Arm Exercises / Arm Workouts At Home Or At Gym

Options

Drag Curl With EZ Bar

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

exercise benefits and how to do Drag Curl With EZ Bar

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

Staggered Push-up

muscles:	Pectoralis Major, Deltoids, Triceps
auxiliary muscles:	Rectus Abdominis, Serratus Anterior, Latissimus Dorsi, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Seat, Stool
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Staggered Push-up

Dips Between Chairs - alternatively

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Hand Extensors, Teres Muscles, Deltoids
		required:	Seat
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Chairs - alternatively

Push Back Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push Back Push-up

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

Hammer Curl

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

exercise benefits and how to do Hammer Curl

Incline 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 Incline Bench Press

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed

Plank To Push-up

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

exercise benefits and how to do Plank To Push-up

Maltese Plank

muscles:	Biceps, Triceps, Rectus Abdominis
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Maltese Plank

T Push-up

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

exercise benefits and how to do T Push-up

Plank Walk-out / Inchworm

muscles:	Rectus Abdominis, Obliques, Triceps, Deltoids
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Plank Walk-out / Inchworm

Floor Press

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Barbell, Workout Partner
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Press

Push And Pull With Towel

muscles:	Triceps, Pectoralis Major, Latissimus Dorsi, Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors, Trapezius, Teres Muscles, Deltoids
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Push And Pull With Towel