1. Lift the dumbbell. Don't choose dumbbells that are too big. In the process of lifting, bend your palm upwards and try to exceed your eyebrows. Long-term persistence will be better. 2. Push-ups. This exercise can effectively activate the three muscles of the upper limb, and the elbow should be at 90 degrees to the ground in posture, so as to be effective. 3. Pull-ups. Grasp the horizontal bar with both hands and use the strength of upper limbs and arms to drive the body to move upward. Remember to slow down as much as possible when your body goes down to make your muscles stronger.