At a glance
- Main muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2 kg
How to do it
- Start with palms facing you.
- Rotate as you press.
- Controlled.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Fine variation, but no proven advantage over a regular dumbbell press.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Machine Shoulder Press · Machine · rating A
- Landmine Press · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Arnold press.
Let Mitta set the weight.
Mitta plans the Arnold press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Arnold press
What muscles does the Arnold press work?
The Arnold press mainly trains your shoulders. Your triceps help.
How many reps of the Arnold press should I do?
Mitta plans the Arnold press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Arnold press?
Good alternatives that train the same muscle are the seated dumbbell shoulder press, machine shoulder press and landmine press.
Is the Arnold press good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Arnold press have rating B?
Fine variation, but no proven advantage over a regular dumbbell press.