Arnold Press
Also Known As
Rotational Shoulder Press
Twisting Shoulder Press
Arnold Press is a shoulder exercise and primarily targets the deltoid muscles. To a lesser degree, it also works the triceps and upper chest.
Equipment
Dumbbells
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
The Arnold Press, named after the legendary bodybuilder Arnold Schwarzenegger, is a dynamic and highly effective shoulder exercise designed to maximize deltoid engagement and promote hypertrophy. This unique variation of the traditional overhead press incorporates a rotational movement that targets all three heads of the deltoid muscle—anterior, medial, and posterior—thereby enhancing shoulder strength, stability, and overall muscle development. By combining elements of both a press and a rotation, the Arnold Press not only stimulates muscle growth but also improves functional shoulder mobility, making it a valuable addition to any comprehensive strength training program.Execution
How to Execute Arnold Press
Setup
- Stand or sit on a bench with back support, holding a pair of dumbbells at shoulder height with your palms facing your body and elbows bent. This is your starting position.
- Ensure your feet are firmly planted on the ground, about shoulder-width apart for stability.
- Engage your core to maintain a neutral spine throughout the exercise.
Execution
- Begin by rotating your palms so they face forward while simultaneously pressing the dumbbells overhead. Your arms should extend fully at the top of the movement.
- Pause briefly at the top, ensuring your biceps are close to your ears and your arms are straight but not locked out.
- Slowly lower the dumbbells back to the starting position by reversing the rotation of your palms, bringing them to face your body again.
- Repeat for the desired number of repetitions.
Finishing
- After completing your set, carefully lower the dumbbells to your thighs if seated, or to your sides if standing.
- Place the dumbbells back on the rack or floor, ensuring you maintain good posture to avoid injury.
Other Exercise Names
The exercise is also known as:
Rotational Shoulder Press
Twisting Shoulder Press