Strength Training Exercises For The Arms

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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

Cushion Squeeze

muscles:	Adductors, Glutes
		required:	Fitness Mat / Towel
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze

Meadow Row

muscles:	Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Trapezius, Deltoids, Biceps, Hand Flexors, Hand Extensors
		required:	Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Meadow Row

Bent Over Reverse Fly, Single-Arm, Standing

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

exercise benefits and how to do Bent Over Reverse Fly, Single-Arm, Standing

Wall Glute Bridge, One-Legged

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

exercise benefits and how to do Wall Glute Bridge, One-Legged

Thruster With Dumbbells

muscles:	Glutes, Trapezius, Deltoids, Quadriceps, Hamstrings
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Triceps, Hand Flexors, Lower Back, Hand Extensors, Adductors
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Dumbbells

Reverse Fly On Incline Bench

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

exercise benefits and how to do Reverse Fly On Incline Bench

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

Biceps-Curl, Lying

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Deltoids
		required:	Bench, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl, Lying

Sit Outs

muscles:	Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:	Teres Muscles, Hamstrings, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs

Push-up Hold With Towel

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Deltoids, Rectus Abdominis, Trapezius, Lower Back
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Push-up Hold With Towel

Deck Squat

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

exercise benefits and how to do Deck Squat

Door Pull-up

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

exercise benefits and how to do Door Pull-up

Triceps Kickback On Bench

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Kettlebells (2) / Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback On Bench

Incline Bench Press With Dumbbells

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

exercise benefits and how to do Incline Bench Press With Dumbbells