# Resistance Band Arnold Press

A standing band press that starts with the handles in front of your face and turns the palms forward on the way up. Targets the front and side delts, with the triceps assisting.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/arnold-press-cable-resistance-band-standing/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-arnold-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 7/10
- Triceps: 6/10
- Upper chest: 4/10
- Traps: 4/10
- Rotator Cuff: 4/10

## How to do the Resistance Band Arnold Press

1. Stand on the band's middle, feet hip-width apart, holding the handles.
2. Hold the handles in front of your face, palms facing you.
3. Press up, turning your palms forward until your arms are straight.
4. Reverse the turn as you lower the handles back to your face.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip to shoulder width apart.
2. Bring the handles in front of your face with palms facing you and elbows close in front of your ribs.
3. Set your ribs down, squeeze glutes lightly, and keep your head and spine neutral.
4. Press the handles up while turning your palms to face forward and moving your elbows out to the sides.
5. Press the handles straight overhead until your arms are extended above the shoulders.
6. Finish overhead without shrugging excessively or letting your lower back arch.
7. Reverse the path, turning your palms back toward you as the handles return in front of your face.

## Common mistakes

- Starting with elbows flared wide
- Turning the palms only at the top
- Leaning back to finish reps
- Starting with slack in band
- Uneven press from side to side

## Form cues

- Start elbows in front
- Turn palms as you press
- Press straight overhead
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/), [Stability Ball Dumbbell Shoulder Press](https://seto.fit/exercises/stability-ball-dumbbell-shoulder-press/)
- **No equipment**: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/), [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **Barbell**: [Unsupported Seated Barbell Overhead Press](https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/), [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Arnold Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Arnold Press work?

Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 6/10, Upper chest 4/10, Traps 4/10, Rotator Cuff 4/10.

### When should I do the Resistance Band Arnold Press in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band Arnold Press?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Arnold Press?

Dumbbells: Alternating Dumbbell Shoulder Press, Stability Ball Dumbbell Shoulder Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press. Barbell: Unsupported Seated Barbell Overhead Press, Behind the Neck Barbell Push Press.

### What is a harder version of the Resistance Band Arnold Press?

Dumbbell Shoulder Press (Beginner), Resistance Band Lateral Raise to Shoulder Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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