Alternatives
- Shoulder Press
- Kettlebell Overhead Press
- Clean to Press
Summary
The Arnold Press is a dynamic shoulder exercise that moves through multiple planes of motion, hitting all heads of the deltoids and improving shoulder mobility and control.
Benefits of the Arnold Press
- Targets all three deltoid heads
- Increases shoulder stability and control
- Encourages mobility through a greater range of motion
- Enhances mind-muscle connection
- Adds variety to pressing routines
Arnold Press Muscles Worked
- Primary: Deltoids (All Heads)
- Secondary: Triceps, Upper Trapezius, Core
Instructions
- Start seated or standing with dumbbells held in front of your shoulders, palms facing you
- Rotate the weights outward as you press them overhead
- At the top, palms should face forward and arms fully extended
- Reverse the motion to return to the starting position
- Keep the movement slow and controlled
- Avoid swaying or using leg drive
- Repeat for the desired number of reps
Common Mistakes
- Skipping the rotation phase
- Using momentum to push through reps
- Leaning back excessively
- Letting elbows drift too far out
- Failing to complete the full range of motion