Beginner Exercises
Perfect for those new to strength training.
Showing 181–210 of 573 exercises
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.
Fire Hydrant
Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.
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.
Foam Rolling
A low-intensity soft-tissue recovery drill used to reduce perceived stiffness and prepare tissues for comfortable movement.
Frog Stretch
A floor-based adductor mobility drill that opens the hips for squat, hinge, lateral, and golf-rotation positions.
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.
Front Leg Raises
Stand next to a chair or other support, holding on with one hand.
Front Raise And Pullover
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Front Two-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.
Gentle Rotation with Club
A low-intensity golf-specific rotation drill that rehearses controlled trunk and hip turn using a club as a light guide.
Glute Bridge
A bodyweight hip-extension exercise that targets the glutes with minimal lower-back demand. A foundational hip-hinge prerequisite for heavier loaded variants like the barbell glute bridge or hip thrust.
Glute Kickback
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Goblet Squat
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Hack Squat
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Hammer Grip Incline DB Bench Press
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
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