Shoulders · Compound Exercise
Arnold Press
The Arnold Press is a compound exercise that primarily trains the Shoulders, with help from the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench
Intermediate
Muscles worked
Shoulders — primary
Triceps — assist
How to perform the Arnold Press
1
Set up
Start with palms facing you, dumbbells at chin.
2
Execute
Rotate as you press up — palms forward at the top.
3
Form check
Reverse the rotation on the way down.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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