Arnold Press
Muscles worked: Front Delt, Middle Delt, Rear Delt, Traps
How to do it
- 1
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing you.
- 2
Press the dumbbells overhead while rotating your palms to face forward.
- 3
Fully extend your arms at the top, then reverse the motion to lower the dumbbells back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Arnold Press FAQ
What muscles does the Arnold Press work?
The Arnold Press primarily works the Front Delt, with the Middle Delt, Rear Delt, Traps assisting.
What are the best sets and reps for the Arnold Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Arnold Press?
There is no single number: a good Arnold Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Arnold Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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