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Shoulders · Dumbbell
Dumbbell Alternating Arnold Press
Dumbbell Alternating Arnold Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, core and upper back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids, Lateral Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Shoulders · Posterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
- Upper Back · Trapezius
How to do Dumbbell Alternating Arnold Press
- Stand upright with your feet shoulder width apart and hold a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent.
- Press one dumbbell overhead while rotating your hand until your palm faces forward as your arm reaches full extension.
- Lower the dumbbell back to shoulder height while rotating your hand until your palm faces your body again.
- Repeat the movement with the opposite arm, alternating sides for the desired number of repetitions.
Form tips
- Keep the non-working dumbbell at shoulder height while pressing the opposite arm.
- Rotate your hand smoothly throughout the press instead of turning it all at once.
- Press the dumbbell directly overhead without letting your elbow flare excessively.
- Inhale as you lower the dumbbell and exhale as you press it overhead.
Dumbbell Alternating Arnold Press alternatives
More delts exercises
Dumbbell Alternating Arnold Press FAQ
What muscles does Dumbbell Alternating Arnold Press work?
Dumbbell Alternating Arnold Press mainly works the delts in the shoulders (Anterior Deltoids and Lateral Deltoids). The triceps, core and upper back work as secondary muscles.
What equipment do you need for Dumbbell Alternating Arnold Press?
You need a dumbbell.
How many sets and reps of Dumbbell Alternating Arnold Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Alternating Arnold Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Alternating Arnold Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Alternating Arnold Press?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Landmine Alternating Single Arm Press, Landmine Seated Alternating Overhead Press and Landmine Kneeling Alternating Overhead Press.
For developers
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