Beginner Exercises
Perfect for those new to strength training.
Showing 481–510 of 573 exercises
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.
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.
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.
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