Dumbbell Seated Reverse Arnold Press
Perform the Dumbbell Seated Reverse Arnold Press to build strong, sculpted shoulders.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Reverse Arnold Press
Dumbbell Seated One Arm Arnold Press
Shoulders · Dumbbell
Dumbbell Standing Single Arm Arnold Press
Shoulders · Dumbbell
Dumbbell Standing Alternate Arnold Press
Shoulders · Dumbbell
Dumbbell Alternate Arnold Press
Shoulders · Dumbbell
Description
A seated reverse shoulder press that targets the deltoids, with a twist at the bottom to engage the biceps.
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How to do Dumbbell Seated Reverse Arnold Press
- 01Setup
Sit on an upright bench with dumbbells resting on your thighs, feet flat on the floor and core braced.
- 02Setup
Using your thighs to assist, hoist the dumbbells into position, holding one in each hand at shoulder height with palms facing forward (pronated grip).
- 03
Press the dumbbells upward, extending your arms overhead. As you press, smoothly rotate your wrists so your palms face inward (neutral grip) at the top.
- 04
Slowly lower the dumbbells back to shoulder height, simultaneously rotating your wrists so your palms face forward again as they reach the starting position.
- 05
Maintain control throughout the movement, keeping your core engaged and avoiding any arching of the lower back.
- 06
Exhale as you press the weights up, and inhale as you slowly lower them back to the starting position.
Tips
- Focus on a smooth, controlled rotation of the wrists rather than a jerky movement, ensuring the rotation synchronizes with the pressing motion.
- Keep your elbows slightly in front of your body throughout the movement to maintain tension on the anterior and medial deltoids and protect the shoulder joint.
- Brace your core firmly to stabilize your torso and prevent excessive arching of the lower back, especially when pressing heavier weights.
- Ensure you achieve a full lockout at the top without hyperextending your elbows, and lower the dumbbells to shoulder height for a complete stretch.
Common mistakes
- Using momentum to "jerk" the weights up shifts tension away from the shoulders and increases injury risk; instead, control the movement using only shoulder strength.
- Failing to fully rotate the wrists through the pronated-to-neutral grip can limit deltoid activation; ensure a complete and fluid wrist rotation.
- Allowing elbows to flare out excessively wide can put undue stress on the shoulder joints; keep elbows slightly tucked in and forward.
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Get Ellim — FreeQuestions
Is Dumbbell Seated Reverse Arnold Press good for beginners?
Dumbbell Seated Reverse Arnold Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated Reverse Arnold Press?
You need Dumbbell to perform Dumbbell Seated Reverse Arnold Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated Reverse Arnold Press?
Focus on a smooth, controlled rotation of the wrists rather than a jerky movement, ensuring the rotation synchronizes with the pressing motion. Keep your elbows slightly in front of your body throughout the movement to maintain tension on the anterior and medial deltoids and protect the shoulder joint. Brace your core firmly to stabilize your torso and prevent excessive arching of the lower back, especially when pressing heavier weights. Ensure you achieve a full lockout at the top without hyperextending your elbows, and lower the dumbbells to shoulder height for a complete stretch.
What are common mistakes when doing Dumbbell Seated Reverse Arnold Press?
Using momentum to "jerk" the weights up shifts tension away from the shoulders and increases injury risk; instead, control the movement using only shoulder strength. Failing to fully rotate the wrists through the pronated-to-neutral grip can limit deltoid activation; ensure a complete and fluid wrist rotation. Allowing elbows to flare out excessively wide can put undue stress on the shoulder joints; keep elbows slightly tucked in and forward.
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Free · iPhone only · Available on the App Store