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 hip-width with a dumbbell at each shoulder, palms forward or slightly in.
- 02
Brace and press the dumbbells overhead to straight arms, slightly behind the head line.
- 03
Lower under control back to shoulder height.
- 04
Avoid over-arching the lower back; if too heavy, sit or reduce the load.
Common mistakes
- Severe arching of the lower back.
- Chin jutting forward and the head moving forward during the press.
- Driving with the legs for momentum (turning it into a push press).
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.