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All exercises

Dumbbell arnold press

Intermediate

Dumbbell arnold press is a compound dumbbell exercise for the front delts, also working the triceps and chest.

What it works

Primary muscle

Front delts

Also works

TricepsChest

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. 2Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. 3Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell cuban pressDumbbell
  • Dumbbell push pressDumbbell
  • Dumbbell scott pressDumbbell
  • Kettlebell arnold pressKettlebell

Easier variations

  • Dumbbell bench seated pressDumbbell
  • Dumbbell seated alternate pressDumbbell
  • Dumbbell standing palms in pressDumbbell
  • Dumbbell w-pressDumbbell

Harder variations

  • Standing behind neck pressBarbell
  • Smith behind neck pressSmith machine
Logged today · 2 min restDumbbell arnold press

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