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Arnold Press - Instructions, Variations & Alternatives

Muscles involved

  • Deltoids
  • Triceps
  • Trapezes

Also known as

  • Arnold Shoulder Press
  • Scott Press

How to perform

Arnold Press - Starting position

Arnold Press - Starting position

Arnold Press - Muscle Under Tension

Arnold Press - Muscle Under Tension

Hand rotation throughout the movement

Hand rotation throughout the movement

  1. Set up & Starting position (standing,seated)
    Hold the weights in your hands in front of your shoulders, palms facing your body, like a dumbbell curl, with the weight just above your shoulders and your elbows slightly forward. Tighten your core and flatten your back.

  2. Concentric phase
    Then instead of pushing straight up, raise the weights overhead while spreading your arms to either side, rotate the palms of your hands to face forward. Keep lifting the weights in one fluid motion until your arms are fully extended above you.

  3. Eccentric phase
    Slowly return to the starting point through the same rotation and repeat.

Exercise Alternatives