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Arnold Press

A shoulder press variation with rotation that targets all three deltoid heads.

Muscle Groups

Front Deltoids Side Deltoids Rear Deltoids Triceps

Equipment Needed

Dumbbells Bench

Named after Arnold Schwarzenegger, this shoulder press variation incorporates rotation throughout the movement, engaging all three heads of the deltoid for complete shoulder development.

How to Perform

  1. Setup: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you (like the top of a curl).

  2. Start Position: Keep your elbows in front of your body with the dumbbells at collarbone level.

  3. Press and Rotate: Press the dumbbells overhead while simultaneously rotating your palms to face forward. Your arms should end up fully extended with palms facing away.

  4. Top Position: At the top, the dumbbells should be directly overhead with arms straight but not locked.

  5. Reverse: Lower the weights while rotating your palms back toward you, returning to the starting position.

Tips

  • Keep the movement smooth and controlled
  • Don’t rush the rotation—let it happen naturally
  • Maintain a slight arch in your lower back
  • Don’t lock out your elbows at the top

Variations

  • Standing Arnold Press: More core engagement required
  • Single-Arm Arnold Press: Unilateral version
  • Seated Arnold Press with Twist: Extra rotation at the bottom
  • Alternating Arnold Press: One arm at a time

Common Mistakes

  • Rotating too quickly or abruptly
  • Arching the back excessively
  • Using weights that are too heavy
  • Not completing the full rotation