Arnold Press vs Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Planfit users log Arnold Press more often — 2,745 sessions vs 466. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Arnold Press and Behind Neck Press and pick the one that fits your Shoulder workout.
Arnold Press vs Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arnold Press more often — 2,745 sessions compared to 466 for Behind Neck Press.
What most people do isn't always what fits you. Arnold Press and Behind Neck Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Arnold Press and Behind Neck Press Differ
| What differs | Arnold Press | Behind Neck Press |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,745 sessions | 466 sessions |
How to Do Arnold Press
Arnold Press Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell by rotating it so that your palm faces forward.
- 2. Please lift it without bringing the dumbbell to the center.
- 3. Slowly return to the starting position.
Coach's Tips
- 1. This exercise uses the front deltoids more than a typical shoulder press.
- 2. For those with rotator cuff issues, I recommend the Arnold press over the standard shoulder press.
For a full Arnold Press guide with alternatives and benefits, see the Arnold Press exercise guide.
How to Do Behind Neck Press
Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Behind Neck Press guide with alternatives and benefits, see the Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Arnold Press or Behind Neck Press?
Planfit users log Arnold Press more often — 2,745 sessions against 466 for Behind Neck Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Arnold Press and Behind Neck Press need?
Arnold Press needs a dumbbell, and Behind Neck Press needs a barbell.
Which is easier to start with?
Arnold Press is the easier place to start. Move to Behind Neck Press once your form holds up.
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