---
title: "Dumbbell Arnold Press Seated"
description: "Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent."
locale: en
slug: dumbbell-arnold-press-seated
url: "https://hi.fitness/exercises/dumbbell-arnold-press-seated"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/be35d91f-dumbbell-arnold-press-seated.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Arnold Press Seated

Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent.

## How to do it

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing your body and your elbows bent. Your feet should be flat on the floor.
2. Engage your shoulders and rotate your palms to face forward as you press the dumbbells overhead until your arms are fully extended.
3. Reverse the motion by lowering the dumbbells back to shoulder height while rotating your palms to face your body again.
4. Repeat the movement for the desired number of repetitions, ensuring a smooth and controlled motion throughout the exercise.

## Form tips

- Keep your back pressed against the bench to maintain stability and prevent arching.
- Avoid locking your elbows at the top of the movement to maintain tension in the muscles.
- Breathe out as you press the dumbbells overhead and breathe in as you lower them.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell