Strength Training Exercises For The Arms

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External Rotation With Dumbbell, Seated

muscles:	Deltoids
auxiliary muscles:	Teres Muscles
		required:	Dumbbell, Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do External Rotation With Dumbbell, Seated

Bench Press

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Barbell, Bench
		optional:	Squat Rack / Squat Stand, Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bench Press

Push-up Rollout With Dumbbells

muscles:	Pectoralis Major, Deltoids
auxiliary muscles:	Rectus Abdominis, Triceps, Serratus Anterior
		required:	Dumbbells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push-up Rollout With Dumbbells

Lateral Raise With Resistance Band

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Resistance Band
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise With Resistance Band

Lateral Biceps-Curl

muscles:	Biceps
auxiliary muscles:	Deltoids
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Biceps-Curl

Deadlift, Snatch Grip

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids, Adductors, Abductors
		required:	Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift, Snatch Grip

Hyperextension On Bench

muscles:	Lower Back
auxiliary muscles:	Hamstrings, Adductors, Glutes
		required:	Bench, Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hyperextension On Bench

Leg Extension With Partner

muscles:	Quadriceps
		required:	Seat / Table, Workout Partner
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Extension With Partner

Biceps-Curl With Dumbbells

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells

Fly

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

exercise benefits and how to do Fly

Side Bridge

muscles:	Obliques
auxiliary muscles:	Glutes, Lower Back, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Bench, Fitness Mat, Seat, Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Bridge

Farmer’s Walk

muscles:	Trapezius, Hand Flexors, Hand Extensors
auxiliary muscles:	Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings, Calves
		required:	Backpack / Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Farmer’s Walk

Deadlift With Dumbbells

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

exercise benefits and how to do Deadlift With Dumbbells

Front Squat With Barbell

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Barbell / EZ Bar
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Squat With Barbell

Side Step-up

muscles:	Abductors, Quadriceps, Glutes
auxiliary muscles:	Calves, Adductors
		required:	Bench / Seat
		optional:	Kettlebells (2), Backpack, Medicin Ball, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up