Arnold Press - Alternate (Dumbbell)

Press one dumbbell overhead while rotating your palm forward. Lower it back to the start position before lifting the other arm. Focus on smooth rotation.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Moderate
Hypertrophy: Very High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

front shoulders

Secondary

triceps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbellbench

Movement pattern

Alternate

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with back support or stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height with your palms facing your body.
Step 2Position Your Arms
- Ensure your elbows are bent and your arms are at a 90-degree angle.
- Your palms should be facing your body, and your wrists should be straight.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Keep your back straight and avoid arching it.
Step 4Press the Dumbbells
- Rotate your palms outward as you press the dumbbells overhead.
- Extend your arms fully while keeping a slight bend in your elbows at the top.
Step 5Lower the Dumbbells
- Reverse the motion by lowering the dumbbells back to shoulder height.
- Rotate your palms back to face your body as you lower the weights.
Step 6Alternate Arms
- After lowering the dumbbells, press one dumbbell overhead while keeping the other at shoulder height.
- Alternate between arms for each repetition.
Step 7Finish the Exercise
- After completing your desired number of reps, carefully lower the dumbbells to your thighs.
- Stand up straight or remain seated while placing the dumbbells down safely.

Watch full tutorial video