1:杠铃颈后臂屈伸
2:哑铃颈后臂屈伸
3:杠铃仰卧臂屈伸
4:哑铃俯身臂屈伸
5:凳上反屈伸
6:窄握双杠臂屈伸
7:拉力器屈臂下压
8:拉力器屈臂下拉
9:窄握杠铃推举
10:窄距俯卧撑
11:拉力器臂屈伸