How To Do & Muscles Worked

dumbbell arnold press

Any press exercise is great for strengthening the shoulders. It’s especially functional for whenever you need to reach for and hold anything overhead, like getting things out of a high cabinet or high shelf. This variation will rotate the forearms during the press which will target the arm muscle more: biceps and triceps.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell Arnold press

Primary Muscles


Secondary Muscles

Abs Biceps Triceps

Exercise Type

Dumbbell icon

How to do dumbbell arnold press Properly

Step by Step Guide

Begin sitting on a chair or bench with the feet hip distance apart and hold a dumbbell in each hand at the shoulder with a supinated grip (palms facing you). The kettlebells will rest on the outer wrists.

Press one arm directly overhead as you straighten that elbow and pronate the arm (so the palm faces away from you now). Keep the abs engaged to maintain a neutral spine.

Then, lower that arm down to the start position.

Repeat on the other arm.

Continue alternating left and right arms.

Repeat for the desired repetitions.

Common Mistakes

One common mistake is losing abdominal control which is exhibited by the lower back extended (arching). This is a way of compensating. To avoid this, engage the abs by pulling the belly button to your spine into the bench. This will maintain a neutral spine position so the focus can be on strengthening just the shoulders and arms.


Animation of how to do Dumbbell Arnold press