Beginner Exercises
Perfect for those new to strength training.
Showing 91–120 of 562 exercises
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.
Calf Raises - With Bands
Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
Calf Stretch Elbows Against Wall
The Calf Stretch Elbows Against Wall is a foundational static stretch used to improve flexibility in the posterior lower leg. It primarily targets the gastrocnemius muscle of the calf and is excellent for post-workout cool-downs or addressing lower leg tightness.
Calf Stretch Hands Against Wall
Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
Car Drivers
Car Drivers is an isolation exercise that targets shoulder stability and rotational strength by simulating turning a steering wheel. It primarily strengthens the rotator cuff muscles and forearms while challenging core stability to resist torso rotation, making it useful for shoulder health and sports involving rotational force.
Carioca Quick Step
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Cat Stretch
Position yourself on the floor on your hands and knees.
Chair Leg Extended Stretch
Sit upright in a chair and grip the seat on the sides.
Chair Lower Back Stretch
Sit upright on a chair.
Chair Squat
To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Chair Upper Body Stretch
Sit on the edge of a chair, gripping the back of it.
Chest And Front Of Shoulder Stretch
Start off by standing with your legs together, holding a bodybar or a broomstick.
Chest Push from 3 point stance
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Chest Push (multiple response)
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Chest Push (single response)
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Chest Push with Run Release
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Chest Stretch on Stability Ball
The Chest Stretch on a Stability Ball is a flexibility exercise that targets the pectoral muscles and anterior shoulder. It uses the unstable surface of the ball to allow a deeper, more controlled stretch, helping to improve posture and upper body mobility.
Chin To Chest Stretch
The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back. It is commonly used to relieve tension from prolonged sitting or screen time and to improve cervical range of motion.
Chin-Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
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