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 Seated Arnold Dumbbell Press

  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. 

  2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.

  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Breathe in as you perform this portion of the movement.

  5. Repeat for the recommended amount of repetitions.


  • Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. 

  • The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise.


  • You can perform the exercise standing up but that is not recommended for people with lower back issues.

Alternative Exercises for Seated Arnold Dumbbell Press

  • Seated Dumbbell Shoulder Press

  • Seated Barbell Press

  • Smith Machine Front Press

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