Beginner exercises
Start here if you're new to training or coming back after a break. These movements are simple to learn and easy to scale, and they build the base every harder exercise relies on.
190 exercises
- 90/90 hip switchBodyweight
- Ab CoasterMachine
- Abdominal Crunch MachineMachine
- Ankle dorsiflexion drillBodyweight
- Around-Back Band Chest PressBand
- Back extensionMachine
- Band bent-over rowBand
- Band lat pulldownBand
- Band overhead pressBand
- Band pull-apartBand
- Band Romanian deadliftBand
- Band Side BendBand
- Band single-arm rowBand
- Band-assisted pull-upBand
- Banded Dead BugBand
- Barbell curlBarbell
- Barbell Flat Bench PressBarbell
- Barbell HoldBarbell
- Barbell Reverse Wrist CurlBarbell
- Barbell shrugBarbell
- Barbell Wrist CurlBarbell
- Bench-Supported Barbell Reverse Wrist CurlBarbell
- Bench-Supported Barbell Wrist CurlBarbell
- Bench-Supported Cable Reverse Wrist CurlCable
- Bench-Supported Dumbbell Reverse Wrist CurlDumbbells
- Bent-Knee Calf RaiseBodyweight
- Bent-over dumbbell rowDumbbells
- Bird dogBodyweight
- Bodyweight calf raiseBodyweight
- Bodyweight good morningBodyweight
- Bodyweight reverse lungeBodyweight
- Bodyweight split squatBodyweight
- Bodyweight squatBodyweight
- Cable crunchCable
- Cable curlCable
- Cable external rotationCable
- Cable lateral raiseCable
- Cable Leg ExtensionCable
- Cable pull-throughCable
- Cable Reverse CurlCable
- Cable Reverse Wrist CurlCable
- Cable ShrugCable
- Cable SquatCable
- Cable Wrist CurlCable
- Captain's Chair Knee RaiseMachine
- Cat-cow stretchBodyweight
- Chest press machineMachine
- Chest-Supported Kettlebell RowKettlebell
- Chest-Supported Machine High RowMachine
- Chest-supported rowDumbbells
- Child's poseBodyweight
- ClamshellBodyweight
- Cross-Body Dumbbell Hammer CurlDumbbells
- Dead bugBodyweight
- Doorframe rowBodyweight
- Doorway pec stretchBodyweight
- Downward dogBodyweight
- Dumbbell ClamshellDumbbells
- Dumbbell CrunchDumbbells
- Dumbbell curlDumbbells
- Dumbbell Flat Bench PressDumbbells
- Dumbbell floor flyDumbbells
- Dumbbell floor pressDumbbells
- Dumbbell Reverse Wrist CurlDumbbells
- Dumbbell shoulder pressDumbbells
- Dumbbell ShrugDumbbells
- Elliptical trainerMachine
- Face pullCable
- Farmer carryDumbbells
- Fire HydrantBodyweight
- Foam roll quadsBodyweight
- Foam roll upper backBodyweight
- Front raiseDumbbells
- Glute bridgeBodyweight
- Goblet squatDumbbells
- Grip MachineMachine
- Hack squatMachine
- Hammer curlDumbbells
- Hammer Curl MachineMachine
- High kneesBodyweight
- Hip abductionMachine
- Hip Adduction MachineMachine
- Hip flexor stretchBodyweight
- Incline Dumbbell ShrugDumbbells
- Incline pike push-upBodyweight
- Incline push-upBodyweight
- Incline treadmill walkMachine
- Inverted rowBarbell
- Jump ropeBodyweight
- Jumping jacksBodyweight
- Knee push-upBodyweight
- Kneeling Abdominal Crunch MachineMachine
- Kneeling Band CrunchBand
- Lat pulldownCable
- Lat Pulldown Machine Scapular DepressionMachine
- Lateral lungeDumbbells
- Lateral raiseDumbbells
- Leg extensionMachine
- Leg pressMachine
- Low-Anchor Band Chest PressBand
- Lying leg curlMachine
- Machine Decline FlyMachine
- Machine Decline PressMachine
- Machine External RotationMachine
- Machine Flat Chest PressMachine
- Machine Incline PressMachine
- Machine Internal RotationMachine
- Machine Peck Deck FlyMachine
- Machine Reverse Wrist CurlMachine
- Machine Wrist CurlMachine
- Mountain climberBodyweight
- Overhead triceps extensionDumbbells
- Pallof pressCable
- Pec deckMachine
- Pike push-upBodyweight
- PlankBodyweight
- Preacher curlBarbell
- Prone CobraBodyweight
- Prone Dumbbell T RaiseDumbbells
- Prone T RaiseBodyweight
- Prone W RaiseBodyweight
- Prone Y RaiseBodyweight
- Push-upBodyweight
- Rear delt flyDumbbells
- Reverse crunchBodyweight
- Reverse curlBarbell
- Reverse lungeDumbbells
- Reverse-Grip Cable PushdownCable
- Rope Cable Hammer CurlCable
- Rope Cable Overhead Triceps ExtensionCable
- Rope pushdownCable
- Rowing machineMachine
- Russian twistBodyweight
- Seated cable rowCable
- Seated calf raiseMachine
- Seated Dumbbell Calf RaiseDumbbells
- Seated Dumbbell ShrugDumbbells
- Seated leg curlMachine
- Seated machine shoulder pressMachine
- Seated Machine ShrugMachine
- Seated Row Machine Scapular RetractionMachine
- Self-Resisted Hammer CurlBodyweight
- Self-Resisted Reverse CurlBodyweight
- Self-Resisted Reverse Wrist CurlBodyweight
- Self-Resisted Wrist CurlBodyweight
- Side plankBodyweight
- Side-Lying Dumbbell Hip AbductionDumbbells
- Side-Lying Hip AbductionBodyweight
- Single-Arm Cable Hammer CurlCable
- Single-Arm Cable Reverse CurlCable
- Single-Arm Cable Reverse Wrist CurlCable
- Single-Arm Cable ShrugCable
- Single-Arm Cable Wrist CurlCable
- Single-Arm Dumbbell Reverse Wrist CurlDumbbells
- Single-arm dumbbell rowDumbbells
- Single-Arm Dumbbell ShrugDumbbells
- Single-Arm Kettlebell RowKettlebell
- Single-Arm Reverse-Grip Cable PushdownCable
- Single-Leg Seated Dumbbell Calf RaiseDumbbells
- Stair climberMachine
- Standing Band CrunchBand
- Standing Cable Calf RaiseCable
- Standing Cable Hip AbductionCable
- Standing Cable Hip AdductionCable
- Standing Cable Knee RaiseCable
- Standing Cable Leg CurlCable
- Standing calf raiseMachine
- Standing Dumbbell Calf RaiseDumbbells
- Standing hamstring stretchBodyweight
- Standing High-Anchor Band Decline Chest PressBand
- Standing High-to-Low Band Chest FlyBand
- Standing Hip AbductionBodyweight
- Standing Hip Abduction MachineMachine
- Standing Hip Adduction MachineMachine
- Standing Mid-Anchor Band Chest FlyBand
- Standing Mid-Anchor Band Chest PressBand
- Stationary bikeMachine
- Step-upDumbbells
- Suitcase carryDumbbells
- Table inverted rowBodyweight
- Thoracic rotationBodyweight
- Tibialis raiseBodyweight
- Tibialis Raise MachineMachine
- Towel door rowBodyweight
- Treadmill runMachine
- Triceps pushdownCable
- Wall sitBodyweight
- Wall SlideBodyweight
- Wide-Grip Seated Cable RowCable
- Wrist curlDumbbells