Arm Exercises / Arm Workouts At Home Or At Gym

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Decline Bench Press

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

exercise benefits and how to do Decline Bench Press

Dips With Chair

muscles:	Triceps
auxiliary muscles:	Deltoids, Hand Extensors, Pectoralis Major
		required:	Seat / Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips With Chair

Hindu Push-up / Dands

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Trapezius, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Hindu Push-up / Dands

Triceps Extension, Single-Arm, Side Lying

muscles:	Triceps
auxiliary muscles:	Deltoids, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension, Single-Arm, Side Lying

Uppercut With Dumbbells

muscles:	Biceps, Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius, Rectus Abdominis, Obliques
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Uppercut With Dumbbells

Triceps Extension With Towel

muscles:	Triceps
auxiliary muscles:	Deltoids
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Triceps Extension With Towel

Telle Curl

muscles:	Hamstrings, Biceps, Lower Back
auxiliary muscles:	Quadriceps, Glutes, Hand Flexors
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Telle Curl

Isometric Concentration Curl

muscles:	Biceps, Triceps
auxiliary muscles:	Pectoralis Major, Deltoids
		required:	Seat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Isometric Concentration Curl

Triceps Kickback, Single-Arm

muscles:	Triceps
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Single-Arm

Bench Press, Underhand Grip

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

exercise benefits and how to do Bench Press, Underhand Grip

Biceps-Curl With Towel, Seated

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Towel, Seat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Biceps-Curl With Towel, Seated

Dips With Exercise Ball

muscles:	Triceps
auxiliary muscles:	Trapezius, Lower Back, Deltoids
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Dips With Exercise Ball

Tripod

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

exercise benefits and how to do Tripod

Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

muscles:	Biceps, Triceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

Bench Press With Dumbbell, Single-Arm

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbell, Bench
		fitness level:	Easy
		exercise type:	Strength

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