How to Do an Arnold Shoulder Press

  1. Sit or stand with a dumbbell in each hand, palms facing your body at shoulder level.
  2. Rotate your palms outward while pressing the dumbbells overhead in one smooth motion.
  3. Slowly reverse the motion to return to the starting position.

Muscles Affected


Primary muscles:Deltoids

Secondary muscles: riceps, upper back

Equipment: Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your core tight and avoid arching your back. Exhale as you press the dumbbells up. Inhale as you lower them back down.


Sets And Reps

Do 2–3 sets of 8–12 reps.

Benefits of Arnold Shoulder Press

  1. This move targets all three heads of the deltoids, giving your shoulders a well-rounded and sculpted look.
  2. It builds pressing strength and stability, improving performance in upper-body lifts and sports.