Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Shoulders

Arnold Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Start palms facing you
  2. 2Rotate as you press
  3. 3Finish palms forward overhead

Most common mistake

Rushing the rotation and losing control.

Watch a demo

Good for

  • Top 10 for shoulders

Compare with

vs Overhead Pressvs Seated Dumbbell Pressvs Machine Shoulder Press
B
For shoulders
#10 of 27
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell

Takes

None yet
needed to post
280