In fact, if you have a pair of dumbbells, you can train all the muscles in your upper body into a good figure. As follows, the number of exercise training parts is dumbbell shoulder pressing. Chest 5- 18 dumbbell rowing vertically. Shoulder 5- 18 One-arm flexion stretches the back of the upper arm (Brachial 3) 5- 18 One-arm flexion stretches the upper arm to the back of the neck. Back (Brachial 3) 5- 18 Lie on your back, bend your arms and pull down your chest. The back is 5- 18, and the front side of the upper arm (the second arm) is alternately flexed, and the wrist is stretched and flexed, and the sitting posture of the inner forearm is 5- 18. 15- 20 support and bend the front side of the upper arm (arm 2) 8- 15 dumbbell weight squat thigh 15-20 lift the heel of the calf with one leg in each group 15-20 or more.