1, stand upright, hold a dumbbell in each hand, palms facing each other. Keep your arms slightly flexed and lift the dumbbell horizontally to a height slightly above your shoulders. Stop for a while, and then slowly put it down to recover.

2, Romanian-style hard pull: upright, palm down a pair of dumbbells, and hung in front of you. Let the center of gravity fall back to the heel by lifting the hip, the knee bends slightly, and the dumbbell slides down the thigh until it reaches the middle of the tibia. Return to the starting position and repeat.

3, dumbbell bird: lying on a flat stool, feet supporting the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep your arm slightly flexed and slowly lower the dumbbell along the arc until your upper arm is flat with the ground. Stop, then the dumbbell returns to the starting position along the same arc, and repeat.

4. Vertical stride: Hold a pair of dumbbells vertically to the side. Stand facing the bench, then step on the square leg and put your right foot on the bench. Press down the right leg hard to drive the body to move to the stool until the feet are flat on the stool surface. Then step down on your left leg and let your body return to the starting position. Then step on the left leg, repeat and double retreat alternately.

5, bilateral dumbbell rowing: hold a pair of dumbbells with your palm down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.