Active8 Supplement Articles

Arnold Press

Jul 20, 2016 | by: Team A8

arnold pressNamed after The Oak himself, Arnold Schwarzenegger, Arnold Press is a great delt exercise. They’re very similar to typical overhead dumbbell presses but with a slight twist (literally). It's a harder exercise, and basically it involves a rotation of the hands.  

What It Is:

You rotate your arms while pressing the arms overhead. This is only a small change, but this adds a great challenge and also a great way to work on your shoulders. This workout targets the front head and side head of deltoid and some percentage on the triceps.

How To Do It:

  • Sit on a bench holding dumbbells in front of you at your chest level with palms facing your body and with bent elbows.
  • Now press your hands up overhead and while doing this, rotate your hands out such that the palms should face out at the top of the movement.
  • Bring the arms down to the starting position by rotating the arms and do this for 2 or 3 sets with 12 to 15 repetitions each.


  • Exhale while you press the dumbbell overhead.
  • Inhale while you bring the dumbbell to the starting position.


  • Position the arms next to your torso and it should be like the starting position of the dumbbell curl.
  • The rotation will be such that, the left arm rotates counter clockwise while the right arm in clockwise direction.
  • For a variation, you can perform this in standing posture provided, you are free from any back issues.


Now, if you want to see a video of how it's supposed to be done, check out the below video that shows you how to do it.