Beginner Exercises ⁵⁷

Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.

Perform isolated chest exercises with controlled arm movements.

Lift dumbbells by curling your arms to work the biceps.

Lift a barbell by curling your arms to work the biceps.

1. Stand upright with a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward. 3. Lower them back down with control to the starting position.

Stretch and strengthen your triceps with this overhead move.

Build forearm strength and grip with controlled wrist flexions.

Strengthen your forearm extensors with this simple exercise.

Strengthen your biceps and forearms with this classic move.

Strengthen your grip with focused hand gripper exercises.

Carry heavy weights over a distance to build strength and endurance.

Strengthen your forearms and biceps with a reverse grip.

Maximize bicep growth with constant tension using a cable machine.

Sculpt your shoulders with this lateral raise exercise.

Strengthen your front shoulders and upper chest with front raises.

Strengthen your traps with simple shoulder shrugs.

Strengthen your traps by performing barbell shrugs.

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

Push down the cable to isolate your triceps and build arm definition.

Isolate your triceps with this classic cable pushdown using a rope or bar attachment.

Hold this static position to fire up your core and build endurance.

Classic ab move to strengthen your core and build definition.

An excellent move for improving core stability and coordination.

A great way to hit your upper abs, lower abs, and obliques all in one move.

A simple yet effective move to target the upper abs.

A powerful static move to build oblique strength and improve core stability.

A simple yet effective move to build strength and size in your calves.

A great exercise to isolate and build the soleus muscle.

A versatile lower body exercise that builds strength and stability.

A safe and effective lower body exercise using a machine to build strength and muscle mass.

A dynamic lower body exercise to build strength, balance, and flexibility.

An isolation exercise that targets the mid-back muscles for improved strength and posture.

An enhanced version of crunches using a bench to increase core engagement.

A resistance-based abdominal exercise performed on a machine for effective core isolation.

A simple yet effective core exercise targeting the lower abs.

An isolation exercise that builds core strength using a cable machine.

A great exercise for building unilateral strength and isolating one side of the back.

Also called hyperextension, it's a key exercise for strengthening the lower back and improving spinal stability.

A simple yet effective exercise for isolating the quadriceps.

A key isolation exercise for strengthening the hamstrings.

Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.

Lie on your back, bend your knees, and lift your hips to work your glutes and hamstrings.

A simple yet effective exercise to shape and strengthen your shoulders.

An effective isolation exercise to build triceps strength and definition using a rope attachment.

A great isolation exercise to strengthen the rear deltoids and improve posture.

A simple isometric exercise to build lower body strength and endurance by holding a squat position against a wall.

Stand upright with your feet hip-width apart. Step back with one leg and lower your hips until both knees are bent at about 90 degrees. Return to the starting position and repeat with the other leg.

A beginner-friendly lunge variation to build lower body strength and improve balance.

Build strong, sculpted arms with this focused bicep exercise.

Strengthen your back and improve posture with this effective exercise.

Strengthen your shoulders and improve your posture.

Build strong and powerful legs with this effective exercise.

Strengthen your inner thighs and improve hip stability.

Strengthen your hips and improve your stability.

Strengthen your hamstrings and improve your lower body stability.

Strengthen your back and improve your posture with this effective exercise.

Boost your lower leg strength and stability.