Exercise guide

Arnold press: muscles worked and how to do it

The Arnold press is a seated dumbbell shoulder press that starts with your palms facing you and turns them to face forward as you press up. GymTribe's library lists it as Arnold Press, with the front delts as its target muscle.

Illustration of an Arnold press, showing the start and end positions

How to do an Arnold press

Sit on an upright bench with your back against the pad.
Hold the dumbbells in front of your shoulders, palms facing you and elbows in front of your body, as at the top of a curl.
Press the dumbbells up while opening your elbows out to the sides and turning your palms to face forward.
Finish with your arms straight overhead and palms facing forward.
Lower the same way, turning your palms back toward you as the dumbbells return to the start.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common Arnold press mistakes

Turning after the press
Turn and press in one smooth movement, so the rotation happens on the way up.
Arching your back
Keep your back against the pad and your ribs down.
Short reps
Bring the dumbbells all the way back to the start, palms facing you.
Going as heavy as a regular press
Most people use a little less. Log it as its own exercise.

How to track your Arnold press

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.

Estimated 1RM, Epley formula

18 kg × (1 + 10 ÷ 30) ≈ 24 kg

A set of 10 at 18 kg estimates a one-rep max of about 24 kg.

Try the 1RM calculator →Strength tracking in GymTribe →

Arnold press questions

What muscles does the Arnold press work?

Mostly the front delts, with the side delts and triceps. The turn starts the press with your arms in front of you, which keeps more of the work on the front of the shoulder. In GymTribe's muscle map, each set of Arnold Press counts toward the front delts.

Why is it called the Arnold press?

It is named after Arnold Schwarzenegger, who popularised it in bodybuilding.

Can I do the Arnold press standing?

Yes. Standing makes your core work harder to keep you steady. GymTribe lists Standing Arnold Press as its own exercise, so you can track each version.

How do I estimate my Arnold press one-rep max?

Use the Epley formula, weight × (1 + reps ÷ 30). A set of 10 at 18 kg estimates about 24 kg. The 1RM calculator on this site does the sum for any set.

How do I track my Arnold press in GymTribe?

Log each set's weight and reps under Arnold Press. Every session adds a point to its charts: heaviest weight and estimated 1RM, best set volume and most reps, and best session volume and max session reps. A New PR alert appears when a set beats your heaviest weight, estimated 1RM or rep record.

More front delts exercises in GymTribe

GymTribe counts these toward the front delts too. The ones with a guide are linked.

Shoulder Press
Standing Barbell Overhead Press
Smith Machine Shoulder Press
Machine Shoulder Press
Dumbbell Front Raise
Cable Front Raise
Half-Kneeling Landmine Press
Plate Front Raise
Seated Dumbbell Z-press
Bradford Press
Barbell Seated Overhead Press
Standing Arnold Press
Standing Dumbbell Shoulder Press
Seated Barbell Shoulder Press
Single-Arm Dumbbell Shoulder Press
Barbell Front Raise
Band Shoulder Press

More shoulders guides

All exercise guides →