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Shoulders · Dumbbell
Dumbbell Arnold Press (Version 2)
Dumbbell Arnold Press (Version 2) is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, 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
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Arnold Press (Version 2)
- Sit on a bench holding a dumbbell in each hand at shoulder height with your palms facing each other and your elbows bent.
- Engage your shoulders and rotate your palms to face forward as you press the dumbbells overhead until your arms are fully extended.
- Reverse the motion by lowering the dumbbells back to shoulder height while rotating your palms to face each other again.
- Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.
Form tips
- Avoid locking your elbows at the top of the movement to maintain tension in the muscles.
- Breathe out as you press the dumbbells overhead and breathe in as you lower them.
- Maintain a controlled pace to maximize muscle engagement and avoid using momentum.
Dumbbell Arnold Press (Version 2) alternatives
More delts exercises
Dumbbell Arnold Press (Version 2) FAQ
What muscles does Dumbbell Arnold Press (Version 2) work?
Dumbbell Arnold Press (Version 2) mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Arnold Press (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Arnold Press (Version 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Arnold Press (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Arnold Press (Version 2) 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 Arnold Press (Version 2)?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Kettlebell Seesaw Press, Kettlebell Strict Press and Smith Machine Shoulder Press.
For developers
Use Dumbbell Arnold Press (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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