Use your dumbbells and do this every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it at the fingertips, hold the forearm still and then hold it tightly, lift the dumbbell to the wrist, slide it to the fingertips, hold it tightly, and so on.

The detailed answer to the specific part is as follows:

1, dumbbell bending, biceps training

2, dumbbell flexion and extension, training triceps

3, dumbbell forehand backhand wrist flip, training forearm muscles.

4, dumbbell lift+standing bird, training shoulder deltoid.

There are many maps on the internet for specific actions. The words are not clear! Practice a part every day, at least 8 groups every day, and each group is 8- 10 exhausted. Breathing patterns of anaerobic exercise. Circulate for 4 days, and then take a day off to ensure adequate sleep and complete muscle recovery.