Dumbbell Arnold Press (version 2)

Dumbbell Arnold Press (version 2)

The Dumbbell Arnold Press (version 2) is an excellent exercise that targets the shoulders, specifically the deltoids. Named after the famed bodybuilder and former Mr. Universe, Arnold Schwarzenegger, this variation of the Arnold Press adds an extra challenge to the traditional exercise. To perform the Dumbbell Arnold Press (version 2), you will need a pair of dumbbells. The exercise starts with you standing upright, feet shoulder-width apart, and holding the dumbbells at shoulder height with your palms facing you. This is your starting position. From here, you will press the dumbbells up overhead while simultaneously rotating your palms to face forward. This rotational movement engages more of the shoulder muscles, including the anterior deltoids. In the fully extended position, your palms will be facing forward, and your arms should be fully extended above your head. As you bring the dumbbells down, reverse the movement by rotating your palms back towards you and returning to the starting position. Make sure to maintain proper form throughout the exercise, engaging your core muscles for stability and avoiding any excessive arching of the lower back. The Dumbbell Arnold Press (version 2) is a versatile exercise that can be incorporated into your shoulder or upper body workout routine. It helps strengthen and build the deltoid muscles, improving shoulder stability and overall upper body strength. Adding this exercise to your workout routine can help you achieve well-rounded, sculpted shoulders. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise. And as with any exercise, it's essential to listen to your body and consult with a fitness professional if you have any concerns or pre-existing conditions that may affect your ability to perform the exercise safely.


  • Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing your body.
  • Bring the dumbbells up to shoulder level, with your elbows bent and palms facing your body.
  • As you press the dumbbells overhead, rotate your palms away from your body, so that they face forward at the top of the movement.
  • Extend your arms fully overhead until your biceps are next to your ears, making sure to keep your core engaged and your back straight.
  • Slowly reverse the movement, bringing the dumbbells back to shoulder level while simultaneously rotating your palms back towards your body.
  • Lower the dumbbells back down to the starting position, making sure to maintain control and a slow, controlled motion throughout the exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize effectiveness.
  • Start with lighter weights and gradually increase as you build strength.
  • Engage your core and maintain a stable and upright posture throughout the exercise.
  • Exhale as you press the dumbbells overhead and inhale as you lower them down.
  • Avoid straining your neck by keeping the movement smooth and controlled.
  • Vary your grip width and hand position to target different areas of your shoulder muscles.
  • Include the dumbbell Arnold press in a well-rounded shoulder workout routine.
  • Warm up your shoulder muscles with light cardio or dynamic stretches before performing this exercise.
  • Listen to your body and take rest days to allow for proper muscle recovery.
  • Stay consistent and patient to see gradual progress and improvements in strength.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine