Arnold Press
The Arnold Press primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Brachialis, Lateral Deltoid, Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Serratus Anterior, Transverse Abdominis, Trapezius (Upper). It is a dumbbell compound exercise at intermediate difficulty.
Dumbbell press starting with palms facing self rotating to overhead position.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Brachialis, Lateral Deltoid, Posterior Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Long Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Execution: Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat. Comments: Movement should emphasizeshoulder abductionwhile minimizingforearm pronationas this exercise attempts to combinelateral raiselike motion withshoulder press. Lean forward slightly when lifting Dumbbells.
Alternative Exercises
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