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seated bodyweight arnolds

Strengthens shoulders

ShouldersBeginnerStrengthIsolation

At a glance

Muscles workedPrimary: deltoids. Secondary: traps, triceps
Muscle groupShoulders
DifficultyBeginner
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for seated bodyweight arnolds.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens shoulders

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More shoulders exercises

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Pole Overhead Shoulder Warm Up Stretch

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Wall Leaning Bodyweight Rear Delt High Pull

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When to Lean Your Arms

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Side Knee Plank Water Bottle Reverse Fly

Intermediate · 3 sets × 10-12 each side

standing alternating dumbbell press for front delt

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.