Dumbbell Arnold Press

PushDB

An overhead press variation popularized by Arnold Schwarzenegger, starting with palms facing the body and rotating to a forward-facing grip during the press — adds a rotational component that increases anterior and lateral deltoid recruitment.

Demo: Exercise technique demo

Sets

3

Reps

8-12

Rest

1:30

Contraindications

Shoulder impingement — reduce range or switch to a neutral-grip press if the rotation causes pinching.

Setup

Sit or stand holding dumbbells at shoulder height, palms facing the body, elbows bent.

Execution

  1. 1Begin pressing the dumbbells upward while simultaneously rotating the palms to face forward
  2. 2Continue pressing to full lockout overhead with palms facing away
  3. 3Reverse the rotation on the way down, returning to the starting supinated position
  4. 4Keep the core braced throughout, especially if standing

Key cues

  • Rotate smoothly through the entire range, not just at the top or bottom
  • Keep the ribcage down, avoid over-arching the low back
  • Press in a slight arc, not a dead-straight vertical line
  • Full lockout with the biceps near the ears at the top

Common faults

  • Rotating too early or too late, making the movement jerky
  • Excessive lumbar extension for momentum
  • Flaring elbows too wide at the bottom
  • Using too much weight and sacrificing the rotational component

Tweaks

  • Perform seated to control lower back arch
  • Use a slower tempo to emphasize the rotation
  • Combine with a slight forward lean at the bottom for shoulder comfort

Regressions

Seated Dumbbell Overhead Press

Progressions

Kettlebell Overhead Press (Single-Arm)

Muscles

Primary: Anterior Deltoid, Lateral Deltoid, Triceps Brachii

Secondary: Upper Traps, Serratus Anterior

Sources

Attribution: Bodybuilding canon (popularized by Arnold Schwarzenegger)