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Seated Arnold Press

seated arnold press
  • A variation of the dumbbell press which targets all three heads of the deltoid, though mainly the anterior and lateral heads.
  • Use a bench with a near vertical incline.
  • Begin with rounded shoulders, palms facing toward you and dumbbells slightly above shoulder height.
  • As you raise them, externally rotate the shoulders so the palms are facing forward. Bring the dumbbells together above the head, using the cue to press them “behind your ears” as you bring the head forward.
  • Re-trace the movement pattern back to the start position, keeping everything controlled.