* Stretching exercises are not included in this list!

Strength Training Exercises For The Arms

Rotating Bicep Curl

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Hand Flexors, Hand Extensors
required:Dumbbell / Dumbbells (2)
level:Hard
type:Strength
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Zercher Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Hand Flexors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Front Raise With Dumbbells

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Pectoralis Major, Trapezius
required:Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength
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Side Leg Raise, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Adductors, Glutes
required:Nothing
optional:Seat, Kettlebell, Resistance Band, Weight Cuffs, Dumbbell
level:Easy
type:Strength
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Push Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius, Quadriceps
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength, Cardio
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Reverse Fly, Kneeling

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Triceps
required:Dumbbell
level:Normal
type:Strength
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Cushion Squeeze

HumanmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
required:Towel / Fitness Mat
optional:Exercise Ball, Seat
level:Easy
type:Strength
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Meadow Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids
required:Barbell
level:Normal
type:Strength
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Bent Over Reverse Fly, Single-Arm, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Teres Muscles
required:Dumbbell / Kettlebell
level:Normal
type:Strength
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength
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