Strength Training Exercises For The Arms

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Incline Flys With Dumbbells

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

exercise benefits and how to do Incline Flys With Dumbbells

Squat At The Wall With Exercise Ball And Dumbbells

muscles:	Hamstrings, Glutes, Quadriceps
auxiliary muscles:	Adductors, Lower Back
		required:	Exercise Ball, Dumbbells (2) / Kettlebells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball And Dumbbells

Iron Cross / Kettlebell Crucifix

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

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Alternating Dumbbell Swings

muscles:	Obliques, Rectus Abdominis, Lower Back
auxiliary muscles:	Hand Flexors, Deltoids, Quadriceps, Hand Extensors, Hamstrings, Trapezius, Glutes
		required:	Dumbbell / Kettlebell / Dumbbells (2) / Kettlebells (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:	Triceps, Latissimus Dorsi, Teres Muscles
		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

Bench Press With Dumbbells

muscles:	Pectoralis Major, Triceps
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

Lat Press On The Floor, Lying

muscles:	Latissimus Dorsi
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Rectus Abdominis
		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

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

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

exercise benefits and how to do 180 Jump Squat

Push Back Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Rectus Abdominis, Quadriceps, Serratus Anterior, Trapezius
		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

Leg Raise, Lying

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

exercise benefits and how to do Leg Raise, Lying

Tuck Hold

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

exercise benefits and how to do Tuck Hold