Dumbbell Arnold Press
Auto DetectedDumbbell shoulder press variation with wrist rotation that targets all three deltoid heads to build comprehensive shoulder strength and stability; commonly performed seated for better control.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
7/10Lateral Head, Medial Head, Long Head
Traps
5/10Upper Traps
Chest
4/10Upper Chest
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on an adjustable bench with back support set upright. Hold dumbbells at shoulder height in front of chest with palms facing your body and elbows bent.
- Press dumbbells upward while rotating wrists outward so palms face forward at top.
- Extend arms nearly fully overhead with slight elbow bend.
- Lower dumbbells in controlled arc while rotating wrists inward to return palms facing body.
- Return elbows to starting position below shoulders.
- Repeat for reps while keeping core engaged.
Coaching Tips
Form Cues
- Rotate wrists with the press.
- Keep elbows slightly forward.
- Maintain slight bend at top.
- Brace core tight.
- Control the descent.
Breathing
Inhale as you lower the dumbbells; exhale as you press and rotate upward. Brace core throughout.
Tempo
3-1-2
Range of Motion
Start with dumbbells at shoulder height, palms inward; press to arms nearly straight overhead, palms forward; reverse fully to start.
Safety
Safety Notes
- Warm up shoulders with light presses.
- Use light weights to master rotation.
- Avoid if acute shoulder pain exists.
- Ensure full shoulder mobility before attempting.
- Do not over-rotate beyond 180 degrees.
Spotting
Spotting not typically required with dumbbells; use lighter weights or safeties if needed for heavier sets.
Common Mistakes
- Jerking weights during rotation.
- Flaring elbows too wide.
- Locking elbows at top.
- Arching back instead of bracing core.
- Incomplete rotation.
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Recent shoulder surgery
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate wrist mobility for rotation
Build Up First
- Master basic dumbbell shoulder press
- Proper core bracing technique
Also known as
Arnold Press, Rotating Shoulder Press, Arnold Dumbbell Press
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