How to Do Dumbbell Alternating Arnold Press

Dumbbell Alternating Arnold Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Alternating Arnold Press

  1. 01Hold two dumbbells at shoulder height with palms facing the chest and elbows tucked.
  2. 02Press one dumbbell overhead while rotating the wrist so the palm faces forward at the top.
  3. 03Exhale during the press and lock out the elbow and shoulder joint.
  4. 04Lower the dumbbell back to the starting position, rotating the palm back toward the face.
  5. 05Repeat the movement with the opposite arm while maintaining a stable torso.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternating Arnold Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the dumbbells only once the weights have cleared the chin to ensure a smooth transition.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternating Arnold Press questions

What muscles does Dumbbell Alternating Arnold Press work?

Dumbbell Alternating Arnold Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Alternating Arnold Press correctly?

Hold two dumbbells at shoulder height with palms facing the chest and elbows tucked. Press one dumbbell overhead while rotating the wrist so the palm faces forward at the top. Exhale during the press and lock out the elbow and shoulder joint. Lower the dumbbell back to the starting position, rotating the palm back toward the face. Repeat the movement with the opposite arm while maintaining a stable torso.

What is the A90 coach tip for Dumbbell Alternating Arnold Press?

Rotate the dumbbells only once the weights have cleared the chin to ensure a smooth transition.

Is Dumbbell Alternating Arnold Press suitable for beginners?

Dumbbell Alternating Arnold Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternating Arnold Press?

Dumbbell Alternating Arnold Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell alternating arnold press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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