1. Elastic rope bending: Stand, with one foot on the elastic belt, hold elastic belt in front of you and fix it, and hold the other end of elastic belt with the other hand, with the arm bent and the upper arm perpendicular to the ground. Lift elastic belt with the muscles at the back of the arm, pause and then put it down.
2. Rowing with one-arm elastic rope: separate your feet shoulder-width apart and grab the rope at both sides of your body with your arms. Then one arm slowly curls up, fingers outward, just like touching the shoulder, squeezing the biceps at the top. Slowly lower your hand back to the starting position and repeat the arm opposite you.
3. The elastic rope bends back and forth: the feet are shoulder-width apart, and each hand holds a elastic belt on each side of the body. First, bend the right hand and lift it up, while the left hand pulls down elastic belt; Bend your left hand and lift it, while pulling down elastic belt with your right hand.