Back, the most effective, one-handed dumbbell rowing, wide horizontal bar pull-ups, attention, the movement must be slow, so that muscles can be fully stressed. Be stimulated. Pull down the instrument. There is also an instrument that is pulled up. Sit down and row.

Chest, wide distance, cross legs, parallel bars practice push-ups, but lower limbs droop. Bench press, inclined plate bench press. Dumbbell bird