Shoulders Exercise Database -> Dumbbell Arnold Press


Dumbbell Arnold Press

Click to Enlarge


Dumbbell Arnold Press

Click to Enlarge

Exercise Details

Main Muscle Group : Shoulders

Detailed Muscle Group : Traps

Other Muscle Groups : Triceps

Type : Strength

Mechanics : Compound

Equipment : Dumbbell , Bench

Difficulty : Intermediate

Track My Progress

Record Logs

Targeted Muscle Group


How To Perform Exercise

The Dumbbell Arnold Press is a variation of the military press that also targets the rotator cuff muscle and also targeting the front and side deltoids.

Steps :

1.) Start off sitting on a flat bench with your feet pointed forward and keeping your abs tight.

2.) Once in position, grab a dumbbell in each hand using an underhand grip with elbows bent and palms facing in slightly below shoulder level.

3.) With a controlled motion, raise the dumbbells up while rotating your shoulders turning the dumbbells so that your palms are facing in towards you.

4.) Hold this position for a count then return back to the starting position using a controlled motion.

Tips :

1.) If you are experiencing any shoulder pain, avoid performing the dumbbell arnold press exercise.

2.) Beginners to this exercise should try performing this workout with a lesser weight to master the correct form.