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Home ExercisesDumbbell Seated One Arm Rotate

Demonstration

BeginnerIsolationDumbbell

Dumbbell Seated One Arm Rotate

Forearms · Lower Arms

3

sets

12–15

reps

45s

Rest time

~5

Calories / set

Log a set

Instructions

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

Primary

Forearms

shoulders

Secondary

shouldersbiceps

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Dumbbell Seated One Arm Rotate · FitVault