deltoids through a combined pressing and rotation movement. Named after Arnold Schwarzenegger, it provides greater muscle activation across all three deltoid heads compared to a standard overhead press.
How to do it
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you.
- Begin pressing the dumbbells overhead while simultaneously rotating your palms away from you.
- Fully extend your arms overhead with palms now facing forward at the top of the movement.
- Slowly lower the dumbbells back to the starting position, reversing the rotation so palms face you again.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly against the bench pad.
- Start with palms facing inward toward your chest.
- Rotate your wrists smoothly as you press upward.
- Control the descent and reverse the rotation carefully.
Breathing: Exhale steadily as you press and rotate the weights upward, and inhale slowly as you return them to starting position.
Common mistakes
- Rushing the rotation can strain the shoulder joint.
- Arching the lower back excessively shifts work away from the shoulders.
- Using momentum instead of muscle control reduces shoulder activation.
Muscles worked
Primary: delts. Secondary: triceps, traps, upper back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort during the rotation, ease off and use a standard shoulder press instead.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do the palms need to rotate during the press?
The rotation engages different parts of the deltoid muscle throughout the full range of motion compared to a standard press.
Can I do this exercise standing up?
Yes, standing adds a core stability challenge, but starting seated helps protect your lower back while learning the movement.
What weight should I choose as a beginner?
Start with much lighter dumbbells than you would use for a standard shoulder press because the twisting motion adds complexity.