These four exercises are very effective for us to exercise the biceps brachii in our chest and hands. Let's talk about arm exercises first. First, our dumbbells focus on bending exercises. We can sit or stand in this exercise, but in the practice of standing posture, we can concentrate more and not exercise easily.

The second is the bending of the stretcher, which is also the exercise of biceps brachii.

The third kind of exercise is chest exercise, which is a dumbbell bird exercise that many bodybuilders are familiar with.

The fourth is to exercise birds with stretchers, and the exercise action is similar to dumbbell birds.