Dumbbell Seated Reverse Arnold Press

Muscles worked

Setup

1. Sit upright on a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand at shoulder height with your palms facing away from your body (pronated grip).
3. Position your elbows slightly in front of your torso and engage your core to maintain a neutral spine.

How to do it

1. Exhale as you press the dumbbells upward while simultaneously rotating your wrists 180 degrees inward.
2. At the peak of the movement, your arms should be fully extended with your palms facing toward your face (supinated grip).
3. Inhale as you slowly lower the dumbbells back to shoulder height, rotating your wrists back to the starting position where palms face away.
4. Maintain a controlled tempo, taking approximately 2 seconds for the ascent and 2 seconds for the descent.

Form checklist

• Ensure the rotation occurs smoothly throughout the entire press, rather than just at the top or bottom.
• Keep your ribcage tucked and avoid arching your lower back as the weights move overhead.
• Stop the dumbbells just shy of locking out your elbows to maintain constant tension on the deltoids.
• Keep your head in a neutral position, looking straight ahead throughout the set.

Pro tips

• Focus on 'scooping' the weights upward to maximize the recruitment of the clavicular head of the pectoralis major.
• Squeeze your shoulder blades together slightly during the descent to provide a stable base for the next repetition.

Make it harder

• Perform the exercise on a bench without back support to significantly increase the demand on your core and spinal stabilizers.
• Add a 2-second isometric pause at the top of the movement while actively squeezing your shoulders and upper chest.

Frequently asked

What muscles does the dumbbell seated reverse arnold press work?

The dumbbell seated reverse arnold press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated reverse arnold press?

The dumbbell seated reverse arnold press uses dumbbell.

Is the dumbbell seated reverse arnold press good for beginners?

The dumbbell seated reverse arnold press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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