Build Shoulder Strength with Seated Alternating Arnold Presses

Seated Alternating Arnold Presses

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Sit upright in a armless chair with dumbbells at shoulder height, palms facing you. As you press one dumbbell, rotate your forearm outward, finishing with palm facing away. Lower it back while starting with the other arm.

Common Mistakes

Maintain a tall posture, avoid leaning backward.

Breathing

Inhale while lowering the dumbbell, exhale as you press up.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Chest, Traps, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi