Arnold Press — How-To, Muscles Worked, Variations, And Benefits

The Arnold press is a shoulder exercise that involves rotating the palms outward while lifting dumbbells overhead. It targets the deltoids, triceps, and upper back, helping build upper-body strength and muscle mass.

Arnold Schwarzenegger has contributed immensely to the world of bodybuilding. Whether through the cult-classic documentary Pumping Iron (1977) or his book ‘The New Encyclopedia of Modern Bodybuilding.’

One of his best exercise inventions is the Arnold press, a highly effective variation on the standard Overhead Dumbbell Press.

As a personal trainer, I prescribe the Arnold press to lifers who’ve hit a plateau and need help adding size to their deltoids. Since this exercise involves several moving parts, I have my clients use relatively light weights initially to ensure the target muscles are doing most of the work. Here is everything you need to know about the exercise.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Subscribe Arnold Press DetailsShow More

Basic Information
Body Part	Shoulders
Primary Muscles	Deltoids, Serratus Anterior, Trapezius, Triceps brachii
Secondary Muscles	Infraspinatus, Teres Minor, Triceps, Upper Pectorals
Equipment	Dumbbells, Weight Bench
Exercise Characteristics
Exercise Type	Strength
Movement Pattern	Push
Force Type	Concentric
Unilateral/Bilateral	Bilateral
Compound/Isolation	Compound
Bodyweight Exercise	No
Training Parameters
Difficulty Level	Intermediate
Target Training Goals	Hypertrophy
Suitable Workout Phases	Main workout
Risk Level	Moderate
Weight Category	Moderate (e.g., medium dumbbells, kettlebells)

Recommended Rep Ranges

Goal	Rep Range
Strength	4-6
Hypertrophy	8-12
Endurance	12-20
Power	3-6
Muscular endurance	12-15
Stability core	8-12
Flexibility mobility	8-12

Similar Exercises

• Star Jumps: Full-Body Workout for Stronger Legs and Core
• Master the Split Jerk: Target Your Full Body Strength Today!
• Master the Overhead Press: Build Shoulders and Upper Body Strength
• Unlock Flexibility: Fixed Bar Back Stretch for Total Body Relief

How To Perform The Arnold Press

The Arnold press, like all shoulder exercises, does carry some risks (as you’ll see below). To protect your shoulder joints, it’s important to perform the movement with proper form. The Arnold Press is slightly more complex than the basic shoulder press, but it’s easy enough to master and significantly more effective for building powerful shoulders once you get it right.

You could perform the Arnold press seated or standing. We’ll be sticking with the standing variation for the sake of this article:

Here are step-by-step instructions to perform the Arnold Press:

Step One — Choose an Appropriate Weight

This exercise uses dumbbells. The instability maximizes muscle recruitment, and the one-handed weights allow for greater mobility). So, grab a pair with a neutral grip (palms facing each other) and hold it against your thighs.

Pro Tip: This exercise requires greater stability and balance than the conventional overhead dumbbell shoulder press. Begin with a relatively lighter weight on this exercise to drill the movement mechanics.