Arnold press

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How to do it

Rotate the palms from inwards to outwards during the press: adds anterior deltoid work

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Overhead press
• Seated dumbbell press
• Z-bar overhead press
• Cable upright row
• Turkish get-up

Add it to your routine

FitnessAI can generate a personalized routine that includes Arnold press based on your level, goal and available days.

Frequently asked questions

What muscles does Arnold press work?

Arnold press mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Arnold press should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).

Is Arnold press good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.

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