Strength Training Exercises For The Arms

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Rollout On Knees

muscles:	Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:	Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Goblet Squat

muscles:	Quadriceps, Hamstrings
auxiliary muscles:	Trapezius, Adductors, Lower Back, Glutes, Deltoids
		required:	Dumbbell / Kettlebell / Backpack / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Sliding Leg Curl

muscles:	Glutes, Hamstrings
auxiliary muscles:	Adductors, Abductors, Calves, Lower Back
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Curl

Front Raise With EZ Bar

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With EZ Bar

Inverted Row With Partner

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Deltoids
		required:	Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Row With Partner

Bulgarian Split Squat

muscles:	Quadriceps, Glutes
auxiliary muscles:	Lower Back, Hamstrings, Adductors
		required:	Bench / Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bulgarian Split Squat

Wrist Rotation

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

exercise benefits and how to do Wrist Rotation

Figure Of Eight With Kettlebell

muscles:	Obliques
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Hamstrings
		required:	Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Figure Of Eight With Kettlebell

Shoulder Hold With Towel

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Shoulder Hold With Towel

Russian Twist With Weight

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back
		required:	Exercise Ball / Kettlebell / Backpack / Medicin Ball / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Weight

Pull-up

muscles:	Teres Muscles, Hand Extensors, Latissimus Dorsi, Trapezius
auxiliary muscles:	Lower Back, Biceps, Hand Flexors, Deltoids
		required:	Pull-up Bar
		optional:	Backpack, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Pull-up

Bent Over Reverse Fly, Standing

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

exercise benefits and how to do Bent Over Reverse Fly, Standing

Shoulder Press With Dumbbells, seated

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

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

Leg Curl With Dumbbell On Table

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		required:	Dumbbell, Bench / Table
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Dumbbell On Table

Shoulder Press With Dumbbells On Exercise Ball

muscles:	Deltoids
auxiliary muscles:	Trapezius, Lower Back, Rectus Abdominis, Obliques, Triceps
		required:	Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells On Exercise Ball