You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head, and control the dumbbell to slowly return to the initial position.

2. Dumbbell rowing upright

Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time.

3. Bend down to lift dumbbells and stretch with one arm.

Bend over, with your left hand resting on the edge of the stool or hard bed, your left knee kneeling on the stool, your right leg slightly bending to support your body, your right hand holding a dumbbell, your upper arm sticking to your side, and your forearm naturally drooping. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position.

Extended data:

Benefits of long-term exercise:

1, can modify muscle lines, increase muscle endurance, and often do heavy dumbbell exercises, which can make muscles firm, strengthen muscle fibers and increase muscle strength.

2, can exercise upper limb muscles and waist and abdomen muscles. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.

3, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.

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