Shoulders · Dumbbell
Dumbbell Kneeling Arnold Press
How to do the dumbbell kneeling arnold press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Kneel tall on a pad with both knees down, holding the dumbbells at shoulder height with your palms facing you. Press the weights overhead while rotating your palms to face forward at the top, then reverse the rotation as you lower back to the start.
- 1Front and side delts working as you rotate and press overhead
- 2Glutes and core braced to keep your kneeling base stable
- 3Shoulder blades pulled down and back to support the press
Common mistakes
- Avoid over-arching your lower back, keep your ribs tucked
- Do not let your wrists collapse, keep them neutral
- Avoid rushing the rotation, control the transition
Muscles worked
The dumbbell kneeling arnold press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the dumbbell kneeling arnold press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.