Best Beginner Exercises

This shortlist highlights 552 exercises that match a beginner training level. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.

How we chose these exercises

•We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
•We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
•Difficulty-based lists prioritize movement accessibility and learning curve before exercise variety.
•Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
•This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.

Featured exercises

552 curated exercises for this shortlist.

1-Arm Half-Kneeling Lat Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Alternating High Cable Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Ankle Roll

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Archer Pull Up

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps, Traps

Assisted chin-ups

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Back extensión

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Serratus Anterior

Ball Slams

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Obliques, Abs, Shoulders

Band pull-aparts

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Banded Ankle Mobility

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bayesian Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Behind the Back Cable Lateral Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Bent over Cable Flye

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Bent over row to external rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

bicep

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

bicep curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Biceps Close Grip Pull Down

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Shoulders, Lats

Biceps Curl Machine

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Biceps Curl With Cable

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Black Widow Knee Slides

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Blackroll

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Braced Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Bretzel stretch

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings, Lats, Chest

Burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

BUS DRIVERS

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Butterfly

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Butterfly Narrow Grip

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

cabel

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Cable Chest Press - Decline

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Cable Chest Press - Incline

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Cable Concentration Curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Cable Cross-over

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Cable External Rotation

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Lower Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Middle Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Upper Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Front Raise with a small bar

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Lateral Raises (Single Arm)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Press Around

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps, Biceps

Cable pull through

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings, Calves, Quadriceps

Cable Rear Delt Fly

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps, Triceps

Cable Shrug-In

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Cable Tri Extension - External Rotation

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Tri Extension - Internal Rotation

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Tricep Kickback

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Triceps Press

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Woodchoppers

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Calf Press Using Leg Press Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Calf Raise using Hack Squat Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Calf Raise with machine (seated)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Calf Raises on Hackenschmitt Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Cat-Cow Stretch

Category: Isolation
Primary Muscle: Core
Secondary Muscle: Back

Chest Stretch

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: Shoulders

Child Pose

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Shoulders

ClimbMill

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Glutes

Close-grip Lat Pull Down

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Cossack squat

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Calves, Abs

Cross-Body Cable Y-Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Lats, Traps

Crunch

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Crunches on Machine

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Crunches With Cable

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Crunches With Legs Up

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Cycling cardio session

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Dead Bug

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Deadbug

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Deadhang

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Delt Stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Downward Dog

Category: Compound
Primary Muscle: Back
Secondary Muscle: Shoulders, Legs

Dragon-flag

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs, Shoulders, Glutes

Dumbbell Chest Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps

Dumbbell Side Squat

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Hamstrings

Extensión de gluteo en máquina

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Extensión de gluteos en polea

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Facepull

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Fingerboard 20 mm edge

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Floor Glider Hamstring Curls

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Flutter Kicks

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Front Plate Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Front Raise (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Glute Bridge

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Glute Drive

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings, Quadriceps

Glute Kickback (Machine)

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Hack Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Calves, Glutes

Hammercurls on Cable

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Hammerstrength Decline Chest Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps

Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hand Grip

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Handstand

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Handstand Push Up

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps, Chest

Hercules Pillars

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis, Triceps, Shoulders

High Knee Jumps

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Quadriceps, Soleus

High Pull

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes

High Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

High-Cable Cross Tricep Extention - NB

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

High-Cable Lateral Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Lats, Serratus Anterior

High-Incline Smith Machine Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps

Hindu Pushups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps

Hindu Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Hip Circles

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Crossover

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hyper Y W Combo

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Hyperextensions

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Incline Plank With Alternate Floor Touch

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Incline Push up

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Hamstrings

Incline Skull Crush

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Isometria alle parallele

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Traps

JALON EN BANCO INCLINADO

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

JALONES PECHO NEUTRO

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Serratus Anterior

Jalón abierto

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón abierto supino

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón al pecho con agarre ancho

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps, Biceps, Brachialis

Jalón cerrado

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón cerrado supino

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jogging

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Jump Rope

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Shoulders, Core

Jumping Jacks

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Kroc Row

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

L Hold

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Lat Pull Down

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Brachialis, Serratus Anterior

Lat Pull Down (close grip)

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Lat Pull Down (Leaning Back)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pull Down (Straight Back)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pulldown (Wide Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pulldown - Cross Body Single Arm

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lateral Rows on Cable, One Armed

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Lateral Walk

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Leg Curls (laying)

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Leg Press Toe Press

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Leg Presses (narrow)

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Leg Presses (wide)

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Leg Raise

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Leg Raises, Standing

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Serratus Anterior

Legend Incline Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps

Leverage Machine Chest Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Leverage Machine Iso Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Long-Pulley (low Row)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps, Brachialis

Long-Pulley, Narrow

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps, Brachialis

Low Pulley Cable fFly

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Low-Cable Cross-Over - NB

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Lower Back Extensions

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Lunge with Twist Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Figure Four Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Hamstring Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Knee to Chest Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Machine chest fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Machine Hip Abduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Machine Side Lateral Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Mountain Climber

Category: Compound
Primary Muscle: Core
Secondary Muscle: Shoulders, Legs

Negative Crunches

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Neutral Grip Lat Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Nordic Curl

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

One Arm Bent Row

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Overhand Cable Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Overhead Cable Tricep Extension

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Overhead Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

PALLOF PRESS

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes, Obliques, Abs

Parallel Bar Hold

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps, Lats

Pause Hack Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Calves, Glutes

Pec Deck

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Pec deck rear delt fly

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Pendular hack

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pigeon Pose

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Pigeon Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pistol Squat

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Shoulders, Biceps

Plank

Category: Isolation
Primary Muscle: Core
Secondary Muscle: Shoulders

Plank Jacks

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Obliques, Abs, Calves

Plank-to-Elbow Extension

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Abs, Triceps, Obliques

Plantarflexion Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Plate Pinch Hold

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Prone Scapular Retraction - Arms at Side

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

PULL OVER POLEA ALTA

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Serratus Anterior

Pull-Ups (Neutral Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Pullback

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Brachialis

Pullover Machine

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Triceps

Push Press

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Glutes

Push-Up

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders, Core

Push-Ups | Parallettes

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps

Quad Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Rack Deadlift

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Biceps

Recruitment Pulls

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Recumbent Bike

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Quadriceps

Remo maquina agarre estrecho

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Remo maquina agarre estrecho supino

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Rest (for timed workouts)

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Reverse Cable Flye

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Reverse Nordic Curl

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes, Abs

Reverse Plank

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Ring Dips

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Ring Support Hold

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Roman Chair

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Rotary Torso Machine

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Rowing seated, narrow grip

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Rowing, T-bar

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Biceps, Brachialis

Run

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Run - Interval Training

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Run - Treadmill

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Runners Lunge Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Running

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Russian Twist

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Schwimmen

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Scissors

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

SEATED CABLE MID TRAP SHRUG

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Cable Rows

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Hip Adduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated machine row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Row (Machine)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Traps

Shotgun Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Shoulder dislocates

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder External Rotation (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Internal Rotation (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Press, on Multi Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Y-pull cable

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side Lateral Raise (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Side lateral raise - Back (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side lateral raise - Front (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side Plank

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Side Straight-Arm Pulldown (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Side stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Side to Side Push Ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Obliques, Chest, Triceps

Side-lying External Rotation

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Sit-ups

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Sitting Calf Raises

Category: Compound
Primary Muscle: Soleus
Secondary Muscle: Calves

Sitting Calf Stretch (Dorsiflexion)

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Ski Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Lats, Traps, Triceps

Skipping - Standard

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Sled Push

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Glutes, Quadriceps, Shoulders

Smith Machine Close-grip Bench Press

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

SMITH MACHINE SLIGHT INCLINE PRESS

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Smith machine squat

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Snap Down

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Quadriceps, Calves

Speed Deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Splinter Sit-ups

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Squat Jumps

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Standing Adduction (Cable)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing biceps stretch right

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Chest

Standing Calf Raises

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Standing IT Band Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing Rope Forearm

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Stationary Bike

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Straight Bar Cable Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Straight-arm Pull Down (bar Attachment)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Triceps

Straight-arm Pull Down (rope Attachment)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Triceps

Straight-Arm Pulldown (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

supino

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Supino inclinado

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Supinos

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Supported Calf Stretch

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Swimming 50m sprints

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Towel Superman

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders

Trap Bar Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings

Tricep Pushdown on Cable

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Tricep Rope Pushdowns

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Lats

Tricep Stretch

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Triceps Dips (Assisted)

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

Triceps Extensions on Cable

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps Extensions on Cable With Bar

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps on Machine

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps Pushdown

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Trunk Rotation With Cable

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Lats

TRX dips

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

TRX gorilla biceps curl

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Biceps

TRX hammer curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

TRX Obliques

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs, Serratus Anterior, Shoulders

Trx Single Arm Bicep Curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis, Shoulders, Traps

TRX Tricep Extension

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Underhand Lat Pull Down

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps

unilateral cross body cable pull down

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Upper Back

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps, Biceps, Lats

Upright Row, on Multi Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps, Biceps

V-BAR PULL DOWNS

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

V-Bar Pulldown

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Wall Angels

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Shoulders

Wall-sit

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Calves, Abs

Weighted Step-ups

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Wide-grip Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Wrist curl, cable

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: Biceps

YWTs

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Zone 2 Running

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

3D lunge warmup

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

4-count burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Ab wheel

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Serratus Anterior

Abdominal Draw-In

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Abduction while standing

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Alternate back lunges

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

ankle dorsiflexion rocks

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Arabesque

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Arco femorale una gamba

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Lats

Arm Raises (T/Y/I)

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Lats, Serratus Anterior, Traps

Australian pull-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Traps

Back bridge

Category: Compound
Primary Muscle: Back
Secondary Muscle: Shoulders, Hamstrings, Calves

Back Lever

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Back neck stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Backward arm circles

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Backward shoulder rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Bag training

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Traps, Biceps

Barbell Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Bear Walk 2

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Calves, Chest, Abs

Bench Dips On Floor HD

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis, Triceps, Shoulders

Bent-Leg Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Biceps with TRX

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

bicycle crunches

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Bird Dog

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Shoulders, Glutes

Blaze

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes, Chest, Quadriceps

Body-Ups

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Bodyweight Biceps Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Bodyweight lunge HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes, Soleus

Bodyweight Squat HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves, Glutes, Obliques

box jumps

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Calves

Bronco

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Bulgarian split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bulgarian split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Butterfly Sit Up

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Butterfly Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Butterfly Superman

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Cable Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Cable Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Cable Lateral Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Calf Raise

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Calf raises, left leg

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Calf raises, right leg

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Calves foam roller

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Cardio en bicicleta estática

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Cat Plank

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Abs, Shoulders

Chair dips

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Child's pose

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Chin tuck

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Chin-ups

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Clamshell

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs

Clap Push-UP

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Abs, Triceps

Claps over the head

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Clockwise neck circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Close-grip Press-ups

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Lats, Chest, Traps

Cobra Stretch

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Chest

commando pull-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Traps

Concentration Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Core Rotation

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Abs, Obliques, Serratus Anterior

Counterclockwise neck circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Crossbody Hamstring Stretch

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Crossbody Leg Swings

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Crunches HD

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Cycling

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core

Decline Pushups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Deficit Push ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Dips

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Triceps

Doorway Pectoral Stretch

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Double Leg Calf Raise

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Dragon squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Calves, Glutes

Dumbbell Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders

Dumbbell Fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: Shoulders

Dumbbell Shoulder Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Dynamic Planche

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Elephant Walks

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves

Elliptical

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Traps, Biceps

Elliptical Trainer

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Arms, Core

Estiramiento de brazos y cuello

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps, Triceps, Lats

Estiramiento de piernas y cadera

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Quadriceps, Lats

Exercise Band Dorsiflexion

Category: Isolation
Primary Muscle: Soleus
Secondary Muscle: None

Exercise Band Plantarflexion

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Face Pull

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: Back

Farmer Walk

Category: Compound
Primary Muscle: Core
Secondary Muscle: Arms, Shoulders, Legs

Finger Pushup

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Floor dips

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Foam Roller Adductors

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Foam Roller Anterior tibialis

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Foam Roller Gluteus

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Foam Roller Iliotibial band

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Foam Roller quadriceps

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Forward arm circles

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Forward shoulder rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Frog stand

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Brachialis, Abs

Frog Stretch

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Front Lever

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Abs

Front lever pull-up

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Abs, Shoulders

Front lever tuck

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Triceps

Front neck stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Front Plank

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Chest, Quadriceps

Front Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Full Sit Outs

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Obliques, Abs

Goblet Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Hammer Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Hamstring Chokes

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Hamstring Foam roller

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hamstring Kicks

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Handstand Pushup

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Triceps

Hanging Leg Raises

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Head tilts

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Head turns

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Heel Touches

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

High Knee Skips HD

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs, Biceps, Glutes

High knees

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

High plank

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Hip Bridge

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs, Obliques

Hip Raise, Lying

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Horizontal Shoulder Flexion Stretch

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Horizontal traction isometry

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Shoulders, Biceps

Horse Stance (Side Splits)

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Hyperextension

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Glutes, Hamstrings

Ice Scream maker

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Abs

Incline Dumbbell Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Inverted Rows

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Chest, Abs

Isometria trazioni impugnatura inversa

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps, Traps

Isometric Squat to Failure

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Isometric Wipers

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Abs

Jump rope: basic jumps

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Jumping Jack HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes, Obliques, Abs

knee push-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Serratus Anterior, Triceps

Knee Raises

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Knee to Chest Stretch

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings

Kneeling kickbacks

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Kneeling Superman

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Traps, Abs

L-sit

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Abs, Quadriceps

L-Sit (Foot Supported)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Abs, Serratus Anterior

L-Sit Pull-ups

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Lat Pulldown

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Shoulders

Lateral Push Off

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Hamstrings

Lateral Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Left levator scapulae stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Left neck stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Leg Curl

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Leg Extension

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Leg Press

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Leg raises pull up bar

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Quadriceps

Leg Swings (Front–Back)

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Quadriceps

Leg Wheel

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Levitation Crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Leg Raise

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

March or jog in place

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Quadriceps

Medicine ball booklet crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Meditación guiada o libre

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Mountain climbers

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Muscle up

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Hamstrings

Neck half circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Neutral-grip pull-ups or TRX rows

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps

No push-up burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

One armed push-ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders, Abs

Open Book

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Overhead Tricep Extension

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Pendulum Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Glutes

Pike Push Ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Pistol squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Planche de cote dynamique

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Plank Reach

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Plank with Alternating Leg Lift

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Preacher Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Prisoner Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pseudo Planche Push-up

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest

Pull-up Isometric Hold

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Traps

Pull-ups

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Biceps, Traps

Pull-Ups (Wide Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Pullup on fingerboard

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

punches

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Push-up rotations

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Push-Ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Abs, Serratus Anterior

Quadriped Arm and Leg Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes, Serratus Anterior, Traps

Quadruped thoracic rotation left

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Quadruped thoracic rotation right

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Reach ups

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Remada unilateral no cabo

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Respiración profunda (de pie o sentado)

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Reverse crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Reverse Fly

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: Back

Reverse lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Reverse Snow Angel

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Shoulders, Hamstrings, Glutes

Reverse Wood Chops

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Lats, Shoulders, Biceps

Right levator scapulae stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Right neck stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Roll Down

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Hamstrings

Rowing

Category: Compound
Primary Muscle: Back
Secondary Muscle: Legs, Arms, Core

Rowing Machine

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Hamstrings, Brachialis

Rowing with TRX band

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Scapula Pulls

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

scorpion kick

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Seated Cable Row

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Shoulders

Seated Calf Raise

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Seated Corkscrew

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Seated Hip Abduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated Knee Tuck

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Seated Pancake Good Morning

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated Shoulder Extension Stretch

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest

Shinbox IR Stretch

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Obliques

Shoulder Shrug

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Shoulder width three-point push-up

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Shrimp Squad

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Shrug

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: Traps

Side Lying Hip Abduction

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side plank right

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Side Slides + Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves, Glutes

Side split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Single Leg Glute Bridge

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Single Leg Hamstring Stretch

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Single Leg RDL

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Single-Arm Dumbbell Row

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Core

Sit Up Elbow Thrust

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Skydiver with arms in T-position

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Sleeper Stretch

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Sloper hanging

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Solo Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Sphinx

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Squat Thrust

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Abs, Soleus

Stair Climber

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Stair Master

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Quadriceps

Standing biceps stretch left

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Chest

Standing Calf Stretch

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Standing Pancake

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Standing Pancake Good Morning

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Standing Side Crunches

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Standing Soleus Stretch

Category: Isolation
Primary Muscle: Soleus
Secondary Muscle: None

Step-Up

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Straddle L-Sit

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Lats, Chest, Quadriceps

Sumo Squats

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Suspended crossess

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Talons fesses

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Hamstrings

Tibialis raises

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Toe Taps

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Toe Touch

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Calves

Toes to bar

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Torso rotation strech

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Chest

TORSO TWIST

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Trap-3 Raise

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Trazioni impugnatura inversa

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Abs

Treadmill Cardio

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Tricep Pushdown

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Triceps stretch left

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps stretch right

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

TRX roll out

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Serratus Anterior

TRX Rows

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats

Typewriter Pull-ups

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Traps

Unilateral Hip Thrust

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs

Unilateral Lunges

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Hamstrings

Upper External Oblique

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Vpushup

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Quadriceps, Abs, Triceps

W-Raise

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Walking

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Lats

walking bridge

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Shoulders, Biceps, Glutes

Walking Lunge

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Wall Drills

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves

Wall Handstand

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Wall Pushup

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps, Glutes

Wall Slides

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Hamstrings, Chest, Traps

Wall Squat

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Quadriceps

Weighted push-ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Wide Grip Pull Up

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Biceps, Traps

Wide Pull Up

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Windshield Wipers

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Wrist Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Коробочный присед

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Soleus

Training references

wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.

Frequently Asked Questions

What are the best beginner exercises?

Best Beginner Exercises highlights options such as 1-Arm Half-Kneeling Lat Pulldown, Alternating High Cable Row, Ankle Roll. The right pick depends on your training goal, available equipment, and experience level.

How did you choose these beginner exercises?

We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.

Should beginners start with every exercise in this beginner list?

No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.