Exercise · Shoulders
Arnold press with dumbbells
The Arnold press is a seated dumbbell shoulder press where you rotate your wrists as you press. It mainly targets your shoulders, with your triceps helping to extend the arms. It’s a nice option if you like a controlled movement while sitting on a bench.
Doable at all 76 gyms GoSet follows
The essentials
- Start with palms facing you in front of your shoulders.
- Rotate your wrists as you press up.
Muscles worked
- Primary
- Shoulders
- Secondary
- Triceps
How to do it
- Set the bench with the backrest upright and sit down with your feet flat on the floor, dumbbells on your thighs.
- Bring the dumbbells up in front of your shoulders, palms facing you, elbows bent and in front of your body.
- Inhale, brace your abs gently, and keep your upper back and shoulder blades against the bench.
- Press the dumbbells up while rotating your wrists so you finish with palms facing forward, arms almost straight without locking your elbows.
- Lower the dumbbells slowly under control, bringing the elbows back in front and the palms facing you at the bottom.
- Keep the motion smooth and use a range of motion that feels comfortable on your shoulders.
Common mistakes
Overarching the lower back
Instead : Pick a weight you can control, plant your feet firmly on the floor, and keep your upper back in contact with the bench for the whole set.
Dropping too fast on the way down
Instead : Control the way down for about 2 to 3 seconds so your shoulders and triceps stay under tension instead of letting the dumbbells fall.
Clanging the dumbbells together at the top
Instead : Press until your arms are almost straight, keep a small gap between the dumbbells, and focus on stability rather than touching them together.
Starting with elbows too flared out
Instead : Start with your elbows in front of you instead of straight out to the sides so the shoulders stay in a more comfortable position.
Coach tips
- Start light so you can coordinate the wrist rotation and the press before increasing the weight.
- Think about pressing “up to the ceiling” while keeping your shoulders away from your ears instead of shrugging as you press.
- Use simple breathing: inhale at the bottom, exhale as you press the dumbbells up.
- If you feel wobbly, bring your feet a bit closer and drive them into the floor to stay solid on the bench.
Variations
- Use a slightly inclined bench instead of perfectly upright if that feels better on your shoulders.
- Shorten the range of motion at the bottom if your shoulders don’t like going very deep with the elbows.
Sets and reps
The Arnold press is often done for 3 to 4 sets of 8 to 12 reps, with a weight that lets you keep good control over the movement and the wrist rotation.
Equipment
Alternatives for the same muscles
Log your Arnold press sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
What should I feel working in the Arnold press?
Mainly your shoulders, with help from your triceps when you extend your arms. You should feel effort, but not sharp pain. If you do feel pain, stop the exercise and talk with a professional.
Can I do the Arnold press standing?
The classic version is seated on a bench with back support for more stability. If you do it standing, start very light and keep your torso solid, or go with a simpler shoulder press variation instead.
How is this different from a regular seated shoulder press?
With the Arnold press, you start with your palms facing you and rotate your wrists as you press up. A regular seated shoulder press starts with palms facing forward and there’s much less rotation during the movement.
If my shoulders are sensitive, is the Arnold press okay?
It depends how your shoulders react. You can keep the weight light and limit the range of motion to test it. If pain shows up or increases, stop the exercise and see a health professional.