Seated Arnold Press.

Make every rep count.

1. 01

   Set an adjustable bench to 90° (upright) and choose your dumbbells.

2. 02

   With a neutral grip (palms facing each other), safely lift the dumbbells from the floor, rest the ends on your thighs, and sit tall against the bench.

3. 03

   Brace your core and use a controlled knee “kick” one side at a time to guide each dumbbell up to shoulder height—don’t swing or slam them into position.

4. 04

   Start with elbows slightly in front of your body and palms facing you (front-rack position).

5. 05

   Take a deep breath, then press overhead by driving the dumbbells up while extending your elbows.

6. 06

   As you press, rotate your hands so your palms finish facing forward at the top.

7. 07

   Pause briefly with biceps near your ears (avoid excessive arching), then lower slowly back down to about 90° elbow bend (or slightly lower if comfortable and controlled).

8. 08

   Repeat for your target reps, keeping the movement smooth and shoulder-friendly throughout.