Arnold Press
Dumbbell shoulder press that starts with your palms facing you and rotates as you press up.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentDumbbells and bench
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Shoulders
- Front delts
- Dumbbells and bench
How to do the Arnold Press
4 steps, in the order you do them.
- Sit on a bench with back support and hold the dumbbells in front of your shoulders, palms facing you.
- Press up while rotating your wrists until your palms face forward.
- Extend your arms overhead without clanging the dumbbells together.
- Lower by reversing the rotation back to the starting position.
Muscles worked
Common Arnold Press mistakes
What goes wrong most often when you do the Arnold Press, and how to fix it.
The rotation happens all at the bottom or only at the top.
Turn your palms gradually as you press so they face forward when your arms straighten.
Your elbows stay in front the whole way up.
Open your elbows out to the sides as you rotate, so you finish like a shoulder press.
The dumbbells only go down to ear level and you skip the starting rotation.
Lower until the dumbbells are in front of your shoulders, palms facing you, on every rep.
Alternatives to the Arnold Press
They work the shoulders with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Experienced3 × 8–12
- Rest2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Shoulder specialization | Intermediate and advanced | 3 × 8–12 | 2:00 |
| Body part split 5 days | Advanced | 3 × 8–12 | 2:00 |
| Arnold split 6 days | Advanced | 3 × 8–10 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Arnold Press
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
- Arnold split 6 days6 days · 80 min · AdvancedSee routine →
More shoulders exercises
Machine Shoulder PressShoulders · Machine
Barbell Shoulder PressShoulders · Barbell
Barbell Push PressShoulders · Barbell and rack
Dumbbell Shoulder PressShoulders · Dumbbells and bench
Frequently asked questions
What muscles does the Arnold Press work?
The Arnold Press works mainly the shoulders. It also works the front delts and the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Arnold Press?
It appears in 3 of the 36 Mobbe routines, such as Shoulder specialization, Body part split 5 days, and Arnold split 6 days.