Arnold Dumbbell Press

How to do the Arnold Dumbbell Press

1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Alternating Kettlebell Press Kettlebell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Arnold Press Kettlebell

Easier than the Arnold Dumbbell Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Harder than the Arnold Dumbbell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Arnold Dumbbell Press with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Arnold Dumbbell Press work?

The Arnold Dumbbell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Arnold Dumbbell Press?

Dumbbells. Without dumbbells, Handstand Push-Ups, Shoulder Press - With Bands, and Alternating Kettlebell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Arnold Dumbbell Press suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the Arnold Dumbbell Press go in a workout?

Early — the Arnold Dumbbell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Middle Back Shrug and Bent Over Two-Dumbbell Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell Cable Shoulder Press Cable Machine