Arnold Press Dumbbell
The Arnold press is a dumbbell shoulder exercise targeting all three heads of the deltoid. The rotational component of the press engages the front, side, and rear delts throughout the movement, providing more complete shoulder development than a standard press.
How to do it
- Sit on a bench with back support and hold a dumbbell in each hand at chest height, palms facing you.
- Begin the press by rotating your palms to face forward as you push the dumbbells upward.
- Continue pressing until your arms are fully extended overhead.
- Reverse the motion, rotating your palms back to face you as you lower the dumbbells to chest height.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly against the bench pad.
- Start with palms facing your chest at chin level.
- Smoothly rotate your wrists outward as you press up.
- Lock out your arms overhead without shrugging your shoulders.
- Reverse the rotation slowly on the way down.
Breathing: Inhale as you lower the weights to chest height, and exhale steadily as you press overhead.
Common mistakes
- Using too much weight leading to rushed rotation, which places stress on the rotator cuff.
- Arching the lower back off the bench, which shifts the work away from the shoulders and onto the spine.
- Rushing the bottom portion of the movement and cutting the rotation short, reducing the benefit to the rear delts.
Muscles worked
Primary: delts. Secondary: triceps, traps, upper arms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain during the rotation, ease off and choose a simpler overhead press.
- If you have previous shoulder injuries, check with a healthcare professional before adding rotational pressing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I need to rotate my hands during the press?
The rotation engages the front, side, and rear parts of your shoulder muscles more completely than a standard straight-up press.
Should I do this seated or standing?
Beginners should start seated on a bench with back support to keep the torso stable and protect the lower back.
What should I do if my shoulders click or hurt?
Reduce the weight significantly or switch to a standard shoulder press without the rotation if clicking causes any discomfort.