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All shoulders exercisesShoulders · Gym

Arnold Press

Rotational press hits all three heads of the delt.

IntermediateDumbbells3 × 8–12
Arnold Press demonstration thumbnail — Arnold Press - Shoulder Exercise - Proper Form Tutorial
ShouldersDumbbells

Arnold Press

Demo · Buff Dudes

Verified Arnold Press demonstration by Buff Dudes. Click to play.

How to do the Arnold Press

  1. 1Start palms in
  2. 2Rotate as you press
  3. 3Palms forward at lockout

Benefits of the Arnold Press

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services