Beginner Exercises
Perfect for those new to strength training.
Showing 421–450 of 518 exercises
Smith Machine Squat
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Smith Machine Stiff-Legged Deadlift
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Smith Machine Upright Row
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Smith Single-Leg Split Squat
To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Spider Curl
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Spinal Stretch
Sit in a chair so your back is straight and your feet planted on the floor.
Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
Standing Alternating Dumbbell Press
Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
Standing Barbell Calf Raise
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
Standing Bent-Over One-Arm Dumbbell Triceps Extension
With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your star
Standing Biceps Cable Curl
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
Standing Biceps Stretch
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Standing Bradford Press
Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
Standing Cable Chest Press
Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Standing Cable Lift
Connect a standard handle on a tower, and move the cable to the lowest pulley position.
Standing Cable Wood Chop
Connect a standard handle to a tower, and move the cable to the highest pulley position.
Standing Calf Raises
Adjust the padded lever of the calf raise machine to fit your height.
Standing Concentration Curl
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
Standing Dumbbell Press
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Standing Dumbbell Triceps Extension
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
Standing Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Standing Elevated Quad Stretch
Start by standing with your back about two to three feet away from a bench or step.
Standing Gastrocnemius Calf Stretch
Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
Standing Hamstring and Calf Stretch
Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
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