Stand side-on to a bench with your closest hand and knee on the bench, back parallel to the floor (neck in line) and a dumbbell in your other hand, arm hanging straight down.

侧立于练习凳一侧，靠凳一侧的手与膝支撑于凳。背部与地面平行(与颈部成一条直线)，另一侧手手持哑铃，手臂垂直悬于体侧。

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Action 1: feet apart stand, the hands hold dumbbell, palm, a curve elbow, relative to keep dumbbell leave the body.

动作1：双脚分开站立，双手握哑铃，掌心相对，稍稍弯曲手肘，保持哑铃离开身体。

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Action 1: feet apart stand, the hands hold dumbbell, palm, a curve elbow, relative to keep dumbbell leave the body.

动作1：双脚分开站立，双手握哑铃，掌心相对，稍稍弯曲手肘，保持哑铃离开身体。

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