Arnold Press

The Arnold Press is a fitness exercise suitable for building muscles in the upper and lateral shoulder muscles. The primary target muscle is the front part of the deltoid muscle (musculus deltoideus pars clavicularis). As a supportive measure, you also strengthen other muscles, including the lateral and posterior parts of the deltoid muscle (musculus deltoideus pars acromialis et spinalis). Additionally, you provide a training stimulus to the triceps brachii muscle and the serratus anterior muscle.

Arnold press standing with kettlebells

Alternatively, you can perform the Arnold Press standing, using kettlebells. Of course, the standing variation is also possible with dumbbells. However, due to its popularity, you'll find more information here about the correct body position and the proper execution of the kettlebell variation.

Body Position

In the standing variation, assume a shoulder-width stance. Now, grab the kettlebells. Your back is upright, with a slight arch in your lower back. Engage your abdominal muscles and glutes. Shift your hips slightly forward to ensure sufficient stability. Hold kettlebells in your hands, directly in front of your shoulders in the starting position. Choose a neutral grip, with your palms facing towards your upper body.

Execution

Now, you are ready for the standing Arnold Press with kettlebells. Exhale and start rotating your hands by 180 degrees, so the palms face away from you. In a fluid motion, press the kettlebells upward. Extend the movement until your arms are almost fully straightened, keeping a slight bend in your elbows. After a brief hold, return your arms to the starting position and reverse the 180-degree rotation.

Seated Arnold press with dumbbells

The classic is the seated Arnold Press with dumbbells. To ensure you perform Arnold Schwarzenegger's fitness exercise correctly, here are tips on body position and execution.

Body Position

Start by sitting on a weight bench, ideally with an 80-90 degree angle, allowing you to sit upright comfortably. Grab two dumbbells and hold them in a neutral grip. Now, hold the dumbbells directly in front of your shoulders, with your palms facing your body. Keep your back upright, and your feet in a hip-width stance for necessary stability.

Execution

Now, you can start the execution. Rotate your wrists by 180 degrees, keeping your elbows forward at the level of your shoulders, pointing away from your body. Continue the movement while exhaling until your arms are almost fully extended, maintaining a slight bend in the elbows to protect the joints. Maintain a slight arch in your lower back throughout to protect your spine. Afterward, reverse the movement to return to the starting position, take a deep breath, and prepare for the next repetitions.

Common mistakes at Arnold-Presses

The Arnold Press is not widely known to every athlete. Consequently, there are some errors that frequently occur. Here, you'll find the most common mistakes and tips on how to avoid them directly.

✅ Rapid Movements: Due to the complex execution of the movement, a moderate pace is the preferred approach. Do not perform the movements too quickly; instead, focus on correct execution.

✅ Body Momentum: Only your arms should move during the Arnold Press. Ensure that you keep your entire body rigid and avoid generating momentum.

✅ Elbows Far Outward: Often, you see athletes with elbows extending far outward. However, you should actively keep the elbows forward to fully exploit the exercise's potential.

Alternatives and similar exercises to the Arnold shoulder press

The Arnold Press is an exotic fitness exercise for your training. For this reason, you can confidently incorporate alternatives to Arnold Shoulder Press into your workout routine. Here are a few exercises to consider for your training plan.