At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Overhead push |
| Primary muscle | Front Deltoids |
| Also works | Serratus, Traps, Triceps |
The movement, step by step.
- Sit with back support and hold light dumbbells in front of the shoulders, palms facing toward you.
- Press upward while smoothly rotating the palms forward through a comfortable shoulder range.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the ribs stacked over the pelvis.
- Press without reaching the head forward.
Common mistakes
- Arching the lower back to finish the press.
- Forcing a painful overhead range.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do A Seated Shoulder Press — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Arnold Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.