10 Best Dumbbell Arnold Press Alternatives for Shoulder Strength
What can I do instead of Dumbbell Arnold Press? Use seated dumbbell press, barbell overhead press, landmine press, single-arm push press, or pike push-ups. Press with a vertical path, keep the scapula packed, and lead with the anterior deltoid to maintain delt activation while reducing rotator cuff stress during the movement.
Original Exercise: Dumbbell Arnold Press
How to Perform Dumbbell Arnold Press
- 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.
Best Dumbbell Arnold Press Alternatives
1. Dumbbell W-press
99.9% 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.
2. Dumbbell Shoulder Press
99.9% 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.
3. Dumbbell Cuban Press V. 2
99.4% 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.
4. Cuban Press
99.2% 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.
5. Barbell Shoulder Press
96% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
6. Barbell Standing Wide Military Press
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
7. Barbell Standing Close Grip Military Press
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
8. Anti-Gravity Press
96% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
9. Dumbbell Scott Press
96% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and 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.
10. Dumbbell Standing Palms In Press
95% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
- Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Arnold Press Alternative
You might substitute the Arnold press because its rotation and wide ROM increase shoulder impingement risk for some lifters, or because you lack dumbbells, need unilateral work, or prioritize stricter vertical pressing. Alternatives let you preserve anterior and lateral deltoid activation while changing scapular mechanics and rotator cuff demand. For example, a seated neutral-grip dumbbell press (cue: tuck elbows ~45°) limits internal rotation and loads the delts with less impingement. The landmine press offers a safer arc of motion and reduced shear at the GH joint. Choose a substitute that matches your joint tolerance, available equipment, and movement control.
How to Choose the Right Substitute
Select a substitute based on shoulder health, equipment, and training goal. For hypertrophy, pick strict seated or single-arm presses and use a controlled 2-1-2 tempo to maximize time under tension and deltoid activation (cue: keep a neutral wrist and full scapular upward rotation). For maximal strength, choose barbell overhead or push press and maintain a vertical bar path while driving through the feet to limit lumbar compensation. If you have shoulder pain, prioritize landmine or neutral-grip presses; keep the elbow tucked (~45°) and stop short of painful end-range. Test each option for pain-free ROM and left-right balance.
Frequently Asked Questions
What muscles does Dumbbell Arnold Press work?
The Arnold press primarily targets the anterior and lateral deltoids while the triceps assist on the lockout and the upper traps stabilize the load. The rotational element increases anterior delt recruitment and requires rotator cuff stabilization during the movement.
What is the best bodyweight alternative to Dumbbell Arnold Press?
Pike push-ups are the best bodyweight option for most people because they load the delts in an overhead plane. Cue a high hip hinge, descend with the crown of your head toward the floor, and press up to emphasize anterior and medial deltoid activation; progress to handstand push-ups as strength and mobility improve.
Can I build muscle without doing Dumbbell Arnold Press?
Yes. You can build shoulder muscle with other overhead presses and targeted isolation work using progressive overload and proper volume. Use strict seated presses, single-arm presses, lateral raises, and controlled eccentrics (cue: 2–3 second lowering) to stimulate the anterior and lateral deltoids without the Arnold press.
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