How to do a Standing Arnold Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 344,852
- Popularity Rank
- 459th
- Difficulty
- Intermediate
- Shoulders Strength
- 66 mSCORE 97th
- Equipment Required
Workouts with Standing Arnold Press
Instructions for Proper Form
Similar to the seated version, the Standing Arnold Press is a compound movement that primarily targets the shoulders. By performing this exercise while standing, you engage additional stabilizing muscles in the core and legs. This makes it a more functional exercise, improving balance and coordination while building strength and muscle mass in the shoulders.
- Stand upright with your feet shoulder width apart and grab a pair of dumbbells so that your palms are facing in and the dumbbells are in front of your shoulders with your elbows next to your torso.
- Press the dumbbells overhead while rotating your palms throughout the movement until your arms are completely extended over your shoulders and your palms are facing forward.
- Reverse the motion to return the dumbbells to the starting position.
Weight & 1 Rep Max Calculator
Average Standing Arnold Press standards by male, female, weight, age and height
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- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Standing Arnold Press
1. Arnold Dumbbell Press
93.2 mSCORESWAPPED 521 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 240 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 150 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 105 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Barbell Shoulder Press
97 mSCORESWAPPED 96 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
6. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 77 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
7. Hammerstrength Shoulder Press
84.5 mSCORESWAPPED 71 TIMESHammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.
8. Machine Shoulder Press
92.5 mSCORESWAPPED 65 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
9. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 61 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
10. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 51 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).