Dumbbell Seated Reverse Arnold Press

Dumbbell Seated Reverse Arnold Press

The Dumbbell Seated Reverse Arnold Press is a compound exercise that targets the shoulder muscles, particularly the anterior deltoids, lateral deltoids, and the trapezius. This exercise is an advanced version of the traditional Arnold Press, named after the legendary bodybuilder Arnold Schwarzenegger. The seated position allows for stability and control, while the reverse movement engages different muscle fibers, creating a challenging and effective workout. To perform the Dumbbell Seated Reverse Arnold Press, you will need a pair of dumbbells and a sturdy bench or chair. Begin by sitting with proper posture, keeping your feet flat on the ground and your core engaged. Hold the dumbbells in front of your shoulders with a pronated grip, palms facing your body, and elbows bent at a 90-degree angle. Now, push the dumbbells overhead while simultaneously rotating your hands outward, so your palms face away from your body at the end of the movement. Pause briefly at the top, feeling the contraction in your shoulders, and then slowly lower the dumbbells back to the starting position, reversing the movement by rotating your hands back to the starting position. The Dumbbell Seated Reverse Arnold Press not only facilitates muscle growth and strength but also enhances shoulder stability and mobility. It can be incorporated into an upper body workout routine, combining it with other shoulder exercises, such as lateral raises or rear deltoid flyes, for a well-rounded shoulder training session. Remember always to prioritize proper form, start with lighter weights, and gradually increase the resistance as your strength improves.


  • Sit on a bench with back support and hold a dumbbell in each hand, palms facing your body
  • Start with your elbows bent, forearms in front of your chest, and dumbbells at shoulder level
  • Rotate your wrists so that your palms are facing forward and the dumbbells are in line with your shoulders
  • Exhale and press both dumbbells directly overhead, extending your arms fully
  • Pause for a moment at the top of the movement
  • Inhale and slowly lower the dumbbells back to the starting position, with your elbows bent and forearms in front of your chest
  • Repeat for the desired number of repetitions

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Start with light weights and gradually increase as your strength and proficiency improve.
  • Engage your core muscles by tightening your abs and maintaining a neutral spine.
  • Control the movement and avoid using momentum to lift the weights.
  • Perform the exercise in a slow and controlled manner, focusing on the eccentric (lowering) phase as well.
  • Breathe properly by exhaling during the exertion phase (pressing the dumbbells up) and inhaling during the eccentric phase (lowering the weights).
  • Avoid locking your elbows at the top of the movement and keep a slight bend in your knees for stability.
  • To challenge your muscles further, try incorporating pauses at the top or bottom of the movement.
  • As you become more comfortable with the exercise, gradually increase the range of motion by bringing the dumbbells closer to your shoulders on the eccentric phase.
  • Remember to warm up before starting the exercise to prepare your muscles for the workout.


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