No Back Support Dumbbell Arnold Press
Also known as: unsupported arnold press
In SetGrip: Dumbbell Arnold Press (No Back Support)
Taking the backrest away means your spine, not the bench, absorbs the rotation-plus-press of every Arnold rep, adding a postural demand the supported version hides. Sit tall on a flat bench or box, come down slightly from your supported Arnold press weights, and end the set the moment your torso starts leaning back to assist.
How to do the No Back Support Dumbbell Arnold Press
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
- EasierNo Back Support Dumbbell Seated Shoulder PressDumbbell
- EasierAlternating Neutral Grip Dumbbell Seated Shoulder PressDumbbell
- EasierStanding Neutral Grip Dumbbell Shoulder PressDumbbell
- HarderBehind Neck Standing Barbell Shoulder PressBarbell
- HarderBehind Neck Seated Smith Machine Shoulder PressSmith Machine
Frequently asked questions
What muscles does the No Back Support Dumbbell Arnold Press work?
The No Back Support Dumbbell Arnold Press primarily works the delts. It also involves the triceps and pectorals, which assist the movement and stabilise the joints.
Is the No Back Support Dumbbell Arnold Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the No Back Support Dumbbell Arnold Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the No Back Support Dumbbell Arnold Press?
If you cannot do the No Back Support Dumbbell Arnold Press, try the Dumbbell Arnold Press, the Dumbbell Cuban Press or the Dumbbell Push Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the No Back Support Dumbbell Arnold Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the No Back Support Dumbbell Arnold Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.