How to do the Dumbbell Arnold Press II
ShouldersDeltsDumbbellIntermediate
The Dumbbell Arnold Press II builds complete deltoid development by combining rotation with a press, hitting the front, side, and rear heads in one powerful movement. Master this and you will develop the kind of full, rounded shoulders that no standard press can match.
Add this to my personalized plan →Muscles worked
Primary
Deltoids
Secondary
TrapeziusTriceps
Step-by-step
- Start with dumbbells at chin height, palms facing you and elbows close together.
- As you press upward, rotate your palms outward so they face forward at the top of the movement.
- Lock out fully overhead with dumbbells aligned over your shoulders, not drifting forward.
- Reverse the rotation on the way down, returning to the palms-facing-you starting position under control.
Common mistakes
- Rushing the rotation by flipping the palms too early, which kills the recruitment stimulus — rotate gradually and in sync with the press throughout the full range.
- Allowing the elbows to flare excessively wide at the bottom, which strains the shoulder joint — keep elbows close together at the start position before initiating the press.
- Using momentum and a loose core to grind out reps, which shifts load off the delts — brace your abs, sit tall, and own every inch of the movement.
Pro tip — At the top of the press, actively push your shoulders up into slight elevation before lowering — this final squeeze engages the upper traps and serratus to stabilize the joint and increases time under tension on the delts.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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