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。

youdao

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。

youdao