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Dumbbell Arnold Press Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Standing Around World demonstration

Dumbbell Standing Around World
2
Dumbbell Scott Press demonstration

Dumbbell Scott Press
3
Dumbbell Kneeling Arnold Press demonstration

Dumbbell Kneeling Arnold Press
4
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
5
PVC Pass Through demonstration

PVC Pass Through
6
Standing Behind Neck Press demonstration

Standing Behind Neck Press
7
Circles Elbow Arm demonstration

Circles Elbow Arm
8
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
9
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
10
Full Arm Rotation demonstration

Full Arm Rotation
11
Standing Arms Circling demonstration

Standing Arms Circling
12
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Arnold Press trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Deltoid Posterior Pectoralis Major Clavicular Head Triceps Brachii

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