Beginner Exercises
Perfect for those new to strength training.
Showing 31–60 of 573 exercises
Barbell Bench Press
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Curl
The Barbell Curl is a fundamental strength exercise for building size and strength in the biceps. Performed with both arms simultaneously, it allows for heavy loading and is a cornerstone of arm training routines.
Barbell Curls Lying Against An Incline
Barbell Curls Lying Against an Incline is a biceps isolation exercise that uses an inclined bench position to place a deep stretch on the muscle at the start of each repetition. This variation is excellent for emphasizing the long head of the biceps and improving mind-muscle connection by minimizing body swing.
Barbell Incline Bench Press - Medium Grip
Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Incline Shoulder Raise
The Barbell Incline Shoulder Raise is a scapular isolation exercise performed lying face-up on an incline bench. It primarily develops shoulder stability and scapular control by targeting the serratus anterior and upper traps, with minimal chest involvement. This movement is useful for improving shoulder health and overhead pressing stability.
Barbell Rear Delt Row
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Barbell Seated Calf Raise
Place a block about 12 inches in front of a flat bench.
Barbell Shrug
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Barbell Shrug Behind The Back
Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
Barbell Side Bend
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
Barbell Side Split Squat
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
Barbell Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. 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.
Barbell Walking Lunge
Begin standing with your feet shoulder width apart and a barbell across your upper back.
Battle Ropes
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
Bear Crawl Sled Drags
Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Bench Sprint
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Bent-Knee Hip Raise
The Bent-Knee Hip Raise is a beginner-level core exercise that focuses on isolating the abdominal muscles through a controlled pelvic tilt and hip lift. It effectively trains the rectus abdominis while minimizing lower back strain by keeping the knees bent.
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), 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. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
Bent Over Dumbbell Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Over Low-Pulley Side Lateral
The Bent Over Low-Pulley Side Lateral is a unilateral isolation exercise that targets the shoulder muscles, specifically the medial deltoids, from a bent-over position. This cable variation provides constant tension throughout the range of motion, helping to develop shoulder width and stability.
Bent Over One-Arm Long Bar Row
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bent Over Two-Dumbbell Row With Palms In
With a dumbbell in each hand (palms facing each other), 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. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bicycling
To begin, seat yourself on the bike and adjust the seat to your height.
Bicycling, Stationary
To begin, seat yourself on the bike and adjust the seat to your height.
Body Tricep Press
Position a bar in a rack at chest height.
Bodyweight Calf Raise
A bodyweight calf isolation exercise that builds gastrocnemius and soleus endurance and tendon resilience. Critical for runners — calves and Achilles absorb each foot strike, and tendinopathy is one of the most common late-cycle running injuries.
Bodyweight Hip Thrust
A bench-supported bodyweight hip-extension exercise that targets the glutes through a longer range of motion than a floor-based glute bridge. The shoulder-on-bench setup lets the hips drop deeper, increasing glute recruitment at the bottom of the lift — a strong climbing-power drill for trail runners.
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