Dumbbell Arnold Press
The Arnold press adds a rotational element to the standard shoulder press, training the front and side delts through a longer, more complete range of motion.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 8-12 reps
Muscles worked
Front delts, Side delts, Triceps
A shoulder press variation that rotates the dumbbells from a palms-in position at the bottom to palms-forward at the top, hitting the shoulder from more angles than a standard press.
How to do it
- Sit holding a dumbbell in each hand at shoulder height, palms facing your body.
- Press the dumbbells overhead while rotating your palms to face forward.
- Fully extend your arms at the top with palms facing away from you.
- Reverse the rotation as you lower the dumbbells back to the starting position.
- Keep your core braced and avoid arching your lower back excessively.
Coaching tips
- Use lighter weight than a standard shoulder press at first — the rotation adds complexity.
- Keep the rotation smooth and continuous rather than pausing mid-movement.
- A seated position with back support helps you focus on the shoulders without cheating with your legs.
Common mistakes
- Rushing the rotation instead of controlling it through the full range.
- Arching the lower back to press the weight up.
Frequently asked questions
Is the Arnold press better than a regular shoulder press?
It's not strictly better, but the added rotation trains the shoulder through more angles, which many lifters find valuable as a variation.
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