5 Amazing Benefits of Dumbbell Arnold Press and How to Perform

How to Do the Dumbbell Arnold Press (Step-by-Step)

Here’s a simple way to do the dumbbell Arnold press at home or in the gym:

1. Sit or Stand Tall: Use a bench with back support, or stand with your feet shoulder-width apart.
2. Hold Dumbbells in Front: Start by holding a dumbbell in each hand, palms facing your chest.
3. Press and Twist: As you lift the dumbbells up, twist your wrists so your palms face forward at the top.
4. Slowly Lower: Bring the dumbbells back down while twisting your palms toward your chest again.
5. Repeat: Do 3 sets of 10–12 reps.

Tip: Always keep your core tight and don’t use too much weight in the beginning. Start light and go slow.

5 Benefits of the Dumbbell Arnold Press

The dumbbell Arnold press is a favorite for a reason. It gives you great results with little risk. Here are some awesome benefits:

• Works all shoulder muscles
• Improves shoulder strength and shape
• Builds better upper body balance
• Helps with posture
• Great for beginners and advanced users

Plus, it can be part of many workout styles, like strength training or muscle building.

Muscles Worked

The dumbbell Arnold press targets these muscles:

• Front Deltoid (front shoulder)
• Side Deltoid (side shoulder)
• Rear Deltoid (back shoulder)
• Triceps (back of arms)
• Trapezius (upper back)

This full movement means you get more from just one exercise.

Common Mistakes to Avoid

To get the most from the dumbbell Arnold press, avoid these mistakes:

• Using too much weight: This can hurt your shoulders.
• Moving too fast: Go slow to feel each part of the move.
• Not twisting the wrists: Twisting helps work more muscles.
• Poor posture: Keep your back straight and chest up.

Doing the move the right way helps prevent injury and builds strength faster.

Tips for Beginners

If you’re new to working out, don’t worry! The dumbbell Arnold press is beginner-friendly with the right steps.

• Start with light weights: Even 5–10 lb dumbbells are enough.
• Focus on form: It's better to do 8 clean reps than 12 sloppy ones.
• Use a mirror or a coach: Check your form or use a fitness app like MyFitnessCoach to guide you.

MyFitnessCoach gives you easy-to-follow video instructions, tracks your reps, and adjusts your workout as you grow stronger.

Add Arnold Press to Your Workout Plan

The dumbbell Arnold press fits well into many workout plans. Here’s where to use it:

• Upper body day
• Shoulder day
• Push day (chest, shoulders, triceps)
• Full-body workouts

If you’re using the MyFitnessCoach app, just choose a strength training plan and let the app add the Arnold press for you. You can even build your own workout with this move as the star!

Dumbbell Arnold Press and Other Home Workouts

Can you do the dumbbell Arnold press at home? Yes! You just need a pair of dumbbells and a little space.

You can pair it with:

• Bodyweight squats
• Planks
• Push-ups
• Resistance band rows

For a complete plan, the MyFitnessCoach app gives you home workout programs with videos, timers, and progress tracking. It’s your personal coach in your pocket!

Use MyFitnessCoach to Master the Dumbbell Arnold Press

Want to get the best results from the dumbbell Arnold press? The MyFitnessCoach app helps you:

• Follow correct form with HD videos
• Log your sets and reps easily
• Get custom plans built around your goals
• Track your progress daily
• Sync with your fitness wearables

With features like prehab-rehab workouts, yoga, meditation, and even meal logging, it’s truly an all-in-one fitness app.

Final Thoughts

The dumbbell Arnold press is a simple, powerful move that helps you build strong, healthy shoulders. Whether you’re just starting or looking to grow your muscles, this move fits right into your plan. And with the MyFitnessCoach app, you can learn, track, and improve all in one place.

Download MyFitnessCoach today and unlock the full power of the dumbbell Arnold press!