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If you want an upper body strength move that targets several muscle groups simultaneously, the Arnold press is it! It’s an effective an upper-body move that strengthens your shoulders and back muscles.

If a strong, sculpted back is your goal, the Arnold press strength exercise is definitely one to add to your workout routine. 

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Table of Contents

Arnold Press Instructions

Chris Freytag demonstrating Arnold Press in a black tank top

Here’s how to do an Arnold press:

  1. Stand with feet hip-distance apart, holding dumbbells at shoulder height with arms tight to the body, and palms facing in.
  2. Rotate arms out to the sides. Palms face forward and continue to lift up into an overhead shoulder press. 
  3. Pause and reverse to return to the start position with elbows in tight, palms face in at shoulder height. 

Perform a set of 12-15 repetitions. 

The challenge when performing the dumbbell Arnold press is to choose the appropriate weight. Because it involves all three heads of your shoulders, you may want to start lighter than you would with a basic overhead shoulder press. 

Arnold Press Benefits

When it comes to efficiency, this move is it! Here are some of the key benefits of doing an Arnold press:

  • Targets all three heads of the deltoid (front, side, and rear) for stronger shoulders
  • Builds upper body strength
  • Improves mobility and control in the shoulders
  • Engages the biceps, upper chest, and abs
  • Helps build muscle definition in the back and shoulders

Easy Ways to Incorporate the Arnold Press Into Your Workouts

When creating an upper body strength workout, you can add the Arnold press instead of the basic overhead shoulder press.

Remember, this exercise is performed with dumbbells, so make sure to pick a weight that will give you some muscle fatigue in 12-15 repetitions. 

Check out the Arnold press in some of my customized workouts:

If you’re interested in other exercises similar to a standing Arnold press, check out these moves: