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Last updated February 2, 2026
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shoulders
Arnold Press (Dumbbell)
Start with dumbbells at shoulder level, palms facing you. As you press up, rotate your wrists so palms face forward at the top. Reverse the motion on the way down.
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
Bilateral
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 with your feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height with your palms facing your body.
- Step 2Position Your Hands
- Rotate your wrists so that your palms are facing you at the start of the movement.
- Keep your elbows close to your body and your core engaged.
- Step 3Lift the Dumbbells
- Press the dumbbells overhead while rotating your palms to face forward.
- Extend your arms fully at the top of the movement, ensuring your elbows are slightly in front of your body.
- Step 4Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height while rotating your palms back to face you.
- Maintain control throughout the movement and keep your back straight.
- Step 5Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each rep.
- Step 6Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- If seated, stand up safely, keeping your back straight.