Dumbbell Seated One-Arm Arnold Press
The Arnold press one arm at a time from a seat; the free hand rests on the thigh while the working arm turns the palm out on the way up.
How to do it
Setup
Seated tall on a bench, one dumbbell in front of the shoulder with the palm facing you, elbow forward.
Steps
- Press up, turning the palm to face forward as the arm rises.
- Lock out over the shoulder with the palm facing forward.
- Turn the palm back toward you on the way down; switch arms after the set.
Common mistakes
Turning the palm all at once at the bottom: spread the turn over the whole press. Leaning toward the free side: sit square on the bench. Elbow flaring out early: it opens to the side only as the palm turns.
Breathing
Exhale on the press, inhale lowering.
