Arnold Dumbbell Press Benefits & Limitations
As you can see, the Arnold press is excellent for working multiple parts of the shoulder muscle while engaging more muscle fibers. So you don’t need to use super heavy weight to achieve muscle activation.
However, you might not gain as much strength from this exercise compared to heavier dumbbell presses.
- Works the front, side, and some rear delt
- Increases the range of motion
- You don’t need to use as much weight to see results
- Not as good for strength gains as traditional dumbbell press
How To Do A Seated Arnold Press
This section will show you how to do the Arnold dumbbell press while seated on a bench. The seated variation is best for reducing momentum and isolating the shoulders.
To begin, pick up the dumbbells and sit down on the bench with one on each thigh. Next, use your legs to hoist the dumbbells up to shoulder level with your palms facing your chest.
In one smooth motion, press the weights up overhead until your arms are nearly fully extended. As you press, rotate your hands, so your palms face forward at the top.
Now lower the dumbbells back to the starting position and repeat for the desired number of reps.
To recap, here are the step-by-step directions:
- Grab a dumbbell in each hand and sit on the bench
- Lift the dumbbells to shoulder level with palms facing your chest
- Press the dumbbells overhead while rotating your palms to the front
- Lower the weight and repeat for the desired number of reps