This dumbbell shoulder press variation incorporates a rotational movement, targeting all three deltoid heads and triceps. It improves shoulder mobility, stability, and hypertrophy.
Dumbbells, Flat Bench
3/5 • Intermediate
Shoulders
Traps, Abs
6
No
Yes
No
Small
Low
Anterior Delts, Medial Delts, Rear Delts
Lateral Head, Long Head
Upper Traps
Rectus Abdominis
8-15 reps
60-120 seconds • Rest longer for heavy sets focusing on strength.
Sit upright on a bench with back support, holding a dumbbell in each hand. Start with weights at shoulder height, elbows bent, and palms facing toward your face.
Inhale while lowering the weights, brace your core, and exhale forcefully as you press the weights overhead.
3-0-1
Extend the elbows fully overhead; lower the dumbbells until they return to shoulder height or slightly below the ears.
Not recommended; use lighter weight or stop if fatigue causes failure, as the rotation makes standard spotting difficult.
Arnold Dumbbell Press, Seated Arnold Press, Standing Arnold Press, Arnold Press
Share your thoughts or help us improve this guide.
Dumbbells, Flat Bench
Shoulders
Dumbbells, Flat Bench
Triceps
Dumbbells
Shoulders
Dumbbells
Shoulders
Dumbbells
Shoulders
Dumbbells
Shoulders
Dumbbells
Shoulders
Smith Machine, Incline Bench
Shoulders
Dumbbells, Balance Trainer
Shoulders
Dumbbells, Stability Ball
Shoulders
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