Beginner Exercises
Perfect for those new to strength training.
Showing 121–150 of 518 exercises
Cross-Body Crunch
The Cross-Body Crunch is a dynamic core exercise that combines a crunch with a torso rotation. It primarily targets the abdominal muscles and obliques, enhancing core strength and stability through a cross-body patterning movement.
Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
Cross Over - With Bands
The Banded Chest Crossover is a resistance band exercise that targets the chest muscles through a horizontal adduction movement. It mimics the cable crossover machine, providing constant tension to build chest strength and definition.
Crucifix
The Crucifix is a static hold exercise that challenges shoulder endurance and stability by holding weights out to the sides at shoulder height. It primarily develops the deltoids and upper back, while also engaging the core and grip. This exercise is foundational for building the shoulder stamina required in strongman events and general athletic conditioning.
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. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Crunch - Hands Overhead
The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm. This variation is more challenging than a standard crunch, making it effective for building midsection stability and muscular endurance.
Crunch - Legs On Exercise Ball
The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch. By placing the feet on an unstable surface, it increases the activation demand on the abdominal muscles to maintain body position while performing the flexion movement.
Dancer's Stretch
Sit up on the floor.
Decline Barbell Bench Press
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Dumbbell Bench Press
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Dumbbell Flyes
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline Dumbbell Triceps Extension
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Decline EZ Bar Triceps Extension
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Oblique Crunch
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Reverse Crunch
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Decline Smith Press
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
Depth Jump Leap
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles.
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Double Leg Butt Kick
Begin standing with your knees slightly bent.
Dumbbell Alternate Bicep Curl
Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Dumbbell Bench Press with Neutral Grip
Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Dumbbell Bicep Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Dumbbell Flyes
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench.
Dumbbell Incline Shoulder Raise
Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Dumbbell Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Raise
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
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