The muscles of the arm are exercised in four main areas. 1. the muscles of the anterior part of the upper arm are exercised, such as the biceps femoris, which can be flexed by holding weights in the elbow joint, which can effectively exercise the strength of the biceps femoris. 2. the triceps brachii muscles on the posterior side can be extended by holding weights in the shoulder joint, which can play the role of muscle contraction of the triceps brachii, which can also be exercised after a long time. 3, is for the forearm palmar side of the position, such as the flexor tendon and the position of the brachioradialis, these places after hand-holding weights for lifting lifting, can also play a good exercise effect. 4, is located in the back of the forearm hand muscle exercise, you can take a hand-holding weights wrist joint dorsiflexion posture, which can effectively promote muscle strength training, but these The process of muscle exercise, strength, time and range of activities to gradually increase, do not appear excessive fierce, resulting in muscle tissue damage and other situations, and before training it is best to warm water bags of hot compresses, so that muscle tissue can become relaxed some, to avoid strains, and after training must pay attention to warmth, not to appear cold.