Videos
Instructions
- Sit on a musculation bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your body.
- Press the dumbbells upward while simultaneously rotating your palms to face forward.
- Continue pressing until your arms are fully extended overhead.
- Pause briefly at the top, then reverse the motion, rotating your palms back toward your body as you lower the dumbbells.
- Return to the starting position and repeat.
Technical Tips
- Maintain a controlled motion throughout the lift to avoid shoulder strain.
- Keep your back firmly against the bench to minimize lower back involvement.
- Rotate the wrists smoothly to ensure proper deltoid engagement.
Breathing Tips
- Inhale as you lower the dumbbells back to shoulder height.
- Exhale forcefully as you press the weights overhead.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain
The Arnold press is a powerful shoulder exercise designed to target all three heads of the deltoid muscle through a unique rotational pressing motion. Named after Arnold Schwarzenegger, this movement combines the benefits of a traditional shoulder press with the added engagement of front deltoid rotation. It’s performed using dumbbells while seated or standing, typically on a musculation bench for added support. This makes it especially effective for improving shoulder strength, muscular balance, and hypertrophy. The rotational component of the Arnold press increases time under tension, leading to greater muscle activation and development. This exercise is favored by bodybuilders and strength trainers alike for its efficiency in building shoulder mass and enhancing upper body aesthetics. Ideal for intermediate lifters, the Arnold press offers functional carryover to pushing movements and athletic performance. When executed with proper form and progression, it can significantly contribute to shoulder stability, joint health, and muscle symmetry.
What muscles do I work with the Arnold press?
The Arnold press primarily targets the shoulders, engaging all three deltoid heads—front, side, and rear—along with secondary activation of the triceps.
Is the Arnold press better than a regular shoulder press?
The Arnold press adds a rotational component that increases front deltoid activation, making it more effective for full shoulder development compared to a standard shoulder press.
Should I do the Arnold press standing or seated?
Both options are effective, but the seated version offers more back support and reduces lower body involvement, allowing better isolation of the shoulder muscles.
Is the Arnold press safe for my shoulders?
Yes, when performed with proper form and controlled motion, the Arnold press is safe. However, individuals with shoulder injuries should consult a professional before performing it.
How heavy should I go on the Arnold press?
Use moderate weights that allow you to maintain control and complete the full range of motion without compromising form. Prioritize technique over load.