Beginner Exercises
Perfect for those new to strength training.
Showing 61–90 of 518 exercises
Butterfly
The Butterfly or Pec Deck is an isolation exercise performed on a machine to target the chest muscles. It is excellent for developing chest definition and the mind-muscle connection, as it minimizes stabilizer involvement compared to free-weight presses.
Butt Lift (Bridge)
The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.
Butt-Ups
Butt-Ups are a beginner-friendly bodyweight exercise that trains core stability and glute activation through a controlled hip-hinge motion. It builds foundational strength for posterior chain movements and helps improve mind-muscle connection with the glutes and abdominals.
Cable Chest Press
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Cable Crossover
The Cable Crossover is a single-joint isolation exercise that targets the pectoral muscles through horizontal adduction of the shoulder. It is excellent for developing chest definition, improving mind-muscle connection, and stretching the pectorals under load.
Cable Crunch
The Cable Crunch is a weighted core exercise performed kneeling at a cable machine. It effectively isolates the abdominal muscles through spinal flexion against resistance, allowing for progressive overload and strength development in the midsection.
Cable Deadlifts
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
Cable Hammer Curls - Rope Attachment
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Cable Hip Adduction
The Cable Hip Adduction is an isolation exercise targeting the muscles of the inner thigh (adductors). It is used to strengthen these often-underworked muscles, which contributes to hip stability and balanced lower-body development.
Cable Incline Pushdown
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Cable Incline Triceps Extension
The Cable Incline Triceps Extension is a single-joint isolation exercise performed on a bench to target the long head of the triceps. The inclined position places a greater stretch on the muscle at the start of the movement, which can enhance muscle development and flexibility.
Cable Internal Rotation
The Cable Internal Rotation is an isolation exercise that targets the internal rotators of the shoulder, primarily the subscapularis muscle. It is used to strengthen the rotator cuff, improve shoulder stability, and support healthy joint function, particularly important for overhead athletes and general shoulder health.
Cable Iron Cross
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Cable Judo Flip
Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
Cable Lying Triceps Extension
The Cable Lying Triceps Extension is an isolation exercise that targets the triceps, particularly the long head, from a stretched position. It builds arm size and strength using constant cable tension, making it effective for muscle hypertrophy and definition.
Cable One Arm Tricep Extension
The Cable One-Arm Tricep Extension is an isolation exercise that targets the triceps brachii muscle on the back of the upper arm. It is performed unilaterally (one arm at a time) using a cable machine, which provides constant tension throughout the range of motion. This exercise is useful for developing arm strength and definition, and for addressing muscular imbalances.
Cable Preacher Curl
The Cable Preacher Curl isolates the biceps by using a preacher bench to lock the upper arm in place and a cable machine to provide constant tension throughout the range of motion. This variation is excellent for building biceps peak and strength.
Cable Rear Delt Fly
The Cable Rear Delt Fly isolates the posterior shoulder muscles by using a cable machine to provide constant tension throughout the movement. It's an effective exercise for improving shoulder health, posture, and building balanced upper-body strength.
Cable Reverse Crunch
Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
Cable Rope Overhead Triceps Extension
The Cable Rope Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps through shoulder flexion. It's effective for building triceps mass and improving lockout strength, with the cable providing constant tension throughout the range of motion.
Cable Rope Rear-Delt Rows
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Cable Russian Twists
The Cable Russian Twist is a dynamic core exercise that targets rotational strength and stability. Performed with a cable machine and stability ball, it challenges the obliques and deep core muscles through a resisted rotation, mimicking sports and daily life movements that require anti-rotation and power transfer.
Cable Seated Crunch
The Cable Seated Crunch is a core isolation exercise that uses cable resistance to provide constant tension on the abdominal muscles throughout the movement. It effectively targets the rectus abdominis, promoting core strength and muscular development.
Cable Seated Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight.
Cable Shrugs
Cable Shrugs are an isolation exercise that targets the upper trapezius muscles, using constant cable tension to develop shoulder elevation strength and muscle definition. This variation can be easier on the wrists than dumbbell or barbell shrugs.
Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It builds grip strength and forearm size using constant cable tension, which is beneficial for sports and improving pulling exercise performance.
Calf-Machine Shoulder Shrug
The Calf-Machine Shoulder Shrug is a strength exercise that isolates the upper back and neck muscles by using a seated, supported position. It effectively targets the trapezius to develop shoulder stability and upper back thickness, with the machine providing a stable movement path for beginners.
Calf Press
The Calf Press isolates and strengthens the calf muscles (gastrocnemius and soleus) using a leg press machine. It's an effective beginner exercise for building lower leg size and power, which contributes to athletic performance and ankle stability.
Calf Press On The Leg Press Machine
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
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