Dumbbell Seated One Arm Rotate

Target muscle

Forearms

Also works

Shoulders, biceps

Equipment

Dumbbell

Body part

Lower arms

How to do the dumbbell seated one arm rotate

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the forearms. The shoulders and biceps work as secondary muscles. See all forearm exercises or every dumbbell exercise.