Dumbbell Kneeling Arnold Press

Muscles worked

Setup

1. Kneel on a mat with both knees hip-width apart and your torso upright in a tall kneeling position.
2. Hold a dumbbell in each hand at shoulder height with your palms facing your chest and elbows tucked close to your ribs.
3. Engage your glutes and brace your core to create a stable, rigid base for the press.

How to do it

1. Exhale as you press the dumbbells upward while simultaneously rotating your palms to face forward.
2. Continue the press until your arms are fully extended overhead with the dumbbells aligned over your shoulders.
3. Inhale as you slowly lower the weights, reversing the rotation so your palms face your chest again at the starting position.
4. Maintain a controlled tempo, taking approximately two seconds for both the concentric and eccentric phases.

Form checklist

• Keep your ribs tucked and avoid arching your lower back as the weights go overhead.
• Ensure the palm rotation happens fluidly throughout the entire upward movement, not just at the top.
• Keep your neck neutral and gaze forward to avoid unnecessary strain on the cervical spine.
• Maintain a strong glute squeeze to prevent the pelvis from tilting forward.

Pro tips

• Focus on the 'wrap-around' motion during the rotation to maximize recruitment of the medial and posterior deltoid heads.
• Pause for a split second at the bottom with palms facing you to fully reset tension before the next repetition.

Make it harder

• Transition to a half-kneeling position (one knee down, one foot forward) to significantly increase the stability demand on the hips and core.
• Perform the movement unilaterally (one arm at a time) to add an anti-rotational core challenge.

Frequently asked

What muscles does the dumbbell kneeling arnold press work?

The dumbbell kneeling arnold press primarily targets the deltoids, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell kneeling arnold press?

The dumbbell kneeling arnold press uses dumbbell.

Is the dumbbell kneeling arnold press good for beginners?

The dumbbell kneeling arnold press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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