Shoulders Exercise · Dumbbell

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Dumbbell Arnold Press

Named for the way Arnold Schwarzenegger used to press — starting with palms facing you and rotating outward as the dumbbells go up — this variation adds a rotational component that a standard shoulder press skips entirely. That extra rotation brings more of the front delt into play through the bottom of the movement. It's a shoulder press for people who've plateaued on the standard version and want a new stimulus, not a beginner's first pressing movement.

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Also known as: Arnold Press, Rotating Dumbbell Shoulder Press

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Arnold Press

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing you and elbows bent.
2. Press the dumbbells upward until your arms are fully extended and your palms face forward.
3. Rotate your wrists during the press so your palms end up facing forward at the top.
4. Pause briefly at the top, then slowly lower the dumbbells back down to the starting position.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Arnold Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Chest.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Barbell Seated Behind Head Military Press Barbell · Delts Cable Alternate Shoulder Press Cable · Delts Kettlebell Arnold Press Kettlebell · Delts Lever Military Press Leverage Machine · Delts

FAQ

What muscles does the Dumbbell Arnold Press work?

The Dumbbell Arnold Press mainly works your delts. It also helps strengthen your triceps and upper chest. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Arnold Press?

You do the Dumbbell Arnold Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Arnold Press?

One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Arnold Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Arnold Press?

The Barbell Seated Behind Head Military Press trains your delts with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.