How to do the Arnold Press
- Start with the dumbbells in front of your shoulders, palms facing you.
- Rotate your palms forward as you press the weights overhead.
- Reverse the rotation gradually as you lower.
Common mistakes
- Twisting the wrists without letting the upper arms move.
- Speeding through the rotation under a load you cannot control.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Dumbbell Shoulder Press · Dumbbells
- Machine Shoulder Press · Machine
- Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Arnold Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Arnold Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Arnold Press?
Compare the setup and equipment for these alternatives: Dumbbell Shoulder Press, Machine Shoulder Press, Dumbbell Floor Press.