The Arnold Press is a intermediate-friendly dumbbell strength exercise that targets the shoulders, with the triceps, traps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTriceps, Traps, Abs
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Arnold Press
Set an adjustable bench upright and sit with your back flat against the pad.
Bring two dumbbells to shoulder height with your palms turned toward your face and your elbows in front of you.
Brace your core and keep your ribs down before the first rep.
Press the dumbbells overhead while rotating your forearms so the palms finish facing forward.
Stop just short of locking the elbows and hold the top position briefly.
Reverse the rotation as you lower the dumbbells back to the start.
02 The payoff
Why it earns its spot
Loads the front and side of the deltoid across a longer path than a straight overhead press.
The rotation adds time under tension without needing a heavier dumbbell.
Seated against an upright bench it removes leg drive, so the shoulders do the work.
03 Don't do this
Common mistakes
Rushing the rotation, which turns the lift into a swing and takes tension off the deltoid.
Letting the ribs flare and the lower back arch, which moves load from the shoulders to the spine.
Locking the elbows hard at the top, which parks the load on the joint instead of the muscle.
Starting with the palms already facing forward, which removes the rotation the exercise exists for.
EGON Put it on record
Track it in EGON.
Log every set of the Arnold Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
