Movement overview

The Seated Arnold Dumbbell Press is a compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest. Named after Arnold Schwarzenegger, this variation of the dumbbell shoulder press involves a rotational movement that enhances shoulder stability and muscle activation.

Step-by-step cues

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body.
2. Keep your feet flat on the floor, core engaged, and back pressed against the bench.
3. Begin by rotating your palms outward as you press the dumbbells overhead until your arms are fully extended.
4. Pause briefly at the top, ensuring your elbows are not locked.
5. Slowly lower the dumbbells back to the starting position while rotating your palms back to face your body.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
• Keep your core tight to stabilize your torso and prevent arching of the lower back.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.
• Focus on breathing steadily; exhale as you press up and inhale as you lower the weights.
• Ensure your elbows stay slightly bent at the top of the movement to avoid joint strain.