Is the Arnold Press better than a standard shoulder press?

It provides a greater range of motion and increased activation of the medial and posterior deltoids due to the rotation, whereas the standard press focuses more heavily on the anterior deltoid.

What weight should I start with?

Because of the rotational component and longer time under tension, you should select a weight roughly 10-20% lighter than what you use for a standard overhead press.

Does this exercise help with shoulder health?

When performed with control, it can improve the stability of the rotator cuff muscles, but individuals with existing impingement should proceed with caution or consult a professional.

How to Do the Seated Arnold Press | Shoulder Guide

Master the Seated Arnold Press with our expert guide. Learn the proper rotation technique to build larger, more stable shoulders with this effective dumbbell workout.

How to Perform

Sit on an upright bench with your back firmly supported and feet flat on the floor.
Hold a dumbbell in each hand at shoulder height with your palms facing toward your chest.
Begin pressing the weights upward while simultaneously rotating your wrists outward.
Continue the movement until your arms are fully extended overhead with your palms now facing forward.
Pause briefly at the top of the lift without locking your elbows completely.
Lower the weights back to the starting position by reversing the rotation until your palms face your chest again.

Common Mistakes

Rushing the rotation phase instead of making it a fluid, synchronized movement.
Arching the lower back excessively to compensate for heavy weight.
Using a partial range of motion by not bringing the dumbbells down to shoulder level.
Clanging the dumbbells together at the top of the rep.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Triceps
Upper Trapezius
Upper Chest

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders