Arnold Press
Arnold Press
Equipment: Tube Resistance Band with Handles
Difficulty: Intermediate to Advanced
Target Muscles: Deltoids (all three heads), triceps, upper chest
How to Perform Arnold Press
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand at shoulder height
- Start with palms facing toward you (like the top of a bicep curl)
- Stand with feet hip-width apart, core engaged
- As you press up, rotate your hands so palms face forward
- Press the handles straight up overhead
- At the top, your palms should be facing away from you
- Reverse the motion as you lower back down
- Rotate hands back so palms face you at shoulder height
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 8-10 reps
- Intermediate: 3 sets of 10-12 reps
- Advanced: 3-4 sets of 12-15 reps
Form Tips:
- Keep your core tight to prevent arching your back
- Rotate your hands smoothly throughout the movement
- Press straight up, not forward
- Keep your shoulders down - don't shrug
- Control both the pressing and lowering phases
- Maintain tension in the band throughout
Common Mistakes to Avoid:
- Arching your lower back excessively
- Not rotating hands fully
- Pressing forward instead of straight up
- Using momentum or bouncing
- Locking out elbows at the top
- Moving too quickly
Modifications:
- Easier: Perform seated for more stability, or use lighter resistance
- Harder: Single-arm Arnold press, slow tempo, or add a pause at the top
Benefits:
- Works all three heads of the deltoids
- Builds strong, defined shoulders
- Improves shoulder mobility
- Enhances rotational strength
- Functional overhead pressing movement
- Great for overall shoulder development