Dumbbell Seated One Arm Arnold Press
Description
The dumbbell seated one arm Arnold press is a single-arm Arnold press, named after Arnold Schwarzenegger. The Arnold press starts with the dumbbell at chin level with palm facing the body, then rotates the wrist as you press overhead. The single-arm seated version isolates each shoulder and adds an anti-rotation core challenge.
Muscle Group
Equipment Required
Dumbbell Seated One Arm Arnold Press Instructions
- Sit on a bench with a vertical back support.
- Hold a single dumbbell in your right hand at chin level.
- Start with palm facing your body, dumbbell close to your shoulder.
- Brace your core and pull your shoulder back.
- Press the dumbbell overhead while rotating the wrist outward.
- End with palm facing forward at the top of the press.
- Lock out the dumbbell with arm fully extended.
- Reverse the rotation as you lower back down. Switch arms.
Dumbbell Seated One Arm Arnold Press Form & Visual
Dumbbell Seated One Arm Arnold Press Benefits
- Hits all three deltoid heads in one rep
- Strong anti-rotation core challenge
- Corrects shoulder strength imbalances
- Builds total shoulder size
- Different stimulus than standard press
- Useful for shoulder specialization
Dumbbell Seated One Arm Arnold Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Triceps brachii
Dumbbell Seated One Arm Arnold Press Variations & Alternatives
- Arnold Press
- Dumbbell Shoulder Press
- Single Arm Press
- Seated Dumbbell Press
