Seated Arnold Press

The seated Arnold press is a shoulder exercise that targets various parts of the deltoids and incorporates rotation of the shoulders during the movement. This exercise was popularized by bodybuilding legend Arnold Schwarzenegger. Here's a step-by-step guide on how to perform the seated Arnold press:

Muscles Targeted:

• Anterior deltoids (front shoulders)
• Lateral deltoids (side shoulders)
• Posterior deltoids (rear shoulders)
• Trapezius
• Triceps

Equipment Needed:

• Bench
• Pair of dumbbells

Step-by-Step Instructions:

1. Set Up:

• Sit on a sturdy bench with a backrest, holding a dumbbell in each hand at shoulder height. Your palms should be facing your body, and your elbows should be bent.

1. Starting Position:

• Begin with the dumbbells in front of your shoulders, and your palms facing your body. This is the starting position.

1. Initiate the Movement:

• Rotate your wrists as you press the dumbbells overhead. Your palms should be facing forward at the top of the movement.

1. Pressing Upward:

• Exhale and press the dumbbells overhead until your arms are fully extended, but not locked out. At the top of the movement, your palms should be facing forward, and the dumbbells should be directly above your head.

1. Hold and Squeeze:

• At the top of the movement, pause briefly and squeeze your shoulder muscles. This maximizes the engagement of the deltoids.

1. Rotational Movement:

• As you lower the dumbbells back down, rotate your wrists so that your palms face your body again. This rotational movement is a key feature of the Arnold press.

1. Lowering Phase:

• Inhale and lower the dumbbells back down to the starting position, maintaining the rotational movement.

1. Repeat:

• Repeat the movement for the desired number of repetitions.

1. Repetitions and Sets:

• Aim for 3-4 sets of 10-12 repetitions, depending on your fitness level and goals.

1. Breathing:

• Exhale as you press the dumbbells overhead, and inhale as you lower them.

1. Safety Tips:

• Use a weight that challenges you but allows for proper form.
• Keep your back straight, and your core engaged throughout the exercise.

The seated Arnold press is a versatile shoulder exercise that works the entire shoulder complex. Including it in your workout routine can contribute to balanced shoulder development and overall upper body strength.