Beginner Exercises
Perfect for those new to strength training.
Showing 331–360 of 573 exercises
One-Arm Side Laterals
Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
One Arm Supinated 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 face as a supinated grip is required to perform this exercise.
One Half Locust
Lie facedown on the floor.
One Handed Hang
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
One Knee To Chest
Start off by lying on the floor.
On-Your-Back Quad Stretch
Lie on a flat bench or step, and hang one leg and arm over the side.
On Your Side Quad Stretch
Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
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
Anti-rotation core activation. Teaches the core to resist rotational forces — exactly what it does during heavy compound lifts.
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.
Pendulum Swings
A gentle shoulder mobility drill that uses gravity-assisted arm motion for early-session shoulder preparation.
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.
Plank
The fundamental full-body stability exercise. Foundation for many other exercises.
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.
Prone Y-T-W Raise
A bodyweight scapular and rotator-cuff drill performed prone. Strengthens the lower trapezius, rhomboids, and external rotators that protect the shoulder during overhead and rotational sports.
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.
Pull-Up
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.
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