Arnold Dumbbell Press
Arnold Dumbbell Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – vertical shoulder press
Exercise technique
- Backrest
Support your back on a near-upright bench and plant your feet.
- Front grip
Hold the dumbbells before your upper chest with palms facing your face.
- Lower elbows
Position your bent elbows before your torso at a comfortable width.
- Rotate and lift
Open your arms sideways and turn your palms forward during the press.
- Pause at the top
Exhale while balancing both dumbbells overhead without contact.
- Reverse
Bring your elbows forward as you rotate your palms back toward you.
- Reset
Stop the weights quietly before your upper chest, then begin the next rotation-and-press cycle.
Key technique points
- Coordinate opening with pressing.
- Rotate both arms equally.
- Maintain lower-back support.
- Return before your chin under control.
- Do not twist your wrists independently.
- Balance each weight independently at the top.
Common mistakes
Throwing the two phases together
Do not fling the front grip sideways before pressing; coordinate shoulder rotation and pressing in one controlled flow.
Twisting the wrists
Do not change palm direction solely by forcing the wrist joints; rotate in coordination with the opening elbows.
Closing unevenly
Do not bring one elbow forward early while leaving the other out; return both arms forward together.
Arching the lower back
Do not lift your chest as the dumbbells rise; keep your back on the support and ribs over your pelvis.
Squeezing the elbows together
Do not force your elbows to touch at the start; leave a width comfortable for your shoulders.
Approaching the face too closely
Do not hit your chin with the dumbbells on descent; use a brief, balanced pause at the front start.
Frequently asked questions
Arnold Dumbbell Press: why is “Throwing the two phases together” a mistake?
Do not fling the front grip sideways before pressing; coordinate shoulder rotation and pressing in one controlled flow.
Arnold Dumbbell Press: why is “Twisting the wrists” a mistake?
Do not change palm direction solely by forcing the wrist joints; rotate in coordination with the opening elbows.
Arnold Dumbbell Press: why is “Closing unevenly” a mistake?
Do not bring one elbow forward early while leaving the other out; return both arms forward together.
Arnold Dumbbell Press: why is “Arching the lower back” a mistake?
Do not lift your chest as the dumbbells rise; keep your back on the support and ribs over your pelvis.
Arnold Dumbbell Press: why is “Squeezing the elbows together” a mistake?
Do not force your elbows to touch at the start; leave a width comfortable for your shoulders.
Arnold Dumbbell Press: why is “Approaching the face too closely” a mistake?
Do not hit your chin with the dumbbells on descent; use a brief, balanced pause at the front start.
What should I focus on when doing Arnold Dumbbell Press?
Coordinate opening with pressing. Rotate both arms equally. Maintain lower-back support. Return before your chin under control. Do not twist your wrists independently. Balance each weight independently at the top.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.