Next, I will summarize five combination exercises with the best and fastest barbell effect for you.

1. barbell standing rowing: mainly exercise latissimus dorsi, the largest muscle group in the upper back. Followed by trapezius, deltoid posterior bundle and biceps brachii.

2. Barbell bending: mainly exercise biceps brachii followed by forearm muscles.

3. Stand at attention: mainly exercise deltoid muscle and triceps brachii, followed by pectoralis major, trapezius muscle and back muscle.

4. Pay attention to rowing: mainly exercise deltoid muscle and trapezius muscle, followed by biceps brachii and forearm.

5. Shrugging: Mainly exercise trapezius muscle, neck muscle and upper back muscle group.

The above five exercises are the most obvious muscles! I want to attach the website of the exercise method to each of you, but I can't answer the website ... I have to rely on the landlord to search it one by one. I'm sorry ... I advise the landlord to exercise properly for a long time. Don't exercise too hard on impulse! That hurts your health! I wish the landlord suddenly become a muscular man!