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 bench with back support and hold one dumbbell by one end with both palms against the inner side of the plate; press it overhead with straight arms.
- 02
Keep the upper arms close to the head and pointing to the ceiling, elbows pointing forward and up, back against the pad, abs braced.
- 03
Inhale and, keeping the upper arms still, bend the elbows to lower the dumbbell behind the head until the forearms are below horizontal and you feel a triceps stretch.
- 04
Exhale and extend the arms to lift the dumbbell back overhead, elbows not locked.
Common mistakes
- Flaring the elbows wide to the sides.
- Arching the lower back and pushing the chest out.
- Lowering too fast so the dumbbell hits the back of the neck.
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.