Training guide
The Arnold press is a seated dumbbell shoulder press with a turn: you start with the dumbbells in front of your chest, palms facing you, and turn your palms forward as you press them overhead. It's named after Arnold Schwarzenegger, and it trains the front and side of your shoulders and your triceps.
It's a variation, not an upgrade. Only one study has measured it: in 10 young men, read as an abstract with raw activity readings and no loads stated, the front and side of the shoulder were more active than in a plain dumbbell press. No study has measured the back of the shoulder in it, and no trial has compared the two presses for strength or muscle.
This guide covers the Arnold press step by step on the 3D figure, where it sits on the press ladder, what it works, how heavy to go, sets and reps, seated or standing, and your shoulders.
Sit with your back supported and hold the dumbbells in front of your upper chest, palms facing you and elbows down, like the top of a curl. As you press up, open your elbows out to the sides and turn your palms forward, finishing with straight arms overhead; lower the same way. The American Council on Exercise's (ACE's) seated dumbbell press, the press it turns into, keeps your back against the support.
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Mainly the front and side of your shoulders, with your triceps. In the only study of the lift, 10 young men had more front and side shoulder activity in the Arnold press than in a standard overhead dumbbell press. We could read only its abstract, which gives raw activity readings and no loads, so treat it as a hint, not a rule.
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No study has measured the rear deltoid in the Arnold press. In plain dumbbell presses it worked at only 10 to 11% of its maximum, and across 33 studies pull-ups and inverted rows worked it hardest. Add rows or face pulls for the back of your shoulders.
No training trial compares the Arnold press with a plain shoulder press, and across 137 reviews the choice of exercise variation didn't consistently change strength or muscle gains.
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Coaches expect you to use a lighter pair than for a plain dumbbell press, and warn that going too heavy loses the turn; no study has measured it. Start with 2 to 3 sets of 8 to 12, stopping 2 or 3 reps short (our move page's editorial starting point).
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We found no study of shoulder injuries in the Arnold press. In weight trainers, signs of impingement went with raises and upright rows above shoulder height, not with pressing. If the turn pinches, press with your palms facing each other and your elbows in front, which ACE suggests for comfort.
The seated dumbbell press with your back, head and shoulders against the backrest and your feet flat, pressing to straight arms without arching, as ACE describes it, plus a turn: the dumbbells start in front of your chest with your palms facing you and finish overhead with your palms forward. ACE rates the seated press intermediate.
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It's named after Arnold Schwarzenegger, who, according to a bodybuilding magazine, devised it to build the side of his shoulders; we found no account from Schwarzenegger himself. Coaches describe the first part of the movement as a lateral raise and the second as a press.
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The front lifts your arm forwards and works in every press; the side lifts it out to the side; the rear draws it back, as in rows and reverse flys. Presses work the front most, the side a good deal and the rear very little.
Your upper arms start in front of you and finish out to the sides overhead. That path may be why the one study found more front and side activity than in a plain press, but the study gives no reason, so that's our inference.
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These comparisons use EMG (electromyography: electrodes measuring how hard a muscle works in a few reps). EMG isn't a validated predictor of what a muscle builds over months.
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In that study, 10 young men from a physical education institute did 5 reps of each press. The front and side deltoids were more active in the Arnold press (about 1,346 and 828 in raw units) than in a standard overhead dumbbell press (about 1,043 and 725), and the front deltoid was more active than the side in both. We read only the abstract: it reports raw readings rather than a share of a maximal test, doesn't state the loads and didn't measure the rear deltoid. One small study can't set a general rule.
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In 16 men lifting 70% of their maximum for 5 reps, the standing dumbbell shoulder press worked the front deltoid at 74% of maximum, the highest of 10 shoulder exercises, the side at 62% and the rear at 10%. In 13 trained men lifting 60% of their maximum for 12 reps, the shoulder press worked the front at 33.3%, the side at 27.9% and the rear at 11.4%.
Across 33 studies, pull-ups and inverted rows on suspension straps worked the rear deltoid hardest of common exercises.
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In 15 men lifting 80% of their maximum, standing dumbbell presses drew the most deltoid activity but had the lowest maximum, about 10% below seated, and seated presses used the rear deltoid about a quarter less than standing ones. This was the plain press, not the Arnold press.
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A one-arm shoulder press worked the back muscles that steady the trunk harder than a two-arm press, in 11 adults.
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No trial has trained people on the Arnold press itself. Across 137 reviews, the type of equipment and exercise variation didn't consistently change results; muscle grew more with 10 or more sets a week, and strength with heavier loads, a full range, 2 to 3 sets and at least 2 sessions a week.
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We found no study of shoulder loads or injuries in the Arnold press. In weight trainers, signs of impingement went with raises and upright rows above shoulder height, not with pressing, and behind-the-neck presses and pulldowns went with signs of a loose shoulder. Up to 36% of reported resistance-training injuries are at the shoulder, though most of that research looks back at past injuries.
Steps and cues from our move page, the seated set-up from ACE's seated dumbbell press and the breathing advice from our breathing guide; the stopping rule is our editorial suggestion.
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The movement on the figure: Arnold press
Work up in order, moving on when every rep looks the same. The Arnold press gives 2 to 3 sets of 8 to 12 on its move page, and the kettlebell Arnold press 2 to 3 sets of 5 to 8 each side; the wall angel reach check, the band press and the seated dumbbell press follow our overhead press guide's ladder.
3D demoWall angelBeginner · A wall
3D demoShoulder press with a bandBeginner · A band
3D demoSeated dumbbell shoulder pressIntermediate · A dumbbell + A bench or box
3D demoStanding palms-in dumbbell pressIntermediate · A dumbbell
3D demoArnold pressIntermediate · A dumbbell + A bench or box
3D demoKettlebell Arnold pressIntermediate · A kettlebellIn that study, front and side deltoid activity was higher in the Arnold press than in a standard overhead dumbbell press, in 10 young men, read as an abstract with raw readings and no loads stated.
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No trial has compared the two for strength or muscle, and no study has measured the rear deltoid in the Arnold press.
Exercise variation didn't consistently change results across 137 reviews, so use whichever press you can do well and progress, or both. Many people press a barbell first, then do the Arnold press as a second press (our suggestion).
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Expect a lighter pair: a magazine reader who used 70 pounds on dumbbell presses used about 55 on Arnold presses.
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With your back supported you can lift more, and it's the version our move page teaches.
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Standing made the deltoids work harder for a lower maximum in plain dumbbell presses. There's no separate demo of a standing Arnold press: use the same steps standing, without dipping your knees or leaning back.
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The kettlebell Arnold press works one arm at a time, standing; one-arm presses made the back muscles that steady the trunk work harder.
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There's no band Arnold press in our catalog; the band shoulder press is the closest.
2 to 3 sets of 8 to 12, stopping 2 or 3 reps short of failure (our move page's editorial starting point). Our shoulders and arms workout offers it at 3 sets of 8 to 12 in place of its standing press. The kettlebell version takes 2 to 3 sets of 5 to 8 each side (its move page).
90 seconds to 2 minutes, our plans' rest for compound lifts of 8 to 12 reps.
Once or twice a week as your main dumbbell press, or as a second press after a barbell press (our suggestion).
Count each set as half a set for the side delts, as our lateral raise guide counts presses (our reading). The one study hints that the side delt works a little harder than in a plain press, but no trial has measured growth.
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Start lighter than your usual dumbbell press and add reps before weight. If you can't turn the dumbbells smoothly, it's too heavy. Light and heavy loads build similar muscle when sets are hard.
Keep your back against the support and take some weight off.
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It becomes a sloppy dumbbell press. Go lighter.
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Turn and press together, the whole way up and the whole way down, as our move page cues.
Finish with your arms straight: a full range built more strength across the reviews.
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Breathe out through each press instead, as our breathing guide advises.
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Press with your palms facing each other and your elbows in front, which ACE suggests for comfort, and follow our shoulder impingement guide if it persists.
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In 77 men, 46 of them weight trainers, signs of shoulder impingement went with lateral raises and upright rows above 90 degrees, not with pressing, and less often with training the muscles that turn the arm out. A snapshot study like this can't show cause.
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Behind-the-neck presses and pulldowns went with signs of a loose shoulder in 123 weight trainers, and a hospital handout says to start and finish overhead presses in front of the shoulders. The Arnold press stays in front: keep it there.
Press with your palms facing each other and your elbows pointing forward, which ACE suggests for comfort, or go back a step on the press ladder.
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Keep shoulder pain to about 5 out of 10 or less during the exercise, back to its usual level by your next session, as our shoulder guides advise; our shoulder impingement guide has the plan.
Follow your team's limits and our shoulder guides before pressing overhead.
Face pulls, 3 sets of 12 to 20 (our workouts); reverse flys, 3 sets of 12 to 15 (our shoulder workout); band outward rotations, 2 sets of 12 to 15 each arm (our home shoulder workout); lateral raises, 2 or 3 sets of 12 to 20 (our lateral raise guide); and shoulder circles, band pull-aparts and upper-back rotations to warm up.
3D demoFace pullIntermediate · A band
3D demoBent-over reverse flyIntermediate · A dumbbell
3D demoStanding band external rotationBeginner · A band + An anchor point
3D demoDumbbell lateral raiseBeginner · A dumbbell
3D demoBand pull-apartIntermediate · A band
3D demoShoulder CARs (controlled articular rotations)Beginner · No equipment
3D demoThoracic rotationBeginner · No equipmentThe standing and kick-up dumbbell presses and the see-saw press give 2 to 3 sets of 8 to 12 on their move pages; the see-saw press adds a side bend, so leave it out with back pain that flares when you bend sideways. The machine press is ACE's beginner press, and our overhead press guide teaches the barbell.
3D demoStanding dumbbell shoulder pressIntermediate · A dumbbell
3D demoDumbbell shoulder press (kick-up start)Intermediate · A dumbbell + A bench or box
3D demoDumbbell see-saw side pressIntermediate · A dumbbell
3D demoMachine shoulder pressBeginner · Strength machine
3D demoStanding overhead pressIntermediate · A barbell + A dumbbellWith high blood pressure, heart disease or glaucoma, breathe out through each press rather than holding your breath, as our breathing guide advises. The American Heart Association says people with controlled high blood pressure can do low- to moderate-intensity strength training with proper breathing, and that people with a pacemaker or defibrillator should ask before upper-body strength training.
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The NHS lists regular exercise among the ways to help lower blood pressure. With readings of 180/100 or higher, speak to your doctor or nurse before lifting, as our breathing guide says.
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The NHS says you can keep up strength training if you already do it, and stop if you feel uncomfortable, too hot or unwell. Tommy's says not to hold your breath, and that pregnancy isn't the time to try your heaviest weights. The Arnold press is done seated, with no lying back.
Get advice before heavy lifting, as our breathing guide suggests. Glaucoma symptoms that come on suddenly are an emergency.
Our shoulders and arms workout offers the Arnold press at 3 sets of 8 to 12 in place of its standing press. In the others, swap the seated dumbbell press for the Arnold press at 2 to 3 sets of 8 to 12 with 2 or 3 reps in reserve (reps you could still have done), and expect a lighter pair. The overhead press technique workout practises the ladder.
A 45-minute gym workout for shoulders and arms: overhead presses, lateral raises with face pulls, then two biceps and triceps pairs, with sets, reps and rest.
45 minIntermediate11 movesA band, A barbellA 30-minute practice session for the overhead press: check your overhead reach, groove it with a band and seated dumbbells, then press the empty bar.
30 minBeginner9 movesA band, A wallA 30-minute home shoulder workout with dumbbells or a band: presses, lateral raises for the side of the shoulder, and rear-shoulder and rotator cuff work.
30 minBeginner8 movesA band, A dumbbellPush day B: seated dumbbell press, dumbbell bench press, cable flyes, cable lateral raises, dips and skull crushers, with sets, reps and rest.
50 minIntermediate11 movesA band, A dumbbellA shoulder workout for all three heads: overhead press, lateral raises, reverse flyes, face pulls and rotations.
40 minIntermediate8 movesA band, A barbellThe Arnold split uses the shoulders and arms workout twice a week, and the muscle-building plan adds it as an optional fifth day.
A 6-day Arnold split: chest and back, shoulders and arms, then legs, each twice a week, with paired sets, weekly set counts and shorter 3 and 4-day versions.
6 training days55 minAdvanced4 days a weekA 12-week gym plan to build muscle after your first months of lifting: upper and lower days, sets that rise in three phases, lighter weeks, food and sleep.
4 training days55 minIntermediateIf you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise. The American Heart Association says these need immediate medical evaluation.
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If, after a fall or injury, or when a weight came down on you or your shoulder slipped during a press, your shoulder looks out of place or has changed shape, or you can't move your arm: don't drive yourself, and don't try to put it back yourself, as our shoulder guides say. For sudden chest pain that doesn't go away, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness. For palpitations that don't stop, or come with chest pain, breathlessness or feeling faint. If someone faints while exercising. For a headache that started suddenly and is extremely painful, for example while straining under a heavy lift. For back pain with numbness, tingling or weakness in both legs, loss of feeling around your genitals or bottom, or changes in your bladder or bowels. If glaucoma symptoms come on suddenly, such as intense eye pain or a red eye.
For sudden or very bad shoulder pain; not being able to move your arm; a shoulder or arm that has changed shape or is badly swollen; pins and needles that don't go away; no feeling in your arm or shoulder; an arm or shoulder that's hot or cold to touch; pain that started after an injury or accident; severe pain in both shoulders; or feeling feverish or unwell. In the US, contact your doctor or urgent care.
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If shoulder pain is getting worse or hasn't improved after 2 weeks, or it's very difficult to move your arm or shoulder. While it's sore, the NHS says not to make up your own strenuous exercises or use heavy gym equipment; our shoulder guides give the plan.
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Stop, sit or lie down until it passes, and get up slowly. See a GP if it keeps happening.
Tired, burning shoulders after a set are normal. A sharp pinch at the top or front of your shoulder, pain that's worse after the session, or tingling down your arm isn't: go lighter, change the grip or stop, and see our shoulder guides.
The only Arnold press study measured just the front and side deltoids, with the front far more active, and in plain dumbbell presses the rear deltoid worked at 10 to 11% of its maximum against 33 to 74% for the front. Pull-ups and inverted rows work the rear deltoid hardest.
In that study, front and side activity was higher in 10 young men, but it was read as an abstract with raw readings and no loads stated. No training trial compares the two, and exercise variation didn't consistently change results across 137 reviews.
We found no study of shoulder injuries in it. Signs of impingement in weight trainers went with raises and upright rows above shoulder height, not with pressing. If the turn pinches, press palms in.
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Coaches expect a lighter pair and say going too heavy loses the turn; no study has measured the difference.
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Sit with your back supported, dumbbells in front of your upper chest and palms facing you. Press up, opening your elbows out and turning your palms forward as the weights rise, until your arms are straight overhead, then lower the same way back to your chest.
Mainly the front and side of your shoulders, with your triceps. In the only study of it, the front deltoid was much more active than the side, as in any press.
No study has measured it, and presses barely use the rear deltoid: about 10 to 11% of its maximum in plain dumbbell presses. Rows, pull-ups and face pulls work it far harder.
Neither has been shown to build more strength or muscle. In one study of 10 young men, read as an abstract, the front and side of the shoulder were more active in the Arnold press, but no trial has compared the two over weeks. Use whichever you can do well and progress, or both.
It's named after Arnold Schwarzenegger, who, according to a bodybuilding magazine, devised it to build the side of his shoulders. We found no account from Schwarzenegger himself.
Seated with your back supported is the usual way and lets you lift more. In plain dumbbell presses, standing made the shoulder muscles work harder with a maximum about 10% lower; one-arm presses, like the kettlebell Arnold press, make the back muscles that steady your trunk work harder.
Lighter than your usual dumbbell press: coaches say so, and a magazine reader who used 70 pounds on dumbbell presses used about 55 on Arnold presses. No study has measured the difference. If you can't turn the dumbbells smoothly, it's too heavy.
Start with 2 to 3 sets of 8 to 12, stopping 2 or 3 reps short, with 90 seconds to 2 minutes' rest. Heavier loads, a full range and at least 2 sessions a week built the most strength across many trials.
We found no study of injuries in it. In weight trainers, signs of shoulder impingement went with raises and upright rows above shoulder height, not with pressing. If the turn pinches, press with your palms facing each other, and see a GP if shoulder pain hasn't improved after 2 weeks.
Usually, if it's controlled: the American Heart Association says low- to moderate-intensity strength training is safe with proper breathing, and the NHS lists regular exercise among the ways to help lower blood pressure. Breathe out through each press, and speak to your doctor first if your readings are 180/100 or higher.
The kettlebell Arnold press, one arm at a time, has a 3D demo. There's no band version in our catalog; the band shoulder press is the closest, and our overhead press guide uses it as the first loaded step.
Yes: your shoulder and elbow both move, as in any press. When you count weekly sets for the side of your shoulders, count it as half a set, as our lateral raise guide counts presses.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
