Dumbbell Seated One Arm Rotate exercise animated demonstration

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Dumbbell Seated One Arm Rotate

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Beginner

target Target Muscle Groups

Primary: Forearms accessibility Lower Arms
Shoulders Biceps

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

Dumbbell Seated One Arm Rotate is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Biceps.

list_alt Step-by-Step Instructions

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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