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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
Description
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.