Arnold Dumbbell Press Exercise to Build Shoulder Muscles

Why is Arnold Press such an Effective Exercise?

Arnold Shoulder Press is an excellent Shoulder Muscle Building exercise.

When it comes to the best exercise with the best range of motion for Shoulder muscles, Arnold press stands out from the crowd.

It was created by bodybuilder Arnold Schwarzenegger and hits both the medial and front heads of deltoids.

Benefits of Arnold Press

Arnold Press {Vs a Barbell Press} gives a wide range of motion as you lower the dumbbells well down in front giving that maximum stretch other shoulder exercises lack.

Essentially it is a combination of two moves which isolate shoulder muscles - shoulder press and a lateral raise.

Purpose -- To Build Muscle Mass in the front and side heads of the deltoids.

Arnold is an excellent alternative to Shoulder Dumbbell press and can be used to spice up your workouts. I perform Arnold press and shoulder dumbbell presses on alternate weeks for variety in my workouts.

Execution Technique.

This exercise is performed standing with a pair of heavy dumbbells.


1. Stand straight or sit on a bench holding a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you as shown in the picture below.

2. Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement.

3. Now lower the dumbbells in a reverse movement keeping the tension constant throughout foe effective muscle stimulation.

Points to remember

  • Remember exhale while you exert.
  • Keep a controlled motion and avoid jerky movements. No using momentum in this exercise. Keep tension constant.
  • Keep a strict form. You can use a back support or rest for more stability.
  • Do not lock your arms overhead if gaining muscle is your goal. Strength trainers can lock, rest and repeat.

Want to Make Arnold Press into a Full body move to save workout time?

Add front squat move to Arnold dumbbell press.

To do this you need to make a position change in step one. Instead of sitting or standing, get into position one ina  squatting position.

Now as you squat up continue with the pressing movement as you do in regular Arnold press.

Do this such that as your front squats ends, the arms are overhead and this completes a lower body workout with pper body one.

Great for saving time where you get 2-in-1 benefits and a killer short workout.

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