Dumbbell Arnold Press

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Intermediate
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This dumbbell shoulder press variation incorporates a rotational movement, targeting all three deltoid heads and triceps. It improves shoulder mobility, stability, and hypertrophy.

About Exercise

Equipment

Dumbbells, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Shoulders

Secondary Muscles

Traps, Abs

Popularity Score

6

Goals

Hypertrophy
Strength
Stability

Training Style

Bodybuilding
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

Yes

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Shoulders

9/10

Anterior Delts, Medial Delts, Rear Delts

Triceps

7/10

Lateral Head, Long Head

Traps

4/10

Upper Traps

Abs

3/10

Rectus Abdominis

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy sets focusing on strength.

How to Perform

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.

  1. Initiate the press by pushing the dumbbells upward while simultaneously rotating your palms outward.
  2. Continue pressing until your arms are fully extended overhead, finishing with palms facing forward.
  3. Slowly lower the weights, reversing the rotation until your palms face you again.
  4. Maintain control throughout the entire movement, especially the descent.

Coaching Tips

Form Cues

  • Press, twist, and finish tall.
  • Control the rotation speed.
  • Keep shoulders down.
  • Maintain upright posture.

Breathing

Inhale while lowering the weights, brace your core, and exhale forcefully as you press the weights overhead.

Tempo

3-0-1

Range of Motion

Extend the elbows fully overhead; lower the dumbbells until they return to shoulder height or slightly below the ears.

Safety

Safety Notes

  • Use moderate weight to master the rotation before increasing load.
  • Stop if you feel any sharp pain in the shoulder joint.
  • Avoid aggressive elbow lockout at the top.

Spotting

Not recommended; use lighter weight or stop if fatigue causes failure, as the rotation makes standard spotting difficult.

Common Mistakes

  • Rushing the rotational phase.
  • Arching the lower back excessively.
  • Failing to achieve full extension.
  • Flaring the elbows too wide initially.

When to Avoid

  • Acute shoulder impingement or existing rotator cuff tear.
  • Pain during active external rotation of the shoulder.

Flexibility Needed

  • Good active shoulder external rotation range.
  • Adequate thoracic spine extension.

Build Up First

  • Competency in standard Dumbbell Shoulder Press.

Also known as

Arnold Dumbbell Press, Seated Arnold Press, Standing Arnold Press, Arnold Press

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