Dumbbell Arnold Press

Dumbbell Arnold Press


This exercise involves holding dumbbells at shoulder height, rotating them as you press them overhead, and then lowering them back down to the starting position. It primarily targets the shoulders and upper arms.

Muscle Group

Equipment Required

Dumbbell Arnold Press Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with your palms facing your body.
  2. Rotate your palms so they are facing forward.
  3. As you press the dumbbells overhead, rotate your palms so they are facing away from your body.
  4. Lower the dumbbells back to shoulder height while rotating your palms back to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Arnold Press Form & Visual

Dumbbell Arnold Press

Dumbbell Arnold Press Benefits

  • Targets multiple muscle groups including the shoulders, chest, and triceps
  • Improves shoulder mobility and stability
  • Increases upper body strength and muscle definition
  • Can be modified for different fitness levels by adjusting weight and reps
  • Engages the core muscles for added stability and balance

Dumbbell Arnold Press Muscles Worked

  • Deltoids (shoulders)
  • Triceps (back of upper arm)
  • Trapezius (upper back)
  • Rotator cuff muscles (shoulder stabilizers)

Dumbbell Arnold Press Variations & Alternatives

  • Dumbbell Shoulder Press
  • Barbell Arnold Press
  • Seated Arnold Press
  • Single Arm Arnold Press
  • Resistance Band Arnold Press