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Dumbbell Standing Arms Rotate

Dumbbell Standing Arms Rotate

The Dumbbell Standing Arms Rotate is a dynamic and effective exercise that targets the muscles in your shoulders, upper back, and core. It involves using dumbbells to perform controlled rotations while standing upright. This exercise primarily works the deltoid muscles, which are responsible for shoulder abduction and rotation, helping you develop strong and shapely shoulders. To perform the Dumbbell Standing Arms Rotate, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Ensure that your core is engaged and your back is straight throughout the exercise. Hold the dumbbells at your sides with your palms facing inwards. Next, initiate the movement by slowly lifting your arms out to the sides, making sure to keep a slight bend in your elbows. As you raise your arms, rotate your hands in a way that your palms face upwards. Continue the movement until your arms are parallel to the ground. Once you reach this point, pause briefly before slowly reversing the movement. Lower your arms back down to your sides, maintaining control throughout the entire range of motion. Keep your abs engaged and your back straight to prevent any unnecessary strain on your lower back. The Dumbbell Standing Arms Rotate is a versatile exercise that can strengthen your shoulders, improve your posture, and enhance your overall upper body strength. It can be performed using different weights based on your fitness level and goals. Incorporate this exercise into your workout routine to add variety and challenge to your upper body training. Remember to consult with a professional fitness trainer before attempting any new exercises or if you have any concerns or pre-existing conditions.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing down.
  • Keep your elbows slightly bent and raise your arms out to the sides until they are parallel to the floor.
  • Pause for a moment, then slowly rotate your arms forward in a circular motion.
  • Keep your core engaged and maintain a controlled movement throughout.
  • Continue rotating your arms for the desired number of reps or time.
  • Remember to breathe steadily throughout the exercise.
  • To increase the intensity, you can use heavier dumbbells or incorporate a resistance band.
  • To modify the exercise, you can reduce the range of motion or use lighter dumbbells.

Tips & Tricks

  • Start with light dumbbells and gradually increase the weight as you progress.
  • Engage your core muscles throughout the exercise to maintain stability.
  • Control the movement and avoid swinging your arms to prevent injury.
  • Focus on maintaining proper form and technique rather than on the amount of weight you are lifting.
  • Breathe consistently during the exercise, exhaling as you rotate the dumbbells.
  • Include this exercise as part of a comprehensive upper body workout routine.
  • Don't lock your elbows at the top of the movement to avoid unnecessary strain.
  • If you have any shoulder or elbow issues, consult with a healthcare professional before attempting this exercise.
  • Allow your shoulders to move naturally with the rotation, but avoid excessive shrugging or tension.
  • Warm up your wrist joints before starting the exercise to prevent discomfort.


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