TETSUDumbbell Arnold Press
The Dumbbell Arnold Press is a dumbbell exercise for the shoulders that primarily targets the delts, with the triceps and upper chest assisting. Follow the 5 steps below for correct form, with an animated demonstration.
deltsshoulders
tricepsupper chest
dumbbell
How to do the Dumbbell Arnold Press
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Arnold Press work?
The Dumbbell Arnold Press primarily targets the delts. The triceps and upper chest work as supporting muscles.
What equipment do I need for the Dumbbell Arnold Press?
You need a dumbbell to perform the Dumbbell Arnold Press.
How many sets and reps of the Dumbbell Arnold Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Arnold Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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