Strength
Arnold Shoulder Press
A high-tension variation popularized by Arnold Schwarzenegger to maximize multi-angle shoulder development.
How to perform.
Follow the sequence — setup is half the lift.
Sit on a bench with back support and hold a dumbbell in each hand at shoulder height with your palms facing your body.
Position your elbows slightly in front of your torso so your forearms are perpendicular to the floor.
Begin pressing the weights upward while simultaneously rotating your palms outward away from your face.
Extend your arms fully overhead until your palms face forward and the weights are nearly touching.
Lower the dumbbells back to the starting position by reversing the rotation so your palms face you again.
Keep your core tight and your back flat against the bench throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by arching the lower back away from the bench.
- Shortening the range of motion by not bringing the weights back to the initial chest-facing position.
- Rotating the wrists too early or too late during the pressing phase.
- Flaring the elbows out wide immediately rather than transitioning through the rotation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.