10 Best Arnold Dumbbell Press Alternatives for Shoulder Strength

The Arnold Dumbbell Press is done seated with dumbbells. Ranked closest by our scoring: the Kettlebell Seated Two Arm Military Press, the Seated Dumbbell Press and the Dumbbell Seated Shoulder Press (Parallel Grip).

The Arnold Dumbbell Press sits you on a bench with back support and presses two dumbbells overhead, turning your palms forward as they rise, so a swap needs to start at shoulder height and finish with straight arms above you, seat or no seat, rotation or none. The closest one is the Kettlebell Seated Two Arm Military Press, pressing a kettlebell in each hand from shoulder level straight up. Stay with dumbbells and the Seated Dumbbell Press keeps the same bench and pair, palms already forward.

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Original Exercise: Arnold Dumbbell Press

Arnold Dumbbell Press
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform Arnold Dumbbell Press
  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.
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Ranked Arnold Dumbbell Press Alternatives

10 substitutes, ranked by how closely each one matches the Arnold Dumbbell Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell Seated Two Arm Military PressPlay demonstration

    1. Kettlebell Seated Two Arm Military Press

    99% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Arnold Dumbbell Press
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  2. Seated Dumbbell Press

    2. Seated Dumbbell Press

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
    2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
    3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
    4. As you exhale, push the dumbbells up until they touch at the top.
    5. After a second pause, slowly come down back to the starting position as you inhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  3. Dumbbell Seated Shoulder Press (Parallel Grip)Play demonstration

    3. Dumbbell Seated Shoulder Press (Parallel Grip)

    94% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing inward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Arnold Dumbbell Press
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  4. Kettlebell Seated PressPlay demonstration

    4. Kettlebell Seated Press

    92% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder height, palms facing forward.
    3. Press the kettlebells overhead, fully extending your arms.
    4. Lower the kettlebells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  5. Dumbbell Bench Seated PressPlay demonstration

    5. Dumbbell Bench Seated Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  6. Dumbbell Seated Shoulder PressPlay demonstration

    6. Dumbbell Seated Shoulder Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Arnold Dumbbell Press
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  7. Barbell Seated Overhead PressPlay demonstration

    7. Barbell Seated Overhead Press

    90% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Arnold Dumbbell Press
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press
  8. Cuban Press

    8. Cuban Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
    2. To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
    3. Now press the dumbbells by extending at the elbows, straightening your arms overhead.
    4. Return to the starting position as you breathe in by reversing the steps.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Arnold Dumbbell Press
  9. Standing Palms-in Dumbbell Press

    9. Standing Palms-in Dumbbell Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
    2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
    3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Arnold Dumbbell Press
  10. Barbell Seated Behind Head Military PressPlay demonstration

    10. Barbell Seated Behind Head Military Press

    90% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
    4. Press the barbell upward until your arms are fully extended.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Arnold Dumbbell Press
    • Primary muscle: delts, the same as the Arnold Dumbbell Press
    • Equipment: free weights, the same as the Arnold Dumbbell Press
    • Body position: seated, the same as the Arnold Dumbbell Press

Why You Might Need an Arnold Dumbbell Press Alternative

The Arnold Dumbbell Press needs a bench with back support and two dumbbells heavy enough to press overhead, and either one can be taken on a busy shoulder day. Some lifters also want a press that goes straight up without turning the wrists partway through the range, since that turn is what sets the Arnold Dumbbell Press apart from a plain seated press. The Kettlebell Seated Two Arm Military Press and Kettlebell Seated Press swap in a kettlebell for the dumbbells and keep the same seated position, while the Barbell Seated Overhead Press and Barbell Seated Behind Head Military Press lock both hands to one bar instead of two independent dumbbells. The Standing Palms-in Dumbbell Press keeps the dumbbells but takes the seat away entirely.

How to Choose the Right Arnold Dumbbell Press Substitute

If you have kettlebells, the Kettlebell Seated Two Arm Military Press and the Kettlebell Seated Press are the same seated press by their steps: a kettlebell in each hand at shoulder height, palms forward, pressed overhead. Staying with the same dumbbells as the Arnold Dumbbell Press, the Seated Dumbbell Press swaps out without the wrist turn, the Dumbbell Seated Shoulder Press presses the same pair from shoulder height, and the Dumbbell Bench Seated Press has you lean back and press from the sides of your chest. With a barbell instead, the Barbell Seated Overhead Press locks both hands to one bar so the two sides move together rather than independently, and the Barbell Seated Behind Head Military Press sends that same bar behind your head for a different path.

Arnold Dumbbell Press FAQ

Which alternative works if I only have a barbell?

The Barbell Seated Overhead Press. It keeps the same seated position as the Arnold Dumbbell Press and locks both hands to one bar instead of two dumbbells, so the two sides move together rather than independently. The Barbell Seated Behind Head Military Press uses the same bar and the same seat but lowers it to shoulder level behind your head instead of in front.

Which swap removes the wrist twist of the Arnold Dumbbell Press?

The Seated Dumbbell Press and the Kettlebell Seated Two Arm Military Press both remove it, since neither turns the palms while the weight is moving: you set the palms forward at shoulder height and press. The Seated Dumbbell Press keeps the same pair of dumbbells and the same seat and presses straight up. The Kettlebell Seated Two Arm Military Press does the same with a kettlebell in each hand instead.

Can I do the Arnold Dumbbell Press at home?

Yes, if you have a bench and a pair of dumbbells or two kettlebells. The Seated Dumbbell Press keeps the exact equipment you already use for the Arnold Dumbbell Press, and the Kettlebell Seated Two Arm Military Press swaps in a kettlebell for each hand on the same seated press. The Dumbbell Seated Shoulder Press (Parallel Grip) works too: it starts palms-in, turns forward at shoulder height, and presses, close to the Seated Dumbbell Press.

Which alternative works if I would rather stand than sit?

The Cuban Press and the Standing Palms-in Dumbbell Press both stay on your feet instead of a bench. The Cuban Press raises your upper arms to shoulder height first and rotates them a full 180 degrees before you press overhead. The Standing Palms-in Dumbbell Press keeps a neutral grip throughout and presses straight up without that rotation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology