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Intermediate
Dumbbell Kneeling Arnold Press
4 steps Updated 29/08/2026
Dumbbell Kneeling Arnold Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Step by step
How to perform it
- Begin by kneeling on the floor with your knees shoulder-width apart. Hold a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent and facing down.
- Rotate your palms forward as you press the dumbbells overhead until your arms are fully extended.
- Reverse the motion, lowering the dumbbells back to shoulder height while rotating your palms back towards your body.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Dumbbell Kneeling Arnold Press
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