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
Stand feet hip-width, knees soft; hold a dumbbell in each hand in front of the thighs, palms facing the thighs, arms straight with a slight bend at the elbows.
- 02
Brace the core, keep the shoulders down and the torso upright without rocking.
- 03
Exhale and raise both dumbbells straight in front to about shoulder height (arms parallel to the floor), elbows slightly bent, wrists neutral, the dumbbells a little narrower than shoulder-width.
- 04
Pause 1 second at the top, then inhale and lower under control back to the thighs; do not bounce the dumbbells off the legs.
- 05
Use a light weight and control every descent; if the weight is too heavy, alternate one arm at a time instead.
Common mistakes
- Leaning back and swinging the dumbbells up with the lower back and momentum.
- Raising well above shoulder height with the traps taking over (shrugging).
- Wrists cocking up so the dumbbells sit higher than the elbows.
- Locking the elbows out completely.
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.