The Arnold press combines a rotation with the press, moving through more of the shoulder's range of motion than a standard dumbbell press. It trains the front and lateral delts through a sweeping arc.
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Form Guide
Step-by-step: Arnold Press
1Start with dumbbells at shoulder height, palms facing you (supinated), elbows in front.
2As you press up, rotate your palms forward and out — ending in the standard overhead position at the top.
3Reverse the rotation on the way down.
4Elbows come in front of your torso at the start, not to the sides.
Common Mistakes
What most people get wrong
Not completing the rotation: the benefit is the arc of motion — complete it.
Going too heavy: the rotation requires control. Lighter than a standard press.
Programming
How to program the Arnold Press
3 sets of 10–12 reps. Best as a secondary shoulder press after OHP or dumbbell press. The additional front delt training makes it complement well with a lateral raise superset.