Arnold Press (Seated)

Technique

Setup

Sit on a bench with back support. Hold dumbbells at shoulder height with palms facing your chest and elbows tucked.

Movement

Press the weights overhead while rotating your wrists so that your palms face forward at the top. Reverse on the way down.

Form Tip

The seated position allows you to focus entirely on shoulder recruitment without needing to stabilize your torso as much as the standing version.

Increase Difficulty

Perform on a bench without a backrest to engage your core.

Decrease Difficulty

Use lighter weights and focus on a slow, controlled rotation.