Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Alternate Seated Arnold Press Instructions

  1. Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.  
  2. Grasp a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs.
  3. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.
  4. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
  5. Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head while turning your wrist so that your palm is now facing forward (away from your body). 
  6. Keep raising the weight until your arm is almost fully extended.
  7. Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again.
  8. Repeat this movement immediately with your right arm, and then repeat for desired reps.

Exercise Tips:

  1. Always use a full range of motion and control the dumbbells throughout the set.
  2. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.
Posted on: Tue, 04/22/2014 - 19:49

To increase intensity try doing both arms at a time at about 12-15 reps

THis is bad
Posted on: Tue, 09/17/2013 - 13:39

This move is terrible...takes so many reps to get that good burning feeling...takes like 30 for me.What I do,and it works awesome,burns like a bitch,is to put myself in a starting position as if I was showing off my biceps,arms and chest in the same line,arms forming a sort of L,with dumbells in hands I push up and twist so the back of my hand faces me.Takes 3 reps to feel this shit and the results are crazy

Posted on: Mon, 07/01/2013 - 06:22

How many reps would I do for this ie 3 sets of 12 ?