The Seated Arnold Dumbbell Press is a compound exercise that targets the shoulders, incorporating rotation to engage multiple deltoid muscle heads for a comprehensive shoulder workout. Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotational movement to enhance muscle engagement. Here’s how to perform it:
How to do Seated Arnold Dumbbell Press
Start by sitting on a flat bench, holding a dumbbell at your side with an overhand grip. Engage your core and ensure your back is flat.
Lift the dumbbells to shoulder height, keeping your palms facing towards you. Press the dumbbells overhead, rotating them during the lift.
At the top of the movement, your palms should be facing forward. Pause and squeeze, then slowly return to the starting position, reversing the rotation.
Tips for Effectiveness and Safety
- Maintain Proper Form: Keep your back pressed firmly against the bench throughout the exercise to support your spine.
- Control the Movement: Perform the press and rotation in a controlled manner to maximize muscle engagement and minimize the risk of injury.
- Breathe: Exhale as you press the dumbbells overhead and inhale as you return to the starting position.
- Select Appropriate Weight: Start with a weight that allows you to complete the exercise with good form. It’s better to use lighter weights and perform the exercise correctly than to compromise form with heavier weights.
