Unsupported Seated Dumbbell Arnold Press

Sit on a backless bench with both feet on the floor and hold the dumbbells in front of your face. Keep your palms facing you and elbows forward.

Rotate your arms outward as you press the dumbbells overhead, finishing with your palms facing forward.

Lower the dumbbells slowly while rotating your palms back toward you.

Press with your front and side shoulders. Your triceps and traps assist the movement.

Without a backrest, avoid arching your lower back or rocking your torso to lift. Do not abruptly twist only your wrists.

Exhale as you press up and inhale as you lower.

Keep your abdomen braced and balance through both feet. Use a weight that lets you blend the rotation and press smoothly.