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Seated Arnold Press


Seated Arnold Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Biceps, Chest

Workout Type


Gym Gear


Fitness Level




Power Move 

Overhead Press

Target Muscles: Shoulders

Seated Arnold Press Overview

Seated Arnold press helps build shoulder muscle strength and gain muscle mass. It is a variation of the seated dumbbell press. It targets all the muscles of the shoulders. The exercise engages all heads of the deltoid and works great to build upper body strength.

Doing seated Arnold press will help in getting a bigger and toned shoulder. You can include the exercise in your upper-body or arms and back workouts.  

How to Do It

  1. Set the adjustable bench to 90 degrees and select a weight you are comfortable with.
  2. Sit on the bench and pick the dumbbells from the floor with a neutral grip.
  3. Position the end of dumbbells on your knees.
  4. With a controlled motion, kick your knees up to get the dumbbell into place.
  5. Move one knee at a time, and position the dumbbell on your shoulders.
  6. After positioning the dumbbells, rotate your palms so that they face you.
  7. Press the dumbbells overhead while taking a deep breath.
  8. At this point, rotate the dumbbells so that palms are facing forward.
  9. Lower the dumbbells to starting position.

Seated Arnold Press Tips

  1. Your back should be flat on the pad. Do not arch your back at any point.
  2. Keep a slight bend to your elbows at the top of the movement. Do not lock your elbows.
  3. Avoid straining your neck throughout the exercise.

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