First, place your forearm flat against the wall for support. Bend the opposite arm and hold your briefcase at your side, letting the arm holding the briefcase hang naturally. Simultaneously lift your head, straighten your back, and keep your body parallel to the floor. Relax the supporting leg and stand upright. Engage your triceps to pull the briefcase backward and upward until your arm is fully extended. Hold this position for 1-2 seconds.
Office Bag Static Hold
Stand with feet shoulder-width apart. Grasp your office bag straps with palms facing upward, elbows tucked close to your body. Use your biceps to control the bag, preventing it from swinging. During training, you can also try holding the straps with palms facing each other to achieve different training effects. Hold for about 30 seconds, then relax.
Weighted Neck Strength Exercise
Stand with feet shoulder-width apart. Place your office bag strap over your head (ensure the strap isn't too narrow). Straighten your neck and rest your hands on your knees for support. Next, using your neck muscles, lower your head forward. Then, engage your neck muscles to lift your head back up to the starting position. Repeat this movement for training.