2. Tilt the dumbbell upward and bench press.

3. Dumbbell bird in prone position

4. Tilted dumbbell bird

5. Flexion and extension of the back arm of the neck when standing

6. Bend and stretch your arms.

Sit down and bend over

8. Standing dumbbell bending

9. Stand-up stretcher single arm anti-pinch bending

10. Sit on dumbbells and bend alternately.