This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Stand with a dumbbell in each hand, arms down, palms forward.
- 02
Keep the upper arms still and curl the dumbbells toward the shoulders.
- 03
Pause briefly, then lower under control to straight arms.
- 04
Both arms together or alternating; log reps as prescribed.
Common mistakes
- Leaning back and swinging for momentum.
- Elbows drifting forward, turning it into a front raise.
- Lowering too fast with no control on the way 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.