- A flat bench
1. Starting Position:
- Sit on a flat bench with your feet firmly planted on the ground, hip-width apart.
- Hold a dumbbell in each hand with your palms facing your body (neutral grip). Your elbows should be bent at about a 90-degree angle, and the dumbbells should be at shoulder height.
2. Body Positioning:
- Sit up straight, keeping your back pressed against the bench.
- Engage your core to maintain stability throughout the movement.
- Ensure your shoulders are relaxed and down, away from your ears.
3. The Movement:
- As you begin, rotate your palms to face forward (supinated grip) while pressing the dumbbells upward.
- Extend your arms fully overhead, but do not lock your elbows at the top.
- Slowly lower the dumbbells back to the starting position, rotating your palms back to face your body.
4. Repetitions:
- Aim for 8-12 repetitions per set. Make sure to rest for 30-60 seconds between sets.
5. Tips:
- Start with lighter weights if you are a beginner to ensure proper form.
- Focus on smooth, controlled movements rather than speed.
- Maintain a neutral spine throughout the exercise; avoid arching your back.
6. Breathing:
- Inhale as you lower the dumbbells and exhale as you press them overhead.
7. Safety:
- Ensure that the weights are comfortable for you to handle.
- If you experience any pain or discomfort, stop the exercise immediately.
By following these steps, you will effectively perform the Dumbbell Seated Arnold Press, targeting your shoulders and upper arms.
