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
Cup one end of a single dumbbell in both hands and hold it against the chest, elbows pointing down.
- 02
Feet shoulder-width or slightly wider, toes turned slightly out, chest up.
- 03
Squat by bending the hips and knees, letting the elbows travel down inside the knees, with the back flat.
- 04
Drive through the whole foot to stand up. When logging, enter the weight of the single dumbbell you are holding (this exercise is recorded on the combined-load basis).
Common mistakes
- The dumbbell drifting away from the chest and the upper back rounding.
- Knees caving inward.
- The weight shifting forward and the heels leaving the floor.
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.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceBarbell Back Squat
Equipment needed: Dumbbell
When it applies: Use when the squat rack is taken or there is no barbell. One dumbbell held upright at the chest; the load basis differs from barbell total. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doBodyweight Squat
When it applies: Use when no dumbbells are available. Bodyweight only — control the effort with reps and tempo. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceLeg Press
Equipment needed: Dumbbell
When it applies: Use when the leg press is taken; hold one dumbbell with both hands and log that one dumbbell's weight. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
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.