Seated Arnold Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push
  • Intermediate
  • Triceps
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Shoulders Exercises Diagram Target Muscle Group

Exercise 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 dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body).  
  6. Keep raising the weight until your arms are almost fully extended.
  7. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.
  8. 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.

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