Maximize Shoulder Engagement with Seated Arnold Presses

Seated Arnold Presses

Rep Range

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

Hints

Sit on an armless chair, back straight. Hold dumbbells at shoulder level with palms facing you. As you press up, rotate the palms to face forward.

Common Mistakes

Avoid leaning back. Ensure a controlled movement, not using momentum.

Breathing

Inhale while starting the press; exhale as you fully extend arms overhead.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Chest, Traps, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi