How to perform the Arnold Press
- 1Sit tall on a bench with back support or stand with your feet about hip-width, holding a dumbbell in each hand at shoulder height with your palms facing your chest and elbows in front of you, ribs down and core lightly tight.
- 2Press the dumbbells up as you rotate your palms to face forward at the top, then slowly lower them back down while turning your palms toward you again, using a smooth, controlled tempo and breathing out as you press up and in as you lower.
Coach tips
- Keep your shoulders down and relaxed, not shrugged up toward your ears.
- Use a weight you can control without swinging your body or arching your lower back.
- Rotate the dumbbells smoothly—avoid rushing the twist or letting your elbows drop too low in front of you.
Train shoulders smarter
One rep, one set. Hypro turns the Arnold Press into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Arnold Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Arnold Press fits right into proven hypertrophy and strength templates.
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