Dumbbell Kneeling Arnold Press
Description
The dumbbell kneeling Arnold press is performed in a tall kneeling position with both knees on the floor. The kneeling stance removes any leg drive from the press, forcing the shoulders to do all the work. The Arnold press rotation hits all three deltoid heads while the kneeling position challenges core stability.
Muscle Group
Equipment Required
Dumbbell Kneeling Arnold Press Instructions
- Kneel on a soft surface with both knees on the floor and torso upright.
- Hold a dumbbell in each hand at shoulder level with palms facing you.
- Brace your core and squeeze your glutes to lock the hips.
- Press the dumbbells up while rotating your wrists outward.
- At the top, palms face forward and arms are extended overhead.
- Squeeze your shoulders at lockout.
- Lower the dumbbells back down while reversing the rotation.
- Return to the supinated grip at the shoulder.
Dumbbell Kneeling Arnold Press Form & Visual
Dumbbell Kneeling Arnold Press Benefits
- Removes leg drive for strict shoulder work
- Tall kneeling position challenges core
- Hits all three deltoid heads through rotation
- Builds shoulder size and definition
- Strong glute engagement to maintain posture
- Excellent for hypertrophy training
Dumbbell Kneeling Arnold Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Triceps brachii
- Core stabilizers
Dumbbell Kneeling Arnold Press Variations & Alternatives
- Dumbbell Arnold Press
- Standing Arnold Press
- Half Kneeling Press
- Dumbbell Shoulder Press
- Dumbbell Standing Arnold Press
- Dumbbell Alternate Arnold Press
- Dumbbell Standing Alternate Arnold Press
- Dumbbell Seated Reverse Arnold Press
- Dumbbell Seated One Arm Arnold Press
- Dumbbell Standing Single Arm Arnold Press
