Seated Kettlebell Arnold Press Guide
Master the Seated Kettlebell Arnold Press with our step-by-step guide to building stronger, more stable shoulders using proper rotation and form.
How to Perform
- 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
- 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
Primary movers
- Deltoids
Stabilizers
- Triceps
- Trapezius
- Upper Pectorals
- Rotator Cuff
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Deltoids · Shoulders