How to do the Tall Kneeling Arnold Press
- Kneel tall on both knees, hips straight and glutes tight.
- Hold dumbbells near your shoulders, palms facing towards you.
- Press the weights up and rotate your palms outward as you lift.
- Straighten your arms fully overhead, then slowly reverse the motion.
Full technique — 7 steps
- Kneel on a mat on both knees with your hips extended and thighs vertical.
- Hold dumbbells at shoulder level with palms facing you and elbows slightly in front.
- Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
- Press the dumbbells upward while rotating your palms outward until they face forward.
- Continue pressing until the dumbbells finish overhead with arms extended above your shoulders.
- Lower the dumbbells under control while rotating your palms back inward.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Barbell
Resistance bands
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
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
- Easier Dumbbell Shoulder Press
- This exercise Tall Kneeling Arnold Press
- Harder Alternating Standing Arnold Press
- Harder Barbell Overhead Press
Too hard for now? Start with the Dumbbell Shoulder Press.
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).
