1. Bend over and lift the dumbbell for paddling: Hold a dumbbell in each hand, with your knees slightly bent, your upper body leaning forward and your hips backward, bend over and keep your back straight so that your upper body is almost parallel to the ground. Arms droop naturally, palms face each other, and look forward. This is the starting position of the action. Shoulder blades contract, elbows are close to your body, and dumbbells are quickly lifted to your sides while exhaling. Keep the back muscles tight at the top, and stay 1 sec. Then slowly put the dumbbell back to the starting position and inhale at the same time.

2. Dumbbell Shrugging: Hold the chair with one hand and the dumbbell with the other. Keep your back stable and bend your elbow to lift the dumbbell to your waist. Put down the dumbbell and return to the starting position. Repeat several times and then switch sides.

3. Sitting posture One-arm dumbbell rowing: Sit on a stool and hold a dumbbell in each hand. Put a dumbbell on the inner thigh and straighten the other arm. Extend your straight arm to the back of your body. Imagine that there is a pen in the middle of your back. You have to grab it hard and pause at the top. When you put it down, your arm slowly closes up instead of falling freely.