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Dumbbell Arnold Press

Dumbbell Arnold Press

The Dumbbell Arnold Press is a compound exercise that primarily targets the shoulders, specifically the anterior (front) deltoids. This exercise is named after the legendary bodybuilder Arnold Schwarzenegger and is a variation of the traditional shoulder press. It is a popular choice among fitness enthusiasts and bodybuilders for its ability to develop strength, size, and definition in the shoulders. To perform the Dumbbell Arnold Press, you will need a set of dumbbells and a flat bench. Start by sitting on the bench with your feet planted firmly on the ground. Hold the dumbbells at shoulder level with your palms facing towards you and your elbows bent at a 90-degree angle. This is the starting position. From here, begin by pressing the dumbbells overhead while simultaneously rotating your palms away from your body, so that at the top of the movement, your palms are facing forward. Pause briefly at the top and then slowly lower the dumbbells back down to the starting position, reversing the motion by rotating your palms back towards you. This completes one rep. The Dumbbell Arnold Press not only targets the anterior deltoids but also engages the lateral (side) deltoids and the triceps. It is an effective exercise for developing overall shoulder strength and stability. To make the most of this exercise, ensure proper form, avoid excessive swinging or arching of the back, and choose a weight that challenges you without sacrificing proper technique. Incorporating the Dumbbell Arnold Press into your shoulder workout routine can help sculpt well-rounded shoulders, enhance upper body strength, and improve posture. Remember to warm up before performing this exercise and consult with a fitness professional if you have any pre-existing shoulder or joint issues. Happy pressing!


  • Stand upright with a dumbbell in each hand, palms facing your body and elbows bent.
  • Start by rotating your palms away from your body, while straightening your arms and pressing the dumbbells above your head.
  • As you raise the dumbbells, continue rotating your palms until they are facing forward at the top of the movement.
  • Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter dumbbells and gradually increase the weight as you get stronger.
  • Maintain proper form throughout the exercise to avoid shoulder and back injuries.
  • Engage your core muscles by keeping your abs tight and back straight during the movement.
  • Inhale as you lower the dumbbells down, and exhale as you press them up.
  • Vary your grip to target different parts of your shoulders and arms.
  • Incorporate this exercise into your shoulder workout routine for overall shoulder development.
  • Don't rush through the movement. Focus on controlled and smooth motions.
  • Consult a fitness professional if you have any concerns or questions about performing the exercise correctly.
  • Combine the Dumbbell Arnold Press with other exercises to create a well-rounded shoulder workout.
  • Stay consistent with your workout routine and gradually increase the intensity to see progress.

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