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Shoulders · Dumbbell
Dumbbell Arnold Press Seated
Dumbbell Arnold Press Seated is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Arnold Press Seated
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent. Your feet should be flat on the floor.
- Engage your shoulders and rotate your palms to face forward as you press the dumbbells overhead until your arms are fully extended.
- Reverse the motion by lowering the dumbbells back to shoulder height while rotating your palms to face your body again.
- Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.
Form tips
- Keep your back pressed against the bench to maintain stability and prevent arching.
- Avoid locking your elbows at the top of the movement to maintain tension in the muscles.
- Breathe out as you press the dumbbells overhead and breathe in as you lower them.
Dumbbell Arnold Press Seated alternatives
More delts exercises
Dumbbell Arnold Press Seated FAQ
What muscles does Dumbbell Arnold Press Seated work?
Dumbbell Arnold Press Seated mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Arnold Press Seated?
You need a dumbbell.
How many sets and reps of Dumbbell Arnold Press Seated should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Arnold Press Seated good for beginners?
Yes. Dumbbell Arnold Press Seated is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Arnold Press Seated burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Arnold Press Seated?
Other exercises for the delts include Band Seated Shoulder Press, Arnold Press Cable Resistance Band Standing, Barbell Seated Military Press and Seated Shoulder Press Barbell.
For developers
Use Dumbbell Arnold Press Seated in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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