1, dumbbell bending arm: exercise biceps.

Sit in the fitness chair, legs slightly apart, holding dumbbells. Lean forward so that the elbow of the hand holding the dumbbell can touch the knee on the same side, not the knee. Swing your arms down and then lift them in the direction of your shoulders. Each group did 10 times. Exchange hands and repeat this action. ?

2 dumbbell neck and back arm flexion and extension: exercise your triceps?

Stand, lift the weight over your head, bend your elbow 90 degrees, slowly lift the weight over your head, then put it back to the starting position, repeat the action and feel the stretching of the triceps. ?

3, dumbbell side lift: exercise your deltoid muscle?

This action can exercise your posterior deltoid muscle and strengthen your arms and upper back. Stand up straight, hold the dumbbells with both hands and put them at your sides. Hips and elbows are slightly flexed, dumbbells are raised to shoulder level, and then the movements are slowly restored. Repeat this action. ?

4, sit on the barbell and bend your wrist: exercise your forearm.

Strong forearm strength can improve your grip strength, making rock climbing, pull-ups and all other sports that require grip strength easier. Stand or sit in a chair, lift the weight forward with both hands and palms, put the weight in front of your body, then bend your wrist upward, keep your arm still, and only use your wrist to exert force to roll up the weight as much as possible by squeezing the forearm muscles, then slowly put it down and repeat the action.