Arnold Dumbbell Press
How to do the Arnold Dumbbell Press
- 1
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- 2
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 3
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- 4
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- 5
Repeat for the recommended amount of repetitions.
How to program the Arnold Dumbbell Press
Sets and reps
As a compound movement, the Arnold Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Arnold Dumbbell Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Arnold Dumbbell Press work?
The Arnold Dumbbell Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Arnold Dumbbell Press?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Arnold Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
