The Arnold Press is a very effective exercise which works the anterior (Front) deltoids. It’s a unique variation of the dumbbell overhead press and was named after the one and only Arnold Schwarzenegger. Now, it’s a rather simple exercise as you’re only twisting the dumbbells throughout the movement while pressing them overhead.
So, the Arnold Press is appropriate for anyone with any level of training experience. It makes a great addition to any shoulder routine and can be utilized during any portion of your workout as it’s a compound exercise.
But, it’s recommended to start with a weight you can handle for 10-12 reps before using heavier dumbbells to prevent shoulder discomfort.
In This Exercise:
- Target Muscle Group: Anterior Deltoid
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbbells
- Difficulty: Beginner
Exercise Instructions
- Sit upright on a bench and hold two dumbbells shoulder level with palms facing you.
- Then, press both dumbbells and rotate them outward until your palms are facing away from you. Arms should finish straight above your head.
- Now, bring the dumbbells back down and twist them inward so they are facing you.
- Complete the exercise for the ideal number of reps.
Variations & Tips:
- Start light and practice good form before progressing to heavier dumbbells.
- Make sure to keep your torso upright to protect your lower back during the movement.
- The Arnold Press works the anterior (Front) muscles of the deltoids.
Watch: How to do the Arnold press
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