Beginner Exercises 48
Push-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
Chestpectoralis major, shoulders, tricepsBeginnerBodyweightThe pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.
ChestPectoralis MajorBeginnerIntermediatePec Deck MachineThe bicep curl is a classic isolation exercise that builds arm strength and muscle definition.
Upper bodyBicepsBeginnerDumbbellsThe barbell curl is a classic isolation exercise for building biceps strength and size.
Upper armBiceps, Biceps brachiiBeginnerBarbellHammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.
Upper armbiceps, brachialis, forearmsBeginnerDumbbellsThe overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.
Upper armTriceps brachiiBeginnerIntermediateDumbbellsWrist curls are a great isolation exercise for building forearm strength and improving grip endurance.
Lower armFlexor Carpi Radialis, Palmaris LongusBeginnerDumbbellsBarbellReverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.
Lower armExtensor Carpi RadialisBeginnerDumbbellsBarbellStanding hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.
ArmsBiceps, Biceps brachii, BrachioradialisBeginnerIntermediateDumbbellsGrip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.
Lower armFlexor Digitorum Profundus, Flexor Digitorum SuperficialisBeginnerIntermediateAdvancedGrip StrengthenerThe farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.
Lower armForearm Flexors, Forearm ExtensorsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsReverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.
Lower armBrachioradialisBeginnerIntermediateBarbellDumbbellsCable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.
Upper armBiceps, Biceps brachiiBeginnerIntermediateCable MachineLateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.
ShouldersLateral DeltoidBeginnerIntermediateDumbbellsTargets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.
ShouldersAnterior DeltoidBeginnerIntermediateDumbbellsBarbellPrimarily targets the trapezius muscles, with benefits for the upper back and posture.
ShouldersTrapeziusBeginnerIntermediateDumbbellsBarbellFocuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.
TrapeziusBeginnerIntermediateBarbellA go-to move for a V-shaped back, the lat pull-down works your lats and upper back for strength and muscle growth.
Upper bodyLatissimus DorsiBeginnerIntermediateCable MachineA great isolation exercise for strengthening and defining the triceps using a cable machine.
ArmsTriceps BrachiiBeginnerIntermediateCable MachineRopeBar AttachmentA classic isolation exercise for triceps that helps build arm strength and definition.
Upper armTriceps brachiiBeginnerCable MachineA classic isometric core exercise that builds endurance and strengthens the entire abdominal region.
Abdominals, Rectus Abdominis, Obliques, Transverse AbdominisBeginnerNo equipmentA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA foundational core exercise that improves stability, coordination, and control.
Rectus Abdominis, Obliques, Transverse AbdominisBeginnerBodyweightMatA dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.
Rectus Abdominis, ObliquesBeginnerIntermediateBodyweightMatA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.
Obliques, Rectus Abdominis, Transverse AbdominisBeginnerIntermediateBodyweightMatAn excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.
Lower legGastrocnemius, SoleusBeginnerBodyweightDumbbellsCalf Raise MachineAn effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.
Lower legSoleusBeginnerSeated Calf Raise MachineA staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedLeg Press MachineA versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.
Upper legQuadriceps, Hamstrings, Gluteus MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellAn effective exercise for building thickness in the mid-back and improving posture and strength.
BackRhomboids, Latissimus DorsiBeginnerIntermediateCable MachineA challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.
Rectus Abdominis, ObliquesBeginnerIntermediateBenchA machine-based crunch exercise that isolates the abs effectively, offering consistent resistance and reducing neck and back strain.
Rectus AbdominisBeginnerIntermediateCrunch MachineA great exercise for isolating the lower abs and improving core strength.
Rectus Abdominis (lower part)BeginnerIntermediateMatA great core exercise for building strength and definition in the rectus abdominis.
Rectus AbdominisBeginnerIntermediateCable MachineRope AttachmentIsolates one side of the back at a time, focusing on the lats and increasing unilateral strength.
BackLatissimus DorsiBeginnerIntermediateDumbbellBenchAlso known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.
BackErector SpinaeBeginnerIntermediateHyperextension BenchAn isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.
Upper legQuadricepsBeginnerIntermediateLeg extension machineIsolates the hamstrings, useful for building muscle balance between the front and back of the leg.
Upper legHamstringsBeginnerIntermediateLeg curl machineLeg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.
LegsHamstringsBeginnerIntermediateLeg curl machineA simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.
Upper legGluteus Maximus, HamstringsBeginnerBodyweightBarbellSeated lateral raises help isolate the lateral deltoids, enhancing shoulder width and definition.
ShouldersLateral DeltoidBeginnerDumbbellsRope tricep extensions help isolate the triceps, enhancing arm strength and size.
ArmsTricepsBeginnerCable MachineRear lateral raises are ideal for isolating the posterior deltoids, improving shoulder stability, and enhancing posture.
ShouldersPosterior DeltoidBeginnerDumbbellsWall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.
Lower bodyQuadricepsBeginnerBodyweightStep-back lunges are great for targeting the quadriceps and glutes while improving balance and lower body strength.
Lower bodyQuadriceps, Glutes, HamstringsBeginnerBodyweightStep-forward lunges are perfect for strengthening and toning the glutes and quads.
Lower bodyQuadriceps, GlutesBeginnerBodyweight