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
Set a stable incline, keep the chest on the bench and feet planted, and hold one dumbbell in each hand hanging beside the bench.
- 02
Keep shoulders away from the ears, wrists neutral and the chest on the pad.
- 03
Row both elbows back so the dumbbells approach the sides of the torso, letting the shoulder blades move naturally.
- 04
Lower until the arms are nearly straight without bouncing the torso off the bench.
Common mistakes
- Lifting the chest from the bench or jerking with the lower back.
- Shrugging or pulling the elbows excessively high into discomfort.
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.