Muscles worked
What the arnold press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the bench. Set an adjustable bench upright or one notch back from upright, so your back is supported and your head clears the dumbbells at the top.
- 02
Get the dumbbells up. Sit with the dumbbells standing on your thighs near your knees. Lean back and kick one knee up at a time to bring each dumbbell to your shoulder.
- 03
Start position. Hold the dumbbells in front of your shoulders at about chin height, palms facing you, elbows bent and pointing down and in front of your body, like the top of a curl.
- 04
Brace. Feet flat and a little wider than hips, back and head against the pad, ribs pulled down. Take a breath and tighten your stomach before the first rep.
Step by step
How to do the arnold press
- 01
Start the press. Begin pressing up while you open your elbows out to the sides. The dumbbells stay roughly over your elbows the whole time.
- 02
Turn as you rise. Rotate your palms from facing you to facing forward in one smooth motion as the dumbbells rise. The turn should be finished by about forehead height.
- 03
Finish overhead. Keep pressing straight up until your arms are straight with the dumbbells over your shoulders, palms facing forward. They can come close together but do not need to touch.
- 04
Lower and turn back. Lower under control, starting the turn back as the dumbbells pass your forehead and letting your elbows come back in front of you as your palms turn to face you again.
- 05
Return to the start. Finish each rep back at chin height with palms facing you, then start the next one without bouncing out of the bottom.
Cues to say in your head
- Palms to face first
- Elbows open as you press
- Turn done by forehead
- Ribs down
- Control the turn back
Fix these first
Common mistakes
Pressing straight up, then turning at the top
Blend the turn into the press so it is done by forehead height. Spinning the dumbbells at lockout skips the part of the lift that makes it an Arnold press.
Arching the lower back off the pad
Pull your ribs down and keep your back on the bench. If you still arch, the dumbbells are too heavy.
Dumbbells drifting forward during the turn
Keep your forearms vertical and the dumbbells over your elbows as they open out, so the dumbbells finish over your shoulders rather than in front of your face.
Rushing the way down
Take about two seconds to lower and turn back, keeping the dumbbells over your elbows the whole way down to chin height.
Wrists bent back
Keep the handle over your forearm bones with knuckles pointing up, so your wrists stay stacked through the turn.
Stay safe
Use dumbbells you can control through the full turn; the Arnold press usually takes a little less weight than a standard dumbbell shoulder press. If you cannot finish a rep, lower the dumbbells to your shoulders under control and then down to your thighs rather than grinding with your arms bent overhead. Never let them drop from overhead, and end each set the same way instead of dropping them beside the bench. A spotter should stand behind you and help at your wrists, not your elbows. Stop if you feel a pinching pain at the front or top of your shoulder, and try a smaller rotation or a neutral grip press instead. Pain that keeps coming back is worth getting checked.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 65–78% 1RM | 1.5 to 2 min |
| Strength | 3 to 4 | 6 to 8 | 78–85% 1RM | 2 to 3 min |
| Endurance | 2 to 3 | 12 to 15 | 55–65% 1RM | 45 to 90 s |
| Technique | 2 to 3 | 8 to 10 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
168–183lb
3 to 4 sets of 6 to 8 reps, 2 to 3 min rest. Heavier sets work, but most people get more from heavy barbell or dumbbell presses and use this as a second shoulder lift.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Arnold Press questions
What muscles does the Arnold press work?
Mainly the front delts and triceps, with the side delts helping as your elbows open out and the upper chest helping at the bottom. The traps and serratus rotate your shoulder blades, and your abs keep your trunk steady.
Is the Arnold press better than a regular shoulder press?
Neither is better for everyone. The Arnold press adds a turn that sweeps your elbows from in front of you out to the sides, while a regular dumbbell or barbell shoulder press is simpler and usually lets you lift more. Many programs use a regular press as the main lift and the Arnold press as a second shoulder exercise.
Should I do the Arnold press seated or standing?
Seated with back support is the usual way and makes it easier to keep your lower back from arching. Standing works too, but it asks more of your trunk, so start lighter.
Is the Arnold press bad for your shoulders?
Not for most people when done with control and a sensible weight. If the turn causes pinching at the front of your shoulder, shorten the rotation or switch to a neutral grip dumbbell press.
How heavy should I go on the Arnold press?
Expect to use a little less than on a standard dumbbell shoulder press. Pick a weight you can press for your target reps with the same smooth turn on every rep.
How many sets and reps of Arnold press should I do?
For muscle, 3 to 4 sets of 8 to 12 reps works well for most people. Add reps first, then move up to the next dumbbell when you hit the top of the range on every set.
Train in Protocol
Log your arnold press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.