Strength Training Exercises For The Arms

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Prisoner Squat

muscles:	Quadriceps
auxiliary muscles:	Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Prisoner Squat

Door Row

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Door Row

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Hamstrings, Abductors
		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 Straight Arm Plank With Side Hip Abduction

Glute Bridge With Thigh Squeeze

muscles:	Adductors, Glutes
auxiliary muscles:	Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Thigh Squeeze

Squat With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat With Dumbbells

Floor Press With Dumbbells

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

exercise benefits and how to do Floor Press With Dumbbells

T Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Teres Muscles, Rectus Abdominis, Obliques, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do T Push-up

Hip Raise / Pulse Up

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

exercise benefits and how to do Hip Raise / Pulse Up

Hip Thrust With Barbell

muscles:	Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Calves, Lower Back
		required:	Seat / Bench, Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hip Thrust With Barbell

Diamond Push-up

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Serratus Anterior, Deltoids, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Fitness Mat, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Diamond Push-up

Triceps Extension Push-up / Sphinx Push-up

muscles:	Rectus Abdominis, Triceps
auxiliary muscles:	Lower Back, Deltoids, Pectoralis Major
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Bench, Stool, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Reverse Plank Between Two Chairs

muscles:	Latissimus Dorsi, Glutes, Lower Back, Teres Muscles, Deltoids
auxiliary muscles:	Hamstrings, Triceps, Calves, Trapezius, Rectus Abdominis
		required:	Seat
		optional:	Exercise Ball
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Reverse Plank Between Two Chairs

Saw Plank

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Saw Plank

Bent Over Balance Touch, One-Legged

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

exercise benefits and how to do Bent Over Balance Touch, One-Legged