Half-kneeling Arnold Dumbell Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts, Glutes
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Start by positioning yourself in a half-kneeling stance. This means you will kneel on one knee with the other foot planted firmly on the ground in front of you.
- Hold a dumbbell in each hand with an underhand grip, and bring the dumbbells up to shoulder height with your palms facing your body.
- From here, press the dumbbells up towards the ceiling, rotating your palms so that they are facing forward at the top of the movement.
- Pause for a moment at the top of the movement, and then slowly lower the dumbbells back down to shoulder height while rotating your palms back to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat the exercise on the other side.
⚠️ Common Mistakes to Avoid
- Turning the palms only at the very top, which skips the rotation that sets the Arnold press apart.
- Leaning back and flaring the ribs to finish the press, which shifts stress into the lower back.
- Finishing with the dumbbells forward of the head, which leaves the load off balance over the shoulders.
