Seated Arnold Press Dumbbell

The seated Arnold press is a variation of the traditional shoulder press that targets all three heads of the deltoids, with a strong focus on the front (anterior) delts due to the rotational movement. Developed by Arnold Schwarzenegger, this exercise also engages the triceps and upper chest while promoting shoulder stability and mobility.

How to Perform

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing you.
2. As you press the weights overhead, rotate your wrists so your palms face forward at the top.
3. Reverse the motion as you lower the dumbbells, rotating your wrists so palms face you again at the bottom.
4. Repeat for the desired number of reps with controlled movement throughout.

Coaching Cues

• Keep your back firmly against the bench and core engaged.
• Avoid locking out forcefully at the top — keep tension on the shoulders.
• Maintain a smooth rotation to avoid jerky or rushed movement.
• Focus on control, especially when lowering the weights.