Arnold Press
| English Name | Arnold Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Functional Hypertrophy Strength training |
| Required equipment | Bench Dumbbell |
💠 Exercise guide
✅ The seated dumbbell Arnold Press is a multi-joint exercise designed to strengthen the entire shoulder musculature. By combining rotation and pressing, it effectively engages both the anterior (front) and medial (side) heads of the deltoid, while simultaneously challenging core stability and the shoulder girdle.
✅ This movement is an excellent choice for increasing shoulder mass and strength, especially in bodybuilding and general fitness programs, and provides a great variation compared to the classic overhead shoulder press.
✅ Due to the rotational path of the dumbbells, it requires a higher degree of neuromuscular control; therefore, start with lighter weights to properly learn the correct technique.
💠 Execution Guide
Setup
✅ Sit on a bench with an upright or slightly reclined backrest; ensure your feet are flat on the floor, your knees are bent at about 90 degrees, and your hips are in full contact with the seat.
✅ Adjust the backrest so that your spine is in a neutral position (Neutral Spine) to prevent excessive arching or rounding of the lower back.
✅ Grasp two dumbbells with a neutral grip (palms facing your body). Hold the dumbbells in front of your torso, approximately at mid-chest level.
✅ Keep your elbows bent and positioned in front of your body, slightly below shoulder height; ensure your wrists are aligned with your forearms, avoiding excessive flexing or extending.
✅ Pull your shoulder blades slightly back and down (depression & retraction) to keep your shoulder joint in a stable position.
✅ Engage your core muscles (abs and spinal erectors) and keep your chest gently lifted without letting your ribs flare out excessively.
Execution
✅ From the starting position—with the dumbbells in front of your chest and your palms facing your body—gradually rotate your palms forward as you begin pressing upward, so they face forward at the top of the movement.
✅ In the middle portion of the lift, keep your elbows under the dumbbells and let the movement follow the scapular plane (about 30° in front of the frontal plane) to maintain even tension on the shoulders.
✅ Raise the dumbbells until your elbows are almost fully extended, but avoid locking out (hyperextension); you should feel a controlled contraction in the shoulders.
✅ On the way down, let the dumbbells follow the reverse path while your palms rotate from facing forward back to facing your body as they return to the starting position in front of your chest.
✅ Choose a range of motion where, at the bottom, your elbows sit slightly in front of your torso and directly under the dumbbells, without letting your shoulders collapse forward or your upper back round.
✅ Perform the movement with a controlled rhythm—typically 1–2 seconds for the upward (concentric) phase and 2–3 seconds for the downward (eccentric) phase.
Coaching Cues
✔️ Keep your gaze forward or slightly upward, and avoid excessively bending your neck forward or backward.
✔️ Throughout the movement, don’t shrug your shoulders up toward your ears; imagine placing your shoulder blades into your back pockets (down and back).
✔️ If you feel pinching or pain in the front of your shoulder, slightly reduce the range of motion and avoid letting your elbows drop too far below shoulder level.
✔️ Keep your wrists aligned with your forearms; avoid bending them inward or outward under heavy loads to prevent unnecessary stress on the wrist and forearm joints.
✔️ Keep your torso supported against the bench and avoid arching your lower back excessively to “cheat” the weight up.
✔️ Choose a weight that allows you to complete all reps with proper form—without swinging your body or using your legs to assist.
Benefits of the exercise
1️⃣ Simultaneous engagement of multiple deltoid heads (anterior and lateral), creating a strong stimulus for increasing shoulder size and shape.
2️⃣ Increased controlled range of motion in the shoulder joint due to the simultaneous rotation of the forearm and upper arm, which helps improve shoulder mobility.
3️⃣ Improved shoulder girdle stability thanks to the need for scapular control and the coordinated work of the scapular muscles and rotator cuff.
4️⃣ Enhanced upper-body pressing strength, which can improve performance in other shoulder press variations, bench press movements, and functional sports training.
5️⃣ Greater variety compared to the classic shoulder press, reducing movement pattern adaptation and helping reignite progress and muscle growth.
6️⃣ Suitable for hypertrophy, strength, and general fitness programs by adjusting sets, reps, and tempo.
7️⃣ Helps correct imbalances between the anterior and lateral deltoid heads when programmed properly.
8️⃣ Contributes to a rounder, more three-dimensional shoulder appearance, noticeably improving front and side aesthetics.
9️⃣ Provides a solid challenge to the core muscles, especially when performed on a lower-incline bench or without back support.
🔟 Can be performed with minimal equipment (just a pair of dumbbells and a bench), making it suitable for busy gyms and even some home setups.
Common Mistakes
⚠️ Using weights that are too heavy, causing body swinging, excessive back arching, and loss of control over the movement path.
⚠️ Lifting the shoulders toward the ears (shrugging) during the press, which creates unwanted tension in the upper traps and neck.
⚠️ Rotating the wrists and forearms too quickly or incompletely, preventing the palms from reaching the proper orientation at the top or bottom of the movement.
⚠️ Lowering the elbows too far behind or beside the body, which can put the shoulder joint in a risky position and increase the chance of impingement.
⚠️ Fully locking out the elbows at the top of the movement—especially with heavy weights—which adds unnecessary stress to the joint.
⚠️ Allowing the lower back to repeatedly lift off the bench and excessively arching to “assist” the weight at the end of each rep.
⚠️ Performing the movement too fast without controlling the eccentric phase, which raises injury risk and reduces muscle engagement.
Breathing Pattern
😮💨 Eccentric phase (lowering the dumbbells): Inhale calmly through your nose as you lower the weight under control.
😮💨 Concentric phase (lifting the dumbbells): Exhale through your mouth as you begin pressing upward and continue until near the end of the movement.
😮💨 For heavier sets, a short Valsalva maneuver (brief breath hold at the start of the press followed by controlled exhalation) can be used, but only for healthy, well-trained individuals without cardiovascular issues.
😮💨 Avoid prolonged breath-holding; dizziness, blurred vision, or a strong pressure sensation in the head are signs to stop immediately.
ROM Guidelines
📏 Recommended ROM: Start with the dumbbells in front of your chest, elbows slightly below shoulder level; finish with the dumbbells overhead without fully locking out the elbows.
📏 Minimum acceptable ROM: If you have shoulder limitations, you can start from the sides of your chest (not too low) and press to just below ear level while slightly reducing rotation.
📏 Unsafe or improper ROM: Lowering the dumbbells too far behind the head or below chest level, or letting the elbows drift behind the torso—these positions increase excessive stress on the shoulder joint capsule and rotator cuff.
Precautions & Contraindications
⚕️ If you have a history of shoulder impingement, rotator cuff tears, or inflammation, avoid excessive range of motion and heavy weights, and consult a specialist or physical therapist first.
⚕️ If you experience neck pain or excessive lumbar arching, adjust the bench angle for better torso support and use lighter weights.
⚕️ For individuals with high blood pressure or heart issues, the Valsalva maneuver is not recommended; breathing should remain smooth without breath-holding.
⚕️ Before performing the exercise, take shoulder-specific warm-ups seriously (light band rotations, mobility drills) to reduce injury risk.
⚕️ If you feel sharp or recurring pain in the front of the shoulder, stop the exercise and reassess your form, range of motion, and weight; if it persists, seek medical evaluation.
Variations & Alternatives
🔁 Standing Arnold Press: Increased core and balance demand, but requires greater control.
🔁 Unilateral Arnold Press: Helps correct asymmetries between sides and increases stabilizer muscle engagement.
🔁 Seated Dumbbell Shoulder Press (no rotation): A simpler version for beginners or those who experience discomfort during forearm rotation.
🔁 Machine Shoulder Press: A more stable option for early rehabilitation phases or training with a stronger focus on vertical pressing.
🔁 Barbell Military Press: A heavier, more advanced variation for building vertical pressing strength, with higher core stability requirements.
🔁 Band Shoulder Press: A minimal-equipment alternative for home training or recovery phases.
Advanced Biomechanics
🧠 The rotational path of the dumbbells changes the torque on the shoulder joint throughout the range of motion; the anterior deltoid is emphasized at the start of the lift, while the lateral head takes on more load in the mid-range.
🧠 Performing the movement in the scapular plane (slightly in front of the body) aligns the humeral head more effectively with the glenoid cavity, reducing stress on the front structures of the shoulder.
🧠 During the upward phase, the greatest torque occurs around 60–90 degrees of shoulder flexion/abduction, making control in this portion of the range especially important.
🧠 The rotator cuff muscles create joint compression in the shoulder, preventing the humeral head from slipping and reducing impingement risk; weakness in these muscles leads to instability during the movement.
Programming Tips
📝 For muscle hypertrophy:
3–4 sets of 8–12 reps
Rest 60–90 seconds between sets
Approximate tempo: 2 seconds up, 2–3 seconds down
📝 For relative shoulder strength:
3–5 sets of 4–6 reps with heavier weight
Rest 2–3 minutes between sets
Focus on core stability and perfect technique; it’s best performed after general warm-ups.
📝 For general fitness / fat loss:
2–3 sets of 10–15 reps with moderate weight
Rest 45–60 seconds; can be paired in a superset with a pulling exercise (like lat pulldown or row).
📝 Placement in a workout session:
Typically used as the first or second shoulder press movement after specific warm-up work.
In high-volume shoulder programs, it can be placed after a basic shoulder press (barbell or standard dumbbells) to emphasize the rotational pattern.
💠 Muscle Involvement
✅ The seated dumbbell Arnold press primarily targets the deltoid muscles (especially the anterior and lateral heads), but safe and stable execution also requires significant contribution from the shoulder girdle and core muscles.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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