Half Arnold Press
| English Name | Seated Dumbbell Half Arnold Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Hypertrophy Strength training |
| Required equipment | Bench Dumbbell |
💠 Exercise guide
✅ The seated half Arnold press is a safer and simpler variation of the Arnold press, starting with a forward (palms-out) grip. This maintains activation of the deltoids—especially the anterior head—but reduces the complexity of the rotation, making it a more practical option for those who find the full Arnold press uncomfortable.
💠 Execution Guide
Setup
✅ Sit on the bench with your hips stable, chest up, and spine neutral (neither overarched nor rounded).
✅ Keep your feet shoulder- or hip-width apart, heels firmly planted for proper force transfer.
✅ Hold the dumbbells at chin-to-shoulder height—close to your face but not touching it.
✅ Use an overhand grip: palms facing forward (palms away) with wrists straight.
✅ Keep your elbows under the dumbbells and slightly in front of your torso (in the scapular plane), not flared too far out to the sides.
✅ Scapula position: “down and slightly back,” but allow natural upward rotation during the press.
✅ Before each rep, take a controlled breath, brace your core and glutes.
Execution
✅ From the starting position (dumbbells in front of your shoulders/chin, palms facing forward), begin the movement.
✅ Press the dumbbells straight up using your shoulders and triceps until they’re positioned overhead.
✅ At the top, your arms should be in line with—or slightly in front of—your ears, with your neck relaxed.
✅ Do not lock out your elbows; just pause briefly at the top for control.
✅ During the lowering phase, bring the dumbbells down slowly and under control along the same path until they reach chin or shoulder level again.
✅ Recommended tempo: 2 seconds down (eccentric) + 1 second up (concentric).
✅ Keep every rep consistent—avoid swinging or using momentum to lift the weight.
Coaching Cues
✔️ “Wrists straight” → Keep the dumbbells aligned with your forearms; don’t let your wrists bend backward.
✔️ “Ribs down” → Keep your chest up but don’t let your ribs flare out (avoid lower-back overextension).
✔️ “Elbows under dumbbells” → If your elbows drift backward, shoulder stress increases.
✔️ “Head in frame” → Don’t jut your chin forward; keep your head neutral and don’t drive it into the dumbbells.
✔️ “Natural scapular motion” → Allow your shoulder blades to rotate naturally upward during the press for better quality movement.
✔️ “Control the negative” → Shoulder growth and safety largely depend on a controlled lowering phase.
Benefits of the exercise
1️⃣ Effectively targets the anterior deltoid.
2️⃣ Simpler and more practical than the Arnold press for many individuals.
3️⃣ Reduces the need for complex rotation and may lower the risk of shoulder irritation compared to the Arnold press.
4️⃣ Strengthens the overhead pressing pattern.
5️⃣ Improves scapulohumeral rhythm (scapula–humerus coordination) within a safe range of motion.
6️⃣ Promotes shoulder size and strength gains with controlled form.
7️⃣ Provides effective triceps engagement as a secondary mover.
8️⃣ Can be programmed for hypertrophy or strength phases by adjusting reps and tempo.
9️⃣ Ideal for supersetting with lateral raises or face pulls to balance shoulder development.
🔟 Can be performed with dumbbells and helps correct left–right asymmetries.
Common Mistakes
❌ Excessive lower-back arching, turning the movement into a “leg-assisted press.”
❌ Shrugging the shoulders and overusing the upper traps.
❌ Bending the wrists backward, placing stress on the wrists and disrupting force transfer.
❌ Lowering the dumbbells too far behind the shoulder line, increasing risk to the front of the shoulder.
❌ Letting the elbows drift out from under the dumbbells, disrupting the force path.
❌ Moving too fast and losing control during the lowering phase.
❌ Clashing the dumbbells together at the top, which breaks the natural motion path.
Breathing Pattern
🌬️ Inhale at the bottom of the movement (starting position).
🌬️ Exhale as you press upward, especially through the sticking point.
🌬️ For heavy sets: use a brief, controlled Valsalva maneuver with a tight core, without arching your lower back.
ROM Guidelines
📏 Recommended range: from chin/shoulder level up to overhead, with arms close to ear alignment.
📏 Minimum acceptable range: lower until the elbows are nearly extended while maintaining scapular control.
⚠️ Risky range: going too deep with shoulders rolled forward and an overarched lower back.
Precautions & Contraindications
⚠️ Sharp pain in the front of the shoulder or impingement → reduce weight, shorten the range of motion, and move slightly in front of the body.
⚠️ History of rotator cuff or labrum injury → perform with very controlled motion or choose a safer alternative.
⚠️ Neck or trap pain → focus on avoiding shoulder shrugging and keeping the neck relaxed.
⛔ If pain doesn’t subside after correcting form, stop the exercise and switch to an alternative movement.
Variations & Alternatives
🔁 Easier version: dumbbell shoulder press with a shorter range of motion and full back support.
🔁 More challenging version: 3-second lowering phase + 1-second pause at the bottom.
🔁 Limited equipment option: standing dumbbell shoulder press (but core and back control become more demanding).
🔁 Lower-stress shoulder alternative: Landmine press or single-arm press in the scapular plane.
Advanced Biomechanics
🧠 The anterior deltoid bears the greatest load as the arm moves from shoulder level to overhead (mid-to-top range).
🧠 Proper upward rotation of the scapula during arm elevation is crucial for joint space and reducing impingement risk.
🧠 Scapular stabilizers—especially the serratus anterior and trapezius—play a key role in maintaining the quality and control of the dumbbell path.
Programming Tips
📌 Hypertrophy: 3–4 sets × 8–12 reps | Rest 60–90 seconds
📌 Strength: 4–5 sets × 4–6 reps | Rest 2–3 minutes (maintain form without arching)
📌 Recommended tempo: 2–0–1 or 3–0–1 for better control
📌 Placement in program: after shoulder/scapular warm-up, before isolation movements like lateral raises
💠 Muscle Involvement
✅ The seated half Arnold press primarily targets the anterior deltoid, while also engaging assisting and stabilizing muscles of the scapula and shoulder to maintain the pressing path and joint stability.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
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