Beginner Exercises
Perfect for those new to strength training.
Showing 541–562 of 562 exercises
Tuck Crunch
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.
Two-Arm Dumbbell Preacher Curl
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
Underhand Cable Pulldowns
Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Upper Back-Leg Grab
While seated, bend forward to hug your thighs from underneath with both arms.
Upper Back Stretch
Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
Upright Barbell Row
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Upright Row - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles 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.
Upward Stretch
Extend both hands straight above your head, palms touching.
V-Bar Pullup
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Walking, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Wall Ankle Mobilization
Ankle dorsiflexion drill. Directly improves squat depth and lunge mechanics by unlocking the ankle range most people lack.
Wall Sit
An isometric exercise that builds quadriceps and glute endurance by holding a static squat position against a wall. Excellent for building static strength and stamina.
Weighted Crunches
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
Wide-Grip Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
Wind Sprints
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
World's Greatest Stretch
The gold standard dynamic stretch. Hits hip flexors, thoracic spine, hamstrings, and adductors in one flowing movement. If you only do one mobility drill, do this one.
Wrist Circles
Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
Wrist Curl
A forearm flexor isolation exercise that builds grip endurance and wrist strength. Important for heavy gripping sports (golf, tennis, climbing) and lifters wanting better lockout / pulling capacity.
Wrist Roller
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Wrist Rotations with Straight Bar
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
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