Beginner Friendly

Beginner Exercises

Start your fitness journey with these 437 beginner-friendly exercises. Perfect for building a foundation and learning proper form.

BeginnerIntermediate Advanced

Assisted Chinup

Assisted Pullup

Barbell Curl

Barbell Shrug

Cable Seated Row

Upper BackCable

Crunch Floor

Dumbbell Bench Press

Dumbbell Hammer Curl

Dumbbell Lateral Raise

ShouldersDumbbell

Dumbbell Shrug

EZ Bar Curl

Lateral Raise

ShouldersMachine

Leg Extension

Leg Press

Lying Leg Curl

HamstringsMachine

Military Press

ShouldersMachine

Pushup

ChestBody Weight

Seated Leg Curl

HamstringsMachine

Shrug

Standing Calf Raise

Barbell Floor Calf Raise

Barbell Front Raise

ShouldersBarbell

Barbell Preacher Curl

Barbell Reverse Curl

Barbell Reverse Wrist Curl

ForearmsBarbell

Barbell Seated Calf Raise

Bench Dip on Floor

TricepsBody Weight

Bench Pullup

LatsBody Weight

Bench Tricep Dip

TricepsBody Weight

Bicep Curl

Bicep Leg Concentration Curl

BicepsBody Weight

Bodyweight Squat

QuadsBody Weight

Bodyweight Standing Calf Raise

CalvesBody Weight

Box Decline Pushup

ChestBody Weight

Cable Concentration Curl

Cable Curl

Cable Front Raise

Cable Hip Adduction

Cable Kickback

Cable Lat Pulldown

Cable Low Seated Row

Upper BackCable

Cable Preacher Curl

Cable Reverse Wrist Curl

Cable Seated Curl

Cable Shrug

Cable Standing Back Wrist Curl

Cable Standing Calf Raise

Cable Straight Arm Pulldown

Cable Straight Back Seated Row

Upper BackCable

Cable Tricep Pushdown

Cable Upper Row

Upper BackCable

Cable Wrist Curl

Calf Press on Leg Press

Chest Press

Curtsey Squat

GlutesBody Weight

Deadlift

Decline Chest Press

Decline Pushup

ChestBody Weight

Decline Scapula Push Up

SerratusBody Weight

Donkey Calf Raise

CalvesBody Weight

Dumbbell Bench Squat

Dumbbell Bicep Curl

Dumbbell Bicep Reverse Curl

Dumbbell Concentration Curl

Dumbbell Deadlift

Dumbbell Decline Shrug

Dumbbell Front Raise

ShouldersDumbbell

Dumbbell Goblet Squat

Dumbbell Incline Shrug

Dumbbell Incline Tricep Extension

TricepsDumbbell

Dumbbell Lying Hammer Press

Dumbbell Lying Tricep Extension

TricepsDumbbell

Dumbbell Preacher Curl

Dumbbell Preacher Hammer Curl

Dumbbell Reverse Wrist Curl

ForearmsDumbbell

Dumbbell Seated Bicep Curl

Dumbbell Seated Calf Raise

Dumbbell Seated Front Raise

ShouldersDumbbell

Dumbbell Seated Hammer Curl

Dumbbell Seated Inner Bicep Curl

Dumbbell Seated Lateral Raise

ShouldersDumbbell

Dumbbell Seated Preacher Curl

Dumbbell Seated Shoulder Press

ShouldersDumbbell

Dumbbell Seated Tricep Extension

TricepsDumbbell

Dumbbell Squat

Dumbbell Standing Bicep Curl

Dumbbell Standing Calf Raise

Dumbbell Standing Reverse Curl

Dumbbell Supported Squat

Dumbbell Upright Row

ShouldersDumbbell

Elbow Dips

TricepsBody Weight

Elbow Lift Reverse Pushup

Upper BackBody Weight

Farmers Walk

Forward Angled Calf Raise

Forward Lunge

GlutesBody Weight

Front Pulldown

Glute Bridge Two Legs on Bench

GlutesBody Weight

Hack Calf Raise

Half Situp

Hammer Grip Preacher Curl

Incline Chest Press

Inverted Row

Upper BackBody Weight

Inverted Row Bent Knees

Upper BackBody Weight

Inverted Row on Bench

Upper BackBody Weight

Jump Rope

CardiovascularBody Weight

Kettlebell Goblet Squat

GlutesKettlebell

Knee Touch Crunch

Low Glute Bridge on Floor

GlutesBody Weight

Lying Squat

Machine Donkey Calf Raise

Machine Inner Chest Press

Mountain Climber

CardiovascularBody Weight

Narrow Grip Seated Row

Upper BackMachine

Negative Crunch

Oblique Crunches Floor

Overhand Tricep Dip

Potty Squat

Potty Squat with Support

GlutesBody Weight

Preacher Curl

Prisoner Half Situp

Quarter Situp

Rear Decline Bridge

GlutesBody Weight

Rear Deltoid Stretch

ShouldersBody Weight

Reverse Crunch

Reverse Hyper on Flat Bench

GlutesBody Weight

Reverse T-Bar Row

Upper BackMachine

Scapula Dips

TrapsBody Weight

Scapula Pushup

SerratusBody Weight

Scapular Pullup

TrapsBody Weight

Seated Calf Raise

Seated Crunch

Seated Dip

Seated Fly

Seated Reverse Fly

ShouldersMachine

Seated Row

Upper BackMachine

Seated Squat Calf Raise on Leg Press Machine

Situp

Situp with Arms on Chest

Smith Back Shrug

TrapsSmith Machine

Smith Bench Press

ChestSmith Machine

Smith Chair Squat

QuadsSmith Machine

Smith Deadlift

GlutesSmith Machine

Smith Full Squat

GlutesSmith Machine

Smith Incline Bench Press

ChestSmith Machine

Smith Leg Press

GlutesSmith Machine

Smith Machine Bicep Curl

BicepsSmith Machine

Smith Rear Delt Row

ShouldersSmith Machine

Smith Reverse Calf Raises

CalvesSmith Machine

Smith Seated Shoulder Press

ShouldersSmith Machine

Smith Shoulder Press

ShouldersSmith Machine

Smith Shrug

TrapsSmith Machine

Smith Squat

GlutesSmith Machine

Smith Standing Leg Calf Raise

CalvesSmith Machine

Smith Sumo Squat

GlutesSmith Machine

Split Squats

QuadsBody Weight

Squat to Overhead Reach

QuadsBody Weight

Staircase Calf Raise

CalvesBody Weight

Standing Pullup

T-Bar Row

Upper BackMachine

Three Quarter Situp

Tricep Dip

TricepsBody Weight

Tricep Dips Floor

TricepsBody Weight

Tricep Extension

Walking High Knees Lunge

CardiovascularBody Weight

Walking on Incline Treadmill

CardiovascularMachine

Wall Pushup

ChestBody Weight

Wall Seated Side Crunch

Weighted Front Raise

ShouldersBody Weight

Weighted Standing Curl

BicepsBody Weight

Weighted Standing Hand Squeeze

ForearmsBody Weight

45 Degree Side Bend

Alternate Lateral Pulldown

Alternate Leg Press

Ankle Circles

CalvesBody Weight

Assault Bike

CardiovascularCardio Machine

Back and Forth Step

CardiovascularBody Weight

Back Extension

Lower BackMachine

Back Pec Stretch

LatsBody Weight

Barbell Hip Thrust

Barbell Standing Back Wrist Curl

ForearmsBarbell

Barbell Standing Reverse Grip Curl

Barbell Standing Twist

Barbell Wrist Curl

ForearmsBarbell

Basic Toe Touch

GlutesBody Weight

Bench Hyperextension

Lower BackBody Weight

Bench Kickback

GlutesBody Weight

Bent Knee Hip Raise

Bent Knee Lying Twist

GlutesBody Weight

Bicycle Crunch

Bodyweight Incline Side Plank

Bodyweight Standing Row

Upper BackBody Weight

Butt Up

Butterfly Yoga Pose

AdductorsBody Weight

Cable Close Grip Curl

Cable External Shoulder Rotation

Cable Hammer Curl

Cable Lateral Pulldown with V Bar

Cable Reverse Single Arm Curl

Cable Rope Pushdown

Cable Seated High Row

Cable Seated Wide Grip Row

Upper BackCable

Cable Single Arm Curl

Cable Single Arm Tricep Pushdown

Calf Press

Calf Raise on Leg Press

Chair Leg Extended Stretch

QuadsBody Weight

Circles Knee Stretch

CalvesBody Weight

Cocoons

Cross Body Crunch

Curlup

Dead Bug

Decline Close Grip Pushup

TricepsBody Weight

Drop Push Up

ChestBody Weight

Dumbbell Alternate Bicep Curl

Dumbbell Alternate Preacher Curl

Dumbbell Alternate Seated Hammer Curl

Dumbbell Bench Seated Press

ShouldersDumbbell

Dumbbell Cross Body Hammer Curl

Dumbbell Finger Curls

ForearmsDumbbell

Dumbbell Full Can Lateral Raise

ShouldersDumbbell

Dumbbell High Curl

Dumbbell Kickback

TricepsDumbbell

Dumbbell Lying Elbow Press

TricepsDumbbell

Dumbbell Lying Hamstring Curl

HamstringsDumbbell

Dumbbell Lying on Floor Rear Delt Raise

ShouldersDumbbell

Dumbbell Lying Pronation

ForearmsDumbbell

Dumbbell Lying Pronation on Floor

ForearmsDumbbell

Dumbbell Lying Supination

ForearmsDumbbell

Dumbbell Lying Supination on Floor

ForearmsDumbbell

Dumbbell Lying Supine Bicep Curl

Dumbbell Lying Wide Curl

Dumbbell Neutral Grip Bench Press

TricepsDumbbell

Dumbbell Over Bench Reverse Wrist Curl

ForearmsDumbbell

Dumbbell Over Bench Wrist Curl

ForearmsDumbbell

Dumbbell Reverse Grip Bicep Curl

Dumbbell Seated Alternate Front Raise

ShouldersDumbbell

Dumbbell Seated Bent Arm Lateral Raise

ShouldersDumbbell

Dumbbell Seated Curl

Dumbbell Seated Kickback

TricepsDumbbell

Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Seated Single Leg Calf Raise

Dumbbell Side Bend

Dumbbell Single Arm Lateral Raise

ShouldersDumbbell

Dumbbell Single Arm Upright Row

ShouldersDumbbell

Dumbbell Standing Alternate Overhead Press

ShouldersDumbbell

Dumbbell Standing Kickback

TricepsDumbbell

Dumbbell Standing Palms in Press

ShouldersDumbbell

Dumbbell Standing Single Arm Concentration Curl

Dumbbell Sumo Pull Through

Dumbbell W Press

ShouldersDumbbell

Dynamic Chest Stretch

ChestBody Weight

Elbow to Knee

EZ Bar Close Grip Preacher Curl

EZ Bar Reverse Grip Curl

EZ Bar Seated Close Grip Concentration Curl

EZ Bar Seated Curls

Finger Curls

ForearmsBarbell

Flutter Kicks

GlutesBody Weight

Frog Crunch

Gripper Hands

ForearmsMachine

Groin Crunch

Half Knee Bends

CardiovascularBody Weight

Hamstring Stretch

HamstringsBody Weight

Hands Clasped Circular Toe Touch

GlutesBody Weight

Hands Reversed Clasped Circular Toe Touch

GlutesBody Weight

High Knee Against Wall

CardiovascularBody Weight

High Row

Upper BackMachine

Hug Knees to Chest

GlutesBody Weight

Hyperextension

Lower BackBody Weight

Inchworm

Internal Shoulder Rotation

Iron Cross Stretch

GlutesBody Weight

Kick Out Sit

HamstringsBody Weight

Kneeling Chest Dip

Kneeling Close Grip Pushup

TricepsBody Weight

Kneeling Plank Tap Shoulder

Kneeling Pushup

ChestBody Weight

Kneeling Tricep Dip

Kneeling Wide Grip Chest Dip

Leg Pull in Flat Bench

Leg Up Hamstring Stretch

HamstringsBody Weight

Lower Back Curl

Lower BackBody Weight

Lying Calves Stretch

Lying Elbow to Knee

Lying Glutes Stretch

Lying Gluteus and Piriformis Stretch

Lying Leg Hip Raise

Monster Walk

GlutesBody Weight

Neck Side Stretch

NeckBody Weight

Neutral Grip Seated Reverse Fly

ShouldersMachine

Overhead Tricep Stretch

TricepsBody Weight

Parallel Close Grip Pullup

Pelvic Tilt

Pelvic Tilt Into Bridge

GlutesBody Weight

Quadriceps Stretch

QuadsBody Weight

Reverse Grip Lat Pulldown

Reverse Grip Preacher Curl

Rocking Frog Stretch

GlutesBody Weight

Run

CardiovascularBody Weight

Runners Stretch

HamstringsBody Weight

Seated Calf Press

Seated Calf Stretch

CalvesBody Weight

Seated Glute Stretch

GlutesBody Weight

Seated Hip Abduction

AbductorsMachine

Seated Hip Adduction

AdductorsMachine

Seated Leg Raise

Seated Lower Back Stretch

LatsBody Weight

Seated Piriformis Stretch

GlutesBody Weight

Seated Wide Angle Pose Sequence

HamstringsBody Weight

Short Stride Run

CardiovascularBody Weight

Side Hip Abduction

AbductorsBody Weight

Side Lying Adductor Stretch

AdductorsMachine

Side Lying Floor Stretch

LatsBody Weight

Side Lying Hip Adduction

AdductorsBody Weight

Side Lying Quads Stretch

QuadsBody Weight

Side Push Neck Stretch

NeckBody Weight

Side Wrist Pull Stretch

ForearmsBody Weight

Single Leg Floor Calf Raise

CalvesBody Weight

Ski Step

CardiovascularBody Weight

Smith Narrow Row

Upper BackSmith Machine

Smith Wide Grip Bench Press

ChestSmith Machine

Sphinx

Lower BackBody Weight

Spine Stretch

Lower BackBody Weight

Spine Twist

Standing Archer

Upper BackBody Weight

Standing Calf Stretch

CalvesBody Weight

Standing Chinup

Standing Lateral Stretch

LatsBody Weight

Standing Pelvic Tilt

Lower BackBody Weight

Standing Single Leg Curl

HamstringsBody Weight

Stationary Bike Walk

CardiovascularMachine

Straight Leg Outer Hip Abductor

AbductorsBody Weight

Supported Dumbbell Single Arm Reverse Fly

ShouldersDumbbell

Treadmill Run

CardiovascularBody Weight

Tricep Stretch

TricepsBody Weight

Tuck Crunch

Two Toe Touch

Lower BackBody Weight

Upper Back Stretch

Upper BackBody Weight

Upward Facing Dog

Lower BackBody Weight

Wrist Circles

ForearmsBody Weight

Alternate Heel Touchers

Band Alternating Bicep Curl

BicepsResistance Band

Band Assisted Pullup

LatsResistance Band

Band Bench Press

ChestResistance Band

Band Bent Over Kickback

GlutesResistance Band

Band Close Grip Pulldown

LatsResistance Band

Band Concentration Curl

BicepsResistance Band

Band Fixed Back Close Grip Pulldown

LatsResistance Band

Band Fixed Back Underhand Pulldown

LatsResistance Band

Band Front Lateral Raise

ShouldersResistance Band

Band Front Raise

ShouldersResistance Band

Band Hip Lift

GlutesResistance Band

Band Horizontal Pallof Press

AbsResistance Band

Band Kneeling Single Arm Pulldown

LatsResistance Band

Band Pull Through

GlutesResistance Band

Band Reverse Fly

ShouldersResistance Band

Band Reverse Wrist Curl

ForearmsResistance Band

Band Seated Twist

AbsResistance Band

Band Shoulder Press

ShouldersResistance Band

Band Shrug

TrapsResistance Band

Band Side Tricep Extension

TricepsResistance Band

Band Single Arm Overhead Bicep Curl

BicepsResistance Band

Band Single Arm Standing Low Row

Upper BackResistance Band

Band Squat

GlutesResistance Band

Band Squat Row

GlutesResistance Band

Band Standing Crunch

AbsResistance Band

Band Standing Rear Delt Row

ShouldersResistance Band

Band Standing Twisting Crunch

AbsResistance Band

Band Stepup

GlutesResistance Band

Band Stiff Leg Deadlift

GlutesResistance Band

Band Straight Back Stiff Leg Deadlift

GlutesResistance Band

Band Straight Leg Deadlift

Lower BackResistance Band

Band Underhand Pulldown

LatsResistance Band

Band Vertical Pallof Press

AbsResistance Band

Band Wrist Curl

ForearmsResistance Band

Band Y-raise

ShouldersResistance Band

Barbell Standing Close Grip Curl

Barbell Standing Wide Grip Curl

Bodyweight Standing Single Arm Row

Upper BackBody Weight

Bodyweight Towel Standing Row

Upper BackBody Weight

Cable Side Bend

Calf Push Stretch with Hands Against Wall

CalvesBody Weight

Calf Stretch with Hands Against Wall

CalvesBody Weight

Calf Stretch with Rope

CalvesResistance Band

Chest and Front of Shoulder Stretch

ChestBody Weight

Dumbbell Lying External Shoulder Rotation

ShouldersDumbbell

Dumbbell Neutral Grip Seated Shoulder Press

ShouldersDumbbell

Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench Single Arm Reverse Wrist Curl

ForearmsDumbbell

Dumbbell Seated Alternate Press

ShouldersDumbbell

Dumbbell Seated Alternate Shoulder Press

ShouldersDumbbell

Dumbbell Seated Palms Up Wrist Curl

ForearmsDumbbell

Dumbbell Seated Single Arm Kickback

TricepsDumbbell

Dumbbell Seated Single Arm Rotate

ForearmsDumbbell

Dumbbell Side Lying One Hand Raise

ShouldersDumbbell

Dumbbell Single Arm Bent Over Row

Upper BackDumbbell

Dumbbell Single Arm Kickback

TricepsDumbbell

Dumbbell Single Arm Lateral Raise with Support

ShouldersDumbbell

Dumbbell Single Arm Reverse Wrist Curl

ForearmsDumbbell

Dumbbell Single Arm Seated Hammer Curl

Dumbbell Single Arm Standing Curl

Dumbbell Single Arm Standing Hammer Curl

Dumbbell Single Arm Tricep Extension on Bench

TricepsDumbbell

Dumbbell Single Arm Wrist Curl

ForearmsDumbbell

Dumbbell Standing Alternate Raise

ShouldersDumbbell

Dumbbell Standing Single Arm Reverse Curl

Dumbbell Standing Tricep Extension

TricepsDumbbell

Elliptical

CardiovascularCardio Machine

EZ Bar Close Grip Curl

EZ Bar Standing Wide Grip Bicep Curl

Hands Bike

CardiovascularCardio Machine

Kneeling Lat Stretch

LatsBody Weight

Peroneals Stretch

CalvesResistance Band

Posterior Tibialis Stretch

CalvesResistance Band

Prone Hamstring

HamstringsMachine

Prone Lying Quads Stretch

Pullover

Reclining Big Toe Pose with Rope

HamstringsResistance Band

Resistance Band Leg Extension

QuadsResistance Band

Resistance Band Seated Bicep Curl

BicepsResistance Band

Resistance Band Seated Chest Press

ChestResistance Band

Resistance Band Seated Hip Abduction

AbductorsResistance Band

Resistance Band Seated Shoulder Press

ShouldersResistance Band

Resistance Band Seated Straight Back Row

Upper BackResistance Band

Seated Internal Hip Rotation

GlutesResistance Band

Single Arm Isometric Lat Pull

LatsBody Weight

Ski Ergometer

CardiovascularCardio Machine

Squat to Overhead Reach with Twist

QuadsBody Weight

Stairmaster

CardiovascularCardio Machine

Standing Hamstring and Calf Stretch with Strap

HamstringsResistance Band

Unilateral Row

Upper BackMachine

Dumbbell Over Bench Single Arm Neutral Wrist Curl

Dumbbell Over Bench Single Arm Wrist Curl

ForearmsDumbbell

Dumbbell Seated Bent Over Alternate Kickback

TricepsDumbbell

Dumbbell Single Arm Seated Neutral Wrist Curl

ForearmsDumbbell

Isometric Chest Squeeze

ChestBody Weight

New to Fitness? We've Got You.

Our AI trainers specialize in helping beginners build strength safely. Get a personalized plan that grows with you.

Join the Waitlist