Dumbbell II Arnold-Press
Work your shoulders from all angles! This dumbbell variation on the Arnold Press builds serious upper body strength.
The Dumbbell II Arnold-Press is a compound exercise that mainly works the shoulders, with help from the traps and triceps. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell II Arnold-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Dumbbell II Arnold-Press Variations and Alternatives
How to do the Dumbbell II Arnold-Press
Dumbbell Arnold Press
A weight bench
Positioning:
Sit on the weight bench with your feet flat on the floor and your back straight. You can also choose to sit on the edge of the bench for better stability.
Hold a dumbbell in each hand with your palms facing you (supinated grip) and the dumbbells at shoulder height. Your elbows should be bent, and the dumbbells should be around ear level.
Movement:
Engage your core to maintain stability throughout the movement.
Begin by pressing the dumbbells overhead while simultaneously rotating your wrists so that your palms face forward (pronated grip).
Extend your arms fully at the top of the movement, keeping a slight bend in your elbows to avoid locking them out.
Reverse the motion by slowly lowering the dumbbells back to the starting position at shoulder height, while rotating your wrists back to the original position with palms facing you.
Repeat for the desired number of repetitions.
Tips:
Start with a light weight until you are comfortable with the movement.
Perform the exercise in a controlled manner to avoid injury.
Keep your breathing steady; inhale during the lowering phase and exhale when pressing up.
Dumbbell II Arnold-Press FAQs
What muscles does the Dumbbell II Arnold-Press work?
The Dumbbell II Arnold-Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid, lateral deltoid and posterior deltoid.
What equipment do you need for the Dumbbell II Arnold-Press?
Dumbbells or exercise bench.
Is the Dumbbell II Arnold-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell II Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell II Arnold-Press variations and alternatives?
Similar exercises include the Bodyweight Standing Arnold-Press, Dumbbell Seated Overhead Press, Dumbbell Kneeling Arnold-Press and Dumbbell Seated Arnold-Press.
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