Exercise guide · Beginner · Compound

Dumbbell Seated One Arm Rotate: How to Do It & Muscles Worked

The dumbbell seated one arm rotate is an isolation exercise targeting the forearms, with secondary emphasis on the shoulders and biceps. It involves rotating the forearm outward while keeping the upper arm stationary, helping to improve forearm strength and mobility.

Primary muscles
Forearms
Secondary muscles
Shoulders , Biceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated one arm rotate
Front view: muscles worked by the dumbbell seated one arm rotate. Primary: forearms. Secondary: shoulders and biceps.
Back view: muscles worked by the dumbbell seated one arm rotate. Primary: forearms. Secondary: shoulders and biceps.
Primary Secondary

How to do the dumbbell seated one arm rotate

  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.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated one arm rotate by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated One Arm Rotate alternatives

More exercises that train the forearms as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.