Strength Training Exercises For The Arms

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L-Seat

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

exercise benefits and how to do L-Seat

Shoulder Press With Dumbbells, Standing

muscles:	Deltoids
auxiliary muscles:	Triceps, Pectoralis Major, Serratus Anterior, Trapezius
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells, Standing

Front Squat With Barbell

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

exercise benefits and how to do Front Squat With Barbell

Side Step-up

muscles:	Glutes, Abductors, Quadriceps
auxiliary muscles:	Calves, Adductors
		required:	Seat / Bench
		optional:	Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Kroc Row

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

exercise benefits and how to do Kroc Row

Calf Raise, Lying

muscles:	Calves, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Hamstrings
		required:	Seat / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Drag Curl With EZ Bar

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Drag Curl With EZ Bar

Zottman Curl

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

exercise benefits and how to do Zottman Curl

Triceps Extension / French Press, Underhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Underhand Grip

Biceps-Curl With EZ Bar, Underhand Grip

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With EZ Bar, Underhand Grip

Hip Adduction, Lying

muscles:	Adductors
auxiliary muscles:	Glutes
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Adduction, Lying

Sumo Squat

muscles:	Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:	Lower Back, Abductors
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sumo Squat

Pistol Squat

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Calves, Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

In and outs / Knee Tuck

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Stool, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do In and outs / Knee Tuck

Upright Row

muscles:	Trapezius, Deltoids
auxiliary muscles:	Biceps, Hand Flexors
		required:	Barbell / EZ Bar / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Upright Row