Which muscles does the arnold press work?

The arnold press mainly works your shoulders. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the arnold press in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Arnold Press: how to do it and muscles worked

The arnold press mainly works your shoulders, with help from your triceps. You need dumbbells.

Muscles worked

Main

Shoulders

Helping

Triceps

How to do the arnold press

1
Sit on a bench with back support, holding dumbbells at chest height with your palms facing you and elbows in front. Keep your core braced.
2
Press up while rotating your palms outward, so they face forward at the top. Finish with your arms almost straight and the dumbbells above your shoulders.
3
Reverse the rotation as you lower the dumbbells back to your chest, with palms facing you again. Breathe out as you press and in as you lower.

Form tip: Use lighter weights than a standard press and rotate smoothly; jerking the rotation stresses your shoulder joints.

Common questions

Which muscles does the arnold press work?: The arnold press mainly works your shoulders. It also involves your triceps.
What equipment do I need for the arnold press?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the arnold press in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.