Shoulders
Seated Arnold Press
Unlock complete shoulder development and improved rotational stability with this classic dumbbell variation.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.