Dumbbell Arnold Press II
Dumbbell Arnold Press II Video Guide
The Dumbbell Arnold Press is a shoulder press variation popularised by Arnold Schwarzenegger, designed to train all three heads of the deltoid muscle—anterior deltoid, medial deltoid, posterior deltoid. Compared to a traditional dumbbell shoulder press or seated shoulder press, the twisting motion increases range of motion, muscle activation, and overall shoulder development. With palms facing inward at the start and palms facing forward overhead, this dumbbell shoulder press variation challenges the shoulder joint, improves core engagement, and builds superior upper body strength.
How to Perform the Dumbbell Arnold Press II
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Begin in the starting position, sitting with back support, feet shoulder width and firmly planted. Hold dumbbells at shoulder height with palms facing you.
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Press overhead while performing the classic wrist rotation, turning palms forward as the dumbbells upward path finishes.
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Keep your torso upright, elbows bent slightly at the top, avoiding excessive elbows flare.
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Lower under control, reversing the twisting motion through the entire movement.
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Maintain proper form—tight core, stable shoulder blades, and smooth motion just like a strict shoulder press.
GymNation Tip: Rotate smoothly, not fast—if the twist becomes a swing, you lose shoulder tension and turn a precision press into a circus act.
Personal Trainer Notes:
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Keep a tight core to stabilise the shoulder joint and reduce unnecessary stress.
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Move with control—don’t rush the twisting motion.
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Avoid lifting heavier weights if it breaks proper technique.
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Great accessory alongside lateral raises, push press, or face pulls for balanced shoulders.
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Use the seated Arnold press to minimise leg drive, and the standing Arnold press to increase full-body engagement.
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Alternative Shoulder Exercises
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Dumbbell Seated Shoulder Press
The Dumbbell Seated Shoulder Press develops overall shoulder strength across all three deltoid heads. Sitting provides stability and helps maintain correct form throughout the movement.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Dumbbell Bench Seated Press
The Dumbbell Bench Seated Press strengthens the front and middle deltoids, with support from triceps and upper chest. It allows for better shoulder alignment and balance than a barbell press.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Barbell Upright Row
The Barbell Upright Row builds strength in the shoulders, traps, and upper arms. It’s great for developing width and definition across the upper body when performed with strict form.
Cable Standing Face Pull
The Cable Standing Face Pull strengthens the rear deltoids, traps, and rotator cuff muscles. It’s key for shoulder health, posture, and balancing pressing work.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Barbell Clean and Press
The Barbell Clean and Press is a full-body movement that builds power through the shoulders, traps, and legs. It improves explosive strength, coordination, and overall athleticism. Proper form and timing are key for safety and performance.
Dumbbell Arnold Press II FAQs
The Arnold Dumbbell Press trains all three deltoid heads, the triceps brachii, pectorals, rotator cuff, and stabilisers. Compared to a standard shoulder press or traditional shoulder press, the rotation recruits more muscle fibres, improves range of motion, and builds more muscle growth.
For shoulder workouts, yes. The Arnold Press provides more muscle activation, especially in the anterior deltoid and lateral deltoid, than a regular dumbbell press or overhead press. A strict military press is better for maximal load, but the Arnold variation is superior for hypertrophy and mobility.
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Seated Arnold Press: isolates the shoulders, reduces momentum, keeps the torso upright.
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Standing Arnold Press: increases core muscles involvement, athletic carryover, and upper body strength.
Both are excellent shoulder press variations.
The controlled wrist rotation increases range of motion, activates more muscle fibres, improves improved shoulder mobility, and reduces stress compared to a fixed-grip dumbbell press or overhead press.
