TETSUDumbbell Seated One Arm Rotate
The Dumbbell Seated One Arm Rotate is a dumbbell exercise for the lower arms that primarily targets the forearms, with the shoulders and biceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Seated One Arm Rotate
- Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.
- Raise the dumbbell up to shoulder height, keeping your elbow close to your body.
- Rotate your forearm outward, away from your body, while keeping your upper arm stationary.
- Pause for a moment at the top, then slowly rotate your forearm back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Dumbbell Seated One Arm Rotate work?
The Dumbbell Seated One Arm Rotate primarily targets the forearms. The shoulders and biceps work as supporting muscles.
What equipment do I need for the Dumbbell Seated One Arm Rotate?
You need a dumbbell to perform the Dumbbell Seated One Arm Rotate.
How many sets and reps of the Dumbbell Seated One Arm Rotate should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated One Arm Rotate suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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