Dumbbell Arnold Press
Auto DetectedThis 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
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Triceps
7/10Lateral Head, Long Head
Traps
4/10Upper Traps
Abs
3/10Rectus 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.
- Initiate the press by pushing the dumbbells upward while simultaneously rotating your palms outward.
- Continue pressing until your arms are fully extended overhead, finishing with palms facing forward.
- Slowly lower the weights, reversing the rotation until your palms face you again.
- 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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