Beginner Exercises

Seated Barbell Twist

Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).

Seated Cable Rows

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Seated Cable Shoulder Press

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.

Seated Calf Raise

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.

Calves

Seated Calf Stretch

Sit up straight on an exercise mat.

Seated Dumbbell Curl

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Biceps

Seated Dumbbell Inner Biceps Curl

Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Biceps

Seated Dumbbell Palms-Down Wrist Curl

Start out by placing two dumbbells on the floor in front of a flat bench.

Seated Dumbbell Palms-Up Wrist Curl

Start out by placing two dumbbells on the floor in front of a flat bench.

Seated Dumbbell Press

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

Seated Flat Bench Leg Pull-In

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

Seated Floor Hamstring Stretch

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

Hamstrings

Calves

Seated Leg Curl

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

Hamstrings

Seated Leg Tucks

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Sit on a flat bench with a dumbbell in your right hand.

Seated Overhead Stretch

Sit up straight on an exercise mat.

Seated Palms-Down Barbell Wrist Curl

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

Seated Palm-Up Barbell Wrist Curl

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Seated Side Lateral Raise

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.

Seated Thoracic Rotation

A seated mid-back rotation drill that limits lower-body contribution and keeps the focus on controlled thoracic motion.

Seated Triceps Press

Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

Shotgun Row

Attach a single handle to a low cable.

Shoulder Circles

With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.

Traps

Shoulder Press - With Bands

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.