Arnold Press
A rotating press with a big ROM that hits all three deltoid heads. It works mainly the front deltoid, with help from the lateral deltoid and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Arnold Press
- Sit or stand with the dumbbells in front of your shoulders, palms facing you, elbows in front of the body.
- Press the dumbbells up and rotate the palms outward as you go, so they face forward when the arms are straight overhead.
- Lower them the same way, rotating the palms back towards you as the dumbbells return to shoulder height.
- Keep the movement smooth and the core braced; the rotation is why it works the front delts through a longer range.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Overhead strength with the whole body braced
- Round, full front delts
- Honest measure of upper-body strength
How Flawless ranks Arnold Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Arnold Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Arnold Press work?
It works mainly the front deltoid, with help from the lateral deltoid and triceps.
How do you do Arnold Press?
Sit or stand with the dumbbells in front of your shoulders, palms facing you, elbows in front of the body. Press the dumbbells up and rotate the palms outward as you go, so they face forward when the arms are straight overhead. Lower them the same way, rotating the palms back towards you as the dumbbells return to shoulder height. Keep the movement smooth and the core braced; the rotation is why it works the front delts through a longer range.
How does Flawless rank Arnold Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.