Shoulders · Compound

Arnold Press

A rotating dumbbell press that takes the shoulders through a longer range.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps
EQUIPMENT
Dumbbell, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit holding dumbbells in front of the shoulders, palms facing you.

  2. Begin pressing up while rotating the palms to face forward.

  3. Finish with arms straight overhead.

  4. Reverse the rotation as you lower back to the start.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Arnold Press work?

The main muscle is Front delts, Side delts. It also works Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Arnold Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Arnold Press?

These train the same muscles: Seated Dumbbell Shoulder Press, Overhead Press, Machine Shoulder Press.