This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on a stable bench with feet planted, holding one dumbbell in each hand in front of the chest with palms facing toward you.
- 02
Brace the trunk, keep shoulders controlled and align wrists with forearms.
- 03
Press upward while gradually rotating the arms outward so the palms face forward near the top; stay within a controlled, comfortable range.
- 04
Lower slowly along the same path, rotating the arms back until the palms face toward you in the starting position.
Common mistakes
- Leaning far backward to press or forcing the shoulders into a painful range.
- Twisting the wrists abruptly instead of rotating smoothly with the press.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.