Arnold Press
Arnold Press 1RM Calculator
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Arnold Press Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 40 | 60 | 85 | 115 | 145 |
| 130 kg | 40 | 60 | 90 | 120 | 150 |
| 140 kg | 45 | 65 | 90 | 125 | 155 |
| 150 kg | 45 | 65 | 95 | 130 | 160 |
| 160 kg | 45 | 70 | 95 | 130 | 165 |
| 170 kg | 45 | 70 | 100 | 135 | 170 |
| 180 kg | 50 | 75 | 105 | 140 | 175 |
| 190 kg | 50 | 75 | 105 | 145 | 180 |
| 200 kg | 50 | 75 | 110 | 150 | 185 |
| 210 kg | 55 | 80 | 110 | 150 | 190 |
| 220 kg | 55 | 80 | 115 | 155 | 195 |
How to Perform the Arnold Press
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body, similar to the top of a curl. As you press the dumbbells overhead, simultaneously rotate your wrists so that your palms face forward at the top of the movement. Reverse the rotation as you lower the dumbbells back to the starting position, finishing with palms facing your body again.
Muscle Activation
The Arnold press is unique because the rotational component engages all three heads of the deltoid throughout different phases of the movement. The anterior deltoid is most active during the pressing phase, the lateral deltoid during the rotation and middle portion, and the rear deltoid is engaged more than a standard overhead press due to the starting position. The triceps assist in the lockout phase.
Common Mistakes
- Performing the rotation and press as separate movements rather than one fluid motion.
- Not rotating fully so that the palms end up facing forward at the top.
- Arching the back excessively to press heavier weight overhead.
- Rushing through the movement instead of using a controlled tempo to maximize the rotational benefit.
Variations
Standing Arnold press adds core stability demands. Single-arm Arnold press challenges unilateral strength and balance. Half-kneeling Arnold press is a functional variation that also trains hip stability. The reverse Arnold press starts with palms facing forward and rotates inward during the press for a different stimulus.
Programming Tips
Use the Arnold press as a primary shoulder exercise for 3-4 sets of 8-12 reps. Due to the rotational component, use lighter weights than you would for a standard dumbbell press, typically 10-20% less. This exercise is best suited for hypertrophy work rather than heavy strength training.