Beginner Exercises: Where to Actually Start
The movements worth learning first, with form shown before you add weight.
67 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerBodyweight SquatLegs, Glutes, Core · None→02BeginnerGoblet SquatLegs, Glutes, Core · Dumbbell or Kettlebell→03BeginnerPush-UpChest, Shoulders, Triceps, Core · None→04BeginnerDumbbell Bench PressChest, Shoulders, Triceps · Dumbbells + Bench→05BeginnerOne-Arm Dumbbell RowBack, Lats, Biceps · Dumbbell + Bench→06BeginnerReverse LungeLegs, Glutes, Balance · None or Dumbbells→07BeginnerGlute BridgeGlutes, Hamstrings, Core · None→08BeginnerPlankCore, Shoulders · None→09BeginnerFarmer's CarryGrip, Core, Traps, Conditioning · Dumbbells or Kettlebells→10BeginnerWalking LungeLegs, Glutes, Conditioning · None or Dumbbells→11BeginnerStep-UpQuads, Glutes, Balance · Box or Bench→12BeginnerLeg PressQuads, Glutes · Leg Press Machine→13BeginnerLeg ExtensionQuads · Machine→14BeginnerLeg CurlHamstrings · Machine→15BeginnerStanding Calf RaiseCalves · Step or Machine→16BeginnerLateral RaiseSide Delts · Dumbbells→17BeginnerFront RaiseFront Delts · Dumbbells or Plate→18BeginnerLat PulldownLats, Back, Biceps · Cable Machine→19BeginnerSeated Cable RowMid-Back, Lats, Biceps · Cable Machine→20BeginnerFace PullRear Delts, Upper Back · Cable + Rope→21BeginnerDumbbell ShrugTraps · Dumbbells→22BeginnerRear Delt FlyRear Delts, Upper Back · Dumbbells→23BeginnerBarbell CurlBiceps · Barbell or EZ Bar→24BeginnerHammer CurlBiceps, Forearms · Dumbbells→25BeginnerTriceps PushdownTriceps · Cable Machine→26BeginnerOverhead Triceps ExtensionTriceps (Long Head) · Dumbbell→27BeginnerDead BugDeep Core · None→28BeginnerBird DogCore, Low Back, Glutes · None→29BeginnerSide PlankObliques, Core · None→30BeginnerMountain ClimbersCore, Conditioning · None→31BeginnerBicycle CrunchAbs, Obliques · None→32BeginnerTrap Bar DeadliftFull Body — Posterior Chain, Quads · Trap Bar→33BeginnerSled PushLegs, Glutes, Conditioning · Sled→34BeginnerGoblet Box SquatQuads, Glutes · Dumbbell + Box or Bench→35BeginnerLateral LungeAdductors, Glutes, Quads · None or Dumbbell→36BeginnerSeated Calf RaiseCalves (Soleus) · Machine or Dumbbell on Knee→37BeginnerDecline Push-UpUpper Chest, Shoulders · Bench or Step→38BeginnerMachine Chest PressChest, Triceps · Chest Press Machine→39BeginnerPec DeckChest · Pec Deck Machine→40BeginnerSeated Dumbbell Shoulder PressShoulders, Triceps · Dumbbells + Bench→41BeginnerMachine Shoulder PressShoulders, Triceps · Shoulder Press Machine→42BeginnerLandmine PressShoulders, Upper Chest, Core · Barbell + Landmine/Corner→43BeginnerChest-Supported RowBack, Lats, Rear Delts · Incline Bench + Dumbbells→44BeginnerSingle-Arm Cable RowLats, Mid-Back · Cable Machine→45BeginnerNeutral-Grip PulldownLats, Back, Biceps · Cable Machine→46BeginnerInverted RowBack, Lats, Biceps · Bar or Rings→47BeginnerBack ExtensionLower Back, Glutes, Hamstrings · Hyperextension Bench→48BeginnerConcentration CurlBiceps · Dumbbell + bench→49BeginnerOverhead Cable Triceps ExtensionTriceps · Cable + rope→50BeginnerCable CurlBiceps · Cable + straight bar→51BeginnerBench DipTriceps · Bench→52BeginnerTriceps KickbackTriceps · Dumbbell→53BeginnerHeavy Dumbbell ShrugTraps · Dumbbells→54BeginnerChest-Supported Y-RaiseRear Delts, Lower Traps · Incline bench + dumbbells→55BeginnerSeated Hip AbductionGlute Medius · Machine→56BeginnerCable Pull-ThroughGlutes, Hamstrings · Cable + rope→57BeginnerPallof PressCore, Obliques · Cable→58BeginnerSvend PressChest · Weight plates→59BeginnerBent-Over Lateral RaiseRear Delts, Traps · Dumbbells→60BeginnerBand Pull-ApartRear Delts, Upper Back · Resistance band→61BeginnerDead HangGrip, Lats, Shoulders · Pull-up bar→62BeginnerBackward Sled DragQuads, Knees · Sled→63BeginnerStraight-Arm Lat PushdownLats · Cable + bar→64BeginnerPaused Goblet SquatQuads, Glutes, Core · Dumbbell or kettlebell→65BeginnerLandmine SquatQuads, Glutes, Core · Landmine + barbell→66BeginnerBanded Lateral WalkGlute Medius, Hips · Resistance band→67BeginnerWall SlidesShoulders, Upper Back · Wall→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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