Dumbbell hammer bending, dumbbell sitting bending, barbell bending, dumbbell sitting posture with both hands and back arms flexed and stretched, dumbbell lying flat with both arms flexed and stretched, dumbbell single arm flexed and stretched. These movements can practice arm strength.

The best action to practice the back is pull-ups, and then the equipment includes vertical pull-down, sitting stroke, dumbbell stroke, barbell stroke and hard pull. These actions can exercise the muscles of the back. If you don't know how to do these actions, just follow the name I told you, and Baidu search will have videos or pictures, which you can understand at a glance.

Do five groups for each of the above actions, each group is 8- 12. The rest time between groups is 30 seconds to one minute, and the rest time between actions is 2 minutes. Do as many pull-ups as possible, but the movements must be in place.