How To: Do seated arnold presses

Do seated arnold presses

Learn how to do seated arnold presses. Presented by Real Jock Gay Fitness Health & Life.

Good trainers love this strength-training exercise because it targets and isolates both the front and side heads of the deltoid muscles. Lowering the dumbbells gradually down in front allows terrific range of motion. Perform these exercises with a safe, controllable weight to protect your shoulders, and only do them if your shoulders are injury- and pain-free.

Muscles worked
Lateral and anterior deltoids

Starting position
Start in a sitting position with your back straight and head forward. Your chest should remain relaxed, and your core should remain tight to keep the focus on your shoulder muscles. Hold the dumbbells in each hand with your palms facing toward you at chest level. Do not arch your back.


1. From the starting position, press the weight straight overhead while slowly turning the dumbbells so your palms face away from your body when your arms are fully extended. The dumbbells should be shoulder-width apart at top of movement.
2. Without losing momentum, slowly return the dumbbells to the starting position.

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