Videos
Instructions
- Sit on a bench with back support and hold a dumbbell in each hand in front of you at shoulder height, palms facing your body.
- Rotate your palms outward as you press the dumbbells overhead until your arms are fully extended.
- Pause briefly at the top with the dumbbells aligned above your shoulders.
- Reverse the movement by rotating your palms back toward your body while lowering the dumbbells to the starting position.
Technical Tips
- Maintain a controlled motion throughout the lift.
- Avoid arching your lower back by keeping your core engaged.
- Ensure full rotation of the wrists during the pressing phase for proper execution.
Breathing Tips
- Exhale as you press the dumbbells overhead.
- Inhale as you lower them back to the starting position.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement
- Cervical spine issues
The Arnold Dumbbell Press is a powerful compound exercise that targets all three heads of the shoulder, particularly emphasizing the front deltoid through its unique rotational movement. Named after Arnold Schwarzenegger, this variation of the traditional dumbbell shoulder press adds a twist that increases time under tension and muscle activation. Starting with the palms facing the torso, the Arnold Press involves rotating the wrists as the dumbbells are pushed overhead. This motion engages the anterior deltoids more significantly than a standard overhead press while still recruiting the lateral deltoids and triceps. It also promotes better shoulder mobility and control, making it a valuable addition to any upper-body workout routine focused on aesthetics or performance. This exercise is especially effective for intermediate lifters looking to add variety and intensity to their shoulder training. Its dynamic range of motion enhances both hypertrophy and functional strength, making it a staple in bodybuilding and general fitness programs.
What muscles does the Arnold Press work?
The Arnold Press targets all three deltoid heads with an emphasis on the front deltoid, and also engages the triceps during the pressing phase.
Is the Arnold Press better than a regular shoulder press?
The Arnold Press offers a longer range of motion and greater front deltoid activation, making it a valuable variation for muscle development.
Can beginners do the Arnold Press?
While effective, the Arnold Press is best suited for intermediate users due to its coordination demands and rotation mechanics.
Should I do the Arnold Press standing or seated?
The seated position provides better support and reduces lower back strain, making it the preferred choice for most lifters.
How many reps should I do for shoulder growth?
Perform 8–12 reps per set using a weight that challenges your muscles while maintaining proper form and control.