Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Triceps
Target Muscle Group
Shoulders
One-Arm Seated Arnold Press Overview
The one-arm seated Arnold press is a variation of the seated Arnold press and an exercise utilized to build shoulder muscle size and strength.
The Arnold press, named after Arnold Schwarzenegger himself, is an exercise used to target every single head of the deltoid.
The exercise is best used by those seeking aesthetic benefits due to its long time under tension, but can also be used as an accessory movement by those attempting to build strength.
Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.
One-Arm Seated Arnold Press Instructions
- Set the back of an adjustable bench to 90 degrees. You can also use a flat bench without back support.
- Grab a dumbbell and sit with your feet firmly planted on the floor for stability.
- Raise the dumbbell to around shoulder height, and rotate your wrist so that your palm is facing your body. This is the starting position.
- Slowly press the dumbbell overhead by extending the elbows and contracting the deltoids. As you press, rotate the dumbbell until your palm is facing forward.
- Once your arm is almost fully extended, begin lowering the dumbbell back down to the starting position - rotating your wrist until your palm is facing your body once again.
- Repeat this movement for the desired amount of reps, and then repeat with your other arm.
One-Arm Seated Arnold Press Tips
- Always use a full range of motion and control the dumbbell throughout the set.
- As you press the dumbbell overhead, exhale and drive the bicep to the ear.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
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