1.Build muscle form
2.Lifting can reduce the pressure of the spine
3.Hand-held dumbbell single legs lift heel practice, the effect is better than with calf machine training

3.With one or both dumbbell do exercises (to single arm bent boating next back much safer) can make back muscles grow faster
4.Dumbbell is resting wrist bending heave can develop forearm inside muscle group, Development forearm lateral muscle group is holding in reverse bend heave wrist,etc.