Teach you how to create a super hunk

　　1. Kneeling barbell wrist curl
　　
　　Target muscle: Flexor carpi ulnaris. Flexor carpi radialis (inside flexor muscles are trained with an overhand grip, and extensor muscles on the outside of the forearm are trained with an underhand grip)
　　
　　1. Kneel in front of a bench, place your forearms on the bench, and extend your hands outside the bench and hang down.
　　
　　2. Bend the barbell upward to the limit with force and perform peak contraction. Then try to decentralize and restore as much as possible.
　　
　　2. Side curls
　　
　　Target muscles: forearm muscles and brachialis
　　
　　1. Stand naturally, hold bells with both hands hanging by your sides, and fists facing forward.
　　
　　2. Curl the forearm muscles and brachialis muscles upward to the front of the shoulder and perform peak contraction. Then slowly lower and restore.
　　
　　For the above exercises, do 2 to 3 groups of each movement, 8 to 12 times in each group.
　　
　　3. Standing barbell curl
　　
　　Target muscles: biceps
　　
　　1. Stand with your feet shoulder-width apart, bend your knees slightly, hold the barbell with a medium grip with both hands and hang it in front of your thighs, with your upper arms close to your sides and your palms facing forward.
　　
　　2. Use the contraction force of the biceps to curl the barbell to the chest and perform peak contraction. Then slowly lower and restore.
　　
　　4. Sit down dumbbell curl
　　
　　Target muscles: Lateral head of biceps and brachialis
　　
　　1. Sit on the end of the bench with your feet apart, lean your upper body forward, hold a bell in one hand and hang it between your legs, and support the lower part of your arm and elbow joint on the inside of the leg on the same side. The other hand can be used to support the leg to maintain balance.
　　
　　2. Using the elbow joint as the axis, use the contraction of the biceps to bend the forearm upward to perform peak contraction. Then slowly lower and restore.