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Dumbbell Kneeling Arnold Press

Gym Exercise Card

Equipment

Dumbbells
Dumbbells

The Dumbbell Kneeling Arnold Press enhances shoulder strength and stability while engaging the core. Kneeling reduces lower body support, increasing core demand for balance. This exercise particularly targets the deltoids, improving shoulder mobility and stability.

How to do it

  1. Kneel on a mat with a dumbbell in each hand.
  2. Position the dumbbells in front of your shoulders with palms facing you.
  3. Press the weights overhead, rotating palms outward.
  4. Pause briefly at the top, then lower the weights back, rotating palms inward.
  5. Maintain a tight core and upright torso throughout the movement.

Muscles worked

Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior

Secondary Biceps Brachii Serratus Anterior Trapezius Upper Fibers Triceps Brachii

Similar lifts

Cable Bent-Over One-Arm Lateral Raise

Cable Bent-Over One-Arm Lateral Raise
Dumbbell Incline Y Raise

Dumbbell Incline Y Raise
Shoulders Rotation

Shoulders Rotation
Bottle Weighted Lateral Raise

Bottle Weighted Lateral Raise

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