Dumbbell Seated One Arm Rotate

Dumbbell Seated One Arm Rotate

The Dumbbell Seated One Arm Rotate is a fantastic exercise that targets the muscles of your upper back, shoulders, and core. This exercise is performed seated, making it an excellent option for those who prefer stability while working out or have limited mobility. To perform the Dumbbell Seated One Arm Rotate, you'll need a dumbbell that suits your fitness level. Start by sitting upright on a bench or a stable chair, with your feet flat on the ground. Hold a dumbbell in one hand, resting it on the same-side thigh, ensuring your palm is facing downwards. From here, engage your core and maintain a neutral spine as you start the rotation. Begin the movement by lifting the dumbbell up towards the opposite side of your chest, securely gripping the weight. As you lift the dumbbell, your forearm should be parallel to the floor, and you'll feel your upper back muscles activating. Once you've reached your desired range of motion and felt a good contraction in your upper back, slowly lower the dumbbell back to the starting position. Remember to maintain control throughout the movement to maximize the benefits and reduce the risk of injury. Incorporating the Dumbbell Seated One Arm Rotate into your workout routine can help improve your upper body strength, posture, and stability. But as with any exercise, it's important to perform it with proper form and technique to ensure safety and effectiveness. Start with a weight that you can manage with good form and gradually increase the resistance as you become stronger and more comfortable with the exercise.


  • Start by sitting on a bench or chair with your feet firmly planted on the ground.
  • Grab a dumbbell with one hand and hold it at chest level with your elbow bent.
  • Keep your back straight throughout the exercise.
  • Slowly rotate your torso to one side while keeping your eyes focused on the direction you are rotating.
  • Pause briefly at the end of the range of motion, feeling a stretch in your oblique muscles.
  • Return to the starting position and repeat the rotation to the other side.
  • Complete the desired number of reps on one side before switching to the other side.

Tips & Tricks

  • Start with a light dumbbell and gradually increase the weight as you progress.
  • Maintain proper form and engage your core throughout the exercise.
  • Perform the exercise in a slow and controlled manner to activate the targeted muscles effectively.
  • Focus on the shoulder and back muscles while performing the rotation movement.
  • Increase the range of motion gradually to improve flexibility and strength in the shoulders.
  • Use a mirror or have a spotter to ensure proper technique and prevent any unnecessary strain or injury.
  • Incorporate this exercise into your regular upper body workout routine for balanced muscle development.
  • Ensure proper breathing technique by exhaling on the rotation and inhaling on the return.
  • Allow for adequate rest and recovery between sets to prevent overuse injuries and optimize muscle growth.
  • Consult with a fitness professional if you have any pre-existing shoulder or back conditions to modify the exercise accordingly.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine