How To Do Arnold Press

Arnold Press Exercise

Arnold Press is a unique exercise that develops all three heads of the shoulders: front, lateral and posterior.

It also works the upper back, traps and engages the core muscles to keep the upper body stable and support the lower back.

Arnold Press not only adds size to your shoulders but also improves the level of mobility.

It can be used as a warm up before any heavy pressing exercise or as the main shoulder exercise itself.

Arnold Press How To

  • Pick up a pair of dumbbells and sit on a bench with your back at a 90 degree angle. Keep your feet firmly flat on the floor.
  • Bring the dumbbells to your chest. Rotate your wrists so that they are facing your chest. Your core must remain tight throughout the exercise, put an arch on your lower back and push your chest out.
  • Press the weight upward while rotating your wrists outward. Your elbows are likewise opening up and the dumbbells moving from front to the side of your shoulders. At the top position your wrists are facing front. Do not lock out your elbows; always maintain the bent position.
  • Resist the weight when bringing the dumbbells back to starting position. Make sure you are following the same rotational path.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

You can get great results from the Arnold Press by maintaining the bent elbow position from start to finish.

This technique keeps constant tension on the shoulders.

When using heavier weight, the last thing you would want it to lean back.

Use a seat with a 90 degree back support and make sure your back is firmly against the pad.

Variations: Seated Dumbbell Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Arnold Press