The Arnold press adds a rotation to the standard dumbbell overhead press. Named after Arnold Schwarzenegger, it starts with palms facing you at shoulder height, then rotates the dumbbells outward while pressing overhead. The rotation trains all three deltoid heads in a single lift.
What it is
The Arnold press is a dumbbell overhead press that starts with the dumbbells at shoulder level, palms facing the body (supinated). As the arms press up, the wrists rotate outward so palms face forward (pronated) at lockout. The rotation activates the anterior, lateral and posterior delts across the movement.
Muscles worked
| Muscle | Contribution |
|---|---|
| Anterior deltoid | ~40 % |
| Lateral deltoid | ~30 % |
| Triceps | ~20 % |
| Traps, core | ~10 % |
How to Arnold press: 5 steps
-
Set start position
Seated with back support, **dumbbells at shoulder height, palms facing you.**
-
Brace
**Core tight, feet planted, shoulder blades down.**
-
Press and rotate
**Press dumbbells up while rotating wrists outward** — palms face forward at top.
-
Lock out
**Full arm extension at top, palms forward.**
-
Reverse to start
**Lower over 2-3 sec, rotating back to palms-facing-you** at shoulder height.
How it differs from overhead press
- Rotation during press. Palms face body at start, forward at top.
- Three-head deltoid work. Anterior, lateral and slightly posterior heads all engage.
- Longer range of motion. Starting position is lower than standard DB press.
- Lighter loads. The rotation adds difficulty; use 80 % of DB press weight.
Common mistakes
When to use this variation
Use Arnold presses for complete delt development in one exercise. Program 3-4 sets of 8-12 reps. Pair with lateral raises for full delt coverage. Excellent as the main dumbbell shoulder lift in a bodybuilding routine.
FAQ
Seated or standing?
Seated is stricter and better for isolation. Standing allows more body english but higher core engagement.
Is the rotation stressful for shoulders?
For healthy shoulders, no. If you have impingement issues, the rotation may aggravate — stick to standard DB press.
Arnold press or DB press?
Arnold hits more delt heads; standard DB press loads heavier. Use both in rotation.
Related exercises
- Overhead Press: barbell standard
- Seated DB Shoulder Press: seated variant
- Lateral Raise: isolation for lateral delt
- Z Press: floor-seated variant
