Jeff, a world-famous fitness master, tells you how to exercise your arms with your bare hands and have a perfect biceps brachii, which is suitable for fitness experts.

Many people think that unarmed training can't make the arm stronger. This is a wrong thinking, which is world-famous today.

Fitness guru Jeff will show you four moves.

Plus the horizontal bar to explain how to build strong triceps brachii and biceps brachii.

Single top and double bottom pull-ups.

Action explanation: practice one arm at a time, and the speed of centrifugal contraction should be slow.

2. Two-headed lateral bending with bare hands.

Action explanation: don't use the abdomen, do it completely with the biceps.

3. Triceps push-ups

Action explanation: elbow adduction, getting up and landing on both knees, squatting on the toes.

4. Sitting posture and body support

Action explanation: when your feet are off the ground, do it as long as you can.

There are only two movements in each muscle group above. Fast unarmed training requires only the horizontal bar and no excuses.