Beginner Exercises
Perfect for those new to strength training.
Showing 121–150 of 562 exercises
Clean Deadlift
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
Clean Shrug
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Close-Grip Barbell Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Close-Grip Dumbbell Press
Place a dumbbell standing up on a flat bench.
Close-Grip EZ Bar Curl
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar Curl with Band
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
Close-Grip Front 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.
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart.
Cocoons
Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination. It's an effective movement for beginners to learn pelvic tilting and spinal flexion in a controlled, supine position.
Concentration Curls
The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh. This position minimizes momentum and body english, allowing for a strict, focused contraction on the biceps muscle.
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.
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