# Tall Kneeling Arnold Press

A dumbbell Arnold press done tall kneeling on both knees, targeting the front and lateral delts with added shoulder rotation. Kneeling removes leg drive, so your glutes and trunk must hold you upright.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-kneeling-arnold-press/video/male.mp4
- HTML: https://seto.fit/exercises/tall-kneeling-arnold-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 8/10
- Triceps: 6/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Traps: 4/10
- Rotator Cuff: 4/10

## How to do the Tall Kneeling Arnold Press

1. Kneel tall on both knees, hips straight and glutes tight.
2. Hold dumbbells near your shoulders, palms facing towards you.
3. Press the weights up and rotate your palms outward as you lift.
4. Straighten your arms fully overhead, then slowly reverse the motion.

### Full technique — 7 steps

1. Kneel on a mat on both knees with your hips extended and thighs vertical.
2. Hold dumbbells at shoulder level with palms facing you and elbows slightly in front.
3. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
4. Press the dumbbells upward while rotating your palms outward until they face forward.
5. Continue pressing until the dumbbells finish overhead with arms extended above your shoulders.
6. Lower the dumbbells under control while rotating your palms back inward.
7. Return to the start with dumbbells near shoulder height and elbows bent in front.

## Common mistakes

- Starting with elbows flared wide
- Rotating too late overhead
- Overarching the lower back
- Sitting back toward the heels
- Letting dumbbells drift forward

## Form cues

- Start palms facing in
- Rotate as you press
- Keep elbows slightly forward
- Squeeze glutes hard
- Keep ribs down

## How much to do

- **Strength** (good fit): 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **Barbell**: [Unsupported Seated Barbell Overhead Press](https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/), [Wide Grip Barbell Overhead Press](https://seto.fit/exercises/wide-grip-barbell-overhead-press/)
- **Resistance bands**: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/), [Resistance Band Arnold Press](https://seto.fit/exercises/resistance-band-arnold-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/) — Beginner
- Easier: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- **This exercise: Tall Kneeling Arnold Press — Intermediate**
- Harder: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/) — Intermediate
- Harder: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Tall Kneeling Arnold Press work?

Primary: Front delts 9/10, Side delts 8/10. Also works: Triceps 6/10, Upper chest 4/10, Serratus anterior 4/10, Traps 4/10.

### When should I do the Tall Kneeling Arnold Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Tall Kneeling Arnold Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Tall Kneeling Arnold Press?

Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press. Barbell: Unsupported Seated Barbell Overhead Press, Wide Grip Barbell Overhead Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Resistance Band Arnold Press. Weight plates: Plate Overhead Press, Plate Curl to Press.

### What is an easier version of the Tall Kneeling Arnold Press?

Dumbbell Shoulder Press (Beginner), Alternating Dumbbell Shoulder Press (Beginner).

### What is a harder version of the Tall Kneeling Arnold Press?

Alternating Standing Arnold Press (Intermediate), Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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