Quick Answer
Arnold Press is a intermediate strength exercise that targets your shoulders. It uses a dumbbell. Sit on bench with back support or stand.
Video Tutorial
How to Perform the Arnold Press
- 1
Sit on bench with back support or stand.
- 2
Hold dumbbell in each hand at shoulder height, palms facing body, elbows bent.
- 3
Begin pressing dumbbells overhead.
- 4
As you press, rotate palms outward so they face forward at the top.
- 5
Continue until arms are fully extended overhead.
- 6
Pause briefly.
- 7
Lower dumbbells slowly, rotating palms back towards body as you return to starting position.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Arnold Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Arnold Press work?
The Arnold Press primarily works your shoulders. Secondary muscles include the triceps.
What equipment do I need for the Arnold Press?
The Arnold Press needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Arnold Press suitable for beginners?
The Arnold Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Arnold Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Arnold Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.