Arnold Press

Diagram showing a person performing a seated Arnold press press exercise, starting with dumbbells at shoulder height and finishing with arms extended overhead, seated on a chair with a backrest.

Exercise Description

The Arnold Press is a shoulder exercise popularized by Arnold Schwarzenegger that combines a shoulder press with a rotational movement of the arms. The exercise begins with the palms facing the body and rotates them outward as the dumbbells are pressed overhead. This increased range of motion places significant emphasis on all three heads of the deltoid muscle, making it an excellent exercise for developing shoulder size, strength, and overall muscular balance.

Primary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Lateral Deltoids (Side Shoulders)

Secondary Muscles Worked

  • Posterior Deltoids (Rear Shoulders)

  • Triceps Brachii

  • Upper Trapezius

  • Serratus Anterior

  • Upper Pectoralis Major

  • Rotator Cuff Muscles (Stabilizers)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Sit or stand holding a dumbbell in each hand.

  2. Start with the dumbbells in front of your shoulders and your palms facing your body.

  3. Keep your elbows bent and positioned in front of your torso.

  4. Engage your core and maintain a neutral spine.

  5. Lift your chest and keep your shoulders relaxed.

Movement

  1. Begin pressing the dumbbells upward while simultaneously rotating your palms outward.

  2. Continue rotating until your palms face forward near the midpoint of the movement.

  3. Press the dumbbells overhead until your arms are nearly straight.

  4. Pause briefly at the top position.

  5. Lower the dumbbells slowly while reversing the rotation.

  6. Return to the starting position with your palms facing your body.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Excessive Weight

  • Heavy weights often reduce control and compromise the rotational component of the exercise.

Rushing the Rotation

  • Perform the rotation smoothly and under control throughout the movement.

Arching the Lower Back

  • Excessive back extension can place unnecessary stress on the lumbar spine.

Shrugging the Shoulders

  • Avoid elevating the shoulders toward the ears during the press.

Using Momentum

  • Do not lean backward or use body movement to assist the lift.

Incomplete Range of Motion

  • Fully rotate and press the dumbbells through the intended movement pattern.

Allowing the Wrists to Collapse

  • Keep the wrists neutral and aligned with the forearms.

Shoulder Exercises