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Arnold press

Also called Arnold presses, seated Arnold press, Arnold dumbbell press.

What is an arnold press?

The Arnold press is a dumbbell shoulder press that starts with the palms facing the body and rotates them outward as the weights travel overhead. It mainly trains the front deltoids, with the lateral deltoids and triceps assisting.

Anatomical illustration of a seated Arnold press from palms-in at the shoulders to dumbbells overhead, with the shoulders and triceps highlighted.

How do you perform an arnold press?

Set up

  1. Sit against a backrest with a dumbbell in each hand, held in front of the shoulders with palms facing you.
  2. Place the elbows below the wrists and keep your feet planted.

Execution

  1. Press upward while opening the elbows and rotating the palms to face forward.
  2. Finish with the dumbbells overhead without leaning away from the backrest.
  3. Lower along the same path, rotating the palms inward as the dumbbells return in front of the shoulders.

Common mistakes

  • Rotating only after the press is finished

    The Arnold press combines the opening and pressing actions rather than adding a wrist turn at the top.

  • Arching away from the backrest

    Leaning back changes the press angle and hides a load that is too heavy for the intended path.

  • Letting the dumbbells fall into the start

    The lowering rotation should remain controlled until the palms face inward again.

Where it fits in a session

Usually used as the main dumbbell press or after a heavier overhead press.

Use a load that lets the rotation and press happen smoothly while the back remains supported.

Muscles worked

Front
Front — Schematic surface view. Some muscles are partly visible or not shown.
Back
Back — Schematic surface view. Some muscles are partly visible or not shown.

Primary

Secondary

Select a muscle name to locate it.

Schematic surface view. Some muscles are partly visible or not shown.

The front deltoids lead the rotating press while the lateral deltoids and triceps assist.

Variations

  • Standing Arnold press — Removes the backrest and requires more whole-body stability.
  • Single-arm Arnold press — Presses and rotates one dumbbell at a time.
  • Two-frame anatomical illustration of a seated dumbbell shoulder press. A muscled figure sits on a bench with the back pad upright, feet flat on the floor, holding a dumbbell in each hand with the palms facing forward. In the left frame the dumbbells are at shoulder height, elbows bent and out to the sides. In the right frame the arms are pressed to straight overhead, the dumbbells almost touching above the head. The shoulders and the chest are shaded red in both frames; in the overhead frame the shading extends down the upper arms as well. The legs, torso and bench are left grey.
    Dumbbell shoulder pressUses a palms-forward or neutral grip without the palms-in start.

Related tools

Frequently asked questions

What muscles does the Arnold press work?

It mainly trains the front deltoids. The lateral deltoids and triceps assist the rotating overhead press.

How is an Arnold press different from a dumbbell shoulder press?

It starts with the palms facing the body and elbows in front, then opens and rotates through the press. A standard dumbbell press does not use that palms-in start.

When should the palms rotate?

Rotate gradually while pressing upward, then reverse the rotation while lowering. Avoid finishing a normal press and twisting only at the top.

Can you do Arnold presses standing?

Yes. The seated back-supported version shown here makes torso movement easier to control; standing is a common variation.

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