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
Set a stable incline, keep the back on the bench and feet planted, and hold one dumbbell in each hand at the sides.
- 02
Let the upper arms hang slightly behind the torso with shoulders relaxed and wrists steady.
- 03
Curl both dumbbells toward the shoulders together while keeping the upper arms mostly still.
- 04
Lower slowly without bouncing the torso or swinging the shoulders forward.
Common mistakes
- Moving the elbows far forward and swinging through the shoulders.
- Using a nearly flat bench or leaving the pad so it becomes an ordinary curl.
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.