Arnold Dumbbell Press
The Arnold Dumbbell Press primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Dumbbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Arnold Dumbbell Press
- Step 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.
- Step 2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Step 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.
- Step 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.
- Step 5. Repeat for the recommended amount of repetitions.
Frequently asked questions
How do you properly execute the rotation during an Arnold Press?
Begin with palms facing your chest and rotate your wrists as you press upward. The rotation should be a fluid motion that finishes with palms facing forward at the top of the lift.
Which specific shoulder muscles does the Arnold Press target?
The exercise primarily targets the anterior and medial deltoids. The rotational component increases the time under tension for all three heads of the shoulder compared to a standard press.
What is a common mistake to avoid during the movement?
Avoid arching your lower back or using momentum to drive the weights up. Ensure the dumbbells do not touch at the top to maintain constant tension on the deltoids.
What is a suitable alternative for beginners who find the rotation difficult?
The standard seated dumbbell shoulder press is a viable alternative. It allows beginners to build foundational overhead strength without the added complexity of the wrist rotation.
How should the Arnold Press be programmed for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. This range maximizes metabolic stress and time under tension, which are key drivers for shoulder growth.
Sample sets & reps for Arnold Dumbbell Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Back Flyes - With Bands — band
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