Dumbbell Arnold Press – Seated

Learn how to do Dumbbell Arnold Press – Seated with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Shoulders TricepsChest Dumbbells

Dumbbell Arnold Press – Seated is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Chest. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Dumbbell Arnold Press – Seated

How to perform this exercise correctly

1 - Sit down on a bench, back straight with a dumbbell in each hand.

2 - Place the dumbbells at the top of your pecs, palms facing you and elbows bent.

Nice, you're in the starting position

3 - Now, rotate your wrists so your palms face forward.

4 - Press the dumbbells overhead with your arms almost fully extended without locking your elbows, while breathing out.

5 - Return to the starting position while breathing in.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleChest
EquipmentDumbbells

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Arnold Press – Seated

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Chest
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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  • Olympic Barbell
Barbell Overhead Press
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Barbell Overhead Press
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FAQ: Dumbbell Arnold Press – Seated

What muscles does Dumbbell Arnold Press – Seated work?

Dumbbell Arnold Press – Seated primarily targets the Shoulders, with secondary engagement of the Triceps, Chest.

How do you do Dumbbell Arnold Press – Seated correctly?

How to perform this exercise correctly 1 - Sit down on a bench, back straight with a dumbbell in each hand. 2 - Place the dumbbells at the top of your

Is Dumbbell Arnold Press – Seated good for beginners?

Dumbbell Arnold Press – Seated has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Arnold Press – Seated?

Dumbbell Arnold Press – Seated requires: Dumbbells.

What are the benefits of Dumbbell Arnold Press – Seated?

Dumbbell Arnold Press – Seated strengthens the Shoulders, engages the Triceps and Chest, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Arnold Press – Seated?

Similar exercises to Dumbbell Arnold Press – Seated include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Arnold Press – Seated better than Arm Circles – Small to Large?

Both Dumbbell Arnold Press – Seated and Arm Circles – Small to Large target the Shoulders. Dumbbell Arnold Press – Seated uses Dumbbells, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
EZ Bar Upright Row
MET 4

EZ Bar Upright Row

  • EZ Bar

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