Posterior arm
Action 1: standing or sitting position, his right hand holding dumbbells (3 to 5 pounds). Right-hand bend in the back of the head as far as sagging, and then pull up. Repeat this action two groups, each 10 times.About exchange.
Action 2: sitting in a chair, his hands on the hip side, and then use the power of mobile arm hip to the ground, then lifted to the chair surface. Repeat two groups, each 20 times.
Anterior arm
Action 3: standing, maintain a straight back. With both hands holding dumbbells, lift down to repeat the action three groups, each 20 times.
Action 4: push-ups. 2 ~ 3 groups 10 times.