Arnold Press
A rotational dumbbell overhead press that adds extra shoulder work by combining a curl-like start with a standard press.
Equipment: Dumbbells
How to do it
- 1Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body and elbows in front of your torso.
- 2Press the dumbbells overhead while smoothly rotating your wrists so your palms end up facing forward at the top, arms fully extended.
- 3Reverse the rotation as you lower the dumbbells back to the starting position, finishing with palms facing your body again.
Common mistakes
- Rotating the wrists abruptly at the top or bottom instead of turning them gradually throughout the whole rep.
- Using the same weight as a standard shoulder press, which is too heavy given the added rotation and time under tension.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Arnold Press safe for beginners?
The Arnold Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, the Machine Shoulder Press builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Machine Shoulder PressWhat muscles does the Arnold Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Arnold Press?
The Overhead Barbell Press trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Overhead Barbell PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.