Arnold Press: How-to, Tips & More
The Arnold Press is a intermediate compound exercise for your shoulders. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Arnold Press
- Hold dumbbells at shoulder height with your palms facing you.
- Press up while rotating your palms to face forward.
- Finish with your arms straight overhead.
- Reverse the rotation on the way down.
Arnold Press tips
- Keep the rotation smooth through the whole rep.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Arnold Press alternatives
Dumbbell Shoulder Press
Shoulders
Seated Dumbbell Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Arnold Press work?
The Arnold Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Arnold Press good for beginners?
Yes. The Arnold Press is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Arnold Press?
You need dumbbells.
Add Arnold Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon