Use dumbbells to exercise arm muscles, and you can do the following actions:

1, sit on dumbbells and bend alternately.

2, sit dumbbell bending

3. Bend over and lift dumbbells with one arm while sitting.

4. Sit back and bend the dumbbell

5. Flexion and extension of the back arm of the neck of an upright dumbbell.

6, sit dumbbell neck back arm flexion and extension

7. Alternate bending of vertical dumbbells

8. Bend and extend the dumbbell arm.

9, supine dumbbell bending

The above actions can fully exercise the arm muscles, and the number and number of groups can be set according to your own situation.