Seated Alternating Arnold Press – Dumbbells
Learn how to do Seated Alternating Arnold Press – Dumbbells with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
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 70kg person burns approximately 175 calories 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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Start Free TrialMuscles Worked by Seated Alternating Arnold Press – Dumbbells
Equipment
- Dumbbells
Calories Burned Doing Seated Alternating Arnold Press – Dumbbells
Calorie Calculator
MET 5Calories = 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, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
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. Choose based on your available equipment and training goals.
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