Dumbbell Seated Arnold-Press
Challenge your shoulders! The Dumbbell Seated Arnold Press builds strength and definition with controlled rotation.
The Dumbbell Seated Arnold-Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Seated Arnold-Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Dumbbell Seated Arnold-Press Variations and Alternatives
How to do the Dumbbell Seated Arnold-Press
A flat bench
1. Starting Position:
Sit on a flat bench with your feet firmly planted on the ground, hip-width apart.
Hold a dumbbell in each hand with your palms facing your body (neutral grip). Your elbows should be bent at about a 90-degree angle, and the dumbbells should be at shoulder height.
Body Positioning:
Sit up straight, keeping your back pressed against the bench.
Engage your core to maintain stability throughout the movement.
Ensure your shoulders are relaxed and down, away from your ears.
The Movement:
As you begin, rotate your palms to face forward (supinated grip) while pressing the dumbbells upward.
Extend your arms fully overhead, but do not lock your elbows at the top.
Slowly lower the dumbbells back to the starting position, rotating your palms back to face your body.
Repetitions:
Aim for 8-12 repetitions per set. Make sure to rest for 30-60 seconds between sets.
Tips:
Start with lighter weights if you are a beginner to ensure proper form.
Focus on smooth, controlled movements rather than speed.
Maintain a neutral spine throughout the exercise; avoid arching your back.
Breathing:
Inhale as you lower the dumbbells and exhale as you press them overhead.
Safety:
Ensure that the weights are comfortable for you to handle.
If you experience any pain or discomfort, stop the exercise immediately.
By following these steps, you will effectively perform the Dumbbell Seated Arnold Press, targeting your shoulders and upper arms.
Dumbbell Seated Arnold-Press FAQs
What muscles does the Dumbbell Seated Arnold-Press work?
The Dumbbell Seated Arnold-Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Seated Arnold-Press?
Exercise bench or dumbbells.
Is the Dumbbell Seated Arnold-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Seated Arnold-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated Arnold-Press variations and alternatives?
Similar exercises include the Bodyweight Standing Arnold-Press, Alternating Dumbbell Kneeling Shoulder Press, Dumbbell Seated W Press and Dumbbell Sit-Up to Press.
Training calculators
Work out the numbers behind your training before your next session.