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Exercise Library / Arnold Press

Arnold Press

The Arnold press is an overhead press with a twist.

Strength Training

What this exercise does

The Arnold press is an overhead press with a twist. Your palms start facing you and turn out as you lift, so the shoulder muscles work through a longer arc than a standard press.

At a glance

Body part
Shoulders, Arms
Muscles worked
Shoulders
Experience
Intermediate
Equipment
Dumbbells

How to do it

  1. Sit on a bench or sturdy chair with back support. Hold a dumbbell in each hand at chest height, palms facing you, elbows pointing down.
  2. Press up and turn your palms to face forward as your arms straighten overhead.
  3. Stop just short of locking your elbows.
  4. Lower slowly, turning your palms back toward you as the weights return to chest height.
  5. Do 8 to 10 smooth reps with light weights.

Common mistakes

  • Arching your back to push the weights up.
  • Using weights that are too heavy to turn smoothly.
  • Dropping the weights fast on the way down.

Make it easier or harder

Make it easier

Do a regular seated dumbbell press with palms facing forward the whole time, using lighter weights.

Make it harder

Stand to do it, or slow the lowering to a count of three.

Keep it safe

Stop if you feel a pinch at the top of the shoulder as your arms rise. Overhead work is not for everyone. A lateral raise or band press builds the same muscles below shoulder height.

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