Beginner
DUMBBELL SEATED ONE ARM ROTATE
Lower arms
Body Part
Forearms
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.
2
Step:2 Raise the dumbbell up to shoulder height, keeping your elbow close to your body.
3
Step:3 Rotate your forearm outward, away from your body, while keeping your upper arm stationary.
4
Step:4 Pause for a moment at the top, then slowly rotate your forearm back to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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