How to do the Dumbbell Arnold Press
Dumbbell Arnold Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Chest.
Dumbbell Arnold Press demonstration · © GymiaFit
Dumbbell Arnold Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Chest
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Arnold Press step by step
- 1Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- 2Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- 3Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Arnold Press — questions
What muscles does the Dumbbell Arnold Press work?
The Dumbbell Arnold Press primarily targets the Delts. It also recruits the Triceps, Upper Chest as secondary movers.
What equipment do I need for the Dumbbell Arnold Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Arnold Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Arnold Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press V. 2, Dumbbell Bench Seated Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Arnold Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.