Push · Dumbbells, bench
Arnold press: how to do it and why it works
The Arnold press adds rotation to an overhead press, which drags the front and side delts through more range than a standard press ever will.
Muscles worked: Anterior deltoid, Lateral deltoid, Triceps
How to do it
- Sit upright with dumbbells at chin height, palms facing you, elbows tight in front of the chest.
- Begin pressing while rotating the palms outward so they face forward at the halfway point.
- Finish overhead with arms straight and biceps near the ears.
- Reverse exactly: lower while rotating the palms back toward your face.
- Keep the ribs down and the core braced so the press does not become a back arch.
Mistakes to avoid
- Rotating after the press instead of during it, which removes the point of the lift.
- Going too heavy — the rotation phase is the weak link, not the lockout.
- Letting the elbows drop below chest level at the bottom and stressing the shoulder capsule.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps, 90s rest |
| Shoulder health | 3 sets of 12–15 light, slow reps |
| Superset | Pair with lateral raises for a delt finisher |
Swaps and alternatives
- Dumbbell shoulder press — Heavier loading when rotation is the limiter.
- Cuban press — More external rotation work for overhead athletes.
- Lateral raise — Isolates the side delt without overhead stress.
Common questions
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