1, stand with your legs together, hold your head up and chest out, abdomen in, and lift the barbell to your chest with both hands.

2, the upper arm is clamped on both sides of the body, close your eyes and slowly barbell dumbbells. Close your eyes to better feel the use of arm strength. If you feel that closing your eyes can't keep your balance, you can open your eyes.

3. When lifting the barbell, pay attention to the five fingers facing yourself. In addition, the most important thing is to lift the barbell with the strength of the upper arm and avoid the strength of the forearm.

4. Slowly lift the barbell to touch your body, and then slowly put it down.

5. Repeat this action for at least 30 times.