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
Hold a dumbbell in each hand at the sides, palms facing in, standing tall with the feet hip-width apart.
- 02
Keep the arms straight, chest up and eyes level.
- 03
Exhale and lift the shoulders straight up toward the ears, pausing about one second at the top.
- 04
Inhale and lower the shoulders back down under control.
Common mistakes
- Rolling the shoulders in circles.
- Bending the elbows to pull the dumbbells up.
- Pushing the head forward or looking down.
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.