Beginner Strength Exercises

401 exercises

Chest(42)

Bench Press - Barbell Bench Press - Dumbbell Bench Press - Resistance Band Bench Press - 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 Fly Chest Fly - Resistance Band 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 Crossover - Cable Dumbbell Fly (Incline) - Dumbbell Dumbbell Fly (Incline) with Twist - Dumbbell Dumbbell Press (Incline) - Dumbbell Floor Press (Alternating) - Kettlebell Floor Press (Extended Range, Single-Arm) - Kettlebell Fly - Dumbbell Fly - Machine Fly (High to Low) - Cable Knee Push-Up Lying Front Raise and Pullover - Barbell 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)Push-Up Hold Scapular Push-Up Smith Press (Decline)

Lats(15)

Bent-Over Row Chin Up Hold Iso-Lateral Row - Machine Lat Pulldown (Close-Grip) - Cable Lat Pulldown (Single-Arm) - Cable Lat Pulldown (Straight Arm)Lat Pulldown (Underhand) - Cable Lat Pulldown (V-Bar) - Cable Lat Pulldown (Wide-Grip) - Cable Negative Pull-Up Pull-Up (Band-Assisted)Row (High Pulley, Single-Arm) - Cable Row (High Pulley) - Cable Shotgun Row - Cable Straight Arm Pulldown - Resistance Band

Middle Back(22)

Upper Back(3)

Reverse Snow Angel Row (Doorframe)Row (Table)

Lower Back(5)

Arch Raise Hyperextension (Back Extension, Horizontal)Prone Back Extension Superman Superman Hold

Shoulders(53)

Bench Press (Incline) - Barbell 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 (Prone Incline) - Barbell Front Raise (Single-Arm) - Dumbbell Internal Rotation - Cable Internal Rotation - Resistance Band Lateral Raise - Dumbbell Lateral Raise - Resistance Band Lateral Raise (Bent-Over) - Cable Lateral Raise (Partial) - Dumbbell Lateral Raise (Seated) - Dumbbell Lateral Raise (Side-Lying, Bodyweight)Lateral Raise (Side, Single-Arm) - Dumbbell Lateral Raise (Single-Arm) - Dumbbell Lateral Raise (Standing) - Cable Lateral Raise (Wall, Isometric)Lateral to Front Raise Combo - Dumbbell Military Press - Machine Military Press (Seated) - Barbell Plate Steering Wheel - Other Press (Single-Arm, Neutral Grip) - Dumbbell Prone T Raise Prone Y Raise Pull Apart - Resistance Band Raise (Front Incline) - Dumbbell Raise (Front, Alternating) - Dumbbell Raise (Front) - Cable Raise (Two-Arm) - Dumbbell Rear Delt Fly - Cable Rear Delt Fly - Dumbbell Rear Delt Raise - Dumbbell (Head Supported)Reverse Fly - Resistance Band Reverse Fly - Sled Rotational Swing (Pirate Ship) - Kettlebell Scaption - Dumbbell Shoulder Press - Cable Shoulder Press - Resistance Band Shoulder Press (Alternating) - Cable Shoulder Press (Alternating) - Dumbbell 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 Upright Row - Barbell Wave - Battling Rope

Traps(13)

Row (Upright) - Resistance Band Scapular Pull-Up Scapular Shrug Shoulder Shrug 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(37)

Bicep Curl - Barbell Bicep Curl - Dumbbell Bicep Curl - EZ Curl Bar Bicep Curl - Kettlebell Bicep Curl - Machine Bicep Curl - Resistance Bands 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, Inner) - Dumbbell Bicep Curl (Incline) - Barbell Bicep Curl (Incline) - Dumbbell Bicep Curl (Inner, Seated) - Dumbbell Bicep Curl (Lying) - Dumbbell Bicep Curl (Preacher, Single-Arm) - Dumbbell Bicep Curl (Preacher, Two-Arm) - Dumbbell Bicep Curl (Seated) - Dumbbell Bicep Curl (Standing) - Cable Bicep Curl (Wide-Grip) - Barbell Bicep Hold (Isometric) - Dumbbell Bodyweight Bicep Curl - Body Only Concentration Curl - Resistance Band Flexed Arm Hang - Pull Up Bar Hammer Curl - Cable Rope Hammer Curl - Dumbbell Hammer Curl - Resistance Band Hammer Curl (Incline) - Dumbbell Lying High Pulley Cable Curl - Cable Preacher Curl - Barbell Preacher Curl - Cable Preacher Hammer Curl - Dumbbell Suspension Bicep Curl

Triceps(30)

Bench Press (Close-Grip) - Barbell Bench Press (Close-Grip) - EZ Curl Bar Bench Press (Close-Grip) - Smith Machine Crab Walk Dip - Bench Dumbbell Press (Close-Grip) - Dumbbell Lying Triceps Extension (Single-Arm, Supinated) - Dumbbell Push-Up (Incline, Close-Grip)Skullcrusher - EZ Curl Bar Tricep Extension - Kettlebell Triceps Dip - Machine Triceps Extension - Bodyweight (Bar)Triceps Extension - Cable Rope Triceps Extension - Machine Triceps Extension - Resistance Band Triceps Extension (Bent-Over, Single-Arm) - Dumbbell Triceps Extension (Lying) - EZ Curl Bar Triceps Extension (Overhead) - Resistance Band Triceps Extension (Overhead) - Sled Triceps Extension (Pronated Grip) - Dumbbell Triceps Extension (Single-Arm, Pronated) - Dumbbell Triceps Extension (Single-Arm) - Cable Triceps Extension (Standing, Overhead) - Cable Triceps Extension (Standing, Overhead) - Dumbbell Triceps Kickback - Dumbbell Triceps Press (Seated) - Dumbbell Triceps Pushdown - Cable Triceps Pushdown - Cable Rope Triceps Pushdown - Cable V-Bar Triceps Pushdown (Reverse Grip) - Cable

Forearms(22)

Abs(35)

Obliques(13)

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

Core(4)

Around the World - Kettlebell Bird Dog Suitcase Carry - Dumbbell Suitcase Carry - Kettlebell

Quads(41)

Hamstrings(13)

Deadlift (Romanian) - Dumbbell Deadlift (Romanian) - Resistance Band Deadlift (Romanian) - Smith Machine Deadlift (Stiff-Legged) - Dumbbell Hamstring Curl (Seated) - Resistance Band Hamstring Slide Leg Curl - Stability Ball Leg Curl (Partner-Assisted)Leg Curl (Seated) - Machine Leg Curl (Standing) - Machine Lying Leg Curl - Machine Nordic Hamstring Curl (Assisted)Swing - Dumbbell

Glutes(21)

Calves(14)

Balance Board Stand Calf Press - Machine Calf Raise Calf Raise - Barbell Calf Raise - Dumbbell Calf Raise - Machine Calf Raise - Resistance Band Calf Raise - Smith Machine Calf Raise (Rocking) - Barbell Calf Raise (Seated, Single-Leg) - Dumbbell Calf Raise (Seated) - Barbell Calf Raise (Seated) - Machine Calf Raise (Standing) - Machine Single-Leg Calf Raise - Body Only

Adductors(3)

Hip Adduction - Cable Hip Adduction - Machine Hip Adduction - Resistance Band

Abductors(6)

Clamshell Clamshell - Resistance Band Hip Abduction - Machine Hip Abduction (Standing) - Resistance Band Leg Raise (Side)Monster Walk - Resistance Band

Hip Flexors(2)

Hip Flexion - Resistance Band Seated Leg Lift

Neck(2)

Neck Exercise (Side) - Isometric Neck Flexion and Extension (Isometric)

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