The 221 Best Beginner Exercises

The cable triceps push-down with a straight bar is an effective isolation exercise for strengthening and defining the triceps muscles. It focuses...

The machine fly is an isolation exercise that targets the chest muscles, focusing on stretch and contraction. It's suitable for both beginners...

The crunch floor is a classic core-strengthening exercise that isolates the rectus abdominis muscles. It's ideal for beginners and intermediates looking to...

The Hip Abduction Machine is performed seated, pushing the legs outward against resistance. It primarily targets the gluteus medius and minimus, key...

The seated leg curl machine is an isolation exercise that strengthens the hamstrings. It's ideal for both beginners and advanced individuals looking...

The seated leg extension is an isolation exercise focused on strengthening the quadriceps muscles (front of the thigh). It's performed seated on...

The Wide-Grip Lat Pulldown (pronated grip) is a classic back movement on the high pulley: you pull the bar down toward the...

The EZ barbell curl is an isolation exercise that focuses on building and defining the biceps. The EZ bar offers a more...

The Machine Shoulder Press is a guided overhead press that stabilizes the path so you can focus on building shoulder strength and...

The machine crunch is a guided abdominal exercise that lets you adjust resistance and train the abs with more control. The fixed...

The seated calf machine exercise targets the soleus muscle, a part of the calf activated when the knee is bent. It's ideal...

The Seated Leg Press is a machine-based lower-body exercise where the user pushes a platform away using the feet. It primarily targets...

The Dumbbell Hip Thrust is performed with the upper back supported on a bench and a dumbbell placed across the hips, driving...

The reverse machine fly is an isolation exercise that strengthens the upper back muscles, especially the posterior deltoids and rhomboids. It's ideal...

The unilateral cable lateral raise is an isolation exercise primarily targeting the lateral deltoids, the middle part of the shoulder. It's excellent...

The hack squat machine is a strength exercise primarily targeting the quadriceps, with assistance from the glutes and hamstrings. The machine provides...

The lever hip thrust is an exercise that primarily targets the glutes, effectively isolating and strengthening the muscles of the buttocks. It's...

The Smith machine calf raise is an isolation exercise for the gastrocnemius and soleus muscles of the calf. The Smith machine provides...

The adduction machine is an isolation exercise that targets the adductor muscles of the inner thigh. It's suitable for both beginners and...

The Lever Seated Row is a strength exercise for the back that targets the upper and mid-back muscles, especially the latissimus dorsi...

The 45-degree leg press is a strength exercise for the legs using an adjustable weight machine. It primarily targets the quadriceps, glutes,...

The Seated Dumbbell Lateral Raise is one of the best ways to target the side delts and create a wider-shoulder look. Sitting...

The Straight-Arm Pulldown is done on a high cable by pulling a straight bar down toward the thighs with nearly extended arms....

The Dumbbell Hammer Curl is performed with a neutral grip, keeping palms facing each other. It targets not only the biceps brachii...