Beginner Strength Exercises

357 exercises

Chest(41)

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 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, 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(14)

Iso-Lateral Row - Machine Lat Pulldown (Close-Grip) - Cable Lat Pulldown (One-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)Pulldown (Straight-Arm) - Cable Row (High Pulley, One-Arm) - Cable Row (High Pulley, Single-Arm) - Cable Row (High Pulley) - Cable Shotgun Row - Cable

Middle Back(21)

Lower Back(4)

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

Shoulders(54)

Bench Press (Incline) - Barbell Dumbbell Press (Alternating) - Dumbbell 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 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 Military Press - Machine Military Press (Seated) - Barbell 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 Rear Delt Fly - Cable 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 (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 Sled Backward Walk (Overhead)Standing Low Cable Lateral Raise 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(32)

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 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(34)

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

Forearms(22)

Abs(38)

Obliques(12)

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 Bridge (Hip Lift)Side Crunch Side Jackknife Torso Twist

Quads(24)

Hamstrings(12)

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

Glutes(12)

Glute Bridge Glute Bridge - Exercise Ball Glute Bridge (Incline)Glute Kickback Glute Kickback - Cable Hip Extension - Resistance Band Leg Lift (Glute Extension)Leg Raise (Quadruped)Pull-Through - Cable Shoulder Bridge Step-Up (Knee Raise)Tabletop Bridge

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 (Reverse) - Smith Machine Calf Raise (Rocking) - Barbell Calf Raise (Seated, Single-Leg) - Dumbbell Calf Raise (Seated) - Barbell Calf Raise (Seated) - Machine Calf Raise (Standing) - Machine

Adductors(3)

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

Abductors(3)

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

Hip Flexors(2)

Hip Flexion - Resistance Band Leg Swing (Forward-Backward)

Neck(2)

Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric