Arnold Press: How to Do It, Muscles Worked & Benefits
Animated demoThe Arnold press, made famous by Arnold Schwarzenegger, is a shoulder press with a rotation. You start with the palms facing you and rotate them forward as you press, which hits all parts of the shoulder.
What is the arnold press?
The Arnold press, made famous by Arnold Schwarzenegger, is a shoulder press with a rotation. You start with the palms facing you and rotate them forward as you press, which hits all parts of the shoulder.
The arnold press is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home or in the gym, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the arnold press are the shoulders, with help from the triceps.
Shoulders (primary)
The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.
Triceps (secondary)
The triceps make up about two-thirds of the upper arm. They straighten the elbow and help in every pushing movement, from push-ups to the bench press.
How to do the arnold press: step by step
- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the arnold press
- Hits front and side delts
- Longer range than a regular press
- Great variety for shoulder days
- Dumbbells only
Like all resistance training, the arnold press also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Going too heavy and rushing the rotation
- Arching the back
- Short range
- Elbows dropping way down
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Start with the dumbbells at chin height, palms facing you
- Rotate and press in one smooth motion
- Reverse the rotation on the way down
- Use about 20% less weight than your normal press
How to breathe
Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 10 | 60–90 sec | 2× per week |
| Intermediate | 3 × 10–12 | 60–120 sec | 2× per week |
| Advanced | 4 × 8–12 | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
Make it harder
- Standing Arnold press
Arnold Press for men and women
The technique of the arnold press is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Intermediate Home Workout (Dumbbells + Pull-Up Bar)
- Advanced Home Workout for Men (Push / Pull / Legs + Conditioning)
- Advanced Push / Pull / Legs Gym Program for Men (6 Days)
- Advanced Home Workout for Women (Glute Builder + HIIT)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the arnold press work?
The arnold press mainly works the shoulders, with the triceps helping.
Is the arnold press good for beginners?
It is rated intermediate. Beginners should start with an easier variation such as Dumbbell Shoulder Press and build up.
How many sets and reps of the arnold press should I do?
Beginners: 3 × 10. Intermediate: 3 × 10–12. Advanced: 4 × 8–12. Train each muscle group about twice per week.
Can I do the arnold press at home?
Yes, it needs little or no equipment.
How often should I train with the arnold press?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoFace Pulls
Face pulls use a rope on a cable machine pulled toward your face with the elbows high.
Animated demoDumbbell Shoulder Press
The dumbbell shoulder press builds strong, rounded shoulders by pressing dumbbells overhead, seated or standing.
Animated demoBarbell Overhead Press
The standing barbell overhead press (military press) is a key strength lift for the shoulders and triceps.
Animated demoLateral Raises
The lateral raise isolates the side delts, the muscles that make your shoulders look wider.
Animated demoReverse Dumbbell Flyes
Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over.