10 Best Arnold Dumbbell Press Alternatives for Gym or Home
If you can't do the Arnold Dumbbell Press, use alternative overhead and lateral movements that still target all three deltoid heads. Try seated strict dumbbell press, landmine press, pike push-ups, cable lateral raises, or face-pulls. Cue: keep the scapula depressed, press in line with the ear, and rotate palms at the top to load the anterior delts.
Original Exercise: Arnold Dumbbell Press
How to Perform Arnold Dumbbell Press
- 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.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Arnold Dumbbell Press Alternatives
1. Dumbbell Seated Shoulder Press (parallel Grip)
94.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing inward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
2. Dumbbell Bench Seated Press
90.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
3. Barbell Seated Overhead Press
90.2% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- Press the barbell overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
4. Dumbbell Seated Shoulder Press
90.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
5. Cuban Press
89.9% MatchHow to perform this exercise
- 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.
- 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.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
6. Barbell Seated Behind Head Military Press
89.7% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
7. Dumbbell Arnold Press
89.1% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Shoulder Press
89.1% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
9. Dumbbell W-press
89.1% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
10. Dumbbell Cuban Press V. 2
88.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Arnold Dumbbell Press Alternative
You may substitute the Arnold because of shoulder pain from the rotational component, limited equipment, or programming needs for hypertrophy or rehab. The Arnold's rotation increases anterior delt and rotator cuff demand; people with impingement often feel pain during external rotation under load. A landmine or neutral-grip press reduces external rotation torque. Cable lateral raises or face-pulls let you isolate lateral delts and posterior chain with consistent tension. Cue for rehab: use a neutral grip and keep elbows at ~45 degrees to reduce supraspinatus stress while still activating the deltoids and stabilizing rotator cuff muscles.
How to Choose the Right Substitute
Select a substitute based on joint comfort, equipment, and the deltoid head you need to emphasize. For anterior delt focus choose strict overhead press variations and press in line with the ear; for lateral delt isolate with cable or dumbbell lateral raises, leading with the elbow and raising to shoulder height. If rotator cuff tolerance is low, pick landmine presses or neutral-grip single-arm presses to reduce external rotation torque. Consider stability needs: single-arm presses increase core demand, while machine or cable options offer consistent resistance. Match load and volume—6–12 reps for strength/hypertrophy, 12–20 for isolation work.
Frequently Asked Questions
What muscles does Arnold Dumbbell Press work?
The Arnold primarily targets the anterior and lateral deltoids while recruiting the rotator cuff and triceps for stability and lockout. The rotational element increases anterior delt activation compared with a strict press. Cue: rotate palms forward at the top to emphasize the anterior head while keeping the scapula depressed.
What is the best bodyweight alternative to Arnold Dumbbell Press?
A pike push-up is the best scalable bodyweight option because it reproduces vertical pressing biomechanics and stresses the delts. Cue: get hips high, descend until your head nearly touches the floor, then drive up, keeping elbows at roughly 45 degrees to the torso to load the anterior and lateral delts.
Can I build muscle without doing Arnold Dumbbell Press?
Yes. Combine strict overhead presses, lateral raises, and horizontal pressing to fully develop the delts and supporting musculature. Use progressive overload—e.g., seated dumbbell presses for 6–12 reps with a controlled eccentric and deliberate pause at the bottom to increase time under tension and deltoid activation.
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