Arnold Dumbbell Press
A seated dumbbell shoulder press that begins with palms facing you and rotates outward as the arms extend overhead, adding a rotation to a standard press. It suits lifters wanting more shoulder involvement in their pressing.
How to do the arnold dumbbell press
- Sit on a bench with back support, holding a dumbbell in each hand at upper chest height with palms facing you.
- Press the dumbbells up while rotating your palms so they face forward as your arms extend.
- Continue pressing until your arms are fully extended overhead, breathing out as you press.
- Pause briefly at the top before reversing the rotation as you lower the dumbbells.
- Lower back to the starting position with palms facing you again, ready for the next rep.
Original library instructions (5 steps)
- 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.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rushing the rotation so it turns into a regular press; let the wrist turn smoothly through the whole range.
- Arching the lower back off the bench to finish the press; keep your back against the pad.
- Using dumbbells too heavy to control the rotation, which limits how much shoulder range you actually use.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start lighter than your usual shoulder press weight, since the rotation makes the movement harder to control.
- Keep your head and back resting against the bench pad throughout the set for stability.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the Arnold press good for beginners?
It is a reasonable next step once a standard dumbbell shoulder press feels comfortable, since the added rotation asks for more control through the shoulder joint.
What muscles does the Arnold press work?
It mainly works the shoulders, with the triceps helping to straighten the elbows as the dumbbells press overhead.
