Muscles worked
forearms, shoulders, biceps
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dumbbell seated one arm rotate
- Body part
- lower arms
- Equipment
- dumbbell
- Target muscle
- forearms
- Muscle group
- shoulders
How to perform it
- 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.
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