Dumbbell Seated Reverse Arnold Press
Description
The dumbbell seated reverse Arnold press reverses the wrist rotation of the classic Arnold press. Starting with palms facing forward at the shoulder, you press up while rotating the wrists inward to face you at lockout. The reversed rotation hits the deltoid heads from a different angle than the standard Arnold press.
Muscle Group
Equipment Required
Dumbbell Seated Reverse Arnold Press Instructions
- Sit on a bench with a vertical back support.
- Hold a dumbbell in each hand at shoulder height with palms facing forward (pronated).
- Plant your feet flat and brace your core.
- Press the dumbbells up while rotating your wrists inward.
- At the top, palms face you (supinated grip) with arms fully extended overhead.
- Squeeze your shoulders at the lockout.
- Lower the dumbbells back down while reversing the rotation.
- Return to the pronated grip at the shoulder.
Dumbbell Seated Reverse Arnold Press Form & Visual
Dumbbell Seated Reverse Arnold Press Benefits
- Reversed rotation hits delts differently
- Hits all three deltoid heads
- Different stimulus than standard Arnold press
- Builds shoulder size and definition
- Useful for breaking through shoulder plateaus
- Strong rotator cuff engagement
Dumbbell Seated Reverse Arnold Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Triceps brachii
Dumbbell Seated Reverse Arnold Press Variations & Alternatives
- Dumbbell Arnold Press
- Dumbbell Shoulder Press
- Cuban Press
- Dumbbell Alternate Arnold Press
