The first is to exercise the triceps, the main movements are seated behind the neck arm flexion, which requires the exerciser to sit upright, then hold the dumbbell with both hands behind the neck and clench the elbows, fixing the bilateral elbow joints, then make the dumbbell rise from the lowest to the highest above the head, during which the elbows are not locked. The second dumbbell exercise for the triceps is called the prone dumbbell arm flexion, and the target muscle group is still the triceps. The main movement to exercise the biceps using dumbbells is the dumbbell curl, and for the forearm extensors and flexors, the main exercise is the wrist curl with dumbbells.