This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI 生成示意：面部参考本人照片；身体、器械与背景为虚拟生成，不代表本人真实体型或训练记录。生成工具：内置 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-up: stand firmly with the dumbbells hanging at your sides.
- 02
Raise: lift out to the sides to about shoulder height, elbows slightly bent.
- 03
Return: lower under control without swinging the body.
Common mistakes
- Swinging the body to throw the dumbbells up.
- Raising the arms well above shoulder height.
- Wrists clearly higher than the elbows, with the forearms tilting 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.