Arnold Dumbbell Press

An intermediate strength exercise for the shoulders and triceps, done with a dumbbell and a bench or box.

Movement guide

Arnold Dumbbell Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine shoulder press demonstrated on the 3D figure

3D demoMachine shoulder pressBeginner · Strength machine

Similar move, beginner grade.

This move

Arnold Dumbbell Press demonstrated on the 3D figure

3D demoArnold Dumbbell PressIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Triceps.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kettlebell Arnold Press demonstrated on the 3D figure

3D demoKettlebell Arnold PressIntermediate · A kettlebell

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Double kettlebell military press demonstrated on the 3D figure

3D demoDouble kettlebell military pressIntermediate · A kettlebell

Double kettlebell push press demonstrated on the 3D figure

3D demoDouble kettlebell push pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

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Questions people ask

What muscles does the Arnold Dumbbell Press work?

Mainly the shoulders, with help from the triceps.

What equipment do I need for the Arnold Dumbbell Press?

A dumbbell + A bench or box.

Is the Arnold Dumbbell Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine shoulder press.

What is an easier alternative to the Arnold Dumbbell Press?

Try the Machine shoulder press. It works similar muscles at a lower grade.

How do I make the Arnold Dumbbell Press harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.