How to do the Dumbbell Arnold Press
Sit upright holding the dumbbells in front of your shoulders, palms facing you.
As you press up, rotate your wrists so your palms face forward at the top.
Extend your arms almost fully overhead.
Lower slowly, rotating your wrists back to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Arnold Press doesn’t suit your gym or your joints.
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