1, dumbbell bending. Dumbbell lifting has better balance than barbell lifting. If the muscles of one arm are large, you can play dumbbell-like toys for the weak arm to achieve physical consistency and beauty.

2. Sit on a barbell and bend. Bending with barbell can better isolate biceps brachii, thus achieving better training effect and line differentiation. For triceps brachii, because two heads and three heads are basically trained together on the same day, the physical strength may not keep up after practicing two heads. It is best to eat some digestible carbohydrates to replenish energy half an hour before practice, which can improve the performance during training.

3, parallel bars arm flexion and extension. This action is also an action with more contact from childhood, which is more suitable for life. The parallel bars can fully stimulate the triceps brachii and chest with their own weight.

4. Pull down the rope. When pulling down the rope, try to keep your feet shoulder width, palms down, and pull down with the strength of your triceps, not your waist.

5, dumbbell neck and back arm flexion and extension. This is one of the best core movements for training triceps with dumbbells. The flexion and extension of the back arm of the dumbbell neck can almost completely isolate the triceps, which is not helpful to other muscles. The training effect is good, and it also has a good exercise effect on the back. However, when training, we must pay attention to safety. If the dumbbell is heavy enough, it is recommended to have a fitness partner to protect it.