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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Arnold Press
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Upper Chest
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 end up 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.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Dumbbell Standing Palms In Press
99% match- Delts
- Dumbbell
- Intermediate
- Compound
It uses the same equipment and still works the delts.
How 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.
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
2. Dumbbell Cuban Press
99% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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 elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 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 Press
96% match- Delts
- Dumbbell
- Intermediate
- Compound
The same equipment, taken with an overhand grip.
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your 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 down to shoulder level.
- 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
4. Dumbbell Shoulder Press
95% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
- Repeat for the recommended amount 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
5. Dumbbell W-press
95% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
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
6. Standing Dumbbell Press
95% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position.
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
7. Kettlebell Two Arm Military Press
95% 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
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- 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
- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press one dumbbell overhead, fully extending your arm.
- Lower the dumbbell back to shoulder level.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
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
- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
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 Dumbbell Arnold Press
- Equipment: free weights, the same as the Dumbbell Arnold Press
- Body position: standing, the same as the Dumbbell Arnold Press
10. Barbell Standing Bradford Press
91% match- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 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
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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