1 rowing with one hand dumbbell 1. Once standing on one side of the bench, support your palms and knees close to the bench, and then your upper body is parallel to the ground.

2. Hold the dumbbell with the other hand straight.

3. Keep your back stable and bend your elbow to lift the dumbbell to your waist.

4. Put down the dumbbell and return to the starting position. Repeat several times and then change sides.

2 dumbbell bending row 1. First, adjust the bench to be horizontal or slightly inclined, get down and face the bench, and hold the dumbbell with both hands straight.

2. Lift the dumbbell to chest height,

3. Put down the dumbbell, return to the starting position and start again.

3 standing dumbbell rowing 1. Stand up straight, knees slightly bent, feet shoulder-width apart.

2. Dumbbells are close to the front of the body, and the dumbbells are raised to the height of the chin.

3. Hold it for two seconds, then put it down, return to the starting position and start again.

4 dumbbell shrug 1. Stand up straight, knees slightly bent, feet shoulder-width apart.

2. Keep your arms straight and shrug. When your shoulder reaches the highest point, stay for three seconds.

3. Relax your shoulders and start again after returning to the starting position.

4. When you shrug your shoulders, keep your shoulders straight up and down and don't look back.