The Arnold press takes a regular dumbbell shoulder press and adds a rotation, so your palms start facing you at the bottom and finish facing forward at the top. That extra twist puts your shoulder through more of its range than a standard press does, and it’s why the exercise trains your front, side, and rear deltoids in a single lift instead of just the front delt like most overhead presses. I’ve got a full breakdown of the exercise itself, its benefits, and exactly which muscles it hits, in our Arnold press benefits and muscles worked guide, so I won’t repeat all of that here.
You might still want a swap for it. The rotation is the whole point of the exercise, but it’s also what makes it hard to learn, and a shoulder that’s already cranky doesn’t always love twisting under load. Some lifters just get more out of a straight vertical press without the added coordination demand, and if you’re chasing a heavier top set, the rotation caps how much weight you can control safely. Or maybe you’ve been running Arnold presses for months and want a new angle to keep your shoulders growing.
Here are the 8 Arnold press alternatives I’d reach for, ranked by how closely they train the same all-around deltoid coverage, how safe they are on the shoulder joint, and what equipment they need. A couple of these are near-identical presses you could drop straight into the same program slot. Others trade the rotation for heavier loading or a more targeted finish. I’ll tell you when to use each one and exactly how to do it.
Table of Contents
- 1 The 8 Best Arnold Press Alternatives
- 2 Reasons to Choose an Arnold Press Alternative
- 3 Muscles Worked by the Arnold Press
- 4 FAQs
- 4.1 What’s the closest alternative to the Arnold press?
- 4.2 Can I build shoulder size without doing Arnold presses?
- 4.3 What’s the best Arnold press alternative for shoulder pain?
- 4.4 What’s the best Arnold press alternative with just dumbbells?
- 4.5 Why do Arnold presses hurt my shoulders?
- 4.6 How many shoulder press exercises should I do per workout?
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 10 Best Box Jump Alternatives
- 6.2 The 9 Best Barbell Row Alternatives
- 6.3 The 10 Best Bulgarian Split Squat Alternatives
- 6.4 The 8 Best Tricep Dip Alternatives
- 6.5 The 10 Best Bent Over Row Alternatives
- 6.6 The 10 Best Lying Leg Curl Alternatives
- 6.7 The 9 Best Lunge Alternatives
- 6.8 The 9 Best Seated Cable Row Alternatives (2023)
- 6.9 The 10 Best Lat Pulldown Alternatives
- 6.10 The 8 Best Ab Rollout Alternatives
- 6.11 The 8 Best Incline Bench Press Alternative
- 6.12 The 10 Best Front Squat Alternatives
- 6.13 The 10 Best Hack Squat Alternatives
- 6.14 The 8 Best Decline Bench Press Alternatives
- 6.15 The 10 Best Plank Alternatives
The 8 Best Arnold Press Alternatives
- Seated Dumbbell Shoulder Press
- Standing Barbell Overhead Press
- Single-Arm Dumbbell Shoulder Press
- Machine Shoulder Press
- Landmine Press
- Push Press
- Z-Press
- Standing Dumbbell Lateral Raise
1. Seated Dumbbell Shoulder Press
When to Perform the Seated Dumbbell Shoulder Press
This is the closest swap I’ve got for the Arnold press. You’re pressing the same pair of dumbbells through the same overhead path, just without the rotation, so it’s an easy substitute if the twisting motion is what’s giving you trouble. The seat also takes your legs out of the equation entirely, so every pound you press is coming from your shoulders and triceps. I’ll usually program this for 3 to 4 sets of 8 to 10 reps, either as the main press on shoulder day or right after a heavier compound lift.
How to Perform the Seated Dumbbell Shoulder Press
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.
- Brace your core and keep your lower back against the pad.
- Press both dumbbells straight overhead until your arms are fully extended, without banging the weights together at the top.
- Lower the dumbbells back to shoulder height under control.
Equipment: a pair of dumbbells and a bench with back support.
This video from Buff Dudes Workouts shows how to perform the seated dumbbell shoulder press.
Tips for the Seated Dumbbell Shoulder Press
- Keep your wrists stacked directly over your elbows through the whole press, not tilted back.
- Don’t arch hard off the bench to grind out a rep. If you need to lean back to finish, the weight’s too heavy.
- Start each dumbbell just outside your shoulders rather than out wide, so the path stays vertical.
- A slight pause at the bottom, right at shoulder height, keeps you from bouncing the weight up with momentum.
2. Standing Barbell Overhead Press
When to Perform the Standing Barbell Overhead Press
This is the heaviest loading option on the list, and it’s the one I’d pick if raw shoulder strength is the goal instead of just size. Standing also brings your core and legs into the lift as stabilizers, which the Arnold press doesn’t ask for nearly as much. I’d run this as a main lift for 3 to 5 sets of 5 reps if strength is the priority, or 6 to 8 reps for more of a size focus. For more standing pressing swaps beyond this one, check our full overhead press alternatives guide.
How to Perform the Standing Barbell Overhead Press
- Set a barbell in a rack at roughly collarbone height and grip it just outside shoulder width.
- Unrack the bar and rest it on your front shoulders, elbows slightly in front of the bar.
- Brace your core and glutes, then press the bar straight up, moving your head back slightly so the bar can clear your face.
- Lock out overhead with the bar stacked directly above your shoulders, then lower it back to your collarbone under control.
Equipment: barbell and a rack (a Smith machine works too if you don’t want to worry about balancing the bar path).
This video from Women’s Strength Nation by Holly Perkins shows how to perform the standing barbell overhead press.
Tips for the Standing Barbell Overhead Press
- Squeeze your glutes and brace your abs before you press, so you’re not leaning back and using your lower back to move the bar.
- Keep the bar path close to your face. Drifting the bar forward turns the lift into a shoulder press with your lower back doing extra work.
- Use a thumbless or full grip, whichever keeps your wrists straight under the bar.
- Expect to press less weight than you bench. The Arnold press and this lift both ask more of your shoulders alone, without your chest helping out.
3. Single-Arm Dumbbell Shoulder Press
When to Perform the Single-Arm Dumbbell Shoulder Press
This is the pick that keeps some of what makes the Arnold press useful in the first place: it forces your core to fight rotation while one shoulder does all the pressing. That’s a similar stability demand to what you get from an Arnold press’s twist, just from an anti-rotation angle instead of a rotational one. Use it to fix a strength imbalance between your two shoulders, or as an accessory after your main press for 3 sets of 8 to 10 reps per arm.
How to Perform the Single-Arm Dumbbell Shoulder Press
- Stand with your feet about hip width apart, holding one dumbbell at shoulder height with your palm facing forward.
- Brace your core hard, since the offset weight will try to pull you to one side.
- Press the dumbbell straight overhead until your arm is fully locked out.
- Lower it back to shoulder height under control, then finish all your reps before switching arms.
Equipment: one dumbbell.
This video from Live Lean TV Daily Exercises shows how to perform the standing single-arm dumbbell shoulder press.
Tips for the Single-Arm Dumbbell Shoulder Press
- Don’t let your torso lean away from the working arm to cheat the weight up. Keep your ribs stacked over your hips.
- Start lighter than your two-arm press weight per side. The stability demand alone will humble you.
- Plant your feet a little wider than usual for a lower center of gravity.
- If you catch yourself twisting your hips to help press the weight, drop the load and reset your form.
4. Machine Shoulder Press
When to Perform the Machine Shoulder Press
Reach for this when your shoulders need a break from stabilizing free weights, or when you’re newer to pressing and want to build confidence before loading a barbell or dumbbells overhead. The fixed path takes balance out of the equation entirely, so you can push closer to failure without worrying about control. I’d run 3 sets of 10 to 12 reps here, often at the end of a session once your shoulders are already warmed up from earlier lifts. For more machine-based shoulder options, see our gym machines for shoulders guide.
How to Perform the Machine Shoulder Press
- Adjust the seat so the handles line up with your shoulders at the bottom of the movement.
- Grip the handles with a neutral or overhand grip, depending on what the machine offers.
- Press the handles up until your arms are fully extended, without shrugging your shoulders up toward your ears.
- Lower the handles back down under control until your upper arms are roughly parallel to the floor.
Equipment: a shoulder press machine.
This video from Alex McBrairty at A-Team Fitness shows how to perform the neutral-grip machine shoulder press.
Tips for the Machine Shoulder Press
- Set the seat height first. Too low and the handles start above shoulder height, which cuts your range short.
- Keep your back flat against the pad instead of arching to help press the weight.
- A neutral grip (palms facing each other) tends to be easier on the shoulder joint than a straight overhand grip.
- Don’t lock your elbows out hard at the top. A soft lockout keeps the tension on your shoulders instead of your joints.
5. Landmine Press
When to Perform the Landmine Press
This is my pick for anyone whose shoulder just doesn’t tolerate a straight-overhead path, whether that’s from an old injury or just years of wear and tear. The angled bar path lets you press up and slightly forward instead of straight up, which is a lot friendlier on the joint while still building real front and side delt size. I’ll run 3 sets of 10 to 12 reps per side, and it’s a good main press for anyone easing back into overhead work.
How to Perform the Landmine Press
- Anchor one end of a barbell in a landmine attachment or a sturdy corner, and load the free end.
- Stand facing the bar, holding the loaded end at shoulder height with one hand, palm facing in.
- Brace your core and press the bar up and slightly forward until your arm is extended.
- Lower it back to shoulder height under control, then finish your reps before switching sides.
Equipment: barbell and a landmine attachment (a heavy corner with a towel works if you don’t have one).
This video from Onnit, featuring Sean Hyson, shows how to perform the landmine press.
Tips for the Landmine Press
- Stagger your stance, with the leg on the same side as the working arm set slightly back, for a more stable base.
- Drive the bar along the natural arc it wants to travel. Don’t force it into a straight vertical line.
- Cup the end of the bar in your palm instead of gripping it like a dumbbell handle.
- If one shoulder feels noticeably worse than the other, do that side first while you’re freshest.
6. Push Press
When to Perform the Push Press
Use this when you want to overload your shoulders with more weight than a strict press allows, using a short leg dip to help drive the bar up. It’s a lift I like for building explosive strength and for training with loads heavier than what your shoulders alone could press. Because the legs do some of the work, keep this to 3 to 5 sets of 3 to 5 reps rather than treating it like a high-rep shoulder finisher.
How to Perform the Push Press
- Set up like a standing barbell overhead press, with the bar resting on your front shoulders.
- Dip your knees a few inches, keeping your torso upright, then drive back up explosively through your legs.
- Use that upward momentum to press the bar overhead, finishing the lockout with your arms.
- Lower the bar back to your shoulders under control before the next rep.
Equipment: barbell and a rack.
This video from Buff Dudes Workouts shows how to perform the push press.
Tips for the Push Press
- Keep the dip short and shallow, just a few inches. A deeper dip turns into a squat and throws off your timing.
- Drive your heels down hard on the way back up, that’s what actually generates the upward momentum.
- Time the press to start right as your legs finish extending, not before.
- This isn’t a lift to max out on without a spotter or safety pins set at the right height.
7. Z-Press
When to Perform the Z-Press
This is the strictest pressing option on the list. You sit on the floor with your legs out straight in front of you, which removes your legs, your lower back, and any lean or sway from the lift entirely. Use it when you want to expose a weak, unstable overhead position, or when you want a press that trains your core and shoulders together without any outside help. Keep the loads modest and stick to 3 sets of 6 to 8 reps, since strict form is the whole point here.
How to Perform the Z-Press
- Sit on the floor with your legs extended straight out in front of you and your torso upright.
- Hold a barbell or a pair of dumbbells at shoulder height.
- Brace your core hard, since there’s nothing else holding your torso in place.
- Press the weight straight overhead to full lockout, then lower it back to your shoulders under control.
Equipment: a barbell or a pair of dumbbells.
This video from Anabolic Aliens shows how to perform the Z-press.
Tips for the Z-Press
- Sit up as tall as you can before you press. Slouching forward makes the lift harder to control and easier to cheat.
- Drop the weight from what you’d use standing. Most lifters need 20 to 30 percent less once their legs and back are out of the equation.
- Point your toes up and keep your knees straight to stay locked into position.
- If you can’t press without your torso rocking, that’s a sign the weight is too heavy for this variation.
8. Standing Dumbbell Lateral Raise
When to Perform Standing Dumbbell Lateral Raises
This is the isolation option on the list, and I’d use it as a finisher rather than a full replacement. The Arnold press hits your side delt through its rotation, but a dedicated lateral raise still isolates it harder than any pressing movement can, since your shoulder isn’t sharing the load with your triceps. Run 3 sets of 12 to 15 reps at the end of a shoulder day, after your pressing work is done. If lateral raises themselves don’t agree with you, we’ve got a full lateral raise alternatives guide for other side delt options, and if you’d rather do this one on a cable instead of with a dumbbell, check our cable shoulder exercises guide.
How to Perform Standing Dumbbell Lateral Raises
- Stand holding a dumbbell in each hand at your sides, palms facing your body.
- Keep a slight bend in your elbows and brace your core.
- Raise both dumbbells out to your sides until your arms are roughly parallel to the floor.
- Lower them back down under control, without letting them swing.
Equipment: a pair of dumbbells.
This video from Live Lean TV Daily Exercises shows how to perform the standing dumbbell lateral raise.
Tips for Standing Dumbbell Lateral Raises
- Lead with your elbows, not your hands. Picture pouring water out of the top of the dumbbells at the top of each rep.
- Stop the raise at shoulder height. Going higher just shifts the load onto your traps.
- Use a lighter weight than you think you need. This exercise gets cheated with momentum more than almost any other.
- A slight forward lean can bias the raise toward the rear delt if that’s the head you want to prioritize.
Reasons to Choose an Arnold Press Alternative
There are a handful of good reasons to swap the Arnold press for one of the options above, and none of them are a downgrade for your shoulders. Each one still builds real deltoid size and strength, just through a different path. Some of these swaps are near-identical to the Arnold press and can slot straight into the same week, and others solve a specific problem, like a cranky joint or a stalled top set, that the Arnold press itself can’t fix.
- The rotation bothers your shoulder. A straight vertical path, like the seated dumbbell press, machine press, or standing barbell press, skips the twisting motion entirely.
- You want to lift heavier. The standing barbell overhead press and push press both let you load more weight than a pair of rotating dumbbells ever will.
- You’re newer to overhead pressing. The machine shoulder press and landmine press are more forgiving while you build the shoulder strength and control to handle free weights overhead.
- You want to isolate a specific head. The standing lateral raise trains the side delt on its own, without your front delt or triceps sharing the work.
- You’re working around general shoulder soreness or underdeveloped delts. See our full guide on how to grow underdeveloped shoulders for a broader plan beyond just swapping one exercise.
Muscles Worked by the Arnold Press
Your deltoid has three heads, and most overhead presses only hammer one of them hard. The Arnold press is unusual because its rotation drags all three through a real range of motion in a single rep, which is exactly what its alternatives above are built to replicate or complement in their own way. A few other muscle groups pitch in too, and knowing which ones helps you pick the right alternative for what you’re actually training that day.
- Anterior (front) deltoid: the primary mover on every pressing exercise on this list, from the seated dumbbell press to the push press, since it’s what initiates any overhead pressing motion.
- Lateral (side) deltoid: works hardest on the standing lateral raise, and gets real secondary work from the rotation on the Arnold press and the angled path of the landmine press.
- Posterior (rear) deltoid: the head most vertical presses skip almost entirely, but the Arnold press’s rotation and a lateral raise done with a forward lean both bring it into play.
- Triceps: heavily involved in locking out every pressing variation, especially the barbell overhead press and push press where the loads run heaviest.
- Upper trapezius: assists in stabilizing your shoulder blades on every overhead press, and works overtime on the standing barbell press since nothing else is holding your upper back steady.
- Core and obliques: brace hard on the single-arm dumbbell press and Z-press especially, since both remove a stable base and ask your midsection to keep you upright.
FAQs
What’s the closest alternative to the Arnold press?
The seated dumbbell shoulder press. It uses the same pair of dumbbells and the same overhead path, just without the rotation, so it’s an easy one-to-one swap in the same program slot. If your shoulder tolerates rotation fine and you just want less coordination demand, this is the one to start with.
Can I build shoulder size without doing Arnold presses?
Yes. Your deltoids grow from being loaded through a real range of motion with enough volume over time, and they don’t care whether that load comes from a rotating dumbbell, a barbell, a machine, or a landmine attachment. Any exercise on this list will build your shoulders if you train it hard and add weight or reps over time.
What’s the best Arnold press alternative for shoulder pain?
The landmine press or the machine shoulder press are usually the friendliest options. The landmine’s angled path keeps the bar moving up and slightly forward instead of straight overhead, and the machine removes the stabilization demand that tends to aggravate a cranky shoulder. If pressing overhead in any form hurts, back off the range of motion before you back off the weight.
What’s the best Arnold press alternative with just dumbbells?
The seated dumbbell shoulder press for your main lift, and the standing lateral raise as a finisher. Between the two you’ll hit your front, side, and rear delts without ever needing a barbell, a machine, or a landmine attachment.
Why do Arnold presses hurt my shoulders?
Usually it’s the combination of the rotation and a heavy load at the same time, especially at the bottom of the rep where your shoulder is in its most vulnerable internally rotated position. That position can pinch soft tissue in the joint if your shoulder mobility isn’t quite there yet, and heavier dumbbells make the pinch worse instead of better. If that’s happening to you, drop the weight first, and if the pain sticks around, switch to a straight vertical press like the seated dumbbell press or machine press instead.
How many shoulder press exercises should I do per workout?
One main pressing exercise is usually enough, plus a lateral raise or rear delt exercise if your side and rear delts need extra work. Your shoulders already get pressed indirectly on bench day and any other push work, so piling on multiple heavy overhead presses in the same session usually just adds fatigue without adding much extra growth.
Key Takeaways
If you want the closest one-to-one swap, go with the seated dumbbell shoulder press. If raw strength is the goal, the standing barbell overhead press or push press will let you load more weight than a pair of rotating dumbbells. If your shoulder needs a break from a straight overhead path, the landmine press is the one I’d start with. Training around limited stability or a beginner shoulder, use the machine press until you’ve built up some control. And if you just want to isolate the side delt the Arnold press only partly trains, add the standing lateral raise as a finisher instead of trying to replace the whole lift with it. Pick based on your equipment and how your shoulder feels that day, and progress it the same way you’d progress an Arnold press: more weight or more reps over time. You don’t need to rotate through all 8 of these. Pick one main press that fits your equipment and your shoulder, add a lateral raise if your side delts need extra attention, and stick with that pairing long enough to actually progress it before you go looking for the next swap.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
