Muscles Worked
Learn more in the Shoulders training guide →
Primary
Shoulders
Secondary
Front Delts
Side Delts
Triceps
Highlighted muscles
How To Perform
- 1 Sit upright holding dumbbells at chest height with palms facing you, elbows in front of the body.
- 2 Begin pressing while simultaneously rotating the wrists outward.
- 3 At the top, palms face forward — the standard press endpoint.
- 4 Reverse the motion on the way down.
Form Cues
- ✓ The rotation should be smooth and continuous, not jerky.
- ✓ Start with lighter weights until the rotation pattern is comfortable.
Common Mistakes
- ✗ Losing the rotation and reverting to a standard press.
- ✗ Leaning back excessively during the press.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Arnold Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Arnold Press should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for shoulders. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Arnold Press target?
Arnold Press primarily targets the Shoulders. Secondary muscles include Front Delts, Side Delts, Triceps.
Is Arnold Press good for beginners?
Arnold Press is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Arnold Press, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.