* Stretching exercises are not included in this list!

Strength Training Exercises For The Arms

Drag Curl With EZ Bar

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Barbell / EZ Bar
level:Normal
type:Strength
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Shoulder Press With Dumbbells, Standing

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Pectoralis Major, Serratus Anterior, Trapezius
required:Dumbbells (2)
level:Normal
type:Strength
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Row In Static Squat-Position

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes, Latissimus Dorsi
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Deltoids, Biceps, Hand Flexors
required:Dumbbells (2)
level:Normal
type:Strength
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Front Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Barbell / EZ Bar
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Abductors
auxiliary muscles:Calves, Adductors
required:Bench / Seat
optional:Kettlebells (2), Medicin Ball, Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Zottman Curl

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors, Hand Extensors
required:Dumbbells (2)
level:Normal
type:Strength
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T-Bar Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids
required:Barbell
optional:Towel
level:Normal
type:Strength
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Biceps-Curl With Dumbbells, Overhand Grip

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Hand Extensors
auxiliary muscles:Hand Flexors
required:Dumbbells (2)
optional:Seat
level:Normal
type:Strength
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Floor Flys With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Biceps, Serratus Anterior, Deltoids
required:Dumbbells (2)
optional:Fitness Mat
level:Easy
type:Strength
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Kroc Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles, Hand Flexors, Hand Extensors
auxiliary muscles:Trapezius, Biceps, Obliques
required:Dumbbell
optional:Bench, Seat
level:Hard
type:Strength
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