Dumbbell Arnold Press
Start with palms facing you, rotate the dumbbells outward as you press overhead, then reverse on the descent.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Side delts
- Equipment
- Dumbbell
- Movement
- Push
How to do the Dumbbell Arnold Press
The Arnold press is a seated dumbbell shoulder press that starts with your palms facing you and rotates them forward as you press. The rotation takes your shoulders through a wider range than a standard press and brings in more of the front delts at the start.
Set up
- 1Sit on an upright bench with back support and your feet flat.
- 2Hold the dumbbells at shoulder height, palms facing you and elbows in front of your body.
The movement
- 1Press the dumbbells up while turning your palms outward and moving your elbows out to the sides.
- 2Finish with your arms straight overhead and your palms facing forward.
- 3Lower while reversing the rotation, so your palms face you again at the bottom.
- 4Keep the movement smooth and continuous.
Cues
- Rotate as you press
- Finish over your shoulders
- Ribs down against the bench
- Slow on the way back
Common mistakes
- Arching the lower back away from the bench.
- Keep your ribs down and your back against the pad, and lighten the dumbbells.
- Pressing first and rotating at the top.
- Blend the rotation through the whole press so both happen together.
- Bringing the dumbbells crashing together overhead.
- Stop with the dumbbells a few inches apart above your shoulders.
Also works: Triceps, Upper chest, Upper traps, Serratus anterior, Rotator cuff
Make it easier
Use the Dumbbell Shoulder Press without the rotation, or the Machine Shoulder Press.
Make it harder
Perform it standing, which adds trunk demand, or slow each lowering to three seconds.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the front delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Arnold Press work?
- The Dumbbell Arnold Press mainly works the front delts and side delts.
- What equipment do you need for the Dumbbell Arnold Press?
- A dumbbell.
- How many sets and reps of the Dumbbell Arnold Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Arnold Press?
- Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Arnold Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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