---
title: "Dumbbell Kneeling Arnold Press"
description: "Begin by kneeling on the floor with your knees shoulder-width apart."
locale: en
slug: dumbbell-kneeling-arnold-press
url: "https://hi.fitness/exercises/dumbbell-kneeling-arnold-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3d715902-dumbbell-kneeling-arnold-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Kneeling Arnold Press

Begin by kneeling on the floor with your knees shoulder-width apart.

## How to do it

1. Begin by kneeling on the floor with your knees shoulder-width apart. Hold a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent and facing down.
2. Rotate your palms forward as you press the dumbbells overhead until your arms are fully extended.
3. Reverse the motion, lowering the dumbbells back to shoulder height while rotating your palms back towards your body.
4. Repeat for the desired number of repetitions, maintaining control throughout the movement.

## Form tips

- Avoid arching your back; keep your spine neutral.
- Keep your movements smooth and controlled to avoid using momentum.
- Focus on maintaining the alignment of your elbows and wrists throughout the exercise.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell