Beginner Exercises

646 exercises

Chest(60)

3-Point Stance Chest Push - Medicine Ball 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 Doorway Stretch Chest Expansion Stretch (Elbows Back)Chest Expansion Stretch (Partner-Assisted)Chest Fly Chest Fly - Resistance Band Chest Opener Stretch 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 Press Stretch - Bench Chest Squeeze - Isometric Chest Stretch 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, Single-Arm) - Kettlebell Fly - Dumbbell Fly - Machine Fly (High to Low) - Cable Knee Push-Up 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 Raise and Pullover (Front) - Barbell Scapular Push-Up Serratus Wall Slide Smith Press (Decline)

Lats(28)

Middle Back(26)

Upper Back(9)

Band Pull Apart Eagle Arms Stretch Foam Roll Upper Back Reverse Snow Angel Thoracic Extension - Foam Roll Thoracic Extension Over Foam Roller Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(16)

Arch Raise Back Extension Backbend Stretch (Standing)Cat-Cow Child's Pose Child's Pose to Cobra 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 Supine Knee Hug

Shoulders(83)

Arm Circle Arm Swing Arm Swing Drill (Kneeling)Bench Press (Incline) - Barbell Chest Opener Stretch (Seated)Chest/Shoulder Stretch (Partner-Assisted)Dumbbell Press (Alternating) - Dumbbell Dynamic Stretch 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 (Prone Incline) - Barbell Front Raise (Single-Arm) - Dumbbell 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 (Partial) - Dumbbell Lateral Raise (Seated) - Dumbbell Lateral Raise (Side, Single-Arm) - Dumbbell Lateral Raise (Single-Arm) - Dumbbell Lateral Raise (Standing) - Cable 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 Shoulder Stretch Overhead Throw (Standing Two‑Arm) - Medicine Ball Parallel Bar Support Hold Plate Steering Wheel - Barbell Press (Single-Arm, Neutral Grip) - Dumbbell Prone Y Raise Pull Apart - Resistance Band Puppy Pose 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 Scoop Throw - Medicine Ball Shadow Boxing — Jab Cross Shoulder Circle Shoulder Dislocate Shoulder Dislocate - Resistance Band Shoulder Extension Stretch 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 Stretch (Behind-the-Back)Shoulder Stretch (Cross-Body)Shoulder Warm-up - Resistance Band Sled Backward Walk (Overhead)Sleeper Stretch Upright Row - Barbell Wall Extension Wave - Battling Rope Wrist Pull Stretch (Side)

Traps(16)

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 Upper Trapezius Stretch Upright Row - Dumbbell Upright Row - Smith Machine

Biceps(42)

Bicep Curl - Barbell Bicep Curl - Dumbbell Bicep Curl - EZ Curl Bar 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, 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, Single-Arm) - Dumbbell Bicep Curl (Preacher, Two-Arm) - Dumbbell Bicep Curl (Seated) - Dumbbell Bicep Curl (Standing) - Cable Bicep Curl (Wide-Grip) - Barbell Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Bodyweight Bicep Curl - Body Only Concentration Curl - Dumbbell Concentration Curl - Resistance Band Flexed Arm Hang - Pull Up Bar Hammer Curl - Cable 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 Curl - Machine Preacher Hammer Curl - Dumbbell Suspension Bicep Curl

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 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 (Bent‑Over, Two‑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, Supinated) - Dumbbell Triceps Extension (Single-Arm) - Cable Triceps Extension (Single-Arm) - Dumbbell Triceps Extension (Standing, Overhead, Single-Arm) - 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(31)

Bicep Curl (Reverse Grip) - Barbell Bicep Curl (Reverse Grip) - Cable Curl (Reverse Plate)Dead Hang Finger Curl - Barbell Finger Flexion and Extension Forearm Stretch (Kneeling)Plate Pinch (Standing)Reverse Curl - Dumbbell Reverse Curl - Resistance Band Wall Forearm Press Hold Wrist Circle Wrist Curl - Cable Wrist Curl (Behind-The-Back) - Barbell Wrist Curl (Bench‑Supported Palms‑Up) - Barbell Wrist Curl (Bench‑Supported Palms‑Up) - Dumbbell Wrist Curl (Palms-Down, Bench) - Barbell Wrist Curl (Palms-Down, Bench) - Dumbbell Wrist Curl (Palms-Down, Seated, Single-Arm) - Dumbbell Wrist Curl (Palms-Down, Seated) - Barbell Wrist Curl (Palms-Down, Seated) - Dumbbell Wrist Curl (Palms-Up) - Cable Wrist Curl (Seated Palms-Up) - Barbell Wrist Curl (Seated Palms‑Up) - Dumbbell Wrist Curl (Seated Single-Arm Palms-Up) - Dumbbell Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends Wrist Roller Wrist Rotation - Barbell

Abs(42)

Obliques(15)

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

Core(10)

Bird Dog Box Breathing Farmer Carry - Dumbbell Mountain Pose Savasana with Deep Breathing Sphinx Pose Suitcase Carry - Dumbbell Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist

Quads(84)

Backward Drag Bench Step Sprint (Alternating)Box Jump (Front)Box Jump (Quick Leap)Box Push-Off (Single-Leg)Box Shuffle (Side-to-Side)Brisk Walk Butt Kick Jump Camel Pose (Ustrasana)Cone Sprint Drill Cone/Hurdle Hop (Forward)Cycling Cycling - Stationary Bike Deadlift - Cable Deadlift - Dumbbell Deadlift - Machine Deadlift - Trap Bar Deep Squat Hold Diagonal Bound Elliptical Trainer Fast Skipping Hack Squat - Machine High Knee Raise High Knees Jogging Jogging - Treadmill Jump (Rocket)Jump Rope Jumping Jacks Lateral Lunge - Dumbbell Lateral Shuffle Leg Extension - Machine Leg Extension (Single-Leg) - Machine Leg Press - Machine Locust Pose (Half)Lunge 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 Reverse Lunge Rowing (Stationary) - Machine Running Running - Treadmill Seated Knee Extension Shrimp Squat (Beginner)Single Leg Extension Hold Single-Leg Balance Skating Sled Drag Squat Squat - Barbell Squat - Chair Squat - Dumbbell Squat - Resistance Band Squat - Smith Machine Squat (Assisted)Squat (Full-Depth)Squat (Goblet) - Dumbbell Squat (Goblet) - Kettlebell Squat (Partial)Squat (Sky Reach)Squat Pulse Stair Climber - Machine Standing Broad Jump Star Jump Step-Up Sumo Squat - BODY_ONLY Sumo Squat - Dumbbell Suspension Squat Trail Running / Walking Walking Walking - Treadmill Walking Lunge - Dumbbell Wall Sit Warrior I Warrior II

Hamstrings(42)

Box Jump (Repetitive)Butt Kick Deadlift (Romanian) - Dumbbell Deadlift (Romanian) - Resistance Band Deadlift (Romanian) - Smith Machine Deadlift (Stiff-Legged) - Dumbbell Downward Facing Dog Good Morning - Resistance Band 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 Curl (Standing) - Machine Leg Swing (Forward)Legs Up The Wall Pose Nordic Hamstring Curl (Assisted)Pike Stretch Pull-Through - Resistance Band Runner's Lunge Stretch Seated Forward Fold Seated Hamstring Stretch Seated Straddle Stretch Sprint Start (3-Point)Standing Pike Hold Standing Single-Leg Hamstring Stretch Suspension Hip Hinge Stretch Swing - Dumbbell Toe Touch Stretch Triangle Pose Wall Acceleration Drill

Glutes(29)

Calves(31)

Adductors(11)

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

Abductors(15)

Clamshell Hip Abduction - Machine Hip Abduction (Standing) - Resistance Band Hip Circle Hip Circle (Prone)IT Band Foam Rolling IT Band Stretch - Body Only Lateral Hip Stretch 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(12)

Hip Flexion - Resistance Band Hip Flexor March Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Forward-Backward)Leg Swing (Front & Side)Low Lunge with Reach Lunge Stretch (Kneeling)March in Place Seated Leg Lift

Neck(7)

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

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