Strength Training Exercises For The Arms

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Arnold Press

muscles:	Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Triceps, Hand Extensors
		required:	Dumbbells (2)
		optional:	Bench, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Arnold Press

Bent Over Twist With Broomstick

muscles:	Lower Back, Obliques
auxiliary muscles:	Rectus Abdominis, Glutes
		required:	Barbell / Broomstick
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Wrist Curl With Dumbbells, Underhand Grip, Seated

muscles:	Hand Flexors
		required:	Dumbbells (2), Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Dumbbells, Underhand Grip, Seated

Close Grip Bench Press

muscles:	Triceps, Pectoralis Major, Deltoids
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Bench Press

Plank With Hip Twists

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

exercise benefits and how to do Plank With Hip Twists

Shrug With Dumbbells

muscles:	Trapezius
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrug With Dumbbells

Triceps Extension / French Press, Overhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Overhand Grip

Biceps-Curl With Dumbbells, Overhand Grip

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

exercise benefits and how to do Biceps-Curl With Dumbbells, Overhand Grip

Dragon Flag

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Bench, Fitness Mat, Workout Partner, Barbell
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Front Raise With Dumbbells

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

Door Pull-up

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Biceps, Deltoids, Hand Flexors, Lower Back
		required:	Towel
		optional:	Weight Cuffs, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Dumbbell, Seat, Kettlebell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Deck Squat

muscles:	Hamstrings, Rectus Abdominis, Glutes, Quadriceps
auxiliary muscles:	Lower Back, Adductors, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Dumbbell, Fitness Mat, Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Deck Squat