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-up: stand firmly with the dumbbells hanging at your sides.
- 02
Raise: lift out to the sides to about shoulder height, elbows slightly bent.
- 03
Return: lower under control without swinging the body.
Common mistakes
- Swinging the body to throw the dumbbells up.
- Raising the arms well above shoulder height.
- Wrists clearly higher than the elbows, with the forearms tilting up.
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.
- Instead of this exercise, doSingle-Arm Cable Lateral Raise
Equipment needed: Cable
When it applies: Use when a cable station is available; finish one side, then switch. Cable stack numbers do not convert to dumbbell weight. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceSingle-Arm Cable Lateral Raise
Equipment needed: Dumbbell
When it applies: Use when the cable is taken or at home; both arms together, logged per dumbbell. (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.