1, hold the dumbbell with one hand (tighter), sit on both sides with your knees apart, hold the dumbbell with the non-dominant hand, lean forward slightly, lean your elbow back against the inner thigh, and rest your other hand on the other knee. Put down the dumbbell until the arm hangs from the shoulder and the palm is outward. Keep your upper arm still, slowly bend your elbow and raise the dumbbell as high as possible in the direction of your face. Don't turn your upper arm, don't lift your upper body, and don't buckle your wrist. Pause for a moment and feel the compression of biceps. Slowly lower the dumbbell to the starting position and rotate the wrist inward. Repeat the above actions until a set of exercises is completed. Change your other hand and repeat the above actions for the same number of times. Repeatedly, you can effectively practice forearm muscles.

2. Doing bench presses with dumbbells (must be heavy) or pull-ups on the horizontal bar are all very good ways to practice latissimus dorsi.

3, the biceps brachii main pull, you can use the big arm to do dumbbell flexion and extension, do not put it in the end when stretching, so that the biceps brachii has been stressed. Also, when bending and stretching the dumbbell arm, because it is 180 degrees from straightening to bending, it can be done in three steps, the first step is done 7 times below 90 degrees, the second step is done 7 times above 90 degrees, and the third step is done again.

4. Triceps brachii push (1) dumbbell bench press; (2) Bending and stretching of the dumbbell arm with one arm behind the neck.

5. The deltoid muscle is divided into three bundles: front, middle and back. You can do toe bench press exercises; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat.

6. Hold the dumbbells on both sides of your legs with both hands, shrug your shoulders and practice trapezius muscles repeatedly.

Group training, each group 1 ~ 20.