Dumbbell arnold press

Muscles worked: Shoulders
Shoulders
🔧 Dumbbells ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position a bench at an incline, hold light dumbbells on your thighs for stability, and brace your core. Press the weights upward, utilizing your legs for assistance, then slowly lower them while rotating your wrists inward. At the bottom of the movement, rotate your palms outward to complete each repetition.

Muscles Worked

Front Delt
Secondary: Triceps, Side Delt, Serratus Anterior

Tips

Focus on controlled wrist rotation to best engage the shoulder muscles. Gradually rotate your wrists during the upward press to emphasize the middle deltoids and triceps. Begin the exercise seated to help maintain proper form. Minimize wrist rotation to keep tension on the deltoids.

Similar exercises

Dumbbell seated arnold press Shoulders · 🔧 Dumbbell 3/10 Kettlebell arnold press Upper arms, Chest · 🔧 Kettlebell 3/10 Dumbbell push press Shoulders · 🔧 Dumbbells 4/10 Dumbbell single arm standing arnold press Upper arms · 🔧 Dumbbells 3/10 Dumbbell overhead press Shoulders · 🔧 Dumbbells 3/10 Dumbbell california press Chest · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell shoulder press Shoulders · 🔧 Dumbbells 3/10 Dumbbell sit up press Shoulders, Abs, Hip flexors · 🔧 Dumbbells 3/10
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