Hang two handles on the high pulleys on both sides. People stand in the middle with one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground.

Bend your elbow and pull the handles on both sides to your head in a steady motion, keeping your upper arm stable and your palms up; When the biceps contract to the maximum, try to pull to the middle. Then slowly return to the starting position.

Choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Hold the barbell with the palm of your hand and keep the grip shoulder width. The foot spacing is consistent with the shoulder width, and each group has at least 15 times.

Hang a handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.

Bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.