Arnold Press
The Arnold press is a dumbbell shoulder press with a rotation built in: your palms face you at the bottom and turn to face forward as you press. It works the front, side and rear delts, with the triceps helping to straighten your arms. It suits beginners and experienced lifters who want a shoulder exercise with a bit more range and control, as long as they are happy to use lighter dumbbells than they would for a standard press.
Muscles worked
The Arnold Press mainly works your anterior delts, lateral delts and posterior delts, with your triceps helping.
Setting up
- Pick a pair of dumbbells lighter than you would use for a normal shoulder press. 6-10 kg each is a sensible start for many beginners.
- Sit on a bench with the back pad set upright, or stand with your feet about hip-width apart. Seated is easier to control when you are learning.
- Lift the dumbbells to about upper-chest height, with your palms facing you and your elbows pointing down and slightly forward in front of your body.
- Keep your ribs down and your chest tall, with your head back against the pad if you are seated.
How to do the Arnold Press
- Start with the dumbbells just in front of your shoulders, palms facing you, elbows tucked in front of your ribs.
- Take a breath in and brace your trunk so your ribs stay stacked over your hips.
- Press the dumbbells up and, as they rise past your face, begin turning your palms outwards and your elbows out to the sides.
- Finish with your palms facing forward and your arms almost straight, with the dumbbells directly above your shoulders.
- Pause for a moment at the top without locking your elbows hard.
- Lower under control, turning your palms back towards you and bringing your elbows forward again.
- Arrive back at shoulder height with palms facing you, then start the next rep from there.
Form tips
- Spread the rotation smoothly across the whole press, rather than twisting at the start or flicking your wrists at the top.
- Think of drawing a half-circle with your elbows: they swing from in front of you to out to your sides, then back again.
- Press straight up, not forwards. The dumbbells should finish over your shoulders, not out in front of your face.
- Take 2-3 seconds to lower. This is where you will feel your side delts working hardest.
- Keep your wrists stacked over your elbows, so the dumbbells sit in the middle of your palms rather than dragging your wrists back.
Common mistakes
Using a weight that is too heavy
The rotation makes this feel harder than a standard press, so drop the weight until you can do 8-10 smooth reps with no swaying. Add weight in small steps once it feels controlled.
Arching your lower back
Keep your ribs down and brace before each rep. If your back keeps arching, lower the weight or sit with full back support.
Rushing the rotation
Slow the rep down so the turn of your palms happens evenly all the way up and down. Using momentum from the bottom takes the work away from the muscle.
Pressing forward instead of up
Keep your elbows under the dumbbells as you press, and finish with the weights over your shoulders. If they drift in front of you, the weight is probably too heavy.
Sets and reps
| Build strength | 3-5 sets of 6-8 reps with a weight that feels challenging but controlled, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, 60-90 seconds rest, lowering slowly over 2-3 seconds each rep. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body session or circuit. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Arnold Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Arnold Press FAQs
Is the Arnold press better than a normal shoulder press?
Neither is better for everyone. The Arnold press uses a longer range of motion and a lighter load, so many people use it to work all three delt heads with control. A standard dumbbell press is simpler and usually lets you lift heavier, so choose whichever you can perform well and enjoy.
Should I do the Arnold press seated or standing?
Seated with back support is best while you are learning, as it is easier to stay steady and focus on the rotation. Standing works well once your form is solid, but you will probably need lighter dumbbells and must keep your ribs down so you do not lean back.
What weight should I use for the Arnold press?
Start lighter than you think, with a pair you can press for 10-12 smooth reps while leaving 2-3 reps in reserve. Many people find they need about 20-30% less than their usual dumbbell shoulder press. If you feel any pain, stop and get it checked.
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