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
Hold one dumbbell vertically against the chest with both hands, elbows down.
- 02
Feet shoulder-width or slightly wider, toes slightly out, chest up.
- 03
Squat with hips and knees together; elbows travel inside the knees; back flat.
- 04
Stand by driving through the feet. Log the weight of the single dumbbell you hold.
Common mistakes
- Dumbbell drifting away from the chest and the upper back rounding.
- Knees caving inward.
- Weight shifting forward with the heels lifting.
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.