Beginner Exercises
Perfect for those new to strength training.
Showing 511–540 of 573 exercises
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.
Superman
Full back chain activation with arms extended.
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 Figure Four Stretch
A lying hip external-rotation stretch for glutes and deep hip rotators, useful in recovery and mobility-focused sessions.
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.
Supine Thoracic Rotation
A lying thoracic mobility drill that encourages mid-back rotation while keeping the low back and pelvis controlled.
Supine Two-Arm Overhead Throw
Lay on the ground on your back with your knees bent.
Suspended Push-Up
Anchor your suspension straps securely to the top of a rack or other object.
Suspended Reverse Crunch
Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
Suspended Row
Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.
Svend Press
Begin in a standing position.
T-Bar Row with Handle
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
The Straddle
Begin in a seated, upright position. Start by extending your legs in front of you in a V.
Thigh Abductor
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Thigh Adductor
To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
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