Description

The dumbbell seated one arm rotate exercise is a unilateral movement that targets the core and helps in improving rotational strength and stability.

Starting Position

Sit upright on a bench with a dumbbell in one hand, elbow bent at 90 degrees, and core engaged to maintain stability. Feet flat on the ground.

Technical Execution

Exhale as you rotate the dumbbell outwards away from the body, maintaining control and engaging the core. Return to the starting position with control. Repeat on the other side.

Range of Motion

Focus on a full range of motion, rotating the dumbbell as far as comfortable without compromising form.

Variations

Variations can include using different weights, seated on a stability ball for added core engagement, or performing the movement in a standing position.

Common Mistakes

Common mistakes include using momentum to rotate instead of engaging the core, leading with the arm instead of the core, and using excessive weight.

Practical Advice

Focus on maintaining strict form throughout the movement, engage the core muscles to initiate the rotation, and use a weight that allows you to perform the exercise with control.

Additional Notes

This exercise can be challenging for beginners due to the stability and rotational demands. Ensure proper warm-up before performing this exercise.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

core

Secondary Muscles

obliques