Beginner Exercises
Perfect for those new to strength training.
Showing 451–480 of 518 exercises
Standing Hip Circles
Begin standing on one leg, holding to a vertical support.
Standing Hip Flexors
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Standing Lateral Stretch
Take a slightly wider than hip distance stance with your knees slightly bent.
Standing Leg Curl
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
Standing Long Jump
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Standing Low-Pulley Deltoid Raise
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
Standing Military Press
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
Standing Olympic Plate Hand Squeeze
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
Standing One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.
Standing One-Arm Dumbbell Triceps Extension
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
Standing Overhead Barbell Triceps Extension
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
Standing Palm-In One-Arm Dumbbell Press
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
Standing Palms-Up Barbell Behind The Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
Standing Pelvic Tilt
Start off with your feet hip-distance apart.
Standing Rope Crunch
Attach a rope to a high pulley and select an appropriate weight.
Standing Soleus And Achilles Stretch
Stand with your feet hip-distance apart, one foot slightly in front of the other.
Standing Toe Touches
Stand with some space in front and behind you.
Standing Towel Triceps Extension
To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
Standing Two-Arm Overhead Throw
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Stiff Leg Barbell Good Morning
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 back of your shoulders (slightly below the neck) across it.
Stiff-Legged Dumbbell Deadlift
Grasp a couple of dumbbells holding them by your side at arm's length.
Stomach Vacuum
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
Straight-Arm Pulldown
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
Straight Bar Bench Mid Rows
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Straight Raises on Incline Bench
Place a bar on the ground behind the head of an incline bench.
Stride Jump Crossover
Stand to the side of a box with your inside foot on top of it, close to the edge.
Supine Chest Throw
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Supine One-Arm Overhead Throw
Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
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