Seated Arnold press with dumbbells

Start by taking a seat on a weight bench. Ideally, it should have an angle of 80-90 degrees so that you can comfortably sit upright. Grab two dumbbells with a neutral grip and hold them directly in front of your shoulder. Your palms should be facing your body. Keep your back straight, and your feet provide the necessary stability in a hip-width stance.

Movement execution

Now you can begin with the execution of the movement. Rotate your wrists by 180 degrees and keep your elbows pointed forward. During the movement, your elbows should be at the level of your shoulders and facing away from the body. Breathe out and continue the movement until your arms are almost fully extended. Make sure to maintain a slight bend in the elbows to protect the joints. Keep a slight arch in your lower back throughout to protect the spine. Reverse the movement to return to the starting position. Take a deep breath and prepare for the next repetitions.

Stressed muscles and common mistakes

Regarding the activated muscles and common mistakes during the Seated Arnold Press with dumbbells, you can find more information on the Arnold Press page.

Alternative variants to the seated Arnold press with dumbbells

To diversify your training, you can also resort to similar exercises or additional variations of the Seated Arnold Press with dumbbells.