WhatWorksWhat.
Front delts

Arnold Press

Front delt at the bottom, side delt as you rotate, hard squeeze overhead.

Complexity · Mediumhypertrophyintermediate+DumbbellsBench
Check Your Form
  • Front delts
  • Front delts - Front delts
  • Side delts
  • Triceps
  • Front delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Front delts

    Hit

    Lifts arm forward/up.

The movement

Get it right, not roughly right.

Optimal form

7:40· ATHLEAN-X™

Stop F*cking Up The Arnold Press (PROPER FORM!)

Shoulder rack

Lockout

Seated, dumbbells start at the front of the shoulders, palms facing you. As you press, rotate the wrists outward so palms face forward at lockout. Reverse on the way down.

Common mistakes

  • Rushing the rotation - you lose the whole-shoulder hit.
  • Going too heavy - the rotation can flare the front of the shoulder.

Where you should feel it

Front delt at the bottom, side delt as you rotate, hard squeeze overhead.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains front delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Standing Arnold press

    Adds core demand.

    95% on target

    On target

    Same target, minor adjustment.

  • Single-arm Arnold

    Allows full ROM and balance work.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts