FormTwin › Exercises › Arnold Press

What muscles does the Arnold Press work?

The Arnold press adds a rotation to the dumbbell shoulder press, taking the front and side delts through a longer range for more complete shoulder development.

Primary muscles worked

Secondary muscles worked

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How to do the Arnold Press

  1. Start with dumbbells at chin height, palms facing you.
  2. As you press up, rotate your palms to face forward.
  3. Finish overhead with arms nearly locked.
  4. Reverse the rotation on the way down.

Common mistakes

Variations

Seated dumbbell pressOverhead pressPush press

Frequently asked questions

What muscles does the Arnold press work?

The Arnold press works the front and side deltoids and the triceps. The rotation increases the range of motion, giving the side delts a little more work than a standard press.

Arnold press vs shoulder press?

The Arnold press adds rotation for a longer range and more side-delt involvement; the standard press lets you handle more weight. Both build the shoulders well.

Is the Arnold press better for wider shoulders?

It slightly increases side-delt involvement, but dedicated lateral raises are still the most direct way to build shoulder width. Use the Arnold press for overall delt work.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.