Dumbbell Arnold Press

The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.

Strength exercises

Bodybuilding exercises

HIIT exercises

Shoulders

Arms

Dumbbell

Fatigue level

Low 3/3 High

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Dumbbell Arnold Press

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Dumbbell Arnold Press

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The Dumbbell Arnold Press is a pressing exercise where the weights rotate as you move from the start position to overhead. This longer movement path keeps the shoulders working throughout the lift and makes the exercise effective without needing very heavy weights.

You should feel most of the effort in the shoulders, with the arms supporting the press. Stay tall, keep your upper body steady, and move the dumbbells in a controlled, smooth motion. Focus on a comfortable range where you can rotate and press without losing balance or control.

This exercise works well in strength or muscle-focused workouts as a main or secondary shoulder movement. You can make it easier by reducing the rotation or using lighter weights, or harder by slowing the lowering phase while maintaining clean, controlled reps.

How to Perform the Dumbbell Arnold Press

Sit on a bench with back support or stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with palms facing your body.
Position your elbows at 90 degrees, keeping them close to your body with wrists straight and aligned with forearms.
Brace your core and maintain a neutral spine position, slightly retracting your shoulder blades to create stability.
Begin the movement by rotating your palms forward and outward as you start to press the weights upward, as if performing a rotating curl.
Continue pressing the dumbbells upward while rotating until your arms are fully extended overhead with palms facing forward, exhaling during the pressing motion.
At the top position, ensure your biceps are by your ears with arms fully extended but elbows not locked out.
Begin lowering the weights by bending your elbows and rotating your palms back toward your body, inhaling during this portion of the movement.
Return to the starting position with dumbbells at shoulder height and palms facing your body, controlling the weight throughout the entire descent.

Important information

Keep your back against the bench if seated and avoid arching your lower back during the overhead press.
Maintain control of the rotation—the smooth transition from palms-in to palms-forward is what makes this exercise effective for shoulder development.
Start with lighter weights than you would use for standard shoulder presses until you master the rotational technique.
If you feel any shoulder pain during the movement, reduce the range of motion or consult with a fitness professional about your form.

FAQ - Dumbbell Arnold Press

What muscles does the Arnold Press target?

The Arnold Press primarily targets the anterior (front) and lateral (side) deltoids while also engaging the posterior deltoids to a lesser degree. It also activates the triceps as secondary muscles and recruits various stabilizer muscles throughout the shoulders and upper back.

How does the Arnold Press differ from a standard dumbbell shoulder press?

Unlike the standard press, the Arnold Press incorporates a rotational component where your palms face toward you at the bottom and rotate outward as you press up. This rotation increases time under tension and creates more comprehensive activation across all three deltoid heads, particularly the anterior and lateral portions.

How often should I include Arnold Presses in my workout routine?

For optimal results, incorporate Arnold Presses into your shoulder or upper body routine 1-2 times weekly. Most experienced trainers recommend 3-4 sets of 8-12 repetitions, adjusting the weight based on your strength level and training goals.

What are common form mistakes to avoid when performing Arnold Presses?

Avoid arching your lower back, using momentum to swing the weights up, and flaring your elbows too far outward. Keep your core engaged, maintain control throughout the entire rotation, and don't lock out your elbows at the top of the movement to maintain tension on the shoulders.

Is the Arnold Press safe for people with shoulder issues?

The Arnold Press can place more stress on the shoulder joints than standard presses due to the rotational component. If you have existing shoulder injuries or impingement issues, consider starting with traditional shoulder presses or consult a physical therapist before attempting this exercise.