Strength Training Exercises For The Arms

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Horizontal Fly

muscles:	Trapezius, Teres Muscles, Deltoids
		required:	Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Horizontal Fly

Overhead Band Pull Apart

muscles:	Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Triceps, Latissimus Dorsi
		required:	Resistance Band
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Overhead Band Pull Apart

Breaststroke With Dumbbells

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Biceps, Triceps, Hand Flexors, Pectoralis Major, Trapezius
		required:	Kettlebells (2) / Dumbbells (2) / Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Breaststroke With Dumbbells

Bradford Press

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius
		required:	Barbell / EZ Bar / Broomstick
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bradford Press

L-Seat

muscles:	Rectus Abdominis
auxiliary muscles:	Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do L-Seat

Rolling Triceps Extension

muscles:	Latissimus Dorsi, Triceps
auxiliary muscles:	Hand Flexors, Hand Extensors, Deltoids
		required:	Barbell / EZ Bar / Dumbbells (2)
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rolling Triceps Extension

Hammer Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2)
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hammer Curl

Incline Bench Press

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Barbell, Bench
		optional:	Squat Rack / Squat Stand, Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Incline Bench Press

Prone Biceps-Curl / Spider Curl

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

exercise benefits and how to do Prone Biceps-Curl / Spider Curl

Scott Curl With Dumbbell, Single-Arm

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Scott Curl With Dumbbell, Single-Arm

Decline Bench Press With Dumbbells

muscles:	Pectoralis Major
auxiliary muscles:	Deltoids, Triceps
		required:	Dumbbells (2), Bench
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Decline Bench Press With Dumbbells

Squat With Barbell

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Lower Back, Adductors
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Squat With Barbell

External Rotation With Dumbbell, Seated

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell, Seat / Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do External Rotation With Dumbbell, Seated

Bent Arm Pullover With Dumbbell

muscles:	Latissimus Dorsi, Pectoralis Major
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Deltoids, Serratus Anterior
		required:	Dumbbell, Bench / Stool / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Arm Pullover With Dumbbell

Lateral Biceps-Curl

muscles:	Biceps
auxiliary muscles:	Deltoids
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Biceps-Curl