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Seated Arnold Press

A shoulder exercise that combines a rotational movement with an overhead press, targeting the deltoids through a full range of motion while seated for stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit on a bench with back support, hold dumbbells at shoulder level with palms facing you. Rotate your wrists outward while pressing the dumbbells overhead, then reverse the movement to return to starting position.

Starting Position

Sit on a bench with back support, hold dumbbells at shoulder level with palms facing your body and elbows bent at 90 degrees.

Finishing Position

Return to the starting position with dumbbells at shoulder level, palms facing your body, and elbows bent at 90 degrees.

Form Cues

Keep your core tight, rotate wrists smoothly, press through your palms, maintain upright posture, control the movement

Common Mistakes

Arching back, using momentum, incomplete rotation, pressing too heavy, poor posture

Progression Tips

Increase weight gradually, perform standing variation, add pause at top, use single-arm variations, incorporate tempo changes.

Regression Tips

Use lighter weights, perform without rotation, use resistance bands, perform seated military press, focus on form over weight.

Safety Notes

Maintain proper posture to avoid lower back strain. Stop if you experience shoulder pain. Ensure dumbbells are properly secured. Avoid excessive arching of the back during the movement.