How to Do Dumbbell Arnold Press Seated

Dumbbell Arnold Press Seated is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Arnold Press Seated

  1. 01Sit on a bench with back support, holding dumbbells in front of the chest with palms facing the torso.
  2. 02Press the weights upward while rotating the palms forward in a continuous motion.
  3. 03Extend the arms fully overhead until the dumbbells are positioned above the crown of the head.
  4. 04Reverse the movement by lowering the weights and rotating the palms back toward the face.
  5. 05Maintain a vertical spine against the bench throughout the entire rotational press.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Arnold Press Seated

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

During the rotation, ensure the dumbbells travel in a wide arc to keep constant tension on the lateral deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Arnold Press Seated questions

What muscles does Dumbbell Arnold Press Seated work?

Dumbbell Arnold Press Seated is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Arnold Press Seated correctly?

Sit on a bench with back support, holding dumbbells in front of the chest with palms facing the torso. Press the weights upward while rotating the palms forward in a continuous motion. Extend the arms fully overhead until the dumbbells are positioned above the crown of the head. Reverse the movement by lowering the weights and rotating the palms back toward the face. Maintain a vertical spine against the bench throughout the entire rotational press.

What is the A90 coach tip for Dumbbell Arnold Press Seated?

During the rotation, ensure the dumbbells travel in a wide arc to keep constant tension on the lateral deltoids.

Is Dumbbell Arnold Press Seated suitable for beginners?

Dumbbell Arnold Press Seated is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Arnold Press Seated?

Dumbbell Arnold Press Seated uses dumbbell.

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