How is the Arnold Press different from a standard shoulder press?

The Arnold Press involves a rotational component that increases the range of motion and engages all three heads of the deltoid more effectively than the stationary palm position of a standard press.

Is the Arnold Press safe for people with shoulder impingement?

The added rotation can sometimes irritate existing shoulder issues. If you have a history of impingement, perform the movement with lighter weights or consult a professional to ensure your mechanics are sound.

Can I perform this exercise while standing?

Yes, performing the Arnold Press while standing increases the demand on your core stability, though sitting is generally recommended for maximizing the load on the shoulders.

Arnold Press Guide: Proper Form for Stronger Shoulders

Learn how to perform the Arnold Press with perfect technique. Build all three heads of your deltoids using this effective dumbbell shoulder exercise.

How to Perform

Sit on an upright bench with your back firmly against the pad and hold a dumbbell in each hand.
Position the dumbbells at chest height with your palms facing your body as if you had just completed a bicep curl.
Begin pressing the weights upward while simultaneously rotating your wrists so that your palms face forward.
Continue the movement until your arms are fully extended above your head without locking out your elbows.
Pause briefly at the top of the movement to ensure stability and control.
Lower the weights back to the starting position by reversing the rotation until your palms face your body again.
Maintain a controlled tempo throughout the entire Range of motion to maximize muscle tension.

Common Mistakes

Using excessive weight that compromises the rotational form
Arching the lower back away from the bench during the press
Rushing the rotation instead of making it a fluid part of the lift
Banging the dumbbells together at the top of the rep

Muscles Worked

Primary movers

Shoulders

Stabilizers

Triceps
Upper Traps
Upper Chest

Related Guides

Arm Raises (T/Y/I) — Shoulders
Australian pull-ups — Shoulders
Bag training — Shoulders

Shoulders · Shoulders