Standing Arnold Press
The standing arnold press is a compound shoulder exercise created by Arnold Schwarzenegger that targets all three deltoid heads through a combined rotation and overhead press. The rotating motion increases the range of motion and shoulder muscle activation compared to a standard press.
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand in front of your shoulders with palms facing you.
- As you press the dumbbells overhead, rotate your palms to face forward.
- Extend your arms fully overhead.
- Reverse the rotation as you lower the dumbbells back to the starting position with palms facing you.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced and ribs tucked down.
- Start with palms facing toward your chest.
- Rotate smoothly as you press the dumbbells overhead.
- Finish with your arms fully extended overhead.
- Reverse the rotation as you lower the weights.
Breathing: Inhale as you lower the dumbbells to your shoulders, and exhale steadily as you press them overhead.
Common mistakes
- Arching your lower back as you press, which shifts load away from the shoulders and strains your spine.
- Rushing the rotation, which reduces the muscle-activating benefits of the arc.
- Using weights that are too heavy, leading to jerky momentum instead of controlled strength.
Muscles worked
Primary: delts. Secondary: traps, triceps, rotator cuff.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop immediately and choose a gentler pressing variation.
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 allows the movement to engage all three parts of the deltoid muscle group through a wider range of motion than a standard press.
How heavy should my dumbbells be?
Start lighter than your standard shoulder press since the twisting motion makes the movement more challenging at the same weight.
Should I feel this in my lower back?
No. If you feel it in your lower back, you are likely arching to compensate for heavy weights or fatigue. Lower the weight and brace your core.