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Exercise 0287 · REF eOrFCnx

Dumbbell Arnold Press V. 2 exercise animation

Dumbbell Arnold Press V. 2

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The Arnold press adds a rotation through the bottom of the rep — palms facing you at the start, facing away at the top — which brings the front delts into play earlier than a standard shoulder press does. That extra rotational phase is what separates it from a regular dumbbell press, working the shoulder through more of its range in one movement. It's a favorite for anyone chasing rounder-looking delts rather than pure pressing strength.

How to Do the Dumbbell Arnold Press V. 2

  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Arnold Press V. 2 primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Chest.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Arnold Press V. 2 work?
The Dumbbell Arnold Press V. 2 primarily targets the delts, with the triceps and upper chest assisting.
What equipment do I need for the Dumbbell Arnold Press V. 2?
The Dumbbell Arnold Press V. 2 is done with a dumbbell.
What's a good alternative to the Dumbbell Arnold Press V. 2?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.