Arnold Press

How to do the Arnold Press

The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbells overhead, rotate the hands in so that the palms face forward at the top of the movement. Remember to not lockout the arms. Reverse the movement on the way down. The Arnold Press is an excellent way to improve overall shoulder muscularity and change up a shoulder workout routine. Created by Schwarzenegger this exercise is very popular amoung bodybuilders and personal trainers because it forces a full range of motion.
Arnold Press Spotter Information:
Spotting the press can be done behind the individual either by holding on to their wrists or elbows.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Anterior Deltoid
  • Triceps
  • Medial Deltoid
  • Compound

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
53.3 lbs10.8 80.2 lbs

What is a good starting weight?

Based on an average weight lifted of 53.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 26 lbs and aim for 12-15 reps.


Workouts Plans with Arnold Press

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Intermediate
Strength Advanced
Muscular Definition Beginner
Strength Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.