Strength · Recomp guide

Arnold Dumbbell Press

The arnold dumbbell press is an intermediate strength exercise for your shoulders, using dumbbell.

Main muscles
Shoulders
Also works
Triceps
Equipment
Dumbbell
Level
Intermediate
Arnold Dumbbell Press, starting position
Start
Arnold Dumbbell Press, end position
Finish

Setup

Sit on a bench with back support. Hold the dumbbells in front of your shoulders, palms facing you, elbows down.

How to do it

  1. Press up while turning your palms to face forward.
  2. Finish with straight arms overhead.
  3. Reverse the turn as you lower back to the start.

Coaching cues

  • One smooth turn on the way up.
  • Ribs down, back against the pad.

Common mistakes

  • Arching your lower back to press.
  • Rushing the rotation so it jerks.

Alternatives to the arnold dumbbell press

Front Dumbbell Raise Dumbbell Pike push-up Body weight Reverse Flyes Dumbbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells