---
title: "Standing Arnold Press Dumbbell"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height."
locale: en
slug: standing-arnold-press-dumbbell
url: "https://hi.fitness/exercises/standing-arnold-press-dumbbell"
primaryMuscle: "Front delts"
secondaryMuscles: ["Mid chest","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f2964b8c-standing-arnold-press-dumbbell.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Standing Arnold Press Dumbbell

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing backward, and your elbows should be bent.
2. Begin to press the dumbbells overhead. As you press, rotate your palms so they face forward at the top of the movement.
3. Fully extend your arms at the top, ensuring your biceps are near your ears.
4. Slowly lower the dumbbells back to the starting position by rotating your palms back towards your shoulders. Repeat for the desired number of repetitions.

## Form tips

- Rotate your wrists smoothly during the pressing and lowering phases to avoid strain.
- Breathe steadily, exhaling as you press the weights up and inhaling as you lower them back down.
- Focus on the full range of motion to engage all parts of the shoulder muscles effectively.

## Similar exercises

- [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
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Kettlebell Strict Press](https://hi.fitness/exercises/kettlebell-strict-press) - Front delts · Kettlebell
- [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
- [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