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Exercises

Strength training exercises

Strength exercises move a load you can control for a handful of hard reps: squats, hinges, presses, rows and carries, with bodyweight and loaded versions.

725 moves647 with 3D demosBeginner 290Intermediate 331Advanced 104

Beginner strength training exercises 290

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellAssisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBall squeeze demonstrated on the 3D figure3D demoBall squeezeBeginner · Other / check instructionsBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBarbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxBiceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machine

Intermediate strength training exercises 331

Alternating bent-over kettlebell row demonstrated on the 3D figure3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebellAlternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBackward sled drag demonstrated on the 3D figure3D demoBackward sled dragIntermediate · A sledBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A band

Advanced strength training exercises 104

Ab wheel rollout from the knees demonstrated on the 3D figure3D demoAb wheel rollout from the kneesAdvanced · An ab wheelATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbellBarbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBarbell rollout from the knees demonstrated on the 3D figure3D demoBarbell rollout from the kneesAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbell

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Questions people ask

What are good strength training exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Assisted pull-up (machine), Ball back extension. There are 290 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do strength training exercises at home without equipment?

Yes. 75 of the 725 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Bodyweight squat.

What are the hardest strength training exercises?

Moves graded advanced or expert include Full Nordic curl, GHD sit-up, Standing ab wheel rollout. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.