How to Seated Arnold Dumbbell Press

The Seated Arnold Dumbbell Press is a variation of the traditional shoulder press that adds a rotational element to engage more muscle fibers. It’s named after Arnold Schwarzenegger, who popularised the movement.

Muscles Worked

• Deltoids (shoulders)
• Triceps (back of the arms)
• Trapezius (upper back)

Step-by-Step Guide: How to Perform Seated Arnold Dumbbell Press

1. Set Up: Sit on a bench with your back supported, holding a dumbbell in each hand with palms facing towards you at shoulder height.
2. Rotate and Press: As you press the dumbbells overhead, rotate your palms to face forward at the top of the movement.
3. Lower and Rotate: Lower the dumbbells back to shoulder height while rotating your palms back towards you.
4. Repeat: Perform the desired number of repetitions, focusing on the smooth rotation and pressing motion.