Named after bodybuilding legend Arnold Schwarzenegger, this exercise builds on the traditional shoulder press by adding a rotational movement that increases muscle activation and range of motion.

While a typical shoulder press starts with dumbbells at shoulder height and moves straight up, the Arnold press begins with your palms facing you in a supinated position and rotates them outward into a pronated position (palms facing forward) as you press the weights overhead.

The Arnold press also increases time under tension and requires more control, especially through the midrange of the movement. This makes it slightly more challenging and beneficial for shoulder development.

To get started:

  1. Sit on a bench with back support or stand with your feet about shoulder-width apart. Hold a dumbbell in each hand at shoulder level, keeping your palms facing your chest and elbows bent in front of you.
  2. Engage your core by gently tightening your abdominal muscles to support your spine and maintain upright posture.
  3. As you initiate the movement, press the dumbbells upward while gradually rotating your wrists so your palms begin to turn forward.
  4. Continue pressing until your arms are fully extended overhead, with your palms now facing away from you at the top of the lift.
  5. Slowly reverse the movement. Lower the dumbbells back to shoulder level while rotating your wrists so that your palms return to the starting inward-facing position.

Perform 8 to 12 repetitions for 2 to 4 sets, depending on your goals and experience level.

Potential modifications

  • Beginner: Start with light dumbbells and perform the exercise seated to increase stability. Focus on mastering the rotation.
  • Intermediate: Increase the weight slightly and consider standing to activate more core muscles.
  • Advanced: Use heavier weights or incorporate the Arnold press into supersets with lateral raises or upright rows. Ensure your shoulder mobility can support heavier loads and full rotation.

The Arnold press primarily targets the shoulder muscles, including:

  • Anterior deltoid: Positioned at the front of the shoulder, this muscle plays a key role throughout the movement, particularly during the initial lifting phase.
  • Lateral deltoid: Located on the side of the shoulder, this muscle becomes more involved as the arms move outward and overhead.
  • Posterior deltoid: This muscle is found at the rear of the shoulder and is activated slightly by the exercise’s rotational motion.
  • Triceps brachii: These muscles at the back of the upper arms assist during the pressing portion of the lift.

The trapezius and upper back muscles help stabilize the shoulder joint. The core engages to maintain posture and balance, especially when the movement is performed in a standing position.

The Arnold press offers several distinct advantages for shoulder development and overall strength:

  • Greater deltoid engagement: The rotational movement activates more parts of the shoulder than a standard press, contributing to fuller muscle development.
  • Improved shoulder mobility: The exercise helps improve range of motion in the shoulder joint, especially in rotation and flexion.
  • Increased time under tension: The slower, controlled motion places continuous stress on the muscles, which promotes hypertrophy (muscle growth).
  • Better muscle coordination: The Arnold press trains your body to move more fluidly, enhancing control and stability in your upper body.

Whether your goal is muscle building, athletic performance, or injury prevention, the Arnold press fits well into a variety of strength programs.

To get the most out of the Arnold press while avoiding injury, keep these safety tips in mind:

  • Warm up thoroughly: To prepare your joints and muscles, perform dynamic exercises such as arm circles, band pull-aparts, or light dumbbell presses.
  • Use controlled movements: Avoid jerking the weights or moving too quickly through the rotation, which places unnecessary stress on your rotator cuff.
  • Avoid locking out elbows: Keep a slight bend at the top to reduce strain on your joints and maintain muscle tension.

If you have limited shoulder flexibility or a history of shoulder injuries, consult a professional before attempting this exercise.

Incorporating the Arnold press into your routine can help you develop stronger, more balanced shoulders. Its unique combination of rotation and pressing engages the entire deltoid group, making it a superior option compared to standard shoulder presses.

With proper form, appropriate progression, and attention to safety, this exercise can boost upper-body strength, enhance mobility, and improve overall performance in athletic and everyday activities.