Beginner Exercises
Perfect for those new to strength training.
Showing 1–30 of 518 exercises
3/4 Sit-Up
The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up. By stopping three-quarters of the way down, it maintains constant tension on the abdominal muscles, increasing time under tension for greater muscular endurance. It is a foundational movement for building core stability and anterior trunk strength.
90/90 Hamstring
The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions. It's an excellent beginner movement for warming up the posterior chain or developing active flexibility.
Air Bike
The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion. It primarily strengthens the abdominal muscles and obliques through rotation, while also challenging coordination and endurance. It's an effective bodyweight movement for building core stability.
Alternate Hammer Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Alternate Heel Touchers
Alternate Heel Touchers are a beginner-level core exercise performed lying on the floor. It involves a controlled, oblique-focused crunch to alternately touch each heel, effectively targeting the abdominal muscles with minimal equipment.
Alternate Incline Dumbbell Curl
The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline. This position places the biceps under a greater stretch at the start of the movement, which can enhance muscle growth and peak contraction. It's an excellent exercise for building biceps size and strength.
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Alternating Deltoid Raise
The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence. It primarily develops the anterior (front) and medial (side) deltoid heads, improving shoulder definition and overhead pressing stability.
Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders.
Ankle Circles
Use a sturdy object like a squat rack to hold yourself.
Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor.
Anti-Gravity Press
Place a bar on the ground behind the head of an incline bench.
Arm Circles
Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Backward Medicine Ball Throw
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Balance Board
Place a balance board in front of you.
Ball Leg Curl
The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Band Good Morning
The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability. It's a useful movement for teaching proper hip-hinge mechanics with easily adjustable resistance.
Band Good Morning (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
Band Hip Adductions
The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.
Band Pull Apart
Begin with your arms extended straight out in front of you, holding the band with both hands.
Band Skull Crusher
The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.
Barbell Bench Press - Medium Grip
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Curl
The Barbell Curl is a fundamental strength exercise for building size and strength in the biceps. Performed with both arms simultaneously, it allows for heavy loading and is a cornerstone of arm training routines.
Barbell Curls Lying Against An Incline
Barbell Curls Lying Against an Incline is a biceps isolation exercise that uses an inclined bench position to place a deep stretch on the muscle at the start of each repetition. This variation is excellent for emphasizing the long head of the biceps and improving mind-muscle connection by minimizing body swing.
Barbell Incline Bench Press - Medium Grip
Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Incline Shoulder Raise
The Barbell Incline Shoulder Raise is a scapular isolation exercise performed lying face-up on an incline bench. It primarily develops shoulder stability and scapular control by targeting the serratus anterior and upper traps, with minimal chest involvement. This movement is useful for improving shoulder health and overhead pressing stability.
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