The Arnold Dumbbell Press

The Arnold Press

Named after its creator and bodybuilding legend, Arnold Schwarzenegger, the Arnold Press provides a different way to work your shoulder and triceps muscles. Schwarzenegger is arguably the most accomplished bodybuilder in the history of the sport, and the innovation of this exercise is often overlooked when observing all of Arnold’s other accomplishments in bodybuilding, weightlifting, acting, entertainment, and business.

Why The Arnold Press Was Created

Schwarzenegger created the Arnold press in an effort to get more anterior deltoid work while he was overhead pressing. Arnold found that he was able to get the engagement and muscular development he wanted by rotating his palms to face his chin when he was at the bottom of the lowered position of the exercise. The Arnold Press is the perfect example of Schwarzenegger’s uncanny ability to think outside of the box and find unique ways to improve his body, his performance and to conquer his opponents on the bodybuilding stage. A strong mindset like this is what earned him the titles of Mr. Olympia (seven times) and pro-Mr. Universe (three times).

We’re not here to talk about his well-known success as a bodybuilder, though. Let’s take a closer look at the Arnold Press.

Arnold Press vs. a Traditional Dumbbell Press

As we mentioned, the main difference between a traditional dumbbell press is the rotation of the dumbbells and your hands at the bottom of the press. The Arnold Press begins and ends with the dumbbells at about chest or chin level, with your palms facing your body. A traditional dumbbell shoulder press would start and end with the dumbbells on either side of your head, just above your shoulders.

The Arnold Press allows you to get more work and development out of your anterior deltoids and requires more work out of your lateral deltoids than your traditional shoulder press. There is a similarity in the way both presses work your shoulders, but the emphasis here is on the difference in the way the presses work your anterior deltoids.

Main Muscle Worked: Shoulders

Other Muscles: Triceps

Form and Technique: How to Perform an Arnold Dumbbell Press

Here is the step-by-step process of how you can perform an Arnold Press.

1. Sit on a bench that has a back support and hold two, same-weight dumbbells right in front of your upper chest level with your elbows bent and your palms facing your body in a supinated grip. Tip: Keep your elbows and arms next to your torso. Your starting position for the Arnold Press should look like the contracted position of a dumbbell curl.

2. Next, press the dumbbells up and overhead. As you press upward, rotate your palms to face away from your body, in a pronated grip. 

3. Press the dumbbells until your arms straight are fully extended above you. Exhale as you press the dumbbells into the overhead position.

4. Pause at the top of the lift for one second, then, as you lower the dumbbells to the starting position, rotate your hands back to a supinated grip. To paint a clear picture of the movement, your left arm will be rotating in a counterclockwise movement, and the right one will be rotating clockwise. Inhale as you lower the dumbbells back to the starting position.

Notes For Using the Arnold Press in Your Training

The Arnold Press should be approached with caution for anyone who has previously suffered or is suffering from a shoulder or rotator cuff injury. The transition from a supinated grip at the bottom of the movement to the pronated grip at the top of the press, along with the full overhead extension and the rotation of the shoulder, can make this exercise painful and dangerous for individuals with shoulder injuries.

If you have healthy shoulders, the Arnold Press can be a valuable part of your training program. Adding variety to your program and the way that you train your shoulders can help you improve your strength and muscular development.

Examples: Including the Arnold Press in Your Program

What is the best way to start incorporating the Arnold Press into your training program? That all depends on what kind of training program you are using and your goals, especially where it comes to shoulder strength and shoulder development.

If you are currently using a bodybuilding program to add size and definition to your muscles, the Arnold Press would be a perfect addition or implement to your program. You could easily add the Arnold Press to your bodybuilding split program by including it on the days that you train your shoulders or triceps. You could also substitute this lift for other overhead press exercises, including the dumbbell press or a barbell press.

If your focus is purely on general strength training or functional fitness, you can use the Arnold Press to strengthen your shoulders. You can also use the Arnold Press as an accessory exercise for developing the stabilizing muscles around your rotator cuff, as a means of injury prevention.