Hello, I have 6 years of fitness history. Although I work hard in the gym every day now, I can only keep in touch with dumbbells when I was a student. It is not recommended that you only practice forearm, but should develop in an all-round way. For example, push-ups are used to connect the pectoral muscles and triceps brachii. Dumbbells can be connected with biceps brachii through sitting posture (people sit up straight, hold their heads up and chest out, and hold dumbbells in their hands and bend upward), and connected with forearm and brachialis muscle through hammer bending (standing posture, holding the body with big arms, lifting the dumb hands vertically and bending upward like a hammer). (The forearm is fixed on the chair, only the wrist is exposed, and the dumbbell wrist is turned up). The dumbbell wrist bends to practice the forearm muscles. (The dumbbell is raised above the head, the arm is close to the head, and the dumbbell is held for arm flexion and extension.) The dumbbell wall flexes and stretches to contact the arm triceps, while the sitting dumbbell pushes the shoulder upwards (the dumbbell is raised above the head, which is the last action to lift the barbell upwards in weightlifting competition) and contacts the shoulder deltoid.