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Dumbbell Standing Single Arm Arnold Press

Dumbbell Standing Single Arm Arnold Press

The Dumbbell Standing Single Arm Arnold Press is a compound exercise that targets multiple muscle groups in your upper body. This powerful exercise is a variation of the traditional dumbbell shoulder press and offers a range of benefits. It primarily focuses on strengthening your shoulders, but it also engages your triceps, chest, and upper back muscles, providing a complete upper body workout. Performing the Dumbbell Standing Single Arm Arnold Press involves holding a dumbbell in each hand at shoulder level, with your palms facing towards you. As you press the dumbbell up, you rotate your wrists so that your palms face forward at the top of the movement. This rotation engages your rotator cuff muscles and helps to enhance shoulder stability. The reason behind the name "Arnold Press" is its association with the legendary bodybuilder Arnold Schwarzenegger, who popularized this exercise. This exercise mimics the motion of the barbell shoulder press while allowing for a greater range of motion and incorporating additional muscle activation. Incorporating the Dumbbell Standing Single Arm Arnold Press into your routine can improve shoulder strength and stability, enhance upper body muscular development, and increase overall functional strength. However, ensure that you use proper form and start with lighter weights to focus on technique before progressing to heavier loads to prevent injury and optimize results. Add this exercise to your workout routine to challenge your upper body and develop a well-rounded physique.


  • Start by holding a dumbbell in one hand at shoulder height with your palm facing inwards and your elbow in line with your shoulder.
  • Stand with your feet hip-width apart and engage your core muscles.
  • Press the dumbbell overhead while rotating your arm so that your palm faces outwards at the top position.
  • Pause for a moment to squeeze your shoulder muscles.
  • Slowly lower the dumbbell back to the starting position while keeping your core engaged and maintaining control throughout the movement.
  • Complete the desired number of repetitions and then switch to the opposite arm.

Tips & Tricks

  • Ensure proper form and technique by keeping your core engaged and maintaining a neutral spine throughout the movement.
  • Start with a lighter weight dumbbell to focus on perfecting your form before gradually increasing the weight.
  • Engage your shoulder muscles by pressing the dumbbell straight up overhead while rotating your wrist outward at the top of the movement.
  • For stability and balance, keep your feet shoulder-width apart and distribute your weight evenly between both feet.
  • Exhale as you press the dumbbell overhead and inhale as you lower it back down to starting position.
  • To avoid strain or injury, avoid using excessive momentum or swinging motions. Control the movement using your muscles.
  • Vary the tempo of your repetitions to challenge your muscles in different ways. You can try a slower tempo for increased time under tension.
  • Perform the exercise in front of a mirror to monitor and correct your form.
  • Incorporate this exercise into your shoulder routine to target different areas of the deltoids.
  • Always consult with a qualified fitness professional if you have any questions or concerns about your exercise technique or program.


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