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Beginner Gym Exercises

Short learning curve, forgiving technique — the machine, dumbbell, cable, and bodyweight movements to start with. 335 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

21s Bicep CurlBarbellAb CoasterMachineActive HangPull-up barAerobicsBodyweightAir BikeBodyweightBack ExtensionMachineMachine Back ExtensionMachineBall SlamsMedicine ballBand PullapartsResistance bandBattle RopesOther equipmentBayesian CurlCableBear Crawl HoldBodyweightBehind the Back Barbell Wrist CurlBarbellBelt SquatMachineCable Bench PressCable · BenchSmith Machine Bench PressSmith machine · BenchOne Arm Dumbbell RowDumbbell · BenchBand Bent Over RowResistance bandMachine Bent Over RowMachineBarbell CurlBarbellCable CurlCableDumbbell CurlDumbbellEZ Bar CurlBarbellKettlebell CurlKettlebellMachine Bicep CurlMachineSuspension Bicep CurlSuspension trainerBicycle CrunchBodyweightBicycle Crunch Raised LegsBodyweightBird DogBodyweightButterfly MachineMachineCable CrossoverCableCable TwistCableMachine Calf ExtensionMachineCalf PressMachineCalf Press on Leg PressMachineCalf Press on Seated Leg PressMachineBand Chest FlyResistance bandDumbbell Chest FlyDumbbell · BenchMachine Chest FlyMachineBand Chest PressResistance bandMachine Chest PressMachineDumbbell Chest Supported Reverse FlyDumbbell · BenchChest Supported T-Bar RowMachineDumbbell Chest Supported Y RaiseDumbbell · BenchAssisted Chin UpMachineClamshellBodyweightClimbingBodyweightCobra PoseBodyweightCable Concentration CurlCableDumbbell Concentration CurlDumbbell · BenchCrab WalkBodyweightCross Body CrunchBodyweightCross Body Front RaiseDumbbellCross Body Hammer CurlDumbbellCross Body Cable Triceps ExtensionCableCrunchBodyweightCable CrunchCableMachine CrunchMachineStability Ball CrunchStability ballCyclingOther equipmentIndoor CyclingMachineDead BugBodyweightDead HangPull-up barBand DeadliftResistance bandKettlebell DeadliftKettlebellMachine DeadliftMachineMachine Decline Bench PressMachineSmith Machine Decline Bench PressSmith machine · BenchDumbbell Decline Chest FlyDumbbell · BenchDecline CrunchBenchDecline Sit UpBenchBench DipBenchAssisted Chest DipMachineSeated Dip MachineMachineAssisted Triceps DipMachineFloor Triceps DipBodyweightDonkey Calf RaiseBodyweightDownward DogBodyweightDrag CurlBarbellElbow to KneeBodyweightElliptical MachineMachineFace PullCableFarmers WalkDumbbellFire HydrantsBodyweightDumbbell Floor PressDumbbellFlutter KicksBodyweightDumbbell Frog PumpsDumbbellBand Front RaiseResistance bandBarbell Front RaiseBarbellCable Front RaiseCableDumbbell Front RaiseDumbbellKettlebell Front RaiseKettlebellPlate Front RaiseWeight plateGlute BridgeBodyweightBarbell Glute BridgeBarbellDumbbell Glute BridgeDumbbellMachine Glute KickbackMachineGlute Kickback on FloorBodyweightGoblet SquatDumbbellKettlebell Goblet SquatKettlebellHack SquatMachineBand Hammer CurlResistance bandCable Hammer CurlCableDumbbell Hammer CurlDumbbellHeel TapsBodyweightDumbbell Hex PressDumbbell · BenchHigh Knee SkipsBodyweightHigh KneesBodyweightHigh PlankBodyweightHikingBodyweightHip Abduction MachineMachineHip Adduction MachineMachineBarbell Hip ThrustBarbell · BenchBodyweight Hip ThrustBenchDumbbell Hip ThrustDumbbell · BenchMachine Hip ThrustMachineSmith Machine Hip ThrustSmith machine · BenchInchwormBodyweightSmith Machine Incline Bench PressSmith machine · BenchIncline Dumbbell FlyDumbbell · BenchMachine Incline Chest FlyMachineMachine Incline Chest PressMachineIncline Dumbbell CurlDumbbell · BenchIncline Cable FlyCable · BenchIncline Dumbbell Hammer CurlDumbbell · BenchIncline Dumbbell Lateral RaiseDumbbell · BenchDumbbell Incline RowDumbbell · BenchDumbbell Incline ShrugDumbbell · BenchInverted RowOther equipmentIso-Lateral Chest PressMachineIso-Lateral Decline Chest PressMachineIso-Lateral High RowMachineIso-Lateral Incline Chest PressMachineIso-Lateral Low RowMachineIso-Lateral RowMachineJump RopeOther equipmentJumping JackBodyweightKnee RaiseBodyweightCaptain's Chair Knee RaiseDip barsMachine Kneeling Leg CurlMachineBand Kneeling PulldownResistance bandLat PrayerCableBand Lat PulldownResistance bandLat PulldownCableClose Grip Lat PulldownCableMachine Lat PulldownMachineUnderhand Band PulldownResistance bandUnderhand Lat PulldownCableWide Grip Lat PulldownCableWide Neutral Grip Lat PulldownCableLateral Band WalksResistance bandLateral Leg RaisesBodyweightBand Lateral RaiseResistance bandCable Lateral RaiseCableDumbbell Lateral RaiseDumbbellMachine Lateral RaiseMachineLeg ExtensionMachineLeg PressMachineLeg RaiseBodyweightLow Cable Fly CrossoversCableSuspension Low RowSuspension trainerCable Lying Bicep CurlCableMachine Lying Chest PressMachineDumbbell Lying External RotationDumbbellLying Knee RaiseBodyweightLying Leg CurlMachineLying Leg RaiseBodyweightMountain ClimberBodyweightNeutral Grip Lat PulldownCableOblique CrunchBodyweightCable Overhead CurlCablePallof PressCablePec DeckMachinePendulum SquatMachinePilatesBodyweightPinwheel CurlDumbbellPlankBodyweightPlate CurlWeight platePlate PressWeight plateSvend PressWeight plateBarbell Preacher CurlBarbell · BenchDumbbell Preacher CurlDumbbell · BenchMachine Preacher CurlMachinePrisoner Shoulder RotationBodyweightProne Thoracic RotationBodyweightProne Y RaiseBodyweightCable Pull ThroughCableAssisted Pull UpMachineScapular Pull UpPull-up barDumbbell PulloverDumbbell · BenchMachine PulloverMachineIncline Push UpBenchKnee Push UpBodyweightCable Rear Delt FlyCableDumbbell Rear Delt FlyDumbbellRecumbent BikeMachineReverse CrunchBodyweightBand Reverse CurlResistance bandBarbell Reverse CurlBarbellCable Reverse CurlCableDumbbell Reverse CurlDumbbellCable Reverse FlyCableDumbbell Reverse FlyDumbbellMachine Reverse FlyMachineSingle Arm Cable Reverse FlyCableReverse Grip Dumbbell Concentration CurlDumbbell · BenchReverse Grip Lat PulldownCableReverse Grip Triceps PushdownCableReverse Hack SquatMachineReverse HyperextensionMachineReverse PlankBodyweightRing RowSuspension trainerMachine Romanian DeadliftMachineRope Straight Arm PulldownCableMachine RowingMachineRunningBodyweightTreadmill RunningMachineRussian TwistBodyweightScissor KicksBodyweightSeated Cable Row - Bar GripCableV Grip Seated Cable RowCableSeated Calf RaiseMachineSeated Cable Chest FlyCable · BenchSeated Incline Dumbbell CurlDumbbell · BenchSeated Dumbbell Lateral RaiseDumbbell · BenchSeated Leg CurlMachineSeated Leg PressMachineSeated Dumbbell Wrist CurlDumbbell · BenchSeated Cable RowCableSeated Machine RowMachineSeated Machine Shoulder PressMachineSeated Triceps PressDumbbell · BenchWide Grip Seated Cable RowCableSeated Barbell Wrist ExtensionBarbell · BenchBand Shoulder External RotationResistance bandCable External RotationCableCable Internal RotationCablePlate Loaded Machine Shoulder PressMachinePlate Loaded Shoulder PressMachineShoulder TapsBodyweightBarbell ShrugBarbellCable ShrugCableDumbbell ShrugDumbbellMachine ShrugMachineSmith Machine ShrugSmith machineTrap Bar ShrugBarbellSide BendBodyweightBand Side BendResistance bandCable Side BendCableDumbbell Side BendDumbbellSide PlankBodyweightSingle Arm Cable CrossoverCableSingle Arm Cable RowCableCable Single Arm CurlCableCable Single Arm Hammer CurlCableSingle Arm Lat PulldownCableCable Single Arm Lateral RaiseCableDumbbell Single Arm Lateral RaiseDumbbellDumbbell Single Arm Tricep ExtensionDumbbellCable Single Arm Triceps PushdownCableSingle Leg Calf RaiseBodyweightMachine Single Leg ExtensionMachineStability Ball Single Leg ExtensionStability ballSingle Leg Glute BridgeBodyweightMachine Single Leg Lying Leg CurlMachineMachine Single Leg PressMachineMachine Single Leg Seated Leg CurlMachineSingle Leg Standing Calf RaiseBodyweightDumbbell Single Leg Standing Calf RaiseDumbbellMachine Single Leg Standing Calf RaiseMachineSit UpBodyweightBarbell SkullcrusherBarbell · BenchDumbbell SkullcrusherDumbbell · BenchSled PushOther equipmentBarbell Spider CurlBarbell · BenchDumbbell Spider CurlDumbbell · BenchBand SquatResistance bandBodyweight SquatBodyweightDumbbell SquatDumbbellSquat HoldBodyweightMachine SquatMachineBand Squat RowResistance bandSmith Machine SquatSmith machineSuspension SquatSuspension trainerDumbbell Squeeze PressDumbbell · BenchStair MachineMachineStanding Cable Glute KickbacksCableBarbell Calf RaiseBarbellBodyweight Calf RaiseBodyweightDumbbell Calf RaiseDumbbellStanding Calf Raise MachineMachineSmith Machine Calf RaiseSmith machineCable Standing Chest PressCableStanding Leg CurlsBodyweightBodyweight Step UpBenchStraight Arm PulldownCableStretchingBodyweightDumbbell Suitcase CarryDumbbellKettlebell Suitcase CarryKettlebellSumo SquatBodyweightDumbbell Sumo SquatDumbbellKettlebell Sumo SquatKettlebellSupermanBodyweightSuperman HoldBodyweightTate PressDumbbell · BenchTibialis RaiseBodyweightToe TouchBodyweightTorso Rotation MachineMachineBarbell Triceps ExtensionBarbellCable Triceps ExtensionCableDumbbell Triceps ExtensionDumbbellMachine Triceps ExtensionMachineCable Triceps KickbackCableDumbbell Triceps KickbackDumbbellStraight Bar Triceps PushdownCableV Bar Triceps PushdownCableTriceps Rope PushdownCableUnderhand Grip Machine Lat PulldownMachineCable Upright RowCableMachine Vertical Leg PressMachineWaiter CurlDumbbellWalkingBodyweightTreadmill WalkingMachineWall SitBodyweightWarm UpBodyweightWrist RollerOther equipment · Weight plateCable Y RaiseCableYogaBodyweightZottman CurlDumbbellKettlebell Suitcase DeadliftKettlebellKettlebell Front Rack SquatKettlebellKettlebell HaloKettlebellGoblet Reverse LungeKettlebellSingle-Arm Kettlebell RowKettlebellKettlebell Around the WorldKettlebell

Moving up a level should be something you can see, not guess. Gript keeps history, records, and an estimated 1RM chart for every exercise in this list.

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