Practice method

1 supine bend arm pull-ups

Target parts: lower chest and back

Methods: Lie on your back by the bed of a flat stool or hard bed, with the upper scapula and head suspended, the upper body supported by the middle back, and the legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.

Practice effect: a broad and solid chest can make you look more confident and reliable. Coupled with the thick fan-shaped back, it is even more perfect. If there is any exercise that can exercise the chest and back well at the same time, it is only this exercise. It is said that it can also increase breasts. Schwarzenegger often practices immediately after squatting to increase the circumference of the whole upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups respectively.

2 Dumbbells bend alternately

Target site: the front of the upper arm

Method: You can sit in a standing position, step on the ground with your feet together, keep your torso straight, and hang a dumbbell beside you with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.

3 sit dumbbell wrist flexion and extension

Target position: inside of forearm

Methods: Sit with your legs on the ground, put your forearm on your right leg with a dumbbell in your right hand, your wrist suspended and your palm facing up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.

Practice effect: arm wrestling is a strength competition between men. Forearm flexors play an important role in bending wrists, which can be exercised through wrist flexion and extension. In order to avoid the imbalance of muscle strength, it is recommended to practice wrist flexion and extension frequently, that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible.

Dumbbell support bending

Target muscle: biceps brachii

Sitting posture, legs apart, feet supported on the ground, right hand holding dumbbells, right upper arm supported by the inner thigh, left hand on the left knee, torso slightly forward. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.