Dumbbell Kneeling Arnold Press
Expert Advice
Maintain a tight core and neutral spine throughout the movement to prevent arching your back as you press the weights overhead.
How-to-do Steps
- Kneel on the ground with your back straight, holding a dumbbell in each hand at shoulder level with palms facing your body.
- As you press the dumbbells overhead, rotate your wrists so that your palms face forward at the top of the movement.
- Reverse the motion, bringing the dumbbells back to the starting position with palms facing you.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Kneeling Arnold Press primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Kneeling Arnold Press work?
Dumbbell Kneeling Arnold Press primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Kneeling Arnold Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Kneeling Arnold Press suitable for beginners?
Dumbbell Kneeling Arnold Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
