Description:

The Dumbbell Seated Arnold Press is a versatile shoulder exercise that targets various shoulder muscles, including the anterior and medial deltoids. Named after the legendary bodybuilder Arnold Schwarzenegger, this exercise involves a unique twisting motion during the press.

Benefits:

• Shoulder Muscle Engagement: Works the anterior and medial deltoid muscles for well-rounded shoulder development.
• Rotational Movement: Incorporates a twisting motion, enhancing shoulder mobility and stability.
• Enhanced Upper Body Strength: Aids in building overall upper body strength, making it beneficial for athletes and fitness enthusiasts.

Profile:

Equipment:	Dumbbells, Bench
Type:	Strength
Level:	Intermediate to Advanced

Muscles Worked:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Begin by sitting on a bench with back support, your feet flat on the floor, and a dumbbell in each hand at shoulder height.
• Step 2: Hold the dumbbells with your palms facing your shoulders and your elbows bent, similar to a bicep curl position.
• Step 3: Press the dumbbells upward while simultaneously rotating your palms to face forward as you extend your arms overhead.
• Step 4: At the top of the movement, your palms should be facing forward, and the dumbbells should be close but not touching.
• Step 5: Slowly reverse the motion by lowering the dumbbells and rotating your palms back to the starting position.
• Step 6: Repeat for the desired number of repetitions.

Common Mistakes:

• Not fully extending the arms at the top of the press.
• Using excessive momentum to lift the dumbbells.
• Arching the lower back during the exercise.

Variations:

• Dumbbell Seated Overhead Shoulder Press: Perform the exercise without the rotational component for a standard seated shoulder press.
• Dumbbell Seated Single-Arm Arnold Press: Focus on each shoulder independently by performing the exercise one arm at a time.

Additional Information:

The Dumbbell Seated Arnold Press is an effective shoulder exercise that can add variety to your shoulder workout routine. By targeting both the anterior and medial deltoids and incorporating a unique twist, it provides a well-rounded shoulder workout.

EXERCISES

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