Arnold Press: how to do it right
In short: The Arnold press is a shoulder press with external rotation of the arms, targeting the anterior deltoid with peak tension at mid-range.
How to do it, step by step
- 1Sit with your torso upright, dumbbells in front of your shoulders palms turned toward you, elbows low and tucked in.
- 2Start by flaring the elbows out while turning the palms forward: the rotation starts the movement.
- 3Press the dumbbells upward under control, without violently locking the elbows.
- 4Lower by reversing: the palms come back to face you, elbows closing in front.
- 5Keep a continuous rhythm, about 2 seconds up and 2 to 3 seconds on the way back, with no jerking.
The mistake to avoid
Don't go too heavy, the rotation becomes risky for your shoulder.
Other common mistakes
- Swinging the torso to throw the load up: stay strapped to the backrest and let the shoulders do the work.
- Rushing the wrist rotation: it's what targets the anterior deltoid, perform it slowly and completely.
- Flaring the elbows too far back at mid-range: keep them slightly in front of the torso to protect the shoulder.
- Loading too heavy and losing control at mid-range: reduce the weight to master the hardest point.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps
The anterior deltoid is the prime mover, worked from the rotation on and then in the vertical press. The lateral deltoid steps in as support when the elbows flare out. The triceps handles the lockout at the end of the extension. The supraspinatus and the rotators stabilize the joint during the rotation.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
- One-Arm Kettlebell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Sit with your torso upright, dumbbells in front of your shoulders palms turned toward you, elbows low and tucked in. Start by flaring the elbows out while turning the palms forward, the rotation starts the movement, then press upward without violently locking out. Lower by reversing, palms coming back to face you and elbows closing in front.
How far down should I go?
At the bottom, bring the dumbbells back in front of the shoulders palms facing you without forcing further. At the top, press up to extension without slamming the elbows. The key point is mid-range, when the dumbbells pass in front of your face with the elbows open at shoulder height, that's where the anterior deltoid works the most. Use the range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the work in the front shoulder. Deliberately slow down when the dumbbells pass in front of your face at mid-range, where the anterior deltoid is the most stretched under load. Also take care of the wrist rotation, it's what goes after the anterior deltoid. A moderate load well controlled always beats a heavy weight swung.
How fast should I do the movement?
Aim for about 2 seconds up and 2 to 3 seconds on the way back, with no jerking. Above all, slow down when the dumbbells pass in front of your face at mid-range, it's the hardest passage and the one that does the work. Never swing to get past this point.
How do I breathe?
Breathe in in the bottom position before the rotation, brace the abdomen and lightly hold your breath as you pass the sticking point at mid-range, then breathe out at the end of the press. Keep the trunk locked to avoid arching the lower back.