Exercise guide · Intermediate · Compound

Dumbbell Arnold Press: How to Do It & Muscles Worked

The dumbbell Arnold press is a shoulder exercise that targets the deltoids while also engaging the triceps and upper chest. It involves a rotational movement as you press the dumbbells overhead, increasing the range of motion and muscle activation compared to a standard shoulder press.

Primary muscles
Shoulders
Secondary muscles
Triceps , Chest
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell arnold press
Front view: muscles worked by the dumbbell arnold press. Primary: shoulders. Secondary: triceps and chest.
Back view: muscles worked by the dumbbell arnold press. Primary: shoulders. Secondary: triceps and chest.
Primary Secondary

How to do the dumbbell arnold press

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell arnold press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Arnold Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.