The Best Variations of the Arnold Press

Key Takeaways

• The traditional Arnold press is a classic shoulder exercise that mainly targets the front (anterior) and side (lateral) deltoids, with only minimal posterior deltoid involvement.
• The seated Arnold press provides more stability and support for the lower back compared to the standing version, making it more accessible for those with balance or lower back issues.
• The single-arm Arnold press helps to correct muscle imbalances and improve core stability, thanks to the increased demand on the body's stabilizing muscles during unilateral movements.
• The standing Arnold press recruits more stabilizing muscles, especially in the core and lower body, and requires greater balance and coordination than the seated version.
• The alternating Arnold press allows for a unilateral training effect but actually reduces continuous tension on the shoulders, as each arm gets a brief rest while the other works.

Achieving well-developed shoulders is a key goal for many individuals pursuing strength training and bodybuilding. Strong, aesthetic deltoids not only contribute to a balanced physique but also play an essential role in athletic performance and everyday activities involving pushing, pulling, or lifting overhead.

Among the numerous shoulder exercises available, few have stood the test of time like the Arnold Press—a dynamic movement named after the legendary bodybuilder Arnold Schwarzenegger.

What sets the Arnold Press apart is its unique combination of rotational movement and pressing action, which primarily targets the anterior and lateral regions of the shoulder for comprehensive growth and strength, though the posterior deltoid plays only a minor role in this exercise. This movement has become a favorite for beginners and advanced lifters alike due to its versatility and ability to help address common goals such as muscle balance, stability, and functional strength.

In the following article, we’ll explore the traditional Arnold Press and its key variations—including seated, standing, single-arm, alternating, and incline versions. You’ll learn how each method uniquely challenges your muscles, the specific benefits they provide, and practical tips for incorporating them into your own workouts for optimal results.

The Seated Arnold Press

The Seated Arnold Press modifies the traditional version by providing additional back support and allowing for a more controlled movement. This variation is especially beneficial for those who may struggle with balance or have lower back issues. By sitting on a bench with back support, lifters can focus more on their shoulder mechanics without the added challenge of stabilizing their entire body through the core and legs.

The seated position also helps minimize the use of momentum to lift the weights, ensuring that the deltoid muscles are doing the majority of the work. In this variation, lifters begin seated with dumbbells at shoulder height, palms facing them. As the weights are pressed overhead, the lifter rotates the wrists so the palms face forward at the top of the movement.

This distinctive rotation increases the range of motion and recruits more muscle fibers in the shoulders while providing a small amount of upper chest activation, although the primary area of focus remains the deltoid muscles. The Seated Arnold Press is an effective way to isolate the shoulder muscles while still enjoying the benefits of the movement's unique rotational aspect.

Importantly, this exercise can be seamlessly integrated into a shoulder-focused workout or used as part of a comprehensive upper-body routine, providing lifters with flexibility in programming based on their training needs and experience level.

The Single-Arm Arnold Press

The Single-arm Arnold Press introduces an element of unilateral training to the traditional movement. By performing this exercise one arm at a time, lifters can address muscle imbalances that may exist between their left and right sides. This variation also requires greater core engagement to maintain stability, as the body must compensate for the weight being lifted solely on one side.

Consequently, this exercise not only primarily develops the deltoids but also requires increased effort from the obliques and other stabilizing muscles throughout the torso. To execute the Single-arm Arnold Press, the lifter starts with one dumbbell held at shoulder height in one hand with the palm facing inward. As the weight is pressed overhead, the wrist rotates so that the palm faces forward at the top of the repetition.

This rotational movement mimics the traditional version and provides a more targeted, focused effort on one side of the body. Including this variation in a workout routine can enhance overall shoulder strength and stability while promoting better muscle symmetry and balance. Additionally, the single-arm version is an excellent warm-up or accessory movement to prepare the shoulders and core for heavier bilateral pressing exercises.

The Standing Arnold Press

The Standing Arnold Press is another variation that places a greater emphasis on core stability and overall body strength. By performing this exercise while standing, lifters engage the entire kinetic chain, from the feet through the shoulders. This posture requires greater balance and coordination compared to the seated version, making it an excellent choice for those looking to improve functional strength applicable to everyday tasks and athletic activities.

The standing position allows for a more natural movement pattern, as it mimics real-life activities that involve lifting objects overhead. In this variation, lifters begin with the dumbbells at shoulder height, palms facing their body. As the weights are pressed overhead and the wrists rotate so the palms face forward, the lifter must engage the core muscles to maintain balance and control throughout the movement.

The Standing Arnold Press not only targets the anterior and lateral deltoids but also increases the demand on stabilizer muscles in the core and lower body. This makes it a compound exercise—one that primarily works the shoulders but requires contributions from several supporting muscles to ensure proper form and stability. The standing variation is particularly beneficial for athletes or individuals interested in strengthening the entire body and improving performance in sports or daily life that require dynamic overhead movement.

The Alternating Arnold Press

The Alternating Arnold Press adds a dynamic component to the exercise by having lifters alternate between arms during each repetition. While this variation is excellent for developing strength, technique, and coordination in both shoulders, it does not actually maintain “continuous tension” on each shoulder, since one arm rests while the other lifts.

To perform the Alternating Arnold Press, the lifter begins with both dumbbells at shoulder height, palms facing toward the body. They press one dumbbell overhead while rotating the wrist to face forward at the top, then lower it back to shoulder height before repeating with the opposite arm. This alternating pattern places a unilateral training effect on each arm, allowing the lifter to focus on perfect form and technique without overly challenging their balance or risking fatigue through constant bilateral effort.

Incorporating the alternating press into a workout can provide a fresh stimulus for muscle growth and coordination, and can be a useful option for anyone looking to add variety to their shoulder routine.

The Incline Arnold Press

Benefits of the Incline Arnold Press

This variation of the Arnold Press is an effective addition to any upper body workout that aims to develop both the shoulders and, to a lesser degree, the upper chest. It can be particularly helpful for those looking to improve the aesthetics of their upper body or enhance performance in activities that require the upper chest and shoulders to work together.

Executing the Incline Arnold Press

To perform this movement, the lifter should set an adjustable bench to an incline angle of about 30 to 45 degrees. Starting with the dumbbells at shoulder height, palms facing in, the lifter presses the weights upward while rotating the wrists so the palms face forward at the top. This angle slightly shifts the emphasis from the anterior deltoids to include more activation of the upper chest (clavicular head of the pectoralis major), although the deltoids remain the primary target muscles.

Alternative to Flat Pressing Movements

The Incline Arnold Press can be a great alternative for those who find flat pressing movements less comfortable or less effective, as the increased angle can reduce shoulder discomfort for some lifters. While it provides slightly greater upper chest stimulation compared to the traditional Arnold Press, it functions first and foremost as a shoulder exercise.

The Arnold Press with a Twist

The Arnold Press with a Twist introduces an additional rotational component designed to further engage the core and enhance stability throughout the movement. This variation is not only excellent for developing the deltoids but also incorporates elements of rotational strength training, which can benefit many athletic activities and day-to-day functional movements.

To perform this variation, start with dumbbells at shoulder height, palms facing in. As the weights are pressed upward and the wrists rotate to face forward, simultaneously twist the torso slightly toward one side before returning to center as the weights are lowered back down. This added twist intensifies the demand on the obliques and other core stabilizers compared to the traditional pressing movement. However, for those with lower back pain or core instability, this variation should be approached with extra caution and performed only with light weights and excellent control.

Including the twist variation in your shoulder workout can enhance overall core strength and shoulder engagement, adding variety and challenge to your training routine.

The Arnold Press Superset with Other Exercises

Supersets are a popular training technique that involves performing two exercises consecutively with minimal rest between them. Incorporating the Arnold Press into a superset format with other exercises can amplify muscle fatigue and support muscle growth more efficiently than performing single exercises in isolation. For example, pairing the Arnold Press with lateral raises or push-ups can create a comprehensive shoulder workout that emphasizes multiple muscle groups and maximizes efficiency in the gym.

When designing a superset involving the Arnold Press, it’s important to select complementary movements that challenge various aspects of shoulder strength and stability. For instance, following an Arnold Press set with lateral raises can further work the lateral deltoids. Alternatively, pairing it with tricep extensions can tailor the superset for broader upper body development and pushing power.

While supersets can increase workout intensity, result in greater time under tension, and improve overall conditioning, they are not inherently “better” for every goal or every individual. They are best used strategically as part of a balanced program designed around your own experience, ability, and preferences.

Building Stronger Shoulders, One Variation at a Time

The Arnold Press and its many variations open up a world of possibilities for anyone looking to develop stronger, more balanced shoulders. Just as a master chef combines different ingredients for unique flavors, smart lifters use these variations to target every angle of their deltoids and prevent the dull monotony that can stall progress.

Each version—the seated, standing, single-arm, alternating, and incline—offers its own blend of challenges and benefits, ensuring your shoulder training stays effective and inspiring.

Many lifters struggle with hitting plateaus, developing imbalances, or simply not knowing which variation best fits their needs. It’s a common misconception that one exercise alone can build complete shoulders; in reality, balanced development comes from rotating through different movements to hit every muscle group and function. A hidden benefit of mixing these presses into your routine? You’ll also build core strength and stability, often without even realizing it.

If you want to streamline your programming, track progress, and be sure you’re making every session count, consider using the Dr. Muscle app. It automates everything discussed and more, so you can focus on lifting and let technology guide your journey. Try it free.

FAQ

What is the Arnold Press?

The Arnold Press is a shoulder exercise popularized by bodybuilding legend Arnold Schwarzenegger. It consists of a pressing motion combined with a rotation of the hands, moving from palms facing inward at the bottom to palms facing forward at the top of the lift.

What are the benefits of the Arnold Press?

The Arnold Press mainly targets the anterior and lateral deltoids in the shoulders, helping to increase strength and muscle mass in these areas. While it also works the triceps and—minimally—the upper chest, the primary benefit is comprehensive shoulder development.

What are the best variations of the Arnold Press?

Some of the most effective variations include the seated, standing, single-arm, alternating, and incline Arnold Press. Each offers unique benefits and challenges for the shoulders and upper body, promoting strength, balance, and functional performance.

How should I incorporate the Arnold Press into my workout routine

The Arnold Press can be part of a shoulder or upper body-focused workout. Most lifters benefit from 3–4 sets of 8–12 repetitions, but optimal sets and repetitions can vary based on your goals, fitness level, and experience. Beginners should begin with light weights to learn the proper form before increasing weight or volume.