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
One hand and knee on a bench or sturdy chair; other hand holds a dumbbell hanging down; back flat.
- 02
Retract the shoulder blade and pull the dumbbell toward the hip with the elbow close to the body.
- 03
Pause at the top, then lower under control to a straight arm.
- 04
Finish the prescribed reps on one side, then switch.
Common mistakes
- Rotating the torso for momentum.
- Only shrugging instead of rowing.
- Letting the dumbbell pull the shoulder too far forward 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.