Exercise guide · Shoulders & Traps

Dumbbell Arnold Press

Arnold press combines a shoulder press with rotation, training front and side delts plus triceps. Start light until the rotation feels smooth.

  • Targets: Front delts
  • Equipment: Dumbbell
  • Type: Compound
Dumbbell Arnold Press exercise illustration showing the movement position

Step by step

How to do the Dumbbell Arnold Press

  1. Sit on a bench with back support and feet flat on the floor.
  2. Hold a dumbbell in each hand at shoulder height with palms facing your body.
  3. Press the dumbbells overhead while rotating palms forward at the top.
  4. Pause briefly with arms extended without locking elbows hard.
  5. Reverse the rotation as you lower the dumbbells back to the start.

Form cues

  • Elbows under the weights
  • Rotate smoothly, not fast
  • Brace your core
  • Control the descent

Common mistakes

  • Too heavy and lost rotation
  • Arching lower back off the bench
  • Flaring elbows early in the rep
  • Dropping the dumbbells quickly on the way down

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: If you feel pinching in the shoulder, reduce range or use lighter weight.

Alternatives

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