10 Best Dumbbell Arnold Press Alternatives for Shoulder Training

The Dumbbell Arnold Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing Palms In Press, the Dumbbell Cuban Press and the Dumbbell Standing Overhead Press.

Dumbbell Arnold PressWatch the Dumbbell Arnold Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Arnold Press

The steps for the Dumbbell Arnold Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper chest · Dumbbell · Intermediate · Compound

  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
  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.

The 10 Best Dumbbell Arnold Press Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Standing Palms In PressPlay demonstration

    1. Dumbbell Standing Palms In Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
    2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    4. 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 Dumbbell Arnold Press
    • Equipment: free weights, the same as the Dumbbell Arnold Press
    • Body position: standing, the same as the Dumbbell Arnold Press
  3. Dumbbell Standing Overhead PressPlay demonstration

    3. Dumbbell Standing Overhead Press

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press the dumbbells upward until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
    4. 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 Dumbbell Arnold Press
    • Primary muscle: delts, the same as the Dumbbell Arnold Press
    • Equipment: free weights, the same as the Dumbbell Arnold Press
    • Body position: standing, the same as the Dumbbell Arnold Press
  7. Kettlebell Two Arm Military PressPlay demonstration

    7. Kettlebell Two Arm Military Press

    95% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
    4. 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 Dumbbell Arnold Press
    • Primary muscle: delts, the same as the Dumbbell Arnold Press
    • Equipment: free weights, the same as the Dumbbell Arnold Press
    • Body position: standing, the same as the Dumbbell Arnold Press

Why You Might Need a Dumbbell Arnold Press Alternative

You may substitute the Arnold Press for shoulder pain, limited mobility, equipment gaps, or to vary stimulus. Impingement or a weak rotator cuff often makes the internal rotation and complex path of the Arnold uncomfortable; choose an option that reduces humeral internal rotation and restores upward scapular rotation. If you lack dumbbells or need unilateral load control, pick a landmine or single-arm press. Technique cue: brace your core, lead with the elbow on the press, and assess which substitute keeps tension on the front and side delts without painful clicking.

How to Choose the Right Dumbbell Arnold Press Substitute

Select a substitute based on load capacity, shoulder health, and movement pattern. For max loading and balanced bilateral strength, use the barbell military press and cue full elbow extension with scapular upward rotation. For unilateral control and core anti-rotation, pick the single-arm dumbbell press and drive the elbow upward while keeping the ribcage down. If you have impingement, choose presses that maintain a neutral or slightly external rotated humerus (neutral-grip dumbbell press or landmine) to reduce supraspinatus compression. Prioritize range of motion, progressive overload, and pain-free biomechanics when deciding.

Dumbbell Arnold Press FAQ

Can I build muscle without doing Dumbbell Arnold Press V. 2?

Yes. You can achieve hypertrophy with other overhead and pressing variations that load the delts through the same planes of motion. Use progressive overload, ensure full range of motion, and cue controlled eccentric tempo to maximize delt fiber recruitment.

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