The way to grow the longest muscle is to find a suitable weight, which can make you try your best in each group and is only effective within 10. Each group will be exhausted, at least three groups a day. Each group should not do too many times, nor too few times. Doing too much means that the weight is not enough, it is endurance. Doing too little is simply strength training, and the weight is too heavy to grow muscles.
The most ideal is 5~ 10 for each group, and 3~6 groups a day is enough.
If you think this action is not good, you can also choose to do pull-ups. Pull-ups not only exercise biceps brachii and latissimus dorsi, but also stimulate deltoid muscle.
Pure hand tour, hope to adopt ~