Dumbbell Arnold Press
Master the Arnold Press for stronger, well-defined shoulders. This unique dumbbell press combines a pressing motion with a rotational twist, effectively
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Arnold Press
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Scott Press
Shoulders · Deltoid Lateral · Dumbbell
Description
A shoulder exercise that targets the deltoids, with secondary benefits for the triceps. The move involves pressing up a pair of dumbbells from shoulder level, while rotating the wrists.
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How to do Dumbbell Arnold Press
- 01Setup
Sit upright on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing your body and elbows tucked slightly in front.
- 02Setup
Ensure your feet are flat on the floor for stability and brace your core, maintaining a neutral spine throughout the movement.
- 03
As you press the dumbbells upwards, simultaneously rotate your wrists so that your palms face forward by the time your arms are fully extended overhead.
- 04
Pause briefly at the top, ensuring your arms are fully extended but not locked, with the dumbbells directly over your shoulders.
- 05
Slowly reverse the motion, rotating your wrists back to the starting position with palms facing your body as you lower the dumbbells to shoulder height.
- 06
Maintain control throughout the entire eccentric phase, resisting the urge to let gravity drop the weights quickly.
Tips
- Maintain constant tension on your deltoids by not fully resting the dumbbells at the bottom of the movement.
- Coordinate the wrist rotation with the pressing motion; the rotation should be fluid and continuous, not a separate, abrupt movement.
- Keep your chest up and shoulders slightly retracted to prevent excessive arching of the lower back during the press.
- Control the tempo, especially on the eccentric (lowering) phase, to maximize time under tension and muscle engagement.
Common mistakes
- Arching the lower back excessively during the press can lead to injury; instead, engage your core and keep your back pressed firmly against the bench.
- Failing to fully rotate the palms forward at the top limits deltoid activation; ensure a complete 180-degree rotation so palms face away from you at full extension.
- Using momentum or "jerking" the weights up reduces muscle engagement; focus on a smooth, controlled press and rotation to maximize shoulder work.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Arnold Press work?
Dumbbell Arnold Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Dumbbell Arnold Press good for beginners?
Dumbbell Arnold Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Arnold Press?
You need Dumbbell to perform Dumbbell Arnold Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Arnold Press?
Maintain constant tension on your deltoids by not fully resting the dumbbells at the bottom of the movement. Coordinate the wrist rotation with the pressing motion; the rotation should be fluid and continuous, not a separate, abrupt movement. Keep your chest up and shoulders slightly retracted to prevent excessive arching of the lower back during the press. Control the tempo, especially on the eccentric (lowering) phase, to maximize time under tension and muscle engagement.
What are common mistakes when doing Dumbbell Arnold Press?
Arching the lower back excessively during the press can lead to injury; instead, engage your core and keep your back pressed firmly against the bench. Failing to fully rotate the palms forward at the top limits deltoid activation; ensure a complete 180-degree rotation so palms face away from you at full extension. Using momentum or "jerking" the weights up reduces muscle engagement; focus on a smooth, controlled press and rotation to maximize shoulder work.
Related exercises
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Kettlebell Arnold Press
Shoulders · Deltoid Anterior · Kettlebell
Dumbbell Seated Shoulder Press (parallel grip)
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store