The body naturally stands on the ground, holds the barbell bar at a middle distance, and naturally sinks to the starting position. Pay attention to the starting position, the barbell should not be close to the thigh, and you need to hold it with both hands. Lift the barbell forward to a height slightly higher than the shoulder, stay for 2 seconds, and then return to the starting position.

Arnold recommended it 20 times.

Hold the dumbbell in your palm, put it on your chest, and keep your arms close to your body.

As the dumbbell rises slowly, rotate the arm until the palm is outward, stay at the top and contract for one second. Then the dumbbell retracts to the initial position at a uniform speed. When the arm is rotated during retraction, the bottom palm will return to the initial inward state.

3. Tilt the dumbbell horizontally for 20 times.

Separate your feet and bend about 90; Hold dumbbells with both hands facing each other and fists facing each other; Elbows are slightly bent and arms are perpendicular to the ground.

Stretch your arms to both sides, and rotate your arms at the same time, with your fists facing down, your elbows tightened, and your shoulders exerted. Imagine the whole arm and dumbbell moving as a whole. When you put it down, your arms slowly turn inward and close, instead of falling freely.