Open your feet, shoulder width apart, bend your elbows in front of your body, hold the dumbbell in your hand, and raise your arms in turn.

When lifting, pay attention to inhale, straighten your arms, keep your body upright, hold your chest and abdomen, and then exhale and put it down, so that you can alternate up and down, and don't move too fast.

2 dumbbell forward lift

Open your feet, shoulder width apart, hold the dumbbells in front of you with both hands, straighten your arms and face your fists. Then lift the dumbbell with one arm and continue to lift it from the front to the top of your head through the front cross lift.

Pay attention to inhale when raising your arms, exhale when reducing them, keep your body upright, and push your shoulders when your arms are straight.

3 dumbbell side lift

Open your feet shoulder-width apart, hold the dumbbells in front of you with both hands, straighten your arms and punch your eyes forward. When exercising, the shoulders exert force, and the arms are straightened to both sides and lifted to shoulder height.

Pay attention to inhale through the nose when lifting sideways, slowly, and exhale through the mouth when putting down.

4 dumbbell side lift

Open your feet shoulder-width apart, hold the dumbbells in front of you with both hands, straighten your arms and punch your eyes forward. When exercising, the shoulders exert force, and the arms straighten to both sides and then continue to the top of the head.

Keep your arms straight during exercise, stop after lifting, tighten your shoulders and chest, and then recover according to the original route.

5 dumbbell bench press

Lie on your back on the bench with your legs bent, your feet on the ground apart, your arms straight at your sides, and a dumbbell in each hand. Then, straighten your arms and lift the dumbbell to your chest until your arms are perpendicular to your body.

Pay attention to this action, inhale when lifting and exhale when recovering.

6 barbell neck back pressing

Stand with your feet left and right apart. Bend your elbows, hold the barbell and put it on the shoulder behind your neck. Lift the barbell with your arms straight, put it down, restore it, and repeat the exercise.

Pay attention to the wide grip of the barbell, keep your hands straight and your shoulders hard when lifting the barbell.

7 barbell forward lift

Open your feet, shoulder width apart, hold the barbell in front of your body with both hands, straighten your arms, face your fists, and then lift the barbell from the front to your head with both hands.

Pay attention to inhale when raising your arm, exhale when lowering it, and exert force on your shoulders when straightening your arm.

8 lift the kettle bell

Stand with your feet apart, with your sides straight and drooping at your sides, holding a kettle bell in each hand, then raise your arms horizontally, bend your elbows, droop your forearms, raise your upper arms as much as possible, and slowly put them down after a short pause.

Pay attention to inhale deeply when you pull it up and exhale when you put it down.