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All exercises

Dumbbell seated one arm rotate

Beginner

Dumbbell seated one arm rotate is a isolation dumbbell exercise for the forearms, also working the front delts and biceps.

Trained one side at a time.

What it works

Primary muscle

Forearms

Also works

Front deltsBiceps

Equipment
Dumbbell
Movement
Pull
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell lying pronationDumbbell
  • Dumbbell lying supinationDumbbell
  • Dumbbell lying supination on floorDumbbell
  • Dumbbell lying pronation on floorDumbbell
  • Dumbbell finger curlsDumbbell
  • Finger curlsBarbell
Logged today · 90 seconds restDumbbell seated one arm rotate

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