Exercises / Lower arms / Dumbbell Seated One Arm Rotate

Dumbbell Seated One Arm Rotate

Dumbbell Seated One Arm Rotate: step-by-step technique, the muscles it works and a demo clip. Equipment: dumbbell.

Technique demo: Dumbbell Seated One Arm Rotate
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentdumbbell
  • Body partlower arms
Primary muscles
forearms, shoulders
Secondary muscles
biceps
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How to do it

  1. Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.
  2. Raise the dumbbell up to shoulder height, keeping your elbow close to your body.
  3. Rotate your forearm outward, away from your body, while keeping your upper arm stationary.
  4. Pause for a moment at the top, then slowly rotate your forearm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

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