Strength Training Exercises For The Arms

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Reverse Hyperextension With Exercise Ball

muscles:	Glutes, Lower Back
auxiliary muscles:	Obliques, Hamstrings, Rectus Abdominis
		required:	Exercise Ball
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension With Exercise Ball

Bent Over Row With Core Twist And Dumbbell, Single-Arm

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Hand Flexors, Lower Back, Rectus Abdominis, Biceps, Obliques
		required:	Kettlebell / Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Row With Core Twist And Dumbbell, Single-Arm

Curl And Press

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

exercise benefits and how to do Curl And Press

Reverse Fly, Kneeling

muscles:	Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Triceps
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Reverse Fly, Kneeling

Swing With Dumbbell, Single-Arm

muscles:	Quadriceps, Glutes
auxiliary muscles:	Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Latissimus Dorsi
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

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

Crush Press / Squeeze Press

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

exercise benefits and how to do Crush Press / Squeeze Press

Upright Row

muscles:	Trapezius, Deltoids
auxiliary muscles:	Biceps, Hand Flexors
		required:	Barbell / EZ Bar / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Upright Row

Lateral L Raise With Rotation

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Trapezius, Triceps
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral L Raise With Rotation

Shrugs With Barbell

muscles:	Trapezius
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrugs With Barbell

Stirring The Pot With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Serratus Anterior, Latissimus Dorsi, Trapezius, Deltoids, Glutes
		required:	Exercise Ball
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Stirring The Pot With Exercise Ball

Landmine Press, Half-Kneeling

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius
		required:	Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Landmine Press, Half-Kneeling

Lunge With Dumbbells

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

exercise benefits and how to do Lunge With Dumbbells

Rotating Bicep Curl

muscles:	Biceps, Hand Flexors, Hand Extensors
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rotating Bicep Curl

Incline Bench Row

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

exercise benefits and how to do Incline Bench Row

Shoulder Press With Dumbbells, Hammer Grip, Seated

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

exercise benefits and how to do Shoulder Press With Dumbbells, Hammer Grip, Seated