Arnold Dumbbell Press
A intermediate strength exercise for the shoulders, done with a dumbbell.
How to do the Arnold Dumbbell Press
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Arnold Dumbbell Press
Cuban PressDumbbell · Intermediate
Dumbbell One-Arm Shoulder PressDumbbell · Intermediate
Dumbbell One-Arm Upright RowDumbbell · Intermediate
Dumbbell Shoulder PressDumbbell · Intermediate
Iron CrossDumbbell · Intermediate
See-Saw Press (Alternating Side Press)Dumbbell · Intermediate
Standing Palms-In Dumbbell PressDumbbell · Intermediate
Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate
Questions
What muscles does the Arnold Dumbbell Press work?
Mainly the shoulders, with the triceps helping.
Is the Arnold Dumbbell Press good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Arnold Dumbbell Press?
Good alternatives that train the shoulders: Cuban Press, Dumbbell One-Arm Shoulder Press, Dumbbell One-Arm Upright Row or Dumbbell Shoulder Press.
How many sets and reps of the Arnold Dumbbell Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).