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
Lie on the floor, knees bent, a dumbbell in each hand above the chest.
- 02
Lower with elbows about 45° from the torso until the upper arms lightly touch the floor.
- 03
Pause briefly, then press back up.
- 04
No bench needed; set the dumbbells beside you before sitting up.
Common mistakes
- Slamming the elbows into the floor and bouncing.
- Wrists bending back.
- Swinging the dumbbells forward while sitting 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.
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.