Beginner Exercises
Perfect for those new to strength training.
Showing 151–180 of 518 exercises
Dumbbell Scaption
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
Dumbbell Seated One-Leg Calf Raise
Place a block on the floor about 12 inches from a flat bench.
Dumbbell Shrug
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Dumbbell Side Bend
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
Dumbbell Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Dumbbell Tricep Extension -Pronated Grip
Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
Dynamic Back Stretch
Stand with your feet shoulder width apart. This will be your starting position.
Dynamic Chest Stretch
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
Elbow Circles
Sit or stand with your feet slightly apart.
Elbows Back
Stand up straight.
Elbow to Knee
Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
Exercise Ball Crunch
Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
Exercise Ball Pull-In
Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
Extended Range One-Arm Kettlebell Floor Press
Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
External Rotation
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
External Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
External Rotation with Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
EZ-Bar Curl
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
EZ-Bar Skullcrusher
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Finger Curls
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Flat Bench Leg Pull-In
Lie on an exercise mat or a flat bench with your legs off the end.
Flat Bench Lying Leg Raise
Lie with your back flat on a bench and your legs extended in front of you off the end.
Flexor Incline Dumbbell Curls
Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
Flutter Kicks
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
Front Box Jump
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Front Cable Raise
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
Front Cone Hops (or hurdle hops)
Set up a row of cones or other small barriers, placing them a few feet apart.
Front Dumbbell Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Front Incline Dumbbell Raise
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
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