How to Do Dumbbell Arnold Press (Version 2)

Dumbbell Arnold Press (Version 2) 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 Arnold Press (Version 2)

  1. 01Sit on a bench with back support, holding two dumbbells at chest height with palms facing your shoulders.
  2. 02Press the weights upward while simultaneously rotating the wrists so palms face forward at the top of the movement.
  3. 03Lock the elbows out fully over the head without arching the lower back against the bench.
  4. 04Reverse the rotation during the descent, returning the dumbbells to the start position with palms facing the face.
  5. 05Maintain a vertical forearm position throughout the entire pressing phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Arnold Press (Version 2)

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

To avoid shoulder impingement, keep the palms facing the face until the dumbbells clear the top of the head before rotating them out.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Arnold Press (Version 2) questions

What muscles does Dumbbell Arnold Press (Version 2) work?

Dumbbell Arnold Press (Version 2) is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Arnold Press (Version 2) correctly?

Sit on a bench with back support, holding two dumbbells at chest height with palms facing your shoulders. Press the weights upward while simultaneously rotating the wrists so palms face forward at the top of the movement. Lock the elbows out fully over the head without arching the lower back against the bench. Reverse the rotation during the descent, returning the dumbbells to the start position with palms facing the face. Maintain a vertical forearm position throughout the entire pressing phase.

What is the A90 coach tip for Dumbbell Arnold Press (Version 2)?

To avoid shoulder impingement, keep the palms facing the face until the dumbbells clear the top of the head before rotating them out.

Is Dumbbell Arnold Press (Version 2) suitable for beginners?

Dumbbell Arnold Press (Version 2) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Arnold Press (Version 2)?

Dumbbell Arnold Press (Version 2) uses dumbbell.

A90 Intelligence

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