Beginner Exercises
Perfect for those new to strength training.
Showing 211–240 of 562 exercises
Hip Flexion with Band
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Hip Flexor Stretch
Essential stretch for tight hip flexors.
Hip Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
Hug A Ball
Seat yourself on the floor.
Hug Knees To Chest
Lie down on your back and pull both knees up to your chest.
Hurdle Hops
Set up a row of hurdles or other small barriers, placing them a few feet apart.
Hyperextensions (Back Extensions)
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Inchworm
Dynamic hamstring and core mobility drill. Walks the hands out to plank and back, progressively stretching the posterior chain.
Incline Bench Pull
Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Incline Cable Chest Press
Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Incline Dumbbell Bench With Palms Facing In
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.
Incline Dumbbell Curl
Sit back on an incline bench with a dumbbell in each hand held at arms 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.
Incline Dumbbell Flyes
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell Flyes - With A Twist
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Incline Hammer Curls
Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
Incline Inner Biceps Curl
Hold a dumbbell in each hand and lie back on an incline bench.
Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Incline Push-Up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Depth Jump
For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
Incline Push-Up Medium
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Reverse Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Treadmill Walk
Brisk uphill walking to elevate temperature and heart rate with minimal joint stress. Great low-impact option.
Internal Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine.
Inverted Row with Straps
Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Isometric Chest Squeezes
While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
Isometric Neck Exercise - Front And Back
With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Isometric Neck Exercise - Sides
With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
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