Strength Training Exercises For The Arms

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Cross-Body Shoulder Raise, side lying

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Cross-Body Shoulder Raise, side lying

Push-up On Exercise Ball

muscles:	Pectoralis Major, Serratus Anterior
auxiliary muscles:	Triceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids
		required:	Exercise Ball
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push-up On Exercise Ball

Inverted Table Row With Broomstick, Overhand Grip

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Hand Flexors, Biceps
		required:	Table, Broomstick
		optional:	Seat, Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Table Row With Broomstick, Overhand Grip

Side Mountain Climbers

muscles:	Glutes, Rectus Abdominis, Obliques, Quadriceps, Hamstrings
auxiliary muscles:	Lower Back, Triceps
		required:	Doable Without Equipment And Weights
		optional:	Seat, Stool, Bench
		fitness level:	Hard
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Side Mountain Climbers

Sumo Squat With Dumbbell

muscles:	Glutes, Quadriceps, Adductors, Hamstrings
auxiliary muscles:	Abductors, Lower Back
		required:	Medicin Ball / Kettlebell / Drink Crate / Kettlebells (2) / Backpack / Dumbbell / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Dumbbell

Shoulder Tap Push-up

muscles:	Deltoids, Rectus Abdominis, Triceps, Pectoralis Major
auxiliary muscles:	Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Fitness Mat, Seat, Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Tap Push-up

Double Crunch

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Double Crunch

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbell / Dumbbells (2)
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

Exercise Ball Rollout On Knees

muscles:	Lower Back, Rectus Abdominis
auxiliary muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Obliques, Hamstrings
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees

Uneven Push-up

muscles:	Serratus Anterior, Deltoids, Pectoralis Major
auxiliary muscles:	Obliques, Triceps, Trapezius, Hand Extensors, Rectus Abdominis
		required:	Medicin Ball / Dumbbell / Drink Crate / Stool / Kettlebell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up

Rolling Glute Bridge With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:	Hamstrings, Abductors
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rolling Glute Bridge With Exercise Ball

Row On Exercise Ball With Dumbbells

muscles:	Teres Muscles, Trapezius
auxiliary muscles:	Biceps, Deltoids, Hand Flexors, Latissimus Dorsi, Lower Back
		required:	Kettlebells (2) / Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row On Exercise Ball With Dumbbells

Calf Raise, One-Legged, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, One-Legged, Standing

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Prisoner Squat

muscles:	Quadriceps
auxiliary muscles:	Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Prisoner Squat