Beginner Exercises
Perfect for those new to strength training.
Showing 301–330 of 518 exercises
Otis-Up
Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
Overhead Slam
Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Pallof Press
Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
Pallof Press With Rotation
Connect a standard handle to a tower, and position the cable to shoulder height.
Palms-Down Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Palms-Down Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Barbell Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Parallel Bar Dip
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
Physioball Hip Bridge
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
Platform Hamstring Slides
For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
Plie Dumbbell Squat
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Plyo Push-up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Power Partials
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Prone Manual Hamstring
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
Prowler Sprint
Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Pushups (Close and Wide Hand Positions)
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
Push-Ups With Feet Elevated
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width.
Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
Pyramid
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
Quick Leap
You will need a box for this exerise.
Rear Leg Raises
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Recumbent Bike
To begin, seat yourself on the bike and adjust the seat to your height.
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