Arnold press: How to do it, and the benefits for strengthening your chest and shoulder muscles

A photo of arnold schwarzenegger
(Image credit: Jack Mitchell / Contributor)

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 

Ilo of person doing an Arnold press

(Image credit: Shutterstock)

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

Woman doing a seated Arnold press

(Image credit: Getty images)

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.

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Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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