Dumbbell Arnold Press

Target muscle

Delts

Also works

Triceps, upper chest

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell arnold press

1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The triceps and upper chest work as secondary muscles. See all shoulder exercises or every dumbbell exercise.