How to do the Arnold Press
Primary: Front Delts, Side Delts · also works Triceps, Upper Back. Also called: rotational dumbbell press.
Step by step
- 1
Sit on an upright bench holding dumbbells in front of your shoulders with your palms facing you.
- 2
Press the dumbbells up while rotating your palms outward.
- 3
Finish with your arms straight overhead and palms facing forward.
- 4
Reverse the motion, rotating the palms back toward you as you lower.
Coaching cues
- Rotate smoothly through the middle of the press
- Keep the weight lighter than a standard press
- Keep your core braced and avoid leaning back
Common mistakes
- Rushing the rotation
- Using too much weight
- Dropping the elbows too low at the start
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Arnold Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Arnold Press work?
Primary: Front Delts, Side Delts. Secondary: Front Delts, Side Delts, Triceps, Upper Back
How many sets and reps of Arnold Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Arnold Press?
Same movement pattern, different equipment: Seated Dumbbell Press, Dumbbell Shoulder Press, Machine Shoulder Press, Overhead Press, Band Shoulder Press, Kettlebell Press.
Is the Arnold Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.