Strength Training Exercises For The Arms

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Iron Cross / Kettlebell Crucifix

muscles:	Trapezius, Teres Muscles, Deltoids, Latissimus Dorsi
auxiliary muscles:	Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Alternating Dumbbell Swings

muscles:	Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:	Glutes, Hand Extensors, Trapezius, Quadriceps, Deltoids, Hamstrings, Hand Flexors
		required:	Kettlebell / Kettlebells (2) / Dumbbell / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Lat Pulldown With Towel

muscles:	Trapezius, Deltoids
auxiliary muscles:	Latissimus Dorsi, Teres Muscles, Triceps
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lat Pulldown With Towel

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed

Lat Press On The Floor, Lying

muscles:	Latissimus Dorsi
auxiliary muscles:	Rectus Abdominis, Triceps, Trapezius, Teres Muscles
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lat Press On The Floor, Lying

Bench Press With Dumbbells

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

exercise benefits and how to do Bench Press With Dumbbells

Russian Twist

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

exercise benefits and how to do Russian Twist

Push Back Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push Back Push-up

Half Sit-up

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 Half Sit-up

Kneeling Squat

muscles:	Glutes
auxiliary muscles:	Lower Back, Adductors, Rectus Abdominis, Abductors, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Dumbbell, Barbell, Fitness Mat, Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Kneeling Squat

Leg Raise, Lying

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

exercise benefits and how to do Leg Raise, Lying

Frog Sit-Up / Butterfly 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 Frog Sit-Up / Butterfly Crunch

180 Jump Squat

muscles:	Quadriceps, Calves, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Adductors, Obliques, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbell, Kettlebells (2), Dumbbells (2), Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do 180 Jump Squat

Tuck Hold

muscles:	Rectus Abdominis
auxiliary muscles:	Abductors, Triceps, Deltoids, Obliques, Quadriceps, Adductors
		required:	Seat
		optional:	Fitness Mat
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Tuck Hold

Bent Over Balance Row, Double-Handed

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

exercise benefits and how to do Bent Over Balance Row, Double-Handed