Beginner Exercises
Perfect for those new to strength training.
Showing 451–480 of 562 exercises
Smith Machine Close-Grip Bench Press
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Smith Machine Decline Press
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
Smith Machine Hip Raise
Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
Smith Machine Incline Bench Press
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight.
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Smith Machine Reverse Calf Raises
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
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.
Spiderman Lunge with Rotation
Deep hip opener combined with thoracic rotation. Targets the exact ranges needed for lunges, squats, and any rotational demands.
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.
Squat-to-Stand
Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.
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 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.
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