The dumbbell seated one arm rotate is an isolation exercise targeting the forearms, with secondary emphasis on the shoulders and bicep. It involves rotating the forearm outward while keeping the upper arm stationary, helping to improve forearm strength and mobility.
Also Works
ShouldersBiceps
How to Perform
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.
Pro Tips
•Keep your elbow fixed at your side and rotate the forearm outward slowly, focusing on the rotational muscles of the forearm.
•Use a very light dumbbell (3-8 lbs) since this targets the small pronator and supinator muscles.
•Perform the rotation through the full available range, going from internal to external rotation smoothly.
Common Mistakes
•Moving the entire upper arm instead of isolating the rotation to the forearm.
•Using too much weight, which forces the shoulder to assist and removes the forearm isolation.
•Performing the rotation too quickly, reducing the time under tension on the small rotational muscles.