Seated Alternating Arnold Press – Dumbbells

Learn how to do Seated Alternating Arnold Press – Dumbbells 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

Seated Alternating Arnold Press – Dumbbells 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 Seated Alternating Arnold Press – Dumbbells

A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift.


Instructions:


  • Sit on a bench with feet flat and hold a dumbbell in each hand in front of your shoulders, palms facing you.

  • Rotate your working arm outward as you press the dumbbell overhead until the palm faces forward at full extension.

  • Keep the non-working dumbbell in the start position at shoulder height.

  • Lower the working dumbbell with control, rotating the palm back toward you.

  • Alternate arms for the desired number of reps.


Common mistakes:


  • Overarching the lower back.

  • Dropping the dumbbell too fast.

  • Not fully rotating the wrist during the press.

  • Letting the non-working arm drift from the start position.

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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: Seated Alternating Arnold Press – Dumbbells

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 Overhead Press
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FAQ: Seated Alternating Arnold Press – Dumbbells

What muscles does Seated Alternating Arnold Press – Dumbbells work?

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

How do you do Seated Alternating Arnold Press – Dumbbells correctly?

A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift....

Is Seated Alternating Arnold Press – Dumbbells good for beginners?

Seated Alternating Arnold Press – Dumbbells 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 Seated Alternating Arnold Press – Dumbbells?

Seated Alternating Arnold Press – Dumbbells requires: Dumbbells.

What are the benefits of Seated Alternating Arnold Press – Dumbbells?

Seated Alternating Arnold Press – Dumbbells 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 Seated Alternating Arnold Press – Dumbbells?

Similar exercises to Seated Alternating Arnold Press – Dumbbells 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 Seated Alternating Arnold Press – Dumbbells better than Arm Circles – Small to Large?

Both Seated Alternating Arnold Press – Dumbbells and Arm Circles – Small to Large target the Shoulders. Seated Alternating Arnold Press – Dumbbells 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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