Beginner Exercises

538 exercises

Chest(53)

3-Point Stance Chest Push - Medicine Ball Arm Swing (Dynamic)Bench Press - Barbell Bench Press - Dumbbell Bench Press - Machine Bench Press - Resistance Band Bench Press - Smith Machine Bench Press (Decline) - Smith Machine Bench Press (Incline Hammer Grip) - Dumbbell Bench Press (Incline, Med. Grip) - Barbell Bench Press (Incline) - Dumbbell Bench Press (Incline) - Smith Machine Bench Press (Medium Grip) - Barbell Bench Press (Neutral Grip) - Dumbbell Cable Crossover / Fly (Low)Chest and Shoulder Stretch (Overhead)Chest Expansion Stretch (Elbows Back)Chest Expansion Stretch (Partner-Assisted)Chest Fly Chest Fly - Resistance Band Chest Pass - Medicine Ball Chest Pass (Repetitive) - Medicine Ball Chest Pass (Single Response) - Medicine Ball Chest Press - Machine Chest Press (Decline) - Machine Chest Press (Incline) - Cable Chest Press (Incline) - Machine Chest Press (Seated) - Cable Chest Press (Standing) - Cable Chest Squeeze - Isometric Chest Stretch - Exercise Ball Chest Throw - Medicine Ball Chest Thrust - Heavy Bag Chest Wall Stretch Crossover - Cable Dumbbell Fly (Incline) - Dumbbell Dumbbell Fly (Incline) with Twist - Dumbbell Dumbbell Press (Incline) - Dumbbell Floor Press (Alternating) - Kettlebell Floor Press (Extended Range, One-Arm) - Kettlebell Fly - Dumbbell Fly - Machine Fly (High to Low) - Cable Push-Up Push-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Raise and Pullover (Front) - Barbell Smith Press (Decline)

Lats(23)

Middle Back(25)

Lower Back(14)

Arch Raise Back Extension Backbend Stretch (Standing)Cat-Cow Stretch Child's Pose Hug-a-Ball Stretch - Exercise Ball Hyperextension (Back Extension, Horizontal)Knee-to-Chest Stretch Lower Back Foam Rolling - Foam Roll Pelvic Tilt (Standing)Seated Spinal Twist Stretch Stability Ball Prone Pyramid Superman Superman Hold

Shoulders(74)

Arm Circle Arm Swing Drill (Kneeling)Bench Press (Incline) - Barbell Chest Opener Stretch (Seated)Chest/Shoulder Stretch (Partner-Assisted)Dumbbell Press (Alternating) - Dumbbell Elbow Circle External Rotation - Cable External Rotation - Dumbbell External Rotation - Resistance Band Face Pull (Rear‑Delt Row) - Cable Face Pull (Seated) - Cable Flyes (Reverse) - Dumbbell Flyes (Reverse) - Machine Front Raise (One-Arm) - Dumbbell Front Raise (Prone Incline) - Barbell Full Body Circle Internal Rotation - Cable Internal Rotation - Resistance Band Lateral Raise - Dumbbell Lateral Raise - Resistance Band Lateral Raise (Bent-Over) - Cable Lateral Raise (Both Arms) - Dumbbell Lateral Raise (One-Arm) - Dumbbell Lateral Raise (Partial) - Dumbbell Lateral Raise (Seated) - Dumbbell Lateral Raise (Side, One-Arm) - Dumbbell Lateral to Front Raise Combo - Dumbbell Medicine Ball Partner Catch and Push - Medicine Ball Medicine Ball Throw (Backward)Military Press - Machine Military Press (Seated) - Barbell Overhead Reach Stretch Overhead Throw (Standing Two‑Arm) - Medicine Ball Parallel Bar Support Hold Plate Steering Wheel - Barbell Press (One-Arm, Neutral Grip) - Dumbbell Pull Apart - Resistance Band Raise (Front Incline) - Dumbbell Raise (Front, Alternating) - Dumbbell Raise (Front) - Cable Raise (Two-Arm) - Dumbbell Reach (Overhead) Stretch Rear Delt Fly - Cable Rear Delt Raise - Dumbbell (Head Supported)Reverse Fly - Resistance Band Reverse Fly - Sled Rotational Swing (Pirate Ship) - Kettlebell Scaption - Dumbbell Scoop Throw - Medicine Ball Shoulder Circles Shoulder Dislocate - Resistance Band Shoulder Press - Cable Shoulder Press - Resistance Band Shoulder Press (Alternating) - Cable Shoulder Press (Incline) - Smith Machine Shoulder Press (Leverage) - Machine Shoulder Press (Overhead) - Smith Machine Shoulder Press (Seated) - Cable Shoulder Press (Seated) - Dumbbell Shoulder Press (Standing) - Dumbbell Shoulder Raise (Alternating) - Dumbbell Shoulder Raise (Incline) - Barbell Shoulder Raise (Incline) - Dumbbell Shoulder Roll Shoulder Shrug Circle Shoulder Stretch (Behind-the-Back)Shoulder Stretch (Cross-Body)Shoulder Warm-up - Resistance Band Sled Backward Walk (Overhead)Standing Low Cable Lateral Raise Upright Row - Barbell Wave - Battling Rope Wrist Pull Stretch (Side)

Traps(15)

Clean Shrug - Barbell Row (Upright) - Resistance Band Scapular Pull-Up Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Shrug - Barbell Shrug - Cable Shrug - Calf Machine Shrug - Dumbbell Shrug - Machine Shrug (Behind The Back) - Barbell Shrug (Behind The Back) - Smith Machine Upright Row - Dumbbell Upright Row - Smith Machine

Biceps(34)

Bicep Curl - Barbell Bicep Curl - Dumbbell Bicep Curl - EZ Curl Bar Bicep Curl - Machine Bicep Curl (Alternating) - Dumbbell Bicep Curl (Close-Grip, Banded) - EZ Curl Bar Bicep Curl (Close-Grip) - Barbell Bicep Curl (Close-Grip) - EZ Curl Bar Bicep Curl (Concentration) - Dumbbell Bicep Curl (Hammer, Cross-Body) - Dumbbell Bicep Curl (Hammer) - Dumbbell Bicep Curl (Incline, Alternating) - Dumbbell Bicep Curl (Incline, Hammer) - Dumbbell Bicep Curl (Incline, Inner) - Dumbbell Bicep Curl (Incline) - Barbell Bicep Curl (Incline) - Dumbbell Bicep Curl (Inner, Seated) - Dumbbell Bicep Curl (Lying) - Dumbbell Bicep Curl (Preacher, One-Arm) - Dumbbell Bicep Curl (Preacher, Two-Arm) - Dumbbell Bicep Curl (Seated) - Dumbbell Bicep Curl (Standing) - Cable Bicep Curl (Wide-Grip) - Barbell Bicep Stretch (Seated) - Partner Assisted Biceps Stretch - Body Only Concentration Curl - Dumbbell Hammer Curl - Cable Hammer Curl - Dumbbell Hammer Curl (Incline) - Dumbbell Lying High Pulley Cable Curl - Cable Preacher Curl - Barbell Preacher Curl - Cable Preacher Curl - Machine Preacher Hammer Curl - Dumbbell

Triceps(37)

Bench Press (Close-Grip) - Barbell Bench Press (Close-Grip) - EZ Curl Bar Bench Press (Close-Grip) - Smith Machine Cable Triceps Extension (Lying)Dip - Bench Dip (Triceps) Dumbbell Press (Close-Grip) - Dumbbell Push-Up (Incline, Close-Grip)Skullcrusher - EZ Curl Bar Standing One-Arm Overhead Dumbbell Triceps Extension Triceps Dip - Machine Triceps Extension - Bodyweight (Bar)Triceps Extension - Cable Rope Triceps Extension - Machine Triceps Extension - Resistance Band Triceps Extension (Bent-Over, One-Arm) - Dumbbell Triceps Extension (Bent‑Over, Two‑Arm) - Dumbbell Triceps Extension (Lying) - EZ Curl Bar Triceps Extension (One-Arm, Pronated) - Dumbbell Triceps Extension (One-Arm, Supinated) - Dumbbell Triceps Extension (One-Arm) - Cable Triceps Extension (One-Arm) - Dumbbell Triceps Extension (Overhead) - Resistance Band Triceps Extension (Overhead) - Sled Triceps Extension (Pronated Grip) - Dumbbell Triceps Extension (Standing, Overhead) - Cable Triceps Extension (Standing, Overhead) - Dumbbell Triceps Extension (Standing) - Resistance Band Triceps Kickback - Dumbbell Triceps Press (Seated) - Dumbbell Triceps Pushdown - Cable Triceps Pushdown - Cable Rope Triceps Pushdown - Cable V-Bar Triceps Pushdown (Reverse Grip) - Cable Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(25)

Abs(43)

Bicycle Crunch Bodyweight Skill Sequence Crunch Crunch - Cable Crunch - Stability Ball Crunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Crunch (Weighted) - Medicine Ball Dead Bug Elbow-to-Knee Crunch Flutter Kick - Body Only Heel Touch (Alternating)Hip Circle - Hula Hoop Hip Raise (Bent-Knee)Knee Raise (Hip) - Parallel Bar Knee Tuck (Seated)Leg Pull-In (Flat Bench)Leg Raise (Lying) - Body Only Leg Tuck Leg Tuck - Body Only Medicine Ball Throw (Overhead) - Medicine Ball Mountain Climber Oblique Crunch (Decline)Pallof Press - Resistance Band Pelvic Tilt Pike-Up Plank Plate Twist Reverse Crunch with Hip Lift Ring Pallof Press Rotational Swing (Spell Caster) - Dumbbell Scissor Kick Seated Crunch - Cable Sit-Up Sit-Up (Three-Quarter)Stomach Vacuum Toe Touch Crunch Torso Rotation - Stability Ball Torso Twist (Full) - Medicine Ball Tuck Crunch

Obliques(14)

180s - Barbell Barbell Twist (Seated)Oblique Crunch Russian Twist - Medicine Ball Side Bend Side Bend - Barbell Side Bend - Dumbbell Side Bend (One-Arm) - Cable Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Standing Side Bend Stretch Torso Twist

Quads(65)

Backward Drag Bench Step Sprint (Alternating)Box Jump (Front)Box Jump (Quick Leap)Box Push-Off (Single-Leg)Box Shuffle (Side-to-Side)Butt Kick Jump Camel Pose (Ustrasana)Cone Sprint Drill Cone/Hurdle Hop (Forward)Cycling Cycling - Stationary Bike Deadlift - Cable Deadlift - Machine Deadlift - Trap Bar Diagonal Bound Elliptical Trainer Fast Skipping Hack Squat - Machine High Knee Raises High Knees Jogging Jogging - Treadmill Jump (Rocket)Jump Rope Jumping Jacks Leg Extension Leg Extension (Single-Leg) - Machine Leg Press - Machine Locust Pose (Half)Lunge - Dumbbell Lunge (Walking)Lunge (Walking) - Barbell Plie Squat - Dumbbell Quad Stretch (Foot Elevated)Quad Stretch (Side-Lying)Quad Stretch (Supine) - Bench Quadriceps Foam Rolling Quadriceps Stretch (Prone)Quadriceps Stretch (Side-Lying, Strap Assist)Recumbent Bike - Machine Rowing (Stationary) - Machine Running Running - Treadmill Shrimp Squat (Beginner)Skating Sled Drag Squat Squat - Barbell Squat - Chair Squat - Dumbbell Squat - Resistance Band Squat - Smith Machine Squat (Assisted)Squat (Full-Depth)Squat (Goblet) - Kettlebell Squat (Partial)Squat (Sky Reach)Stair Climber - Machine Standing Broad Jump Star Jump Step-Up Trail Running / Walking Walking Walking - Treadmill

Hamstrings(35)

Box Jump (Repetitive)Butt Kick Butt Kicks Deadlift (Romanian) - Smith Machine Deadlift (Stiff-Legged) - Dumbbell Forward Bend (Seated, Leg Grab)Good Morning - Resistance Band Hamstring & Calf Stretch (Strap Assist)Hamstring & Calf Stretch (Strap-Assisted)Hamstring Curl (Seated) - Resistance Band Hamstring Foam Rolling - Foam Roll Hamstring Slide Hamstring Stretch (90/90)Hamstring Stretch (Leg Extended)Hamstring Stretch (Lying)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)Inchworm Leg Curl - Machine Leg Curl - Stability Ball Leg Curl (Prone)Leg Curl (Seated) - Machine Leg Swing (Forward)Nordic Hamstring Curl (Assisted)Pike Stretch Pull-Through - Resistance Band Runner's Lunge Stretch Seated Straddle Stretch Sprint Start (3-Point)Standing Leg Curl Machine Swing - Dumbbell Toe Touch Stretch Wall Acceleration Drill

Glutes(20)

Calves(27)

Adductors(10)

Adductor Foam Rolling Adductor Stretch (Side-Lying)Butterfly Stretch Butterfly Stretch (Lying)Carioca Cone Hop (Lateral)Groin and Back Stretch Hip Adduction - Cable Hip Adduction - Machine Hip Adduction - Resistance Band

Abductors(11)

Hip Abduction - Machine Hip Circle Hip Circle (Prone)IT Band Foam Rolling Leg Circle (Seated)Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Monster Walk - Resistance Band Supine IT Band / Glute Stretch (Strap)Windmill Stretch

Hip Flexors(7)

Hip Flexion - Resistance Band Hip Flexor Stretch Hip Flexor Stretch (Kneeling)Kneeling Hip Flexor Stretch Leg Swing (Forward-Backward)Leg Swing (Front & Side)Lunge Stretch (Kneeling)

Neck(6)

Chin-to-Chest Stretch Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Foam Rolling / Self-Massage Neck Movement (Three-Plane)Neck Stretch (Lateral)