dumbbell seated one arm rotate

Instructions

1. 1

   Step 1: Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.

2. 2

   Step 2: Raise the dumbbell up to shoulder height, keeping your elbow close to your body.

3. 3

   Step 3: Rotate your forearm outward, away from your body, while keeping your upper arm stationary.

4. 4

   Step 4: Pause for a moment at the top, then slowly rotate your forearm back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch to the other arm.