Arnold press: How to Do It, Muscles Worked

Step by step

Start with palms facing you, elbows in front of your chest.
Rotate your palms outward as you press overhead.
Reverse the turn as you lower slowly to the start.

What you should feel

Work throughout your shoulders, front and sides, as you rotate and press. Your wrists, elbows and neck should not hurt.

Common mistake

Rushing the rotation with heavy weights; use lighter dumbbells and turn smoothly.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Upper back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Landmine pressFront shoulders, Chest

Overhead pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Smith machine shoulder pressFront shoulders, Side shoulders

Seated cable shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the arnold press work?

Arnold press mainly works your front shoulders and side shoulders. It also helps your triceps and upper back.

Can I do the arnold press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the arnold press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Arnold press