Beginner Exercises
Perfect for those new to strength training.
Showing 511–540 of 562 exercises
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.
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.
Thoracic Rotation (Open Book)
Thoracic spine rotation drill. Unlocks upper back rotation that is critical for pressing, pulling, and any overhead movement.
Thread the Needle
Gentle twist that opens thoracic spine and stretches shoulders.
Toe Touchers
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Torso Rotation
Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.
Trail Running/Walking
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
Trap Bar Deadlift
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Tricep Dumbbell Kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Tricep Side Stretch
Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
Triceps Overhead Extension with Rope
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
Triceps Pushdown
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps Pushdown - Rope Attachment
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
Triceps Pushdown - V-Bar Attachment
Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Triceps Stretch
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
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