Exercise method:

Biceps brachii: dumbbell bending (4 groups) and pull-ups (4 groups, each group 10 or more).

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can do 8 to 12RM dumbbell bending, and each group can do about 8 to 12. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.