Library / Anterior Deltoid
Seated Arnold Dumbbell Press
Dumbbell · Vertical Push · Compound
Anterior DeltoidLateral Deltoid Triceps
Default prescription & biomechanics
- Primary muscles
- Anterior Deltoid, Lateral Deltoid
- Secondary muscles
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Start with dumbbells in front of your chin with palms facing toward you.
- As you press upward, smoothly rotate your wrists outward so palms face forward at the top.
- Reverse the rotation on the way down under strict control.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Machine Overhead Shoulder Press | Machine swap | Machine |
| Standing Resistance Band Overhead Press | Bands swap | Bands |
| Barbell Push Press | Barbell swap | Barbell |
| Shoulder Pike Push-Up | Bodyweight swap | Bodyweight |
| Single-Arm Strict Kettlebell Military Press | Kettlebell swap | Kettlebell |
| Standing Barbell Overhead Press | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.