Beginner Exercises
Perfect for those new to strength training.
Showing 301–330 of 573 exercises
Lying Leg Curls
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Lying Supine Dumbbell Curl
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Machine Bench Press
Sit down on the Chest Press Machine and select the weight.
Machine Bicep Curl
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Machine Chest Press
A horizontal-press machine variant of the bench press, performed seated with the path of motion fixed by the machine. Useful for joint-friendly chest training because the fixed path reduces stabilisation demand on the shoulder girdle compared to free-weight pressing — a meaningful trade-off when training around shoulder wear-and-tear that becomes common after age 40. Distinct from Smith Machine bench press (vertical bar path), Cable Crossover (Fly pattern, not Push), and free-weight bench press variants (no fixed path of motion). Covers both selectorized (one weight stack) and plate-loaded (e.g., Hammer Strength) machine chest presses — the fixed path of motion is what matters, not the loading mechanism.
Machine Preacher Curls
Sit down on the Preacher Curl Machine and select the weight.
Machine Rows
A chest-supported row machine variant, performed seated with the chest braced against a pad. The fixed path of motion and chest support together reduce the lumbar-stabilisation demand of free-weight rowing — a useful trade-off when training around lower-back fatigue or wear-and-tear that becomes common after age 40. Distinct from cable rows (cable allows variable path, the user controls the trajectory) and bent-over barbell rows (no chest support, full posterior-chain stabilisation demand).
Machine Shoulder (Military) Press
Sit down on the Shoulder Press Machine and select the weight.
Machine Triceps Extension
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
Medicine Ball Chest Pass
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Medicine Ball Full Twist
For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
Medicine Ball Scoop Throw
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
Middle Back Stretch
Stand so your feet are shoulder width apart and your hands are on your hips.
Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Moving Claw Series
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Neck Mobility
Gentle dynamic neck mobilization to prepare the neck and upper traps for training.
Oblique Crunches
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
Oblique Crunches - On The Floor
Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
One Arm Against Wall
From a standing position, place a bent arm against a wall or doorway.
One Arm Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it.
One-Arm Flat Bench Dumbbell Flye
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
One-Arm High-Pulley Cable Side Bends
Connect a standard handle to a tower. Move cable to highest pulley position.
One-Arm Incline Lateral Raise
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
One-Arm Medicine Ball Slam
Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
One Arm Pronated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
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