Dumbbell Kneeling Arnold-Press
Strengthen your shoulders with the Dumbbell Kneeling Arnold Press! Targets multiple muscles for a well-rounded workout.
The Dumbbell Kneeling Arnold-Press is a compound exercise that mainly works the shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Kneeling Arnold-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Dumbbell Kneeling Arnold-Press Variations and Alternatives
How to do the Dumbbell Kneeling Arnold-Press
Begin by kneeling on a mat or soft surface with a straight posture, engaging your core.
Grab a pair of dumbbells with an overhand grip and bring them up to shoulder height, elbows bent and palms facing toward you.
As you press the dumbbells overhead, rotate your wrists so that your palms face forward at the top of the movement.
Fully extend your arms overhead without locking your elbows, making sure to keep your core engaged and your back straight.
After a brief pause at the top, slowly reverse the motion by rotating your wrists back to the starting position and lowering the dumbbells to shoulder height.
Perform the desired number of repetitions, making sure to keep the movement controlled and your breathing steady throughout the exercise.
Remember to start with a weight that allows you to perform the exercise with good form and without discomfort. Adjust as needed for subsequent sets, aiming for a weight that challenges you while still maintaining proper technique.
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Dumbbell Kneeling Arnold-Press FAQs
What muscles does the Dumbbell Kneeling Arnold-Press work?
The Dumbbell Kneeling Arnold-Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Dumbbell Kneeling Arnold-Press?
None. The Dumbbell Kneeling Arnold-Press is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Kneeling 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 Kneeling Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Kneeling Arnold-Press variations and alternatives?
Similar exercises include the Battle-Rope Half Kneeling, Bodyweight Standing Arnold-Press, Cable Kneeling Shoulder Press and Alternating Dumbbell Kneeling Shoulder Press.
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