427 Beginner Exercises

Movements you can learn in a session, with a low skill floor and a forgiving failure mode.

Chest 57

Push-Ups Push-Ups beginner No Equipment AI tracked Alternating Floor Press Alternating Floor Press beginner Kettlebell Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip beginner Barbell Bench Press - With Bands Bench Press - With Bands beginner Resistance Bands Butterfly Butterfly beginner Machines Cable Chest Press Cable Chest Press beginner Cable Machine Cable Crossover Cable Crossover beginner Cable Machine Cable Iron Cross Cable Iron Cross beginner Cable Machine Chest Push (multiple response) Chest Push (multiple response) beginner Medicine Ball Chest Push (single response) Chest Push (single response) beginner Medicine Ball Chest Push from 3 point stance Chest Push from 3 point stance beginner Medicine Ball Chest Push with Run Release Chest Push with Run Release beginner Medicine Ball

Showing 12 of 57. All chest exercises →

Back 48

Band Assisted Pull-Up Band Assisted Pull-Up beginner Not specified Barbell Shrug Barbell Shrug beginner Barbell Barbell Shrug Behind The Back Barbell Shrug Behind The Back beginner Barbell Bent Over Barbell Row Bent Over Barbell Row beginner Barbell Bent Over One-Arm Long Bar Row Bent Over One-Arm Long Bar Row beginner Barbell Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row beginner Dumbbells Bent Over Two-Dumbbell Row With Palms In Bent Over Two-Dumbbell Row With Palms In beginner Dumbbells Cable Incline Pushdown Cable Incline Pushdown beginner Cable Machine Cable Shrugs Cable Shrugs beginner Cable Machine Calf-Machine Shoulder Shrug Calf-Machine Shoulder Shrug beginner Machines Catch and Overhead Throw Catch and Overhead Throw beginner Medicine Ball Chin-Up Chin-Up beginner No Equipment

Showing 12 of 48. All back exercises →

Shoulders 66

Push-Ups Push-Ups beginner No Equipment AI tracked Alternating Cable Shoulder Press Alternating Cable Shoulder Press beginner Cable Machine Alternating Deltoid Raise Alternating Deltoid Raise beginner Dumbbells Anti-Gravity Press Anti-Gravity Press beginner Barbell Back Flyes - With Bands Back Flyes - With Bands beginner Resistance Bands Backward Medicine Ball Throw Backward Medicine Ball Throw beginner Medicine Ball Band Pull Apart Band Pull Apart beginner Resistance Bands Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise beginner Barbell Barbell Rear Delt Row Barbell Rear Delt Row beginner Barbell Battling Ropes Battling Ropes beginner Not specified Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner Dumbbells Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral beginner Cable Machine

Showing 12 of 66. All shoulders exercises →

Biceps 37

Dumbbell Curls Dumbbell Curls beginner Dumbbells AI tracked Alternate Hammer Curl Alternate Hammer Curl beginner Dumbbells Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl beginner Dumbbells Barbell Curl Barbell Curl beginner Barbell Barbell Curls Lying Against An Incline Barbell Curls Lying Against An Incline beginner Barbell Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment beginner Cable Machine Cable Preacher Curl Cable Preacher Curl beginner Cable Machine Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl beginner Barbell Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Curl with Band beginner E-Z Curl Bar Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl beginner Barbell Concentration Curls Concentration Curls beginner Dumbbells Cross Body Hammer Curl Cross Body Hammer Curl beginner Dumbbells

Showing 12 of 37. All biceps exercises →

Triceps 41

Push-Ups Push-Ups beginner No Equipment AI tracked Band Skull Crusher Band Skull Crusher beginner Resistance Bands Bench Dips Bench Dips beginner No Equipment Body Tricep Press Body Tricep Press beginner No Equipment Cable Incline Triceps Extension Cable Incline Triceps Extension beginner Cable Machine Cable Lying Triceps Extension Cable Lying Triceps Extension beginner Cable Machine Cable One Arm Tricep Extension Cable One Arm Tricep Extension beginner Cable Machine Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension beginner Cable Machine Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press beginner Barbell Close-Grip Dumbbell Press Close-Grip Dumbbell Press beginner Dumbbells Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press beginner E-Z Curl Bar Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension beginner Dumbbells

Showing 12 of 41. All triceps exercises →

Forearms 16

Cable Wrist Curl Cable Wrist Curl beginner Cable Machine Finger Curls Finger Curls beginner Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Down Dumbbell Wrist Curl Over A Bench beginner Dumbbells Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench beginner Barbell Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench beginner Barbell Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench beginner Dumbbells Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Down Wrist Curl beginner Dumbbells Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl beginner Dumbbells Seated One-Arm Dumbbell Palms-Up Wrist Curl Seated One-Arm Dumbbell Palms-Up Wrist Curl beginner Dumbbells Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl beginner Barbell Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl beginner Barbell Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Seated Two-Arm Palms-Up Low-Pulley Wrist Curl beginner Cable Machine

Showing 12 of 16. All forearms exercises →

Core 60

Crunches Crunches beginner No Equipment AI tracked Air Bike Air Bike beginner No Equipment Alternate Heel Touchers Alternate Heel Touchers beginner No Equipment Barbell Side Bend Barbell Side Bend beginner Barbell Bent-Knee Hip Raise Bent-Knee Hip Raise beginner No Equipment Bosu Ball Cable Crunch With Side Bends Bosu Ball Cable Crunch With Side Bends beginner Cable Machine Bottoms Up Bottoms Up beginner No Equipment Butt-Ups Butt-Ups beginner No Equipment Cable Crunch Cable Crunch beginner Cable Machine Cable Judo Flip Cable Judo Flip beginner Cable Machine Cable Reverse Crunch Cable Reverse Crunch beginner Cable Machine Cable Russian Twists Cable Russian Twists beginner Cable Machine

Showing 12 of 60. All core exercises →

Glutes 15

Squats Squats beginner No Equipment AI tracked Butt Lift (Bridge) Butt Lift (Bridge) beginner No Equipment Flutter Kicks Flutter Kicks beginner No Equipment Glute Kickback Glute Kickback beginner No Equipment Hip Extension with Bands Hip Extension with Bands beginner Resistance Bands Hip Lift with Band Hip Lift with Band beginner Resistance Bands Leg Lift Leg Lift beginner No Equipment Lunges Lunges beginner No Equipment Monster Walk Monster Walk beginner Resistance Bands Physioball Hip Bridge Physioball Hip Bridge beginner Exercise Ball Pull Through Pull Through beginner Cable Machine Single Leg Glute Bridge Single Leg Glute Bridge beginner No Equipment

Showing 12 of 15. All glutes exercises →

Quadriceps 52

Squats Squats beginner No Equipment AI tracked Alternate Leg Diagonal Bound Alternate Leg Diagonal Bound beginner Not specified Backward Drag Backward Drag beginner Not specified Barbell Side Split Squat Barbell Side Split Squat beginner Barbell Barbell Squat Barbell Squat beginner Barbell Barbell Walking Lunge Barbell Walking Lunge beginner Barbell Bear Crawl Sled Drags Bear Crawl Sled Drags beginner Not specified Bench Sprint Bench Sprint beginner Not specified Cable Deadlifts Cable Deadlifts beginner Cable Machine Cable Hip Adduction Cable Hip Adduction beginner Cable Machine Chair Squat Chair Squat beginner Machines Depth Jump Leap Depth Jump Leap beginner Not specified

Showing 12 of 52. All quadriceps exercises →

Hamstrings 21

Ball Leg Curl Ball Leg Curl beginner Exercise Ball Band Good Morning Band Good Morning beginner Resistance Bands Band Good Morning (Pull Through) Band Good Morning (Pull Through) beginner Resistance Bands Box Jump (Multiple Response) Box Jump (Multiple Response) beginner Not specified Box Skip Box Skip beginner Not specified Clean Deadlift Clean Deadlift beginner Barbell Front Box Jump Front Box Jump beginner Not specified Hurdle Hops Hurdle Hops beginner Not specified Knee Tuck Jump Knee Tuck Jump beginner No Equipment Linear 3-Part Start Technique Linear 3-Part Start Technique beginner Not specified Linear Acceleration Wall Drill Linear Acceleration Wall Drill beginner Not specified Lying Leg Curls Lying Leg Curls beginner Machines

Showing 12 of 21. All hamstrings exercises →

Calves 13

Balance Board Balance Board beginner Not specified Barbell Seated Calf Raise Barbell Seated Calf Raise beginner Barbell Calf Press Calf Press beginner Machines Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine beginner Machines Calf Raises - With Bands Calf Raises - With Bands beginner Resistance Bands Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise beginner Dumbbells Rocking Standing Calf Raise Rocking Standing Calf Raise beginner Barbell Seated Calf Raise Seated Calf Raise beginner Machines Smith Machine Calf Raise Smith Machine Calf Raise beginner Machines Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises beginner Machines Standing Barbell Calf Raise Standing Barbell Calf Raise beginner Barbell Standing Calf Raises Standing Calf Raises beginner Machines

Showing 12 of 13. All calves exercises →

Inner Thighs 6

Band Hip Adductions Band Hip Adductions beginner Resistance Bands Carioca Quick Step Carioca Quick Step beginner Not specified Lateral Bound Lateral Bound beginner No Equipment Lateral Box Jump Lateral Box Jump beginner Not specified Lateral Cone Hops Lateral Cone Hops beginner Not specified Thigh Adductor Thigh Adductor beginner Machines

Neck 2

Isometric Neck Exercise - Front And Back Isometric Neck Exercise - Front And Back beginner No Equipment Isometric Neck Exercise - Sides Isometric Neck Exercise - Sides beginner No Equipment

Frequently Asked Questions

What makes beginner exercises different?

Movements you can learn in a session, with a low skill floor and a forgiving failure mode.

How many beginner exercises are listed?

427, covering 13 muscle groups. Each one has photographs, a muscle map and alternatives.

Other Levels

Intermediate Exercises Movements that assume you already own the basic pattern and are ready to load it. Advanced Exercises High skill or high load. Worth earning rather than starting with. All Exercises The full exercises library Muscle Groups Browse by muscle instead

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