Seated Arnold Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
  2. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
  3. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
  4. Once the dumbbells are in place, rotate your palms so they are facing you.
  5. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
  6. As you press, rotate the dumbbells until your palms are facing forward.
  7. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
  8. Repeat for the desired number of repetitions.

Exercise Tips

  1. Keep your back flat against the pad throughout the duration of the exercise.
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. 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.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.

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5 Comments+ Post Comment

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Posted Thu, 01/08/2015 - 02:50

I am 5 foot 6 inches 130 pounds as well, I am state place wrestler 3rd and I bench close to 225 military press 135 and squat 260 and deadlift 260. I love the workouts on this site I have only been lifting for a month or two

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Posted Fri, 06/14/2013 - 13:30

You want to gain then eat about 3000 cals a day.

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Posted Sat, 02/09/2013 - 15:41

I love these exercises and they work great.
You see I am rather short at 5ft 6 and I weigh only 130. For years people judged my strength based on my size and looks, and for yrs I had to prove them wrong. Though I am not super strong I am extremely fit for my size and have awards to prove it. But I wanted to be a bit bigger. Nothing crazy just more mass instead of lean muscle that people only noticed at the pool.
So for years I tried and got no results. But thanks to this sight I am seeing some improvement though it's hard as hell for me. Guess it's just my body and I rarely get the nutrients I need some times.
But in short thanks for these posts they really help and r nice to have.

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Posted Sun, 11/04/2012 - 15:41

is there an alternative to this exercise?

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Posted Mon, 06/17/2013 - 18:06

Dumbell shoulder press. Much more easier and simpler than this