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Intermediate
Dumbbell Arnold Press Seated
4 steps Updated 29/08/2026
Dumbbell Arnold Press Seated is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Step by step
How to perform it
- 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.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Dumbbell Arnold Press Seated
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