How to Do Arnold Press

Arnold Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Arnold Dumbbell Press.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Arnold Press

  1. 01Sit on a bench with back support, holding two dumbbells at chest level with palms facing the torso.
  2. 02Press the dumbbells upward while simultaneously rotating the wrists outward.
  3. 03Lock out the elbows at the top of the movement with palms facing forward.
  4. 04Inhale and lower the dumbbells back to the starting position, rotating the palms back toward the face.
  5. 05Ensure the dumbbells touch the front deltoids briefly before starting the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Arnold Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the dumbbells only once the weights have cleared the top of the head to prevent impingement at the front of the shoulder joint.

Same coaching engine used inside the A90 app

05 / FAQ

Arnold Press questions

What muscles does Arnold Press work?

Arnold Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Arnold Press correctly?

Sit on a bench with back support, holding two dumbbells at chest level with palms facing the torso. Press the dumbbells upward while simultaneously rotating the wrists outward. Lock out the elbows at the top of the movement with palms facing forward. Inhale and lower the dumbbells back to the starting position, rotating the palms back toward the face. Ensure the dumbbells touch the front deltoids briefly before starting the next repetition.

What is the A90 coach tip for Arnold Press?

Rotate the dumbbells only once the weights have cleared the top of the head to prevent impingement at the front of the shoulder joint.

Is Arnold Press suitable for beginners?

Arnold Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Arnold Press?

Arnold Press uses dumbbell.

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