Strength Training Exercises For The Arms

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Side Plank With Adductor Press

muscles:	Obliques, Adductors
auxiliary muscles:	Glutes, Lower Back, Deltoids, Rectus Abdominis
		required:	Bench / Seat
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Side Plank With Adductor Press

Sliding Side Lunge

muscles:	Hamstrings, Adductors, Glutes, Quadriceps
auxiliary muscles:	Abductors
		required:	Towel
		optional:	Dumbbells (2), Kettlebells (2), Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Side Lunge

Russian Twist On Exercise Ball

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

exercise benefits and how to do Russian Twist On Exercise Ball

Diagonal Pole Move

muscles:	Lower Back, Deltoids, Rectus Abdominis, Hamstrings, Glutes
auxiliary muscles:	Triceps, Pectoralis Major, Serratus Anterior, Latissimus Dorsi, Trapezius
		required:	Barbell / Broomstick
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Diagonal Pole Move

Lunge Split Jump

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

exercise benefits and how to do Lunge Split Jump

Prone Raise / Scaption With Dumbbells

muscles:	Trapezius, Deltoids
auxiliary muscles:	Lower Back, Teres Muscles
		required:	Doable Without Equipment And Weights
		optional:	Bench, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Raise / Scaption With Dumbbells

Jackknife On Exercise Ball

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques, Quadriceps
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Jackknife On Exercise Ball

Row And Hold With Towel

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Trapezius, Lower Back, Deltoids, Rectus Abdominis
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Row And Hold With Towel

Thoracic Rotation

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

exercise benefits and how to do Thoracic Rotation

Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

muscles:	Biceps, Triceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

Bent Over Shoulder Press With Dumbbells, One-Legged

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

exercise benefits and how to do Bent Over Shoulder Press With Dumbbells, One-Legged

Lateral Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids, Abductors, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Lateral Bear Crawl

Bench Press With Dumbbell, Single-Arm

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbell, Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbell, Single-Arm

Door Pull-up With Towel

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Lower Back, Deltoids, Biceps, Hand Flexors
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up With Towel

Side Double-Leg Raise, Lying

muscles:	Abductors, Obliques, Adductors
auxiliary muscles:	Glutes, Lower Back, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Side Double-Leg Raise, Lying