Shoulders
Seated Kettlebell Arnold Press
A seated variation of the Arnold Press using kettlebells to challenge shoulder stability and overhead mobility.
How to perform.
Follow the sequence — setup is half the lift.
Sit on a flat bench with your feet firmly planted on the floor and hold two kettlebells in the front rack position.
Position the kettlebells so your palms are facing your chest and the bells are resting on the outside of your forearms.
Begin the movement by pressing the kettlebells upward while simultaneously rotating your wrists outward.
Continue the upward press until your arms are fully extended overhead with your palms now facing forward.
Control the weight as you lower it back down, rotating your wrists inward to return to the starting front rack position.
Maintain a vertical torso throughout the entire range of motion without leaning back into the bench.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to compensate for heavy weight
- Failing to complete the full rotation of the wrists
- Allowing the kettlebells to bang against the forearms during the descent
- Rushing the eccentric phase of the movement
- Resting the weights on the shoulders between repetitions
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.