1. Dumbbell: It is very effective to use dumbbells for arm training. Here are some training moves:

-Dumbbell Bend: Stand with one dumbbell in each hand and your arms droop naturally. Bend your elbow to lift the dumbbell, and then slowly lower it.

-Bend the arm behind the dumbbell neck: sit on the stool, hold the dumbbell, stretch your arm backwards, then bend your arm to lift the dumbbell and then slowly put it down.

-Dumbbells bend alternately: stand, hold a dumbbell in each hand, and your arms naturally droop. Lift dumbbells in turn, and then slowly lower them.

2. Barbell: Using barbell for arm training can increase the load and improve muscle strength. Here are some training moves:

-Barbell bench press: Lie on the bench press, hold the barbell with both hands, push the barbell up with both arms straight, and then slowly put it down.

-Barbell rowing: Stand, hold the barbell with both hands, bend over and lean forward, with your arms drooping naturally, then pull the barbell up hard and then slowly put it down.

3. elastic belt: elastic belt is a convenient training tool, suitable for use at home or when traveling. Here are some training moves:

-elastic belt Bend: Step on the elastic belt, hold both ends of the belt with both hands, and your arms will naturally droop. Bend your elbow and pull elastic belt up, then slowly lower it.

-elastic belt's triceps extension: Fix elastic belt on a stable bracket, face the bracket, hold one end of elastic belt with both hands, pull the arm straight down, then bend your elbow to lift the arm, and then slowly lower it.

In addition to using equipment, you can also carry out weight-bearing training without equipment, such as push-ups and pull-ups. These movements can also effectively exercise arm muscle strength.

Please pay attention to the following points during training:

-Choose the right weight or resistance to ensure the correct posture of each movement and feel certain challenges.

-Do proper warm-up exercises to reduce the risk of injury.

-Maintain correct posture and movement skills, and avoid overexertion or incorrect movements.

-Control the speed of training and pay attention to the quality rather than quantity of movements.

-Arrange the training plan reasonably, including adequate rest time, so that muscles can recover and grow.

The most important thing is to make a suitable training plan according to your own situation and goals, and consult a fitness coach or professional before training.