Arnold Press
The Arnold Press engages all three deltoid heads through a unique rotation movement.
Updated
Arnold Press
The Arnold Press engages all three deltoid heads through a unique rotation movement.
Muscles Involved
- Anterior deltoid : at bottom of movement
- Middle deltoid : during rotation and at top
- Posterior deltoid : slightly during rotation phase
- Triceps : final extension
Step-by-Step Instructions
Step 1 — Starting position
Seated, dumbbells in front of face, palms facing you (supinated).
Step 2 — Opening and rotation
Open arms laterally while progressively rotating the wrists.
Step 3 — Final press
Finish as a classic press, palms forward at the top.
Step 4 — Return
Lower while reversing the rotation, palms facing you at the bottom.
Sets and Reps
3 sets of 10-12 reps. Rest 60 seconds.
Common Mistakes
- Rotation too fast : fluid and controlled movement
- Loads too heavy : this exercise requires precise control
- Elbows dropping too low : stop at chin level
Safety Tips
Moderate loads to master the rotation. Excellent for shoulder joint health thanks to progressive rotation.
Variations
- Standing Arnold press : more core engagement required
- Unilateral Arnold press : one arm at a time
Who Is This Exercise For?
Intermediate to advanced. Requires good coordination and shoulder mobility.