The Arnold Press is a powerhouse shoulder-building exercise that uniquely targets all three heads of the deltoid in one dynamic motion. Created and popularized by seven-time Mr. Olympia Arnold Schwarzenegger, this press variation combines a rotation and overhead press to develop balanced, muscular, and injury-resistant shoulders.

In this guide, we’ll break down everything you need to know about the Arnold Press — from form and benefits to variations and pro tips that help maximize your shoulder day.

What Is the Arnold Press?

The Arnold Press starts with dumbbells held in front of your shoulders, palms facing you (a supinated grip). As you press the dumbbells overhead, your wrists rotate to a palms-forward position (pronated grip) at the top. The motion resembles a mix between a front raise and an overhead press, increasing the range of motion and total deltoid activation.

“The Arnold Press provides greater anterior deltoid and overall shoulder muscle activation compared to traditional shoulder presses due to the rotational component.”
— Delavier, Strength Training Anatomy

Arnold Press Muscles Worked

• Primary:

  • Anterior Deltoid

  • Lateral Deltoid

  • Posterior Deltoid

  • Triceps Brachii

• Secondary:

  • Rotator Cuff

  • Upper Trapezius

  • Serratus Anterior

  • Core (isometric)

“Increased range of motion and rotational torque in the Arnold Press recruits more stabilizers, contributing to enhanced shoulder symmetry.”
— Schoenfeld et al., Journal of Strength and Conditioning Research

Benefits of the Arnold Press

1. Targets All Three Deltoid Heads

The rotational motion uniquely engages the anterior, lateral, and posterior deltoid fibers more effectively than the standard dumbbell press.

2. Improves Shoulder Mobility and Stability

The internal-to-external rotation builds strength in the rotator cuff and improves shoulder coordination, reducing injury risk.

“The dynamic movement pattern of the Arnold Press supports glenohumeral stability and improves joint function through a full range of motion.”
— Andrews et al., Clinical Orthopaedics & Related Research

3. Increases Time Under Tension

The longer range of motion compared to traditional presses increases time under tension, which can lead to greater muscle hypertrophy.

How to Do the Arnold Press

Equipment Needed:

• Dumbbells

• Adjustable bench (optional)

Step-by-Step Instructions:

1. Start Position:

   • Sit on a bench with back support or stand upright.

   • Hold a dumbbell in each hand, palms facing toward you, elbows bent in front of your torso.

2. Engage Your Core:

   • Keep a tall spine, neutral neck, and brace your core to stabilize your upper body.

3. Begin the Press:

   • As you press the dumbbells overhead, rotate your wrists outward so your palms face forward at the top.

4. Full Lockout:

   • Press until your arms are fully extended overhead, but do not lock out hard.

   • Pause and contract the delts at the top.

5. Controlled Descent:

   • Slowly reverse the motion, rotating your palms back toward your body and returning to the start position.

6. Repeat for 3–4 sets of 8–12 reps.

Arnold Press Variations

1. Seated Arnold Press

Provides more back support and reduces cheating, ideal for isolating shoulder engagement.

2. Standing Arnold Press

Engages the core and lower body stabilizers, great for functional strength.

3. Single-Arm Arnold Press

Helps correct imbalances and improves unilateral strength and control.

4. Resistance Band Arnold Press

Good for at-home training or warm-ups; adds continuous tension and joint-friendly resistance.

Pro Tips for the Arnold Press

• Keep your elbows tight at the start — let them flare naturally during the rotation

• Control the eccentric (lowering) phase to maximize hypertrophy

• Avoid excessive lumbar arch — keep your glutes and core engaged

• Start lighter than your typical shoulder press — the rotation increases difficulty

• Incorporate early in your workout when your shoulders are fresh

Final Takeaway

The Arnold Press is a versatile and highly effective movement for building well-rounded shoulders. Its unique rotational path increases muscle activation, improves stability, and delivers serious hypertrophy potential when performed with proper form and intent.

Looking to build a custom shoulder routine or training split that includes Arnold Presses?

• The Swole Kitchen Coaching offers personalized training and nutrition plans

• Swolverine Creatine helps support shoulder strength and overhead pressing power

• Swolverine Whey Protein Isolate fuels recovery and lean muscle growth

Need Help With Optimizing Your Diet, Nutrition, And Training Plan To Finally Get The Results You've Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.