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Shoulders Workout (3) – Arnold Dumbbell Press

March 29th, 2009 · 8 Comments ·


Governor Arnold Schwarzenegger has invented the Arnold Dumbbell press (also known as Rotational Shoulder Press). Otherwise, it would have been known as Bush Press or Clinton Press. It is a compound exercise with wide range of motion. Main muscle worked are shoulders (front and side deltoid muscles). Triceps are involved too.


  1. For beginner, I suggest you to do Arnold Press sitting with back upright supported by the bench.
  2. Hold two dumbbells in front of you at about upper chest level with your palms facing your body at the beginning of the lift.
  3. As you press the weight overhead, slowly turn the dumbbells so your palms are facing away from your body.
  4. Slowly lower the dumbbells and simultaneously rotate your palms back toward your body to the original starting position.
  5. Do 2 to 3 sets with 8 to 12 repetitions each set.



  • Start out with a light weight when first attempting this exercise, until your muscles get used to the movements.
  • Do not arch your back.
  • Do not have to lock your arms overhead.
  • Once you have mastered the skill, you can try doing Arnold Dumbbell Press while you are standing.
  • In case you need spotter’s assistance, spotting can be done behind you either by holding on to your wrists or elbows.


In short, an excellent to have shoulders like Mr Terminator.



Category: Shoulders

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8 responses so far ↓
  • Tom Parker // Mar 29, 2009 at 7:38 AM

    Good post. This is one of my favourite resistance training exercises. It’s a lot tougher than regular shoulder presses but really does the job.

  • Ria Osorio // Mar 29, 2009 at 3:14 PM

    Hey, I now know what that exercise is called! Thanks for the post. :) Been doing those Arnold Schwarzenegger presses for around a month now, since my trainer included it in my routine.

  • fitnessfabulous // Mar 29, 2009 at 4:03 PM

    i see everyone do this in the gym, alot! didn’t know it was from Arnie!

  • Jonz // Mar 30, 2009 at 8:25 AM

    Fab workout really. Used to include it in my routine a year ago, it really blast those shoulders. I’ll most likely to change my routines a little and include this, thx for remindin me of a great workout.

  • jack // Mar 30, 2009 at 3:29 PM

    These exercise will build your strong muscle!

  • joy // Mar 31, 2009 at 5:28 AM

    Hi Mun thanks for the post,nice one. In my case i seem to have bigger anterior and lateral deltoids ,im aiming for a more rounded shoulder(which looks rather nice )any exercise suggestions that would make my posterior detls pop a bit faster? thanks ,Godspeed…

  • andrea // Apr 13, 2009 at 4:14 PM

    Good article, I love arnold press and it’s the best exercices for schoulders

  • alaa elsman // Oct 4, 2011 at 1:56 AM

    These exercise will build your strong muscle!

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