1. Bending: Bending with dumbbells or barbells can exercise biceps brachii and brachialis muscles of the arm. Keep your back straight, hold the dumbbell or barbell with both hands, slowly lift it to shoulder level, and then slowly put it down. Repeat many times.
2. Neck flexion and extension: Use dumbbells or barbells for neck flexion and extension, which can exercise the triceps of the arm. Stand or sit on a stool, hold a dumbbell or barbell in each hand, put your arms behind your head, then stretch your arms up hard and then put them down slowly. Repeat many times.
3. Bend your arm: You can exercise the triceps and forearms of your arm by bending your arm with dumbbells or barbells. Feet shoulder-width apart, lean forward, hold a dumbbell or barbell in each hand, then bend your arms down and lift them slowly. Repeat many times.
4. Lifting the hammer: Use dumbbells or barbells to lift the hammer, which can exercise the biceps brachii of the arm. Hold a dumbbell or barbell in each hand, palms inward, arms droop naturally, then bend your arms upward hard, and then slowly put them down. Repeat many times.
5. Concentrated bending: Choose a pair of lighter dumbbells or barbells to do concentrated bending exercises. Hold a dumbbell or barbell in each hand, and your arms will naturally droop. Then bend your arm up hard and try to lift dumbbells or barbells with the strength of biceps brachii. Repeat many times.
6. supine arm flexion and extension: lying on a stool, holding a dumbbell or barbell in each hand, straightening your arm up, then bending your arm down hard, and then slowly lifting it. Repeat many times.
In the process of practice, pay attention to maintain the correct posture to avoid injury due to excessive force or irregular movements. At the same time, according to your physical condition and fitness goals, adjust the training intensity and times appropriately.