Arnold Press (Dumbbell)
Trains the shoulders. You need a dumbbell. 5 of our free programs use it, across 15 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Arnold Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×10–15the shape they run most (10 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Shoulders & Arms | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Shoulders | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body C | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Upper Pump | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Arnold Press (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Arnold Press (Dumbbell) trains
Technique
How to do the Arnold Press (Dumbbell)
- Sit on a bench with back support, holding a dumbbell in each hand. Start with your arms bent, palms facing your shoulders, and elbows close to your torso.
- Press your back against the bench. Begin to press the dumbbells overhead. As you press, rotate your palms so they face forward at the top of the movement.
- Fully extend your arms at the top, ensuring your biceps are near your ears.
- 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 cues
Getting it right
- 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.
- Keep your feet firmly planted to provide a stable base of support.
- Focus on the full range of motion to engage all parts of the shoulder muscles effectively.
Substitutes
Swap Arnold Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Arnold Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.