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Forearms · Dumbbell · Beginner

How to do Dumbbell Seated One Arm Rotate

The dumbbell seated one arm rotate is an isolation exercise targeting the forearms, with secondary emphasis on the shoulders and biceps. It involves rotating the forearm outward while keeping the upper arm stationary, helping to improve forearm strength and mobility.

Dumbbell Seated One Arm Rotate demonstration
Primary muscle
Forearms
Also works
Shoulders and Biceps
Equipment
Dumbbell
Level
Beginner
Category
Forearms

How to do Dumbbell Seated One Arm Rotate, step by step

  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.

Muscles worked

Dumbbell Seated One Arm Rotate works your forearms as the main mover, with help from your shoulders and biceps.

Track Dumbbell Seated One Arm Rotate in SPLYT

Dumbbell Seated One Arm Rotate is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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