Standing Arnolds
Classic standing Arnold press
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Deltoids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand with dumbbells at shoulders palms facing body
- Step 2: Press up while rotating palms outward
- Step 3: Lock out overhead
- Step 4: Reverse rotation on descent
- Step 5: Repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Classic standing Arnold press
Common mistakes
Using momentum
Make it harder
Slower tempo
Make it easier
Seated Arnold press
Breathing
Exhale pressing, inhale lowering
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Single Arm Water Bottle Rear Delt Fly on Incline
Beginner · 4 sets × 12-15 each sideKneeling Suitcase Carry Outer Shoulder Press
Intermediate · 3 sets × 8-10 each sideShoulder Back and Forth Warmup with Pole
Beginner · 3 sets × 12-15 repsSeated Modified Water Bottle Clean and Press
Intermediate · 3 sets × 8-10 repsKneeling Bodyweight Front Raise
Beginner · 4 sets × 30 repsStanding Upright Reverse Fly with Resistance Band
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.