Beginner Gym Exercises
Short learning curve, forgiving technique — the machine, dumbbell, cable, and bodyweight movements to start with. 281 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
21s Bicep Curl
Active HangAerobics
Air Bike
Back Extension
Back Extension (Machine)
Ball Slams
Band Pullaparts
Battle Ropes
Bear Crawl Hold
Behind the Back Wrist Curl (Barbell)
Belt Squat
Bench Press (Cable)
Bench Press (Smith Machine)
Bent Over One Arm Row (Dumbbell)
Bent Over Row (Band)
Bicep Curl (Barbell)
Bicep Curl (Cable)
Bicep Curl (Dumbbell)
Bicep Curl (EZ Bar)
Bicep Curl (Kettlebell)
Bicep Curl (Machine)
Bicep Curl (Suspension)
Bicycle Crunch
Bicycle Crunch Raised Legs
Bird Dog
Butterfly (Pec Deck)
Cable Crossover
Cable Twist
Calf Extension (Machine)
Calf Press (Machine)
Calf Press on Leg Press
Calf Press on Seated Leg Press
Chest Fly (Band)
Chest Fly (Dumbbell)
Chest Fly (Machine)
Chest Press (Band)
Chest Press (Machine)
Chest Supported Y Raise (Dumbbell)
Chin Up (Assisted)
ClamshellClimbing
Cobra Pose
Concentration Curl (Dumbbell)
Crab Walk
Cross Body Crunch
Cross Body Hammer Curl
Crunch
Crunch (Cable)
Crunch (Machine)
Crunch (Stability Ball)Cycling
Cycling (Indoor)
Dead Bug
Dead Hang
Deadlift (Band)
Deadlift (Kettlebell)
Decline Bench Press (Machine)
Decline Bench Press (Smith Machine)
Decline Chest Fly (Dumbbell)
Decline Crunch
Dip (Bench)
Dip (Chest, Assisted)
Dip (Seated Machine)
Dip (Triceps, Assisted)
Dip (Triceps, Floor)
Donkey Calf Raise
Downward Dog
Drag Curl
Elbow to Knee
Elliptical Machine
Face Pull (Cable)
Farmers Walk
Fire Hydrants
Floor Press (Dumbbell)
Flutter Kicks
Frog Pumps (Dumbbell)
Front Raise (Band)
Front Raise (Barbell)
Front Raise (Cable)
Front Raise (Dumbbell)
Front Raise (Plate)
Glute Bridge
Glute Bridge (Barbell)
Glute Kickback (Machine)
Glute Kickback on Floor
Goblet Squat
Goblet Squat (Kettlebell)
Hack Squat (Machine)
Hammer Curl (Band)
Hammer Curl (Cable)
Hammer Curl (Dumbbell)
Heel Taps
Hex Press (Dumbbell)
High Knee Skips
High Knees
High PlankHiking
Hip Abduction (Machine)
Hip Adduction (Machine)
Hip Thrust (Barbell)
Hip Thrust (Bodyweight)
Hip Thrust (Machine)
Inchworm
Incline Bench Press (Smith Machine)
Incline Chest Fly (Dumbbell)
Incline Chest Press (Machine)
Incline Curl (Dumbbell)
Incline Row (Dumbbell)
Inverted Row
Iso-Lateral Chest Press (Machine)
Iso-Lateral High Row (Machine)
Iso-Lateral Low RowIso-Lateral Row (Machine)
Jump Rope
Jumping Jack
Knee RaiseKnee Raise (Captain's Chair)
Kneeling Pulldown (Band)
Lat Pulldown (Band)
Lat Pulldown (Cable)
Lat Pulldown - Close Grip (Cable)
Lat Pulldown (Machine)
Lat Pulldown - Underhand (Band)
Lat Pulldown - Underhand (Cable)
Lat Pulldown - Wide Grip (Cable)
Lateral Band Walks
Lateral Leg Raises
Lateral Raise (Band)
Lateral Raise (Cable)
Lateral Raise (Dumbbell)
Lateral Raise (Machine)
Leg Extension (Machine)
Leg Press (Machine)Leg Raise
Low Cable Fly Crossovers
Low Row (Suspension)
Lying Knee Raise
Lying Leg Curl (Machine)
Lying Leg Raise
Mountain Climber
Oblique Crunch
Overhead Curl (Cable)
Pallof Press (Cable)
Pec Deck (Machine)
Pendulum Squat (Machine)PilatesPinwheel Curl (Dumbbell)
Plank
Plate Curl
Plate Press
Plate Squeeze (Svend Press)
Preacher Curl (Barbell)
Preacher Curl (Dumbbell)
Preacher Curl (Machine)
Pull Through (Cable)
Pull Up (Assisted)
Pull Up (Scapular)
Pullover (Dumbbell)
Pullover (Machine)
Push Up (Incline)
Push Up (Knees)
Rear Delt Reverse Fly (Cable)
Rear Delt Reverse Fly (Dumbbell)
Reverse Crunch
Reverse Curl (Band)
Reverse Curl (Barbell)
Reverse Curl (Cable)
Reverse Curl (Dumbbell)
Reverse Fly (Cable)
Reverse Fly (Dumbbell)
Reverse Fly (Machine)
Reverse Fly Single Arm (Cable)
Reverse Grip Concentration Curl (Dumbbell)
Reverse Grip Lat Pulldown (Cable)
Reverse Hyperextension
Reverse Plank
Ring Row
Rope Straight Arm Pulldown
Rowing (Machine)
Running
Running (Treadmill)
Russian Twist
Scissor Kicks
Seated Cable Row - Bar Grip
Seated Cable Row - V Grip (Cable)
Seated Calf Raise
Seated Chest Flys (Cable)
Seated Incline Curl (Dumbbell)
Seated Lateral Raise (Dumbbell)
Seated Leg Curl (Machine)
Seated Leg Press (Machine)
Seated Palms Up Wrist Curl (Dumbbell)
Seated Row (Cable)
Seated Row (Machine)
Seated Shoulder Press (Machine)
Seated Triceps Press
Seated Wide-Grip Row (Cable)
Seated Wrist Extension (Barbell)
Shoulder Press (Machine Plates)
Shoulder Press (Plate Loaded)
Shoulder Taps
Shrug (Barbell)
Shrug (Cable)
Shrug (Dumbbell)
Shrug (Machine)
Shrug (Smith Machine)
Side Bend
Side Bend (Band)
Side Bend (Cable)
Side Bend (Dumbbell)
Side Plank
Single Arm Cable Crossover
Single Arm Cable Row
Single Arm Curl (Cable)
Single Arm Lat Pulldown
Single Arm Lateral Raise (Cable)
Single Arm Tricep Extension (Dumbbell)
Single Arm Triceps Pushdown (Cable)
Single Leg Calf Raise
Single Leg Extensions
Single Leg Glute Bridge
Single Leg Press (Machine)Single Leg Standing Calf Raise
Single Leg Standing Calf Raise (Dumbbell)
Single Leg Standing Calf Raise (Machine)
Sit Up
Skullcrusher (Barbell)
Skullcrusher (Dumbbell)
Sled Push
Spider Curl (Barbell)
Spider Curl (Dumbbell)
Squat (Band)
Squat (Bodyweight)
Squat (Dumbbell)
Squat Hold
Squat (Machine)Squat Row (Band)
Squat (Smith Machine)
Squat (Suspension)
Squeeze Press (Dumbbell)
Stair Machine
Standing Cable Glute Kickbacks
Standing Calf Raise (Barbell)
Standing Calf Raise (Bodyweight)
Standing Calf Raise (Dumbbell)
Standing Calf Raise (Machine)
Standing Calf Raise (Smith Machine)
Standing Leg Curls
Step Up (Bodyweight)
Straight Arm Lat Pulldown (Cable)Stretching
Suitcase Carry (Dumbbell)
Sumo Squat
Sumo Squat (Dumbbell)
Sumo Squat (Kettlebell)
Superman
Superman Hold
Toe Touch
Torso Rotation (Machine)
Triceps Extension (Barbell)
Triceps Extension (Cable)
Triceps Extension (Dumbbell)
Triceps Extension (Machine)
Triceps Kickback (Cable)
Triceps Kickback (Dumbbell)
Triceps Pushdown (Cable - Straight Bar)
Triceps Rope Pushdown
Upright Row (Cable)
Walking
Wall SitWarm Up
Wrist RollerYoga
Zottman Curl (Dumbbell)Kettlebell Suitcase DeadliftKettlebell Front Rack SquatKettlebell HaloGoblet Reverse LungeSingle-Arm Kettlebell RowKettlebell Around the WorldMoving 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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