If you're looking to sculpt robust shoulder muscles akin to Arnie's, the Arnold press deserves a spot in your routine. Renowned as one of the premier shoulder exercises, why not channel The Terminator himself and incorporate this movement with a set of the best adjustable dumbbells?
The Arnold press, a variation of the traditional dumbbell overhead press, is a staple in bodybuilding circles. It effectively targets all facets of your deltoids—be it the anterior delts (front), lateral delts (sides), or posterior delts (rear)—for shoulder gains.
Distinguished by its unique palm-turning motion during the upward phase and emphasis on controlled descent, the Arnold press maximizes muscular engagement and time under tension. However, individuals with preexisting shoulder injuries should exercise caution, as this exercise may further discomfort. Always consult with a qualified healthcare professional before attempting new exercises.
How to do an Arnold press
To do an Arnold press, you’ll need a set of dumbbells or kettlebells. If you’re working out from home, we’ve found the best adjustable dumbbells to help boost your workouts, but if you’re going to the gym, be sure to put your ego aside and start with a lighter weight until you’ve mastered your form. It’s also a good idea to do a proper shoulder warm-up before attempting this move.
If you suffer from lower back problems, it’s a good idea to do this exercise sitting down against a bench, to reduce the pressure on your back as you lift. You’ll still get a brilliant arm workout and sitting can also work your primary movers harder, as other muscles can't pick up the weight.
It’s also important to take your time during this move — rushing, or being overly explosive actually lessens the impact of the Arnold press, so slow down!
- Start by standing with your legs shoulder-width apart, holding a dumbbell in each hand, with your elbows bent and palms facing toward you
- In one fluid motion, raise the dumbbells above your head and rotate your palms out away from your body
- Pause at the top of the movement, when your arms are extended straight above your head
- Reverse the movement so you are back at your starting position.
Arnold press: Benefits
The Arnold press hits the three heads of the deltoids, which can help you lift stronger when it comes to other lifts and builds more well-rounded shoulders. The medial and posterior deltoids often get neglected in other arm workouts like press-ups and bench presses, whereas the range of motion in the Arnold press helps work all three deltoid muscles evenly.
A standing Arnold press also works your lower back muscles, as your back works to stabilize your body as you move. A stronger back can help improve your posture and your performance during exercises like deadlifts and rows.
Arnold press: Modifications
Not all shoulder exercises are created equal, but this is by far one of the most challenging. If you need to modify the movement, try the following variations.
Seated Arnold Press
As we mentioned above, the Arnold press can be challenging if you suffer from lower back issues. If this is the case, perform the exercise as above, but sit on a chair or bench to reduce the pressure on your back.
Kneeling Arnold press
You can also do the move in a tall kneeling position or challenge your stability by kneeling on one leg, as you’re forced to engage your glutes and abs more to hold the position. This prevents you from arching your back in the move and helps you target your arm and shoulder muscles.
You can read about what happened to our writer's shoulders when they did 50 Arnold presses a day for a week here. Spoiler, this one hurts.
More from Tom's Guide
- Here are the best resistance band arm exercises to try right now
- Strengthen your back, biceps and shoulders with this routine
- This exercise that sculpts your arms and abs using just your bodyweight is our go-to.
