Biceps brachii, lifting hammer
1. Standing posture (or sitting posture), holding dumbbells hanging from the side, palms facing each other, upper arms close to the side, elbow joint is the only movable joint.
2. Bend upward forcibly, and you can feel the swelling on the outside of biceps brachii. At the highest point, perform peak contraction, hold for a moment, and then slowly recover. At the lowest point, the arm is completely straight.
3. Do it after changing sides. In order to avoid body borrowing during the movement, the trunk can lean forward slightly.
Biceps brachii, upright dumbbell bending
1. Stand up straight (you can also sit at the end of the stool or on a stool with a vertical backrest), with dumbbells hanging to one side of your body, palms facing each other, and elbows leaning against your sides.
2.？ With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, and then pause.
3. Then control the reduction. Then the other arm does the same thing. Forearm and wrist external rotation is to fully contract biceps brachii, exercise the inner head of biceps brachii, and better separate biceps brachii.
Flexion and extension of triceps brachii, single arm neck and back arm
1. Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head; Put your left hand on your left waist.
2. The right upper arm clings to the right ear and is not allowed to move; The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then, with the help of the contraction force of the triceps brachii of the right arm, hold the bell, lift it up and reset it; Repeat, when the left and right hands alternate, complete the same number of times.