FirstGym
FirstGym
Gym exercises for beginners
Every exercise from the FirstGym program, explained for your first weeks in the gym. Pick a muscle group or scroll.
adductors · back · biceps · calves · cardio · chest · core · forearms · glutes · hamstrings · lower back · obliques · quads · shoulders · traps · triceps
Adductors
- Butterfly stretchBodyweight · Easy
- Cossack squatBodyweight · Easy
- Frog stretchBodyweight · Easy
- Hip adductionMachine · Easy
Back
- Assisted pull-upMachine · Easy
- Barbell deadliftBarbell · Advanced
- Barbell pulloverBarbell · Moderate
- Barbell rowBarbell · Hard
- Cable pulloverCable machine · Easy
- Cable rowCable machine · Easy to moderate
- Chest-supported rowMachine · Easy
- Chin-upBodyweight · Hard
- Close-grip lat pulldownCable machine · Easy
- Dumbbell rowDumbbells · Moderate
- Inverted rowBodyweight · Easy to moderate
- Landmine rowBarbell · Easy to moderate
- Lat pulldownCable machine · Easy
- Lat stretchBodyweight · Easy
- Machine pulloverMachine · Easy
- Meadows rowBarbell · Easy to moderate
- One-arm rowDumbbells · Easy to moderate
- Pendlay rowBarbell · Moderate
- Pull-upBodyweight · Advanced
- Rack pullBarbell · Easy to moderate
- Reverse-grip pulldownCable machine · Easy to moderate
- Scapular pull-upBodyweight · Easy
- Seal rowBarbell · Easy to moderate
- Seated row machineMachine · Easy
- Single-arm cable rowCable machine · Easy
- Straight-arm pulldownCable machine · Easy
- T-bar rowBarbell · Easy to moderate
- Wide-grip lat pulldownCable machine · Easy
Biceps
- Barbell curlBarbell · Easy to moderate
- Bayesian cable curlCable machine · Easy to moderate
- Cable bicep curlCable machine · Easy to moderate
- Cable rope curlCable machine · Easy
- Concentration curlBarbell · Easy to moderate
- Drag curlBarbell · Easy to moderate
- Dumbbell biceps curlDumbbells · Easy
- EZ-bar curlBarbell · Easy
- Hammer curlDumbbells · Easy
- Incline dumbbell curlDumbbells · Easy to moderate
- Machine bicep curlMachine · Easy
- Preacher curlBarbell · Easy to moderate
- Reverse curlBarbell · Easy to moderate
- Spider curlDumbbells · Easy to moderate
- Zottman curlDumbbells · Easy to moderate
Calves
- Donkey calf raiseBodyweight · Easy to moderate
- Leg press calf raiseMachine · Easy
- Machine calf raiseMachine · Easy
- Pogo jumpsBodyweight · Easy to moderate
- Seated calf raiseBarbell · Easy
- Single-leg calf raiseBodyweight · Easy
- Smith machine calf raiseMachine · Easy
- Standing Calf StretchBodyweight · Easy
- Standing calf raiseBarbell · Easy
Cardio
- Assault bikeMachine · Moderate
- Battle ropesMachine · Easy to moderate
- BurpeeBodyweight · Moderate
- EllipticalMachine · Easy
- High kneesBodyweight · Easy to moderate
- Jump ropeBodyweight · Easy to moderate
- Jumping JacksBodyweight · Easy
- Rowing machineMachine · Easy to moderate
- Ski ergMachine · Easy to moderate
- SprintBodyweight · Easy to moderate
- Stair climberMachine · Easy to moderate
- Stationary bikeMachine · Easy
- Treadmill runMachine · Easy to moderate
- Treadmill walkMachine · Easy
Chest
- Barbell bench pressBarbell · Hard
- Cable crossoverCable machine · Easy to moderate
- Cable flyCable machine · Easy to moderate
- Chest dipBodyweight · Moderate
- Chest press machineMachine · Easy
- Clap push-upBodyweight · Hard
- Decline bench pressBarbell · Easy to moderate
- Doorway Chest StretchBodyweight · Easy
- Dumbbell bench pressDumbbells · Moderate
- Dumbbell chest flyDumbbells · Easy to moderate
- Dumbbell floor pressDumbbells · Easy to moderate
- Dumbbell pulloverDumbbells · Easy to moderate
- Floor pressBarbell · Easy to moderate
- Incline bench pressBarbell · Easy to moderate
- Incline cable flyCable machine · Easy to moderate
- Incline chest press machineMachine · Easy
- Incline dumbbell pressDumbbells · Moderate
- Low cable flyCable machine · Easy to moderate
- Pec deck flyMachine · Easy
- Push-upBodyweight · Easy to moderate
- Smith machine bench pressMachine · Easy to moderate
- Wide push-upBodyweight · Easy to moderate
Core
- Ab wheel rolloutBodyweight · Moderate
- Bear crawlBodyweight · Easy to moderate
- Bird-dogBodyweight · Easy
- Cable crunchCable machine · Easy to moderate
- Cat-CowBodyweight · Easy
- Child's PoseBodyweight · Easy
- Cobra StretchBodyweight · Easy
- Crab walkBodyweight · Easy to moderate
- Dead bugBodyweight · Easy
- Decline sit-upBodyweight · Easy to moderate
- Flutter kicksBodyweight · Easy to moderate
- Forearm plankBodyweight · Easy
- Hanging knee raiseBodyweight · Easy to moderate
- Hanging leg raiseBodyweight · Hard
- Hollow holdBodyweight · Easy to moderate
- InchwormBodyweight · Easy
- Jackknife sit-upBodyweight · Moderate
- Lying leg raiseBodyweight · Easy to moderate
- Mountain climberBodyweight · Easy to moderate
- Plank with leg liftBodyweight · Easy to moderate
- Reverse crunchBodyweight · Easy to moderate
- Seated spinal twistBodyweight · Easy
- Side plankBodyweight · Easy to moderate
- Sit-upBodyweight · Easy
- Standing Torso TwistsBodyweight · Easy
- Toes to barBodyweight · Moderate
Forearms
- Dead hangBodyweight · Easy
- Reverse wrist curlDumbbells · Easy
- Wrist curlDumbbells · Easy
- Wrist stretchBodyweight · Easy
Glutes
- 90/90 hip stretchBodyweight · Easy
- Cable pull-throughCable machine · Easy to moderate
- Curtsy squatBodyweight · Easy to moderate
- Figure-Four Glute StretchBodyweight · Easy
- Glute bridgeBodyweight · Easy
- Glute kickbackCable machine · Easy
- Hip CirclesBodyweight · Easy
- Hip abductionMachine · Easy
- Hip thrustBodyweight · Easy to moderate
- Kettlebell swingDumbbells · Easy to moderate
- Lying glute stretchBodyweight · Easy
- Machine hip thrustMachine · Easy
- Pigeon PoseBodyweight · Easy
- Reverse hyperextensionMachine · Easy to moderate
- Single-leg hip thrustBodyweight · Easy to moderate
- Sumo deadliftBarbell · Moderate
Hamstrings
- Butt kicksBodyweight · Easy
- Downward dogBodyweight · Easy
- Dumbbell Romanian deadliftDumbbells · Moderate
- Dumbbell deadliftDumbbells · Easy to moderate
- Glute-ham raiseBodyweight · Moderate
- Good morningBodyweight · Easy to moderate
- Hamstring curl machineMachine · Easy
- Leg SwingsBodyweight · Easy
- Lying leg curlMachine · Easy
- Nordic hamstring curlBodyweight · Hard
- Romanian deadliftBarbell · Easy to moderate
- Seated Forward FoldBodyweight · Easy
- Seated leg curlMachine · Easy
- Single-leg Romanian deadliftDumbbells · Moderate
- Sled dragMachine · Easy to moderate
- Standing Hamstring StretchBodyweight · Easy
- Standing leg curlMachine · Easy
- Stiff-leg deadliftBarbell · Easy to moderate
- Trap bar deadliftBarbell · Easy to moderate
- World's Greatest StretchBodyweight · Easy
Lower back
Obliques
- Bicycle crunchBodyweight · Easy to moderate
- Cable woodchopperCable machine · Easy to moderate
- Dumbbell side bendDumbbells · Easy
- Heel touchesBodyweight · Easy
- Landmine twistBarbell · Easy to moderate
- Pallof pressCable machine · Easy to moderate
- Rotary torso machineMachine · Easy
- Russian twistBodyweight · Easy to moderate
Quads
- Air SquatsBodyweight · Easy
- Barbell back squatBarbell · Hard
- Barbell front squatBarbell · Moderate
- Belt squatMachine · Easy to moderate
- Bodyweight lungeBodyweight · Easy to moderate
- Box jumpBodyweight · Easy to moderate
- Box squatBarbell · Easy to moderate
- Broad jumpBodyweight · Easy to moderate
- Bulgarian split squatBodyweight · Moderate
- Cable front squatCable machine · Easy to moderate
- Couch stretchBodyweight · Easy
- Depth jumpBodyweight · Moderate
- Dumbbell front squatDumbbells · Easy to moderate
- Dumbbell lungeDumbbells · Easy to moderate
- Dumbbell step-upDumbbells · Easy to moderate
- Goblet squatDumbbells · Easy to moderate
- Hack squatMachine · Moderate
- Jump squatBodyweight · Easy to moderate
- Jumping lungeBodyweight · Moderate
- Kneeling Hip Flexor StretchBodyweight · Easy
- Landmine squatBarbell · Easy to moderate
- Lateral boundBodyweight · Easy to moderate
- Lateral lungeCable machine · Easy to moderate
- Leg extensionMachine · Easy
- Leg pressMachine · Easy
- Pendulum squatMachine · Easy to moderate
- Pistol squatBodyweight · Hard
- Reverse lungeBodyweight · Easy
- Single-leg pressMachine · Easy to moderate
- Sissy squatBodyweight · Moderate
- Sled pushMachine · Easy to moderate
- Smith machine squatMachine · Easy to moderate
- Spiderman lungeBodyweight · Easy
- Standing Quad StretchBodyweight · Easy
- ThrusterDumbbells · Moderate
- Tuck jumpBodyweight · Moderate
- Walking lungeDumbbells · Moderate
- Wall sitBodyweight · Easy
Shoulders
- Arm CirclesBodyweight · Easy
- Arnold pressDumbbells · Moderate
- Barbell overhead pressBarbell · Hard
- Cable Y raiseCable machine · Easy
- Cable front raiseCable machine · Easy
- Cable lateral raiseCable machine · Easy
- Cable rear delt flyCable machine · Easy
- Cross-Body Shoulder StretchBodyweight · Easy
- Dumbbell front raiseDumbbells · Easy
- Dumbbell lateral raiseDumbbells · Easy
- Dumbbell shoulder pressDumbbells · Easy to moderate
- Face pullCable machine · Easy to moderate
- Front raiseCable machine · Easy to moderate
- Landmine pressBarbell · Easy to moderate
- Lateral raiseCable machine · Easy to moderate
- Machine lateral raiseMachine · Easy
- Machine shoulder pressMachine · Easy
- Overhead pressBarbell · Moderate
- Rear delt flyDumbbells · Easy to moderate
- Reverse pec deckMachine · Easy
- Seated barbell pressBarbell · Easy to moderate
- Seated dumbbell pressDumbbells · Easy
- Shoulder RollsBodyweight · Easy
- Smith machine overhead pressMachine · Easy to moderate
- Thread the needleBodyweight · Easy
Traps
- Barbell shrugBarbell · Easy to moderate
- Behind-the-back shrugBarbell · Easy to moderate
- Cable shrugCable machine · Easy
- Cable upright rowCable machine · Easy to moderate
- Dumbbell shrugDumbbells · Easy
- Farmer's walkDumbbells · Easy to moderate
- Neck stretchBodyweight · Easy
- Smith machine shrugMachine · Easy
- Upright rowBarbell · Easy to moderate
Triceps
- Bench dipBodyweight · Easy to moderate
- Cable overhead triceps extensionCable machine · Easy to moderate
- Cable tricep pushdownCable machine · Easy to moderate
- Cable triceps kickbackCable machine · Easy
- Close-grip bench pressBarbell · Easy to moderate
- Diamond push-upBodyweight · Moderate
- Dip machineMachine · Easy
- Dumbbell overhead triceps extensionDumbbells · Easy
- Lying triceps extensionBarbell · Moderate
- Machine triceps extensionMachine · Easy
- Overhead Triceps StretchBodyweight · Easy
- Overhead triceps extensionBarbell · Easy to moderate
- Rope pushdownCable machine · Easy
- Skull crusherBarbell · Easy to moderate
- Triceps dipBodyweight · Easy to moderate
- Triceps kickbackCable machine · Easy to moderate
- V-bar pushdownCable machine · Easy
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