How to do the dumbbell arnold press

Step by step

1. Grab a pair of light dumbbells and sit on a gym bench with an upright back support.
2. Lift the dumbbells and rest them on your thighs.
3. Bring your shoulders back, engage your abs, and take a breath.
4. Thrust the dumbbells and bring them to your sides.
5. Take a breath and press the dumbbells to an overhead position as you breathe out.
6. Lower the dumbbells slowly as you rotate your wrists in, breathing in on the way down. You should end up with the dumbbells in front of your chin and palms facing your body.
7. Press again, rotating your wrists to complete the repetition with your palms facing forward.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell arnold press

• 8-Week Upper Body Emphasis3 × 12
• Arnold Split4 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.