Step by step instructions, muscle activation and variants for the Dumbbell Arnold Press.
The Arnold Press is a classic shoulder exercise popularised by Arnold Schwarzenegger that adds a rotation to a standard dumbbell overhead press. The rotating arc engages all three heads of the deltoid more thoroughly than a conventional press.
The Dumbbell Arnold Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
