https://zhbanov.com/firstgym/2026-09-29 https://zhbanov.com/firstgym/en/marketing2026-09-29 https://zhbanov.com/firstgym/en/exercises2026-09-27 https://zhbanov.com/firstgym/en/exercises/ab-wheel-rollout2026-09-27https://zhbanov.com/firstgym/assets/clips/ab-wheel-rollout.jpghttps://zhbanov.com/firstgym/assets/clips/ab-wheel-rollout.jpgAb wheel rollout: how to do it, for beginnersAb wheel rollout step by step for gym beginners: Build a strong, braced core. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/ab-wheel-rollout.mp44yes https://zhbanov.com/firstgym/en/exercises/air-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/air-squat.jpghttps://zhbanov.com/firstgym/assets/clips/air-squat.jpgAir Squats: how to do it, for beginnersAir Squats step by step for gym beginners: Learn the squat pattern with bodyweight. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/air-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/arm-circles2026-09-27https://zhbanov.com/firstgym/assets/clips/arm-circles.jpghttps://zhbanov.com/firstgym/assets/clips/arm-circles.jpgArm Circles: how to do it, for beginnersArm Circles step by step for gym beginners: Warm up your shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/arm-circles.mp44yes https://zhbanov.com/firstgym/en/exercises/arnold-press2026-09-27https://zhbanov.com/firstgym/assets/clips/arnold-press.jpghttps://zhbanov.com/firstgym/assets/clips/arnold-press.jpgArnold press: how to do it, for beginnersArnold press step by step for gym beginners: Full-range shoulder builder. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/arnold-press.mp44yes https://zhbanov.com/firstgym/en/exercises/assault-bike2026-09-27https://zhbanov.com/firstgym/assets/clips/assault-bike.jpghttps://zhbanov.com/firstgym/assets/clips/assault-bike.jpgAssault bike: how to do it, for beginnersAssault bike step by step for gym beginners: Full-body cardio and conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/assault-bike.mp44yes https://zhbanov.com/firstgym/en/exercises/assisted-pull-up2026-09-27https://zhbanov.com/firstgym/assets/clips/assisted-pull-up.jpghttps://zhbanov.com/firstgym/assets/clips/assisted-pull-up.jpgAssisted pull-up: how to do it, for beginnersAssisted pull-up step by step for gym beginners: Build pull-up strength with support. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/assisted-pull-up.mp44yes https://zhbanov.com/firstgym/en/exercises/back-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/back-extension.jpghttps://zhbanov.com/firstgym/assets/clips/back-extension.jpgBack extension: how to do it, for beginnersBack extension step by step for gym beginners: Strengthen the lower back and glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/back-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-back-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-back-squat.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-back-squat.jpgBarbell back squat: how to do it, for beginnersBarbell back squat step by step for gym beginners: Foundational lower-body strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-back-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-bench-press.jpgBarbell bench press: how to do it, for beginnersBarbell bench press step by step for gym beginners: Build pressing strength for the chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-curl.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-curl.jpgBarbell curl: how to do it, for beginnersBarbell curl step by step for gym beginners: Load the biceps heavier. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-deadlift.jpgBarbell deadlift: how to do it, for beginnersBarbell deadlift step by step for gym beginners: Total-body pulling strength and a strong hinge. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-front-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-front-squat.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-front-squat.jpgBarbell front squat: how to do it, for beginnersBarbell front squat step by step for gym beginners: Quad-focused squat with an upright torso. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-front-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-overhead-press2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-overhead-press.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-overhead-press.jpgBarbell overhead press: how to do it, for beginnersBarbell overhead press step by step for gym beginners: Build strong, stable shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-overhead-press.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-pullover2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-pullover.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-pullover.jpgBarbell pullover: how to do it, for beginnersBarbell pullover step by step for gym beginners: Open the ribcage, work lats and chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-pullover.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-row2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-row.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-row.jpgBarbell row: how to do it, for beginnersBarbell row step by step for gym beginners: Build a thick, strong back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-row.mp44yes https://zhbanov.com/firstgym/en/exercises/barbell-shrug2026-09-27https://zhbanov.com/firstgym/assets/clips/barbell-shrug.jpghttps://zhbanov.com/firstgym/assets/clips/barbell-shrug.jpgBarbell shrug: how to do it, for beginnersBarbell shrug step by step for gym beginners: Build the upper traps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/barbell-shrug.mp44yes https://zhbanov.com/firstgym/en/exercises/battle-ropes2026-09-27https://zhbanov.com/firstgym/assets/clips/battle-ropes.jpghttps://zhbanov.com/firstgym/assets/clips/battle-ropes.jpgBattle ropes: how to do it, for beginnersBattle ropes step by step for gym beginners: Full-body conditioning and power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/battle-ropes.mp44yes https://zhbanov.com/firstgym/en/exercises/bayesian-cable-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/bayesian-cable-curl.jpghttps://zhbanov.com/firstgym/assets/clips/bayesian-cable-curl.jpgBayesian cable curl: how to do it, for beginnersBayesian cable curl step by step for gym beginners: Biceps with a strong stretch. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bayesian-cable-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/bear-crawl2026-09-27https://zhbanov.com/firstgym/assets/clips/bear-crawl.jpghttps://zhbanov.com/firstgym/assets/clips/bear-crawl.jpgBear crawl: how to do it, for beginnersBear crawl step by step for gym beginners: Full-body conditioning and core control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bear-crawl.mp44yes https://zhbanov.com/firstgym/en/exercises/behind-the-back-shrug2026-09-27https://zhbanov.com/firstgym/assets/clips/behind-the-back-shrug.jpghttps://zhbanov.com/firstgym/assets/clips/behind-the-back-shrug.jpgBehind-the-back shrug: how to do it, for beginnersBehind-the-back shrug step by step for gym beginners: Trap strength from a stretched position. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/behind-the-back-shrug.mp44yes https://zhbanov.com/firstgym/en/exercises/belt-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/belt-squat.jpghttps://zhbanov.com/firstgym/assets/clips/belt-squat.jpgBelt squat: how to do it, for beginnersBelt squat step by step for gym beginners: Squat your legs with no spine loading. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/belt-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/bench-dip2026-09-27https://zhbanov.com/firstgym/assets/clips/bench-dip.jpghttps://zhbanov.com/firstgym/assets/clips/bench-dip.jpgBench dip: how to do it, for beginnersBench dip step by step for gym beginners: Easy triceps builder. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bench-dip.mp44yes https://zhbanov.com/firstgym/en/exercises/bicycle-crunch2026-09-27https://zhbanov.com/firstgym/assets/clips/bicycle-crunch.jpghttps://zhbanov.com/firstgym/assets/clips/bicycle-crunch.jpgBicycle crunch: how to do it, for beginnersBicycle crunch step by step for gym beginners: Hit the obliques. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bicycle-crunch.mp44yes https://zhbanov.com/firstgym/en/exercises/bird-dog2026-09-27https://zhbanov.com/firstgym/assets/clips/bird-dog.jpghttps://zhbanov.com/firstgym/assets/clips/bird-dog.jpgBird-dog: how to do it, for beginnersBird-dog step by step for gym beginners: Core control and spinal stability. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bird-dog.mp44yes https://zhbanov.com/firstgym/en/exercises/bodyweight-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/bodyweight-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/bodyweight-lunge.jpgBodyweight lunge: how to do it, for beginnersBodyweight lunge step by step for gym beginners: Single-leg strength and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bodyweight-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/box-jump2026-09-27https://zhbanov.com/firstgym/assets/clips/box-jump.jpghttps://zhbanov.com/firstgym/assets/clips/box-jump.jpgBox jump: how to do it, for beginnersBox jump step by step for gym beginners: Explosive lower-body power and control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/box-jump.mp44yes https://zhbanov.com/firstgym/en/exercises/box-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/box-squat.jpghttps://zhbanov.com/firstgym/assets/clips/box-squat.jpgBox squat: how to do it, for beginnersBox squat step by step for gym beginners: Learn squat depth and control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/box-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/broad-jump2026-09-27https://zhbanov.com/firstgym/assets/clips/broad-jump.jpghttps://zhbanov.com/firstgym/assets/clips/broad-jump.jpgBroad jump: how to do it, for beginnersBroad jump step by step for gym beginners: Explosive horizontal jumping power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/broad-jump.mp44yes https://zhbanov.com/firstgym/en/exercises/bulgarian-split-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/bulgarian-split-squat.jpghttps://zhbanov.com/firstgym/assets/clips/bulgarian-split-squat.jpgBulgarian split squat: how to do it, for beginnersBulgarian split squat step by step for gym beginners: Single-leg strength and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/bulgarian-split-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/burpee2026-09-27https://zhbanov.com/firstgym/assets/clips/burpee.jpghttps://zhbanov.com/firstgym/assets/clips/burpee.jpgBurpee: how to do it, for beginnersBurpee step by step for gym beginners: Full-body conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/burpee.mp44yes https://zhbanov.com/firstgym/en/exercises/butt-kicks2026-09-27https://zhbanov.com/firstgym/assets/clips/butt-kicks.jpghttps://zhbanov.com/firstgym/assets/clips/butt-kicks.jpgButt kicks: how to do it, for beginnersButt kicks step by step for gym beginners: Warm up the quads and hamstrings. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/butt-kicks.mp44yes https://zhbanov.com/firstgym/en/exercises/butterfly-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/butterfly-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/butterfly-stretch.jpgButterfly stretch: how to do it, for beginnersButterfly stretch step by step for gym beginners: Open the inner thighs and hips. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/butterfly-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-bicep-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-bicep-curl.jpghttps://zhbanov.com/firstgym/assets/clips/cable-bicep-curl.jpgCable bicep curl: how to do it, for beginnersCable bicep curl step by step for gym beginners: Build the biceps with constant tension. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-bicep-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-crossover2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-crossover.jpghttps://zhbanov.com/firstgym/assets/clips/cable-crossover.jpgCable crossover: how to do it, for beginnersCable crossover step by step for gym beginners: Shape the inner chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-crossover.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-crunch2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-crunch.jpghttps://zhbanov.com/firstgym/assets/clips/cable-crunch.jpgCable crunch: how to do it, for beginnersCable crunch step by step for gym beginners: Loaded ab crunch. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-crunch.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-fly.jpghttps://zhbanov.com/firstgym/assets/clips/cable-fly.jpgCable fly: how to do it, for beginnersCable fly step by step for gym beginners: Isolate and stretch the chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-front-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-front-raise.jpghttps://zhbanov.com/firstgym/assets/clips/cable-front-raise.jpgCable front raise: how to do it, for beginnersCable front raise step by step for gym beginners: Front shoulder strength with steady tension. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-front-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-front-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-front-squat.jpghttps://zhbanov.com/firstgym/assets/clips/cable-front-squat.jpgCable front squat: how to do it, for beginnersCable front squat step by step for gym beginners: Quad-focused squat pattern. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-front-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-incline-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-incline-fly.jpghttps://zhbanov.com/firstgym/assets/clips/cable-incline-fly.jpgIncline cable fly: how to do it, for beginnersIncline cable fly step by step for gym beginners: Stretch and build the chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-incline-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-lateral-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-lateral-raise.jpghttps://zhbanov.com/firstgym/assets/clips/cable-lateral-raise.jpgCable lateral raise: how to do it, for beginnersCable lateral raise step by step for gym beginners: Constant tension for wider shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-lateral-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-low-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-low-fly.jpghttps://zhbanov.com/firstgym/assets/clips/cable-low-fly.jpgLow cable fly: how to do it, for beginnersLow cable fly step by step for gym beginners: Target the upper chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-low-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-overhead-triceps-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-overhead-triceps-extension.jpghttps://zhbanov.com/firstgym/assets/clips/cable-overhead-triceps-extension.jpgCable overhead triceps extension: how to do it, for beginnersCable overhead triceps extension step by step for gym beginners: Stretch and build the triceps long head. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-overhead-triceps-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-pull-through2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-pull-through.jpghttps://zhbanov.com/firstgym/assets/clips/cable-pull-through.jpgCable pull-through: how to do it, for beginnersCable pull-through step by step for gym beginners: Learn the hip hinge with load. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-pull-through.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-pullover2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-pullover.jpghttps://zhbanov.com/firstgym/assets/clips/cable-pullover.jpgCable pullover: how to do it, for beginnersCable pullover step by step for gym beginners: Build the lats with constant tension. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-pullover.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-rear-delt-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-rear-delt-fly.jpghttps://zhbanov.com/firstgym/assets/clips/cable-rear-delt-fly.jpgCable rear delt fly: how to do it, for beginnersCable rear delt fly step by step for gym beginners: Constant tension for rear shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-rear-delt-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-rope-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-rope-curl.jpghttps://zhbanov.com/firstgym/assets/clips/cable-rope-curl.jpgCable rope curl: how to do it, for beginnersCable rope curl step by step for gym beginners: Constant-tension biceps work. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-rope-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-row2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-row.jpghttps://zhbanov.com/firstgym/assets/clips/cable-row.jpgCable row: how to do it, for beginnersCable row step by step for gym beginners: Build mid-back thickness. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-row.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-shrug2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-shrug.jpghttps://zhbanov.com/firstgym/assets/clips/cable-shrug.jpgCable shrug: how to do it, for beginnersCable shrug step by step for gym beginners: Traps with constant tension. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-shrug.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-tricep-kickback2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-tricep-kickback.jpghttps://zhbanov.com/firstgym/assets/clips/cable-tricep-kickback.jpgCable triceps kickback: how to do it, for beginnersCable triceps kickback step by step for gym beginners: Isolate the triceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-tricep-kickback.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-tricep-pushdown2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-tricep-pushdown.jpghttps://zhbanov.com/firstgym/assets/clips/cable-tricep-pushdown.jpgCable tricep pushdown: how to do it, for beginnersCable tricep pushdown step by step for gym beginners: Isolate the triceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-tricep-pushdown.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-upright-row2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-upright-row.jpghttps://zhbanov.com/firstgym/assets/clips/cable-upright-row.jpgCable upright row: how to do it, for beginnersCable upright row step by step for gym beginners: Shoulders and traps with steady tension. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-upright-row.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-woodchopper2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-woodchopper.jpghttps://zhbanov.com/firstgym/assets/clips/cable-woodchopper.jpgCable woodchopper: how to do it, for beginnersCable woodchopper step by step for gym beginners: Rotational core power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-woodchopper.mp44yes https://zhbanov.com/firstgym/en/exercises/cable-y-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/cable-y-raise.jpghttps://zhbanov.com/firstgym/assets/clips/cable-y-raise.jpgCable Y raise: how to do it, for beginnersCable Y raise step by step for gym beginners: Shoulders and upper back in a Y path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cable-y-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/cat-cow2026-09-27https://zhbanov.com/firstgym/assets/clips/cat-cow.jpghttps://zhbanov.com/firstgym/assets/clips/cat-cow.jpgCat-Cow: how to do it, for beginnersCat-Cow step by step for gym beginners: Loosen the spine and warm the back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cat-cow.mp44yes https://zhbanov.com/firstgym/en/exercises/chest-dip2026-09-27https://zhbanov.com/firstgym/assets/clips/chest-dip.jpghttps://zhbanov.com/firstgym/assets/clips/chest-dip.jpgChest dip: how to do it, for beginnersChest dip step by step for gym beginners: Bodyweight chest and triceps strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/chest-dip.mp44yes https://zhbanov.com/firstgym/en/exercises/chest-press-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/chest-press-machine.jpghttps://zhbanov.com/firstgym/assets/clips/chest-press-machine.jpgChest press machine: how to do it, for beginnersChest press machine step by step for gym beginners: Build the chest on a guided, beginner-friendly path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/chest-press-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/chest-supported-row2026-09-27https://zhbanov.com/firstgym/assets/clips/chest-supported-row.jpghttps://zhbanov.com/firstgym/assets/clips/chest-supported-row.jpgChest-supported row: how to do it, for beginnersChest-supported row step by step for gym beginners: Row the back with zero lower-back strain. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/chest-supported-row.mp44yes https://zhbanov.com/firstgym/en/exercises/childs-pose2026-09-27https://zhbanov.com/firstgym/assets/clips/childs-pose.jpghttps://zhbanov.com/firstgym/assets/clips/childs-pose.jpgChild's Pose: how to do it, for beginnersChild's Pose step by step for gym beginners: Relax the back, hips and shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/childs-pose.mp44yes https://zhbanov.com/firstgym/en/exercises/chin-up2026-09-27https://zhbanov.com/firstgym/assets/clips/chin-up.jpghttps://zhbanov.com/firstgym/assets/clips/chin-up.jpgChin-up: how to do it, for beginnersChin-up step by step for gym beginners: Back and biceps with your bodyweight. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/chin-up.mp44yes https://zhbanov.com/firstgym/en/exercises/clap-push-up2026-09-27https://zhbanov.com/firstgym/assets/clips/clap-push-up.jpghttps://zhbanov.com/firstgym/assets/clips/clap-push-up.jpgClap push-up: how to do it, for beginnersClap push-up step by step for gym beginners: Explosive upper-body pushing power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/clap-push-up.mp44yes https://zhbanov.com/firstgym/en/exercises/close-grip-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/close-grip-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/close-grip-bench-press.jpgClose-grip bench press: how to do it, for beginnersClose-grip bench press step by step for gym beginners: Triceps and chest pressing strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/close-grip-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/close-grip-lat-pulldown2026-09-27https://zhbanov.com/firstgym/assets/clips/close-grip-lat-pulldown.jpghttps://zhbanov.com/firstgym/assets/clips/close-grip-lat-pulldown.jpgClose-grip lat pulldown: how to do it, for beginnersClose-grip lat pulldown step by step for gym beginners: Build back thickness and lats. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/close-grip-lat-pulldown.mp44yes https://zhbanov.com/firstgym/en/exercises/cobra-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/cobra-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/cobra-stretch.jpgCobra Stretch: how to do it, for beginnersCobra Stretch step by step for gym beginners: Open the chest and stretch the abs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cobra-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/concentration-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/concentration-curl.jpghttps://zhbanov.com/firstgym/assets/clips/concentration-curl.jpgConcentration curl: how to do it, for beginnersConcentration curl step by step for gym beginners: Peak the biceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/concentration-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/cossack-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/cossack-squat.jpghttps://zhbanov.com/firstgym/assets/clips/cossack-squat.jpgCossack squat: how to do it, for beginnersCossack squat step by step for gym beginners: Mobilize the hips and inner thighs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cossack-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/couch-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/couch-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/couch-stretch.jpgCouch stretch: how to do it, for beginnersCouch stretch step by step for gym beginners: Open tight hip flexors and quads. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/couch-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/crab-walk2026-09-27https://zhbanov.com/firstgym/assets/clips/crab-walk.jpghttps://zhbanov.com/firstgym/assets/clips/crab-walk.jpgCrab walk: how to do it, for beginnersCrab walk step by step for gym beginners: Full-body conditioning and core control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/crab-walk.mp44yes https://zhbanov.com/firstgym/en/exercises/cross-body-shoulder-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/cross-body-shoulder-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/cross-body-shoulder-stretch.jpgCross-Body Shoulder Stretch: how to do it, for beginnersCross-Body Shoulder Stretch step by step for gym beginners: Loosen the shoulder and upper back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/cross-body-shoulder-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/curtsy-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/curtsy-squat.jpghttps://zhbanov.com/firstgym/assets/clips/curtsy-squat.jpgCurtsy squat: how to do it, for beginnersCurtsy squat step by step for gym beginners: Glute-focused single-leg work. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/curtsy-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/dead-bug2026-09-27https://zhbanov.com/firstgym/assets/clips/dead-bug.jpghttps://zhbanov.com/firstgym/assets/clips/dead-bug.jpgDead bug: how to do it, for beginnersDead bug step by step for gym beginners: Core stability and control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dead-bug.mp44yes https://zhbanov.com/firstgym/en/exercises/dead-hang2026-09-27https://zhbanov.com/firstgym/assets/clips/dead-hang.jpghttps://zhbanov.com/firstgym/assets/clips/dead-hang.jpgDead hang: how to do it, for beginnersDead hang step by step for gym beginners: Grip strength and shoulder decompression. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dead-hang.mp44yes https://zhbanov.com/firstgym/en/exercises/decline-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/decline-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/decline-bench-press.jpgDecline bench press: how to do it, for beginnersDecline bench press step by step for gym beginners: Target the lower chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/decline-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/decline-sit-up2026-09-27https://zhbanov.com/firstgym/assets/clips/decline-sit-up.jpghttps://zhbanov.com/firstgym/assets/clips/decline-sit-up.jpgDecline sit-up: how to do it, for beginnersDecline sit-up step by step for gym beginners: Build the abs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/decline-sit-up.mp44yes https://zhbanov.com/firstgym/en/exercises/depth-jump2026-09-27https://zhbanov.com/firstgym/assets/clips/depth-jump.jpghttps://zhbanov.com/firstgym/assets/clips/depth-jump.jpgDepth jump: how to do it, for beginnersDepth jump step by step for gym beginners: Advanced reactive explosive power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/depth-jump.mp44yes https://zhbanov.com/firstgym/en/exercises/diamond-push-up2026-09-27https://zhbanov.com/firstgym/assets/clips/diamond-push-up.jpghttps://zhbanov.com/firstgym/assets/clips/diamond-push-up.jpgDiamond push-up: how to do it, for beginnersDiamond push-up step by step for gym beginners: Triceps-focused push-up. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/diamond-push-up.mp44yes https://zhbanov.com/firstgym/en/exercises/dip-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/dip-machine.jpghttps://zhbanov.com/firstgym/assets/clips/dip-machine.jpgDip machine: how to do it, for beginnersDip machine step by step for gym beginners: Build chest and triceps pressing power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dip-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/donkey-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/donkey-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/donkey-calf-raise.jpgDonkey calf raise: how to do it, for beginnersDonkey calf raise step by step for gym beginners: Build strong, full calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/donkey-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/doorway-chest-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/doorway-chest-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/doorway-chest-stretch.jpgDoorway Chest Stretch: how to do it, for beginnersDoorway Chest Stretch step by step for gym beginners: Open up a tight chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/doorway-chest-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/downward-dog2026-09-27https://zhbanov.com/firstgym/assets/clips/downward-dog.jpghttps://zhbanov.com/firstgym/assets/clips/downward-dog.jpgDownward dog: how to do it, for beginnersDownward dog step by step for gym beginners: Stretch hamstrings, calves and shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/downward-dog.mp44yes https://zhbanov.com/firstgym/en/exercises/drag-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/drag-curl.jpghttps://zhbanov.com/firstgym/assets/clips/drag-curl.jpgDrag curl: how to do it, for beginnersDrag curl step by step for gym beginners: Isolate the biceps with a unique path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/drag-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-bench-press.jpgDumbbell bench press: how to do it, for beginnersDumbbell bench press step by step for gym beginners: Build the chest with a free range of motion. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-chest-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-chest-fly.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-chest-fly.jpgDumbbell chest fly: how to do it, for beginnersDumbbell chest fly step by step for gym beginners: Stretch and shape the chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-chest-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-curl.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-curl.jpgDumbbell biceps curl: how to do it, for beginnersDumbbell biceps curl step by step for gym beginners: Build the biceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-deadlift.jpgDumbbell deadlift: how to do it, for beginnersDumbbell deadlift step by step for gym beginners: Learn the hip hinge with light load. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-floor-press2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-floor-press.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-floor-press.jpgDumbbell floor press: how to do it, for beginnersDumbbell floor press step by step for gym beginners: Chest and triceps strength, shoulder-friendly. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-floor-press.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-front-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-front-raise.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-front-raise.jpgDumbbell front raise: how to do it, for beginnersDumbbell front raise step by step for gym beginners: Build the front delts. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-front-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-front-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-front-squat.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-front-squat.jpgDumbbell front squat: how to do it, for beginnersDumbbell front squat step by step for gym beginners: Beginner-friendly quad and core strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-front-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-lateral-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-lateral-raise.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-lateral-raise.jpgDumbbell lateral raise: how to do it, for beginnersDumbbell lateral raise step by step for gym beginners: Build wider shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-lateral-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-lunge.jpgDumbbell lunge: how to do it, for beginnersDumbbell lunge step by step for gym beginners: Loaded single-leg strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-overhead-triceps-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-overhead-triceps-extension.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-overhead-triceps-extension.jpgDumbbell overhead triceps extension: how to do it, for beginnersDumbbell overhead triceps extension step by step for gym beginners: Build the triceps with a deep stretch. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-overhead-triceps-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-pullover2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-pullover.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-pullover.jpgDumbbell pullover: how to do it, for beginnersDumbbell pullover step by step for gym beginners: Stretch and build the lats and chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-pullover.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-romanian-dl2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-romanian-dl.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-romanian-dl.jpgDumbbell Romanian deadlift: how to do it, for beginnersDumbbell Romanian deadlift step by step for gym beginners: Strengthen hamstrings and glutes via the hinge. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-romanian-dl.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-row2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-row.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-row.jpgDumbbell row: how to do it, for beginnersDumbbell row step by step for gym beginners: Build the back one side at a time. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-row.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-shoulder-press2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-shoulder-press.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-shoulder-press.jpgDumbbell shoulder press: how to do it, for beginnersDumbbell shoulder press step by step for gym beginners: Build shoulder strength overhead. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-shoulder-press.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-shrug2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-shrug.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-shrug.jpgDumbbell shrug: how to do it, for beginnersDumbbell shrug step by step for gym beginners: Build the upper traps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-shrug.mp44yes https://zhbanov.com/firstgym/en/exercises/dumbbell-side-bend2026-09-27https://zhbanov.com/firstgym/assets/clips/dumbbell-side-bend.jpghttps://zhbanov.com/firstgym/assets/clips/dumbbell-side-bend.jpgDumbbell side bend: how to do it, for beginnersDumbbell side bend step by step for gym beginners: Work the obliques along the waist. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/dumbbell-side-bend.mp44yes https://zhbanov.com/firstgym/en/exercises/elliptical2026-09-27https://zhbanov.com/firstgym/assets/clips/elliptical.jpghttps://zhbanov.com/firstgym/assets/clips/elliptical.jpgElliptical: how to do it, for beginnersElliptical step by step for gym beginners: Low-impact cardio for the whole body. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/elliptical.mp44yes https://zhbanov.com/firstgym/en/exercises/ez-bar-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/ez-bar-curl.jpghttps://zhbanov.com/firstgym/assets/clips/ez-bar-curl.jpgEZ-bar curl: how to do it, for beginnersEZ-bar curl step by step for gym beginners: Build biceps with wrist-friendly grip. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/ez-bar-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/face-pull2026-09-27https://zhbanov.com/firstgym/assets/clips/face-pull.jpghttps://zhbanov.com/firstgym/assets/clips/face-pull.jpgFace pull: how to do it, for beginnersFace pull step by step for gym beginners: Healthy shoulders and upper-back posture. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/face-pull.mp44yes https://zhbanov.com/firstgym/en/exercises/farmers-walk2026-09-27https://zhbanov.com/firstgym/assets/clips/farmers-walk.jpghttps://zhbanov.com/firstgym/assets/clips/farmers-walk.jpgFarmer's walk: how to do it, for beginnersFarmer's walk step by step for gym beginners: Grip, traps and core under load. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/farmers-walk.mp44yes https://zhbanov.com/firstgym/en/exercises/figure-four-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/figure-four-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/figure-four-stretch.jpgFigure-Four Glute Stretch: how to do it, for beginnersFigure-Four Glute Stretch step by step for gym beginners: Loosen the glutes and outer hips. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/figure-four-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/floor-press2026-09-27https://zhbanov.com/firstgym/assets/clips/floor-press.jpghttps://zhbanov.com/firstgym/assets/clips/floor-press.jpgFloor press: how to do it, for beginnersFloor press step by step for gym beginners: Lockout pressing strength, easy on shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/floor-press.mp44yes https://zhbanov.com/firstgym/en/exercises/flutter-kicks2026-09-27https://zhbanov.com/firstgym/assets/clips/flutter-kicks.jpghttps://zhbanov.com/firstgym/assets/clips/flutter-kicks.jpgFlutter kicks: how to do it, for beginnersFlutter kicks step by step for gym beginners: Lower-ab endurance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/flutter-kicks.mp44yes https://zhbanov.com/firstgym/en/exercises/frog-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/frog-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/frog-stretch.jpgFrog stretch: how to do it, for beginnersFrog stretch step by step for gym beginners: Open tight hips and inner thighs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/frog-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/front-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/front-raise.jpghttps://zhbanov.com/firstgym/assets/clips/front-raise.jpgFront raise: how to do it, for beginnersFront raise step by step for gym beginners: Target the front delts. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/front-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/glute-bridge2026-09-27https://zhbanov.com/firstgym/assets/clips/glute-bridge.jpghttps://zhbanov.com/firstgym/assets/clips/glute-bridge.jpgGlute bridge: how to do it, for beginnersGlute bridge step by step for gym beginners: Activate and strengthen the glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/glute-bridge.mp44yes https://zhbanov.com/firstgym/en/exercises/glute-ham-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/glute-ham-raise.jpghttps://zhbanov.com/firstgym/assets/clips/glute-ham-raise.jpgGlute-ham raise: how to do it, for beginnersGlute-ham raise step by step for gym beginners: Strong hamstrings and glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/glute-ham-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/glute-kickback2026-09-27https://zhbanov.com/firstgym/assets/clips/glute-kickback.jpghttps://zhbanov.com/firstgym/assets/clips/glute-kickback.jpgGlute kickback: how to do it, for beginnersGlute kickback step by step for gym beginners: Isolate the glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/glute-kickback.mp44yes https://zhbanov.com/firstgym/en/exercises/goblet-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/goblet-squat.jpghttps://zhbanov.com/firstgym/assets/clips/goblet-squat.jpgGoblet squat: how to do it, for beginnersGoblet squat step by step for gym beginners: Build legs and glutes; learn the squat pattern. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/goblet-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/good-morning2026-09-27https://zhbanov.com/firstgym/assets/clips/good-morning.jpghttps://zhbanov.com/firstgym/assets/clips/good-morning.jpgGood morning: how to do it, for beginnersGood morning step by step for gym beginners: Strengthen the posterior chain. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/good-morning.mp44yes https://zhbanov.com/firstgym/en/exercises/hack-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/hack-squat.jpghttps://zhbanov.com/firstgym/assets/clips/hack-squat.jpgHack squat: how to do it, for beginnersHack squat step by step for gym beginners: Machine quad strength with back support. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hack-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/hammer-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/hammer-curl.jpghttps://zhbanov.com/firstgym/assets/clips/hammer-curl.jpgHammer curl: how to do it, for beginnersHammer curl step by step for gym beginners: Build the biceps and forearms. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hammer-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/hamstring-curl-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/hamstring-curl-machine.jpghttps://zhbanov.com/firstgym/assets/clips/hamstring-curl-machine.jpgHamstring curl machine: how to do it, for beginnersHamstring curl machine step by step for gym beginners: Isolate and strengthen the hamstrings. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hamstring-curl-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/hanging-knee-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/hanging-knee-raise.jpghttps://zhbanov.com/firstgym/assets/clips/hanging-knee-raise.jpgHanging knee raise: how to do it, for beginnersHanging knee raise step by step for gym beginners: Strengthen the lower abs and grip. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hanging-knee-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/hanging-leg-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/hanging-leg-raise.jpghttps://zhbanov.com/firstgym/assets/clips/hanging-leg-raise.jpgHanging leg raise: how to do it, for beginnersHanging leg raise step by step for gym beginners: Build lower-ab and grip strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hanging-leg-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/heel-touches2026-09-27https://zhbanov.com/firstgym/assets/clips/heel-touches.jpghttps://zhbanov.com/firstgym/assets/clips/heel-touches.jpgHeel touches: how to do it, for beginnersHeel touches step by step for gym beginners: Easy oblique burner. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/heel-touches.mp44yes https://zhbanov.com/firstgym/en/exercises/high-knees2026-09-27https://zhbanov.com/firstgym/assets/clips/high-knees.jpghttps://zhbanov.com/firstgym/assets/clips/high-knees.jpgHigh knees: how to do it, for beginnersHigh knees step by step for gym beginners: Quick cardio burst. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/high-knees.mp44yes https://zhbanov.com/firstgym/en/exercises/hip-abduction2026-09-27https://zhbanov.com/firstgym/assets/clips/hip-abduction.jpghttps://zhbanov.com/firstgym/assets/clips/hip-abduction.jpgHip abduction: how to do it, for beginnersHip abduction step by step for gym beginners: Strengthen the outer hips and glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hip-abduction.mp44yes https://zhbanov.com/firstgym/en/exercises/hip-adduction2026-09-27https://zhbanov.com/firstgym/assets/clips/hip-adduction.jpghttps://zhbanov.com/firstgym/assets/clips/hip-adduction.jpgHip adduction: how to do it, for beginnersHip adduction step by step for gym beginners: Strengthen the inner thighs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hip-adduction.mp44yes https://zhbanov.com/firstgym/en/exercises/hip-circles2026-09-27https://zhbanov.com/firstgym/assets/clips/hip-circles.jpghttps://zhbanov.com/firstgym/assets/clips/hip-circles.jpgHip Circles: how to do it, for beginnersHip Circles step by step for gym beginners: Loosen up your hips. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hip-circles.mp44yes https://zhbanov.com/firstgym/en/exercises/hip-thrust2026-09-27https://zhbanov.com/firstgym/assets/clips/hip-thrust.jpghttps://zhbanov.com/firstgym/assets/clips/hip-thrust.jpgHip thrust: how to do it, for beginnersHip thrust step by step for gym beginners: Build strong glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hip-thrust.mp44yes https://zhbanov.com/firstgym/en/exercises/hollow-hold2026-09-27https://zhbanov.com/firstgym/assets/clips/hollow-hold.jpghttps://zhbanov.com/firstgym/assets/clips/hollow-hold.jpgHollow hold: how to do it, for beginnersHollow hold step by step for gym beginners: Total-core tension hold. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/hollow-hold.mp44yes https://zhbanov.com/firstgym/en/exercises/inchworm2026-09-27https://zhbanov.com/firstgym/assets/clips/inchworm.jpghttps://zhbanov.com/firstgym/assets/clips/inchworm.jpgInchworm: how to do it, for beginnersInchworm step by step for gym beginners: Warm up your whole body. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/inchworm.mp44yes https://zhbanov.com/firstgym/en/exercises/incline-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/incline-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/incline-bench-press.jpgIncline bench press: how to do it, for beginnersIncline bench press step by step for gym beginners: Build the upper chest and shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/incline-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/incline-chest-press-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/incline-chest-press-machine.jpghttps://zhbanov.com/firstgym/assets/clips/incline-chest-press-machine.jpgIncline chest press machine: how to do it, for beginnersIncline chest press machine step by step for gym beginners: Build the upper chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/incline-chest-press-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/incline-dumbbell-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/incline-dumbbell-curl.jpghttps://zhbanov.com/firstgym/assets/clips/incline-dumbbell-curl.jpgIncline dumbbell curl: how to do it, for beginnersIncline dumbbell curl step by step for gym beginners: Stretch and build the biceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/incline-dumbbell-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/incline-dumbbell-press2026-09-27https://zhbanov.com/firstgym/assets/clips/incline-dumbbell-press.jpghttps://zhbanov.com/firstgym/assets/clips/incline-dumbbell-press.jpgIncline dumbbell press: how to do it, for beginnersIncline dumbbell press step by step for gym beginners: Build the upper chest. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/incline-dumbbell-press.mp44yes https://zhbanov.com/firstgym/en/exercises/inverted-row2026-09-27https://zhbanov.com/firstgym/assets/clips/inverted-row.jpghttps://zhbanov.com/firstgym/assets/clips/inverted-row.jpgInverted row: how to do it, for beginnersInverted row step by step for gym beginners: Beginner-friendly horizontal pull. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/inverted-row.mp44yes https://zhbanov.com/firstgym/en/exercises/jackknife-situp2026-09-27https://zhbanov.com/firstgym/assets/clips/jackknife-situp.jpghttps://zhbanov.com/firstgym/assets/clips/jackknife-situp.jpgJackknife sit-up: how to do it, for beginnersJackknife sit-up step by step for gym beginners: Full-range ab crunch. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/jackknife-situp.mp44yes https://zhbanov.com/firstgym/en/exercises/jump-rope2026-09-27https://zhbanov.com/firstgym/assets/clips/jump-rope.jpghttps://zhbanov.com/firstgym/assets/clips/jump-rope.jpgJump rope: how to do it, for beginnersJump rope step by step for gym beginners: Cardio, coordination, and footwork. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/jump-rope.mp44yes https://zhbanov.com/firstgym/en/exercises/jump-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/jump-squat.jpghttps://zhbanov.com/firstgym/assets/clips/jump-squat.jpgJump squat: how to do it, for beginnersJump squat step by step for gym beginners: Explosive power through the legs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/jump-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/jumping-jacks2026-09-27https://zhbanov.com/firstgym/assets/clips/jumping-jacks.jpghttps://zhbanov.com/firstgym/assets/clips/jumping-jacks.jpgJumping Jacks: how to do it, for beginnersJumping Jacks step by step for gym beginners: Raise your heart rate. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/jumping-jacks.mp44yes https://zhbanov.com/firstgym/en/exercises/jumping-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/jumping-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/jumping-lunge.jpgJumping lunge: how to do it, for beginnersJumping lunge step by step for gym beginners: Explosive single-leg power and control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/jumping-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/kettlebell-swing2026-09-27https://zhbanov.com/firstgym/assets/clips/kettlebell-swing.jpghttps://zhbanov.com/firstgym/assets/clips/kettlebell-swing.jpgKettlebell swing: how to do it, for beginnersKettlebell swing step by step for gym beginners: Explosive hips and conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/kettlebell-swing.mp44yes https://zhbanov.com/firstgym/en/exercises/kneeling-hip-flexor-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/kneeling-hip-flexor-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/kneeling-hip-flexor-stretch.jpgKneeling Hip Flexor Stretch: how to do it, for beginnersKneeling Hip Flexor Stretch step by step for gym beginners: Loosen tight hip flexors. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/kneeling-hip-flexor-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/knees-to-chest2026-09-27https://zhbanov.com/firstgym/assets/clips/knees-to-chest.jpghttps://zhbanov.com/firstgym/assets/clips/knees-to-chest.jpgKnees to chest: how to do it, for beginnersKnees to chest step by step for gym beginners: Relax and ease the lower back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/knees-to-chest.mp44yes https://zhbanov.com/firstgym/en/exercises/landmine-press2026-09-27https://zhbanov.com/firstgym/assets/clips/landmine-press.jpghttps://zhbanov.com/firstgym/assets/clips/landmine-press.jpgLandmine press: how to do it, for beginnersLandmine press step by step for gym beginners: Shoulder-friendly overhead pressing. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/landmine-press.mp44yes https://zhbanov.com/firstgym/en/exercises/landmine-row2026-09-27https://zhbanov.com/firstgym/assets/clips/landmine-row.jpghttps://zhbanov.com/firstgym/assets/clips/landmine-row.jpgLandmine row: how to do it, for beginnersLandmine row step by step for gym beginners: Build mid-back strength with a stable bar path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/landmine-row.mp44yes https://zhbanov.com/firstgym/en/exercises/landmine-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/landmine-squat.jpghttps://zhbanov.com/firstgym/assets/clips/landmine-squat.jpgLandmine squat: how to do it, for beginnersLandmine squat step by step for gym beginners: A beginner-friendly squat. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/landmine-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/landmine-twist2026-09-27https://zhbanov.com/firstgym/assets/clips/landmine-twist.jpghttps://zhbanov.com/firstgym/assets/clips/landmine-twist.jpgLandmine twist: how to do it, for beginnersLandmine twist step by step for gym beginners: Rotational core and oblique strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/landmine-twist.mp44yes https://zhbanov.com/firstgym/en/exercises/lat-pulldown2026-09-27https://zhbanov.com/firstgym/assets/clips/lat-pulldown.jpghttps://zhbanov.com/firstgym/assets/clips/lat-pulldown.jpgLat pulldown: how to do it, for beginnersLat pulldown step by step for gym beginners: Build a wide back and the pull-up pattern. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lat-pulldown.mp44yes https://zhbanov.com/firstgym/en/exercises/lat-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/lat-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/lat-stretch.jpgLat stretch: how to do it, for beginnersLat stretch step by step for gym beginners: Stretch the lats and side of the back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lat-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/lateral-bound2026-09-27https://zhbanov.com/firstgym/assets/clips/lateral-bound.jpghttps://zhbanov.com/firstgym/assets/clips/lateral-bound.jpgLateral bound: how to do it, for beginnersLateral bound step by step for gym beginners: Explosive side-to-side power and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lateral-bound.mp44yes https://zhbanov.com/firstgym/en/exercises/lateral-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/lateral-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/lateral-lunge.jpgLateral lunge: how to do it, for beginnersLateral lunge step by step for gym beginners: Train the legs side to side. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lateral-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/lateral-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/lateral-raise.jpghttps://zhbanov.com/firstgym/assets/clips/lateral-raise.jpgLateral raise: how to do it, for beginnersLateral raise step by step for gym beginners: Build wider side delts. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lateral-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/leg-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/leg-extension.jpghttps://zhbanov.com/firstgym/assets/clips/leg-extension.jpgLeg extension: how to do it, for beginnersLeg extension step by step for gym beginners: Isolate and strengthen the quads. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/leg-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/leg-press2026-09-27https://zhbanov.com/firstgym/assets/clips/leg-press.jpghttps://zhbanov.com/firstgym/assets/clips/leg-press.jpgLeg press: how to do it, for beginnersLeg press step by step for gym beginners: Build legs with back support. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/leg-press.mp44yes https://zhbanov.com/firstgym/en/exercises/leg-press-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/leg-press-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/leg-press-calf-raise.jpgLeg press calf raise: how to do it, for beginnersLeg press calf raise step by step for gym beginners: Build strong, full calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/leg-press-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/leg-swings2026-09-27https://zhbanov.com/firstgym/assets/clips/leg-swings.jpghttps://zhbanov.com/firstgym/assets/clips/leg-swings.jpgLeg Swings: how to do it, for beginnersLeg Swings step by step for gym beginners: Loosen up your hips. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/leg-swings.mp44yes https://zhbanov.com/firstgym/en/exercises/lying-glute-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/lying-glute-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/lying-glute-stretch.jpgLying glute stretch: how to do it, for beginnersLying glute stretch step by step for gym beginners: Loosen tight glutes and hips. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lying-glute-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/lying-leg-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/lying-leg-curl.jpghttps://zhbanov.com/firstgym/assets/clips/lying-leg-curl.jpgLying leg curl: how to do it, for beginnersLying leg curl step by step for gym beginners: Strengthen the hamstrings. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lying-leg-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/lying-leg-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/lying-leg-raise.jpghttps://zhbanov.com/firstgym/assets/clips/lying-leg-raise.jpgLying leg raise: how to do it, for beginnersLying leg raise step by step for gym beginners: Build the lower abs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lying-leg-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/lying-triceps-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/lying-triceps-extension.jpghttps://zhbanov.com/firstgym/assets/clips/lying-triceps-extension.jpgLying triceps extension: how to do it, for beginnersLying triceps extension step by step for gym beginners: Build triceps mass. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/lying-triceps-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-bicep-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-bicep-curl.jpghttps://zhbanov.com/firstgym/assets/clips/machine-bicep-curl.jpgMachine bicep curl: how to do it, for beginnersMachine bicep curl step by step for gym beginners: Beginner-friendly guided biceps work. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-bicep-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/machine-calf-raise.jpgMachine calf raise: how to do it, for beginnersMachine calf raise step by step for gym beginners: Build strong, full calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-hip-thrust2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-hip-thrust.jpghttps://zhbanov.com/firstgym/assets/clips/machine-hip-thrust.jpgMachine hip thrust: how to do it, for beginnersMachine hip thrust step by step for gym beginners: Build glute strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-hip-thrust.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-lateral-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-lateral-raise.jpghttps://zhbanov.com/firstgym/assets/clips/machine-lateral-raise.jpgMachine lateral raise: how to do it, for beginnersMachine lateral raise step by step for gym beginners: Guided path for shoulder width. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-lateral-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-pullover2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-pullover.jpghttps://zhbanov.com/firstgym/assets/clips/machine-pullover.jpgMachine pullover: how to do it, for beginnersMachine pullover step by step for gym beginners: Build the lats with a guided stretch. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-pullover.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-shoulder-press2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-shoulder-press.jpghttps://zhbanov.com/firstgym/assets/clips/machine-shoulder-press.jpgMachine shoulder press: how to do it, for beginnersMachine shoulder press step by step for gym beginners: Beginner-friendly overhead pressing. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-shoulder-press.mp44yes https://zhbanov.com/firstgym/en/exercises/machine-triceps-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/machine-triceps-extension.jpghttps://zhbanov.com/firstgym/assets/clips/machine-triceps-extension.jpgMachine triceps extension: how to do it, for beginnersMachine triceps extension step by step for gym beginners: Beginner-friendly guided triceps work. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/machine-triceps-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/meadows-row2026-09-27https://zhbanov.com/firstgym/assets/clips/meadows-row.jpghttps://zhbanov.com/firstgym/assets/clips/meadows-row.jpgMeadows row: how to do it, for beginnersMeadows row step by step for gym beginners: Build the upper back and lats one side at a time. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/meadows-row.mp44yes https://zhbanov.com/firstgym/en/exercises/mountain-climber2026-09-27https://zhbanov.com/firstgym/assets/clips/mountain-climber.jpghttps://zhbanov.com/firstgym/assets/clips/mountain-climber.jpgMountain climber: how to do it, for beginnersMountain climber step by step for gym beginners: Core and conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/mountain-climber.mp44yes https://zhbanov.com/firstgym/en/exercises/neck-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/neck-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/neck-stretch.jpgNeck stretch: how to do it, for beginnersNeck stretch step by step for gym beginners: Release tension in the neck. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/neck-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/ninety-ninety-hip-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/ninety-ninety-hip-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/ninety-ninety-hip-stretch.jpg90/90 hip stretch: how to do it, for beginners90/90 hip stretch step by step for gym beginners: Open the hips and improve rotation. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/ninety-ninety-hip-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/nordic-hamstring-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/nordic-hamstring-curl.jpghttps://zhbanov.com/firstgym/assets/clips/nordic-hamstring-curl.jpgNordic hamstring curl: how to do it, for beginnersNordic hamstring curl step by step for gym beginners: Strong hamstrings and eccentric control. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/nordic-hamstring-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/one-arm-row2026-09-27https://zhbanov.com/firstgym/assets/clips/one-arm-row.jpghttps://zhbanov.com/firstgym/assets/clips/one-arm-row.jpgOne-arm row: how to do it, for beginnersOne-arm row step by step for gym beginners: Single-side back strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/one-arm-row.mp44yes https://zhbanov.com/firstgym/en/exercises/overhead-press2026-09-27https://zhbanov.com/firstgym/assets/clips/overhead-press.jpghttps://zhbanov.com/firstgym/assets/clips/overhead-press.jpgOverhead press: how to do it, for beginnersOverhead press step by step for gym beginners: Build strong shoulders and a stable core. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/overhead-press.mp44yes https://zhbanov.com/firstgym/en/exercises/overhead-triceps-extension2026-09-27https://zhbanov.com/firstgym/assets/clips/overhead-triceps-extension.jpghttps://zhbanov.com/firstgym/assets/clips/overhead-triceps-extension.jpgOverhead triceps extension: how to do it, for beginnersOverhead triceps extension step by step for gym beginners: Hit the long head of the triceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/overhead-triceps-extension.mp44yes https://zhbanov.com/firstgym/en/exercises/overhead-triceps-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/overhead-triceps-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/overhead-triceps-stretch.jpgOverhead Triceps Stretch: how to do it, for beginnersOverhead Triceps Stretch step by step for gym beginners: Loosen the triceps and shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/overhead-triceps-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/pallof-press2026-09-27https://zhbanov.com/firstgym/assets/clips/pallof-press.jpghttps://zhbanov.com/firstgym/assets/clips/pallof-press.jpgPallof press: how to do it, for beginnersPallof press step by step for gym beginners: Train the core to resist rotation. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pallof-press.mp44yes https://zhbanov.com/firstgym/en/exercises/pec-deck-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/pec-deck-fly.jpghttps://zhbanov.com/firstgym/assets/clips/pec-deck-fly.jpgPec deck fly: how to do it, for beginnersPec deck fly step by step for gym beginners: Isolate the chest on a guided path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pec-deck-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/pendlay-row2026-09-27https://zhbanov.com/firstgym/assets/clips/pendlay-row.jpghttps://zhbanov.com/firstgym/assets/clips/pendlay-row.jpgPendlay row: how to do it, for beginnersPendlay row step by step for gym beginners: Build explosive mid-back strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pendlay-row.mp44yes https://zhbanov.com/firstgym/en/exercises/pendulum-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/pendulum-squat.jpghttps://zhbanov.com/firstgym/assets/clips/pendulum-squat.jpgPendulum squat: how to do it, for beginnersPendulum squat step by step for gym beginners: Smooth, knee-friendly quad squat. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pendulum-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/pigeon-pose2026-09-27https://zhbanov.com/firstgym/assets/clips/pigeon-pose.jpghttps://zhbanov.com/firstgym/assets/clips/pigeon-pose.jpgPigeon Pose: how to do it, for beginnersPigeon Pose step by step for gym beginners: Open tight hips and glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pigeon-pose.mp44yes https://zhbanov.com/firstgym/en/exercises/pistol-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/pistol-squat.jpghttps://zhbanov.com/firstgym/assets/clips/pistol-squat.jpgPistol squat: how to do it, for beginnersPistol squat step by step for gym beginners: Single-leg strength and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pistol-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/plank2026-09-27https://zhbanov.com/firstgym/assets/clips/plank.jpghttps://zhbanov.com/firstgym/assets/clips/plank.jpgForearm plank: how to do it, for beginnersForearm plank step by step for gym beginners: Core stability and a strong midline. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/plank.mp44yes https://zhbanov.com/firstgym/en/exercises/plank-leg-lift2026-09-27https://zhbanov.com/firstgym/assets/clips/plank-leg-lift.jpghttps://zhbanov.com/firstgym/assets/clips/plank-leg-lift.jpgPlank with leg lift: how to do it, for beginnersPlank with leg lift step by step for gym beginners: Anti-rotation core challenge. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/plank-leg-lift.mp44yes https://zhbanov.com/firstgym/en/exercises/pogo-jumps2026-09-27https://zhbanov.com/firstgym/assets/clips/pogo-jumps.jpghttps://zhbanov.com/firstgym/assets/clips/pogo-jumps.jpgPogo jumps: how to do it, for beginnersPogo jumps step by step for gym beginners: Explosive ankle stiffness and power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pogo-jumps.mp44yes https://zhbanov.com/firstgym/en/exercises/preacher-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/preacher-curl.jpghttps://zhbanov.com/firstgym/assets/clips/preacher-curl.jpgPreacher curl: how to do it, for beginnersPreacher curl step by step for gym beginners: Strict biceps isolation. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/preacher-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/pull-up2026-09-27https://zhbanov.com/firstgym/assets/clips/pull-up.jpghttps://zhbanov.com/firstgym/assets/clips/pull-up.jpgPull-up: how to do it, for beginnersPull-up step by step for gym beginners: Bodyweight back and arm strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/pull-up.mp44yes https://zhbanov.com/firstgym/en/exercises/push-up2026-09-27https://zhbanov.com/firstgym/assets/clips/push-up.jpghttps://zhbanov.com/firstgym/assets/clips/push-up.jpgPush-up: how to do it, for beginnersPush-up step by step for gym beginners: Build chest, shoulders and triceps anywhere. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/push-up.mp44yes https://zhbanov.com/firstgym/en/exercises/rack-pull2026-09-27https://zhbanov.com/firstgym/assets/clips/rack-pull.jpghttps://zhbanov.com/firstgym/assets/clips/rack-pull.jpgRack pull: how to do it, for beginnersRack pull step by step for gym beginners: Strengthen the top half of the deadlift. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/rack-pull.mp44yes https://zhbanov.com/firstgym/en/exercises/rear-delt-fly2026-09-27https://zhbanov.com/firstgym/assets/clips/rear-delt-fly.jpghttps://zhbanov.com/firstgym/assets/clips/rear-delt-fly.jpgRear delt fly: how to do it, for beginnersRear delt fly step by step for gym beginners: Strengthen rear shoulders and upper back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/rear-delt-fly.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-crunch2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-crunch.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-crunch.jpgReverse crunch: how to do it, for beginnersReverse crunch step by step for gym beginners: Lower-ab curl. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-crunch.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-curl.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-curl.jpgReverse curl: how to do it, for beginnersReverse curl step by step for gym beginners: Strengthen forearms and biceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-grip-pulldown2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-grip-pulldown.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-grip-pulldown.jpgReverse-grip pulldown: how to do it, for beginnersReverse-grip pulldown step by step for gym beginners: Hit the lower lats and biceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-grip-pulldown.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-hyperextension2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-hyperextension.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-hyperextension.jpgReverse hyperextension: how to do it, for beginnersReverse hyperextension step by step for gym beginners: Strengthen glutes and lower back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-hyperextension.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-lunge.jpgReverse lunge: how to do it, for beginnersReverse lunge step by step for gym beginners: Single-leg strength and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-pec-deck2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-pec-deck.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-pec-deck.jpgReverse pec deck: how to do it, for beginnersReverse pec deck step by step for gym beginners: Machine work for rear shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-pec-deck.mp44yes https://zhbanov.com/firstgym/en/exercises/reverse-wrist-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/reverse-wrist-curl.jpghttps://zhbanov.com/firstgym/assets/clips/reverse-wrist-curl.jpgReverse wrist curl: how to do it, for beginnersReverse wrist curl step by step for gym beginners: Forearm and wrist extensors. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/reverse-wrist-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/romanian-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/romanian-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/romanian-deadlift.jpgRomanian deadlift: how to do it, for beginnersRomanian deadlift step by step for gym beginners: Build strong hamstrings and glutes. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/romanian-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/rope-pushdown2026-09-27https://zhbanov.com/firstgym/assets/clips/rope-pushdown.jpghttps://zhbanov.com/firstgym/assets/clips/rope-pushdown.jpgRope pushdown: how to do it, for beginnersRope pushdown step by step for gym beginners: Simple, safe triceps builder. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/rope-pushdown.mp44yes https://zhbanov.com/firstgym/en/exercises/rotary-torso-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/rotary-torso-machine.jpghttps://zhbanov.com/firstgym/assets/clips/rotary-torso-machine.jpgRotary torso machine: how to do it, for beginnersRotary torso machine step by step for gym beginners: Strengthen the oblique rotation. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/rotary-torso-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/rowing-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/rowing-machine.jpghttps://zhbanov.com/firstgym/assets/clips/rowing-machine.jpgRowing machine: how to do it, for beginnersRowing machine step by step for gym beginners: Full-body cardio and conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/rowing-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/russian-twist2026-09-27https://zhbanov.com/firstgym/assets/clips/russian-twist.jpghttps://zhbanov.com/firstgym/assets/clips/russian-twist.jpgRussian twist: how to do it, for beginnersRussian twist step by step for gym beginners: Train the obliques and rotation. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/russian-twist.mp44yes https://zhbanov.com/firstgym/en/exercises/scapular-pull-up2026-09-27https://zhbanov.com/firstgym/assets/clips/scapular-pull-up.jpghttps://zhbanov.com/firstgym/assets/clips/scapular-pull-up.jpgScapular pull-up: how to do it, for beginnersScapular pull-up step by step for gym beginners: Warm up the shoulders and upper back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/scapular-pull-up.mp44yes https://zhbanov.com/firstgym/en/exercises/seal-row2026-09-27https://zhbanov.com/firstgym/assets/clips/seal-row.jpghttps://zhbanov.com/firstgym/assets/clips/seal-row.jpgSeal row: how to do it, for beginnersSeal row step by step for gym beginners: Row the back with no momentum or cheating. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seal-row.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-barbell-press2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-barbell-press.jpghttps://zhbanov.com/firstgym/assets/clips/seated-barbell-press.jpgSeated barbell press: how to do it, for beginnersSeated barbell press step by step for gym beginners: Strict overhead pressing with back support. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-barbell-press.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/seated-calf-raise.jpgSeated calf raise: how to do it, for beginnersSeated calf raise step by step for gym beginners: Target the lower calf (soleus). Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-dumbbell-press2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-dumbbell-press.jpghttps://zhbanov.com/firstgym/assets/clips/seated-dumbbell-press.jpgSeated dumbbell press: how to do it, for beginnersSeated dumbbell press step by step for gym beginners: Build shoulders with a full range. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-dumbbell-press.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-forward-fold2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-forward-fold.jpghttps://zhbanov.com/firstgym/assets/clips/seated-forward-fold.jpgSeated Forward Fold: how to do it, for beginnersSeated Forward Fold step by step for gym beginners: Stretch the hamstrings and lower back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-forward-fold.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-leg-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-leg-curl.jpghttps://zhbanov.com/firstgym/assets/clips/seated-leg-curl.jpgSeated leg curl: how to do it, for beginnersSeated leg curl step by step for gym beginners: Strengthen the hamstrings seated. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-leg-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-row-machine2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-row-machine.jpghttps://zhbanov.com/firstgym/assets/clips/seated-row-machine.jpgSeated row machine: how to do it, for beginnersSeated row machine step by step for gym beginners: Build the back and improve posture. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-row-machine.mp44yes https://zhbanov.com/firstgym/en/exercises/seated-spinal-twist2026-09-27https://zhbanov.com/firstgym/assets/clips/seated-spinal-twist.jpghttps://zhbanov.com/firstgym/assets/clips/seated-spinal-twist.jpgSeated spinal twist: how to do it, for beginnersSeated spinal twist step by step for gym beginners: Loosen the spine and lower back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/seated-spinal-twist.mp44yes https://zhbanov.com/firstgym/en/exercises/shoulder-rolls2026-09-27https://zhbanov.com/firstgym/assets/clips/shoulder-rolls.jpghttps://zhbanov.com/firstgym/assets/clips/shoulder-rolls.jpgShoulder Rolls: how to do it, for beginnersShoulder Rolls step by step for gym beginners: Loosen up your shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/shoulder-rolls.mp44yes https://zhbanov.com/firstgym/en/exercises/side-plank2026-09-27https://zhbanov.com/firstgym/assets/clips/side-plank.jpghttps://zhbanov.com/firstgym/assets/clips/side-plank.jpgSide plank: how to do it, for beginnersSide plank step by step for gym beginners: Strengthen the obliques and lateral core. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/side-plank.mp44yes https://zhbanov.com/firstgym/en/exercises/single-arm-cable-row2026-09-27https://zhbanov.com/firstgym/assets/clips/single-arm-cable-row.jpghttps://zhbanov.com/firstgym/assets/clips/single-arm-cable-row.jpgSingle-arm cable row: how to do it, for beginnersSingle-arm cable row step by step for gym beginners: Build back strength and fix side imbalances. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/single-arm-cable-row.mp44yes https://zhbanov.com/firstgym/en/exercises/single-leg-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/single-leg-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/single-leg-calf-raise.jpgSingle-leg calf raise: how to do it, for beginnersSingle-leg calf raise step by step for gym beginners: Build calf strength and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/single-leg-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/single-leg-hip-thrust2026-09-27https://zhbanov.com/firstgym/assets/clips/single-leg-hip-thrust.jpghttps://zhbanov.com/firstgym/assets/clips/single-leg-hip-thrust.jpgSingle-leg hip thrust: how to do it, for beginnersSingle-leg hip thrust step by step for gym beginners: Single-leg glute strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/single-leg-hip-thrust.mp44yes https://zhbanov.com/firstgym/en/exercises/single-leg-press2026-09-27https://zhbanov.com/firstgym/assets/clips/single-leg-press.jpghttps://zhbanov.com/firstgym/assets/clips/single-leg-press.jpgSingle-leg press: how to do it, for beginnersSingle-leg press step by step for gym beginners: Single-leg quad strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/single-leg-press.mp44yes https://zhbanov.com/firstgym/en/exercises/single-leg-romanian-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/single-leg-romanian-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/single-leg-romanian-deadlift.jpgSingle-leg Romanian deadlift: how to do it, for beginnersSingle-leg Romanian deadlift step by step for gym beginners: Hamstring strength and single-leg balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/single-leg-romanian-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/sissy-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/sissy-squat.jpghttps://zhbanov.com/firstgym/assets/clips/sissy-squat.jpgSissy squat: how to do it, for beginnersSissy squat step by step for gym beginners: Stretch and strengthen the quads. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sissy-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/sit-up2026-09-27https://zhbanov.com/firstgym/assets/clips/sit-up.jpghttps://zhbanov.com/firstgym/assets/clips/sit-up.jpgSit-up: how to do it, for beginnersSit-up step by step for gym beginners: Classic ab builder. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sit-up.mp44yes https://zhbanov.com/firstgym/en/exercises/ski-erg2026-09-27https://zhbanov.com/firstgym/assets/clips/ski-erg.jpghttps://zhbanov.com/firstgym/assets/clips/ski-erg.jpgSki erg: how to do it, for beginnersSki erg step by step for gym beginners: Full-body conditioning and power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/ski-erg.mp44yes https://zhbanov.com/firstgym/en/exercises/skull-crusher2026-09-27https://zhbanov.com/firstgym/assets/clips/skull-crusher.jpghttps://zhbanov.com/firstgym/assets/clips/skull-crusher.jpgSkull crusher: how to do it, for beginnersSkull crusher step by step for gym beginners: Build the triceps lying down. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/skull-crusher.mp44yes https://zhbanov.com/firstgym/en/exercises/sled-drag2026-09-27https://zhbanov.com/firstgym/assets/clips/sled-drag.jpghttps://zhbanov.com/firstgym/assets/clips/sled-drag.jpgSled drag: how to do it, for beginnersSled drag step by step for gym beginners: Full-body conditioning and leg power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sled-drag.mp44yes https://zhbanov.com/firstgym/en/exercises/sled-push2026-09-27https://zhbanov.com/firstgym/assets/clips/sled-push.jpghttps://zhbanov.com/firstgym/assets/clips/sled-push.jpgSled push: how to do it, for beginnersSled push step by step for gym beginners: Full-body conditioning and leg power. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sled-push.mp44yes https://zhbanov.com/firstgym/en/exercises/smith-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/smith-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/smith-calf-raise.jpgSmith machine calf raise: how to do it, for beginnersSmith machine calf raise step by step for gym beginners: Build strong, full calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/smith-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/smith-machine-bench-press2026-09-27https://zhbanov.com/firstgym/assets/clips/smith-machine-bench-press.jpghttps://zhbanov.com/firstgym/assets/clips/smith-machine-bench-press.jpgSmith machine bench press: how to do it, for beginnersSmith machine bench press step by step for gym beginners: Build chest strength with a guided bar. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/smith-machine-bench-press.mp44yes https://zhbanov.com/firstgym/en/exercises/smith-machine-overhead-press2026-09-27https://zhbanov.com/firstgym/assets/clips/smith-machine-overhead-press.jpghttps://zhbanov.com/firstgym/assets/clips/smith-machine-overhead-press.jpgSmith machine overhead press: how to do it, for beginnersSmith machine overhead press step by step for gym beginners: Shoulder pressing strength on a guided bar. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/smith-machine-overhead-press.mp44yes https://zhbanov.com/firstgym/en/exercises/smith-machine-squat2026-09-27https://zhbanov.com/firstgym/assets/clips/smith-machine-squat.jpghttps://zhbanov.com/firstgym/assets/clips/smith-machine-squat.jpgSmith machine squat: how to do it, for beginnersSmith machine squat step by step for gym beginners: Guided squat for building leg strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/smith-machine-squat.mp44yes https://zhbanov.com/firstgym/en/exercises/smith-shrug2026-09-27https://zhbanov.com/firstgym/assets/clips/smith-shrug.jpghttps://zhbanov.com/firstgym/assets/clips/smith-shrug.jpgSmith machine shrug: how to do it, for beginnersSmith machine shrug step by step for gym beginners: Traps on a fixed bar path. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/smith-shrug.mp44yes https://zhbanov.com/firstgym/en/exercises/spider-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/spider-curl.jpghttps://zhbanov.com/firstgym/assets/clips/spider-curl.jpgSpider curl: how to do it, for beginnersSpider curl step by step for gym beginners: Strict biceps work with no swinging. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/spider-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/spiderman-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/spiderman-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/spiderman-lunge.jpgSpiderman lunge: how to do it, for beginnersSpiderman lunge step by step for gym beginners: Mobilize the hips and open the groin. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/spiderman-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/sprint2026-09-27https://zhbanov.com/firstgym/assets/clips/sprint.jpghttps://zhbanov.com/firstgym/assets/clips/sprint.jpgSprint: how to do it, for beginnersSprint step by step for gym beginners: Full-body conditioning and speed. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sprint.mp44yes https://zhbanov.com/firstgym/en/exercises/stair-climber2026-09-27https://zhbanov.com/firstgym/assets/clips/stair-climber.jpghttps://zhbanov.com/firstgym/assets/clips/stair-climber.jpgStair climber: how to do it, for beginnersStair climber step by step for gym beginners: Leg and cardio conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/stair-climber.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-calf-raise2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-calf-raise.jpghttps://zhbanov.com/firstgym/assets/clips/standing-calf-raise.jpgStanding calf raise: how to do it, for beginnersStanding calf raise step by step for gym beginners: Build the calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-calf-raise.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-calf-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-calf-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/standing-calf-stretch.jpgStanding Calf Stretch: how to do it, for beginnersStanding Calf Stretch step by step for gym beginners: Loosen tight calves. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-calf-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-hamstring-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-hamstring-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/standing-hamstring-stretch.jpgStanding Hamstring Stretch: how to do it, for beginnersStanding Hamstring Stretch step by step for gym beginners: Stretch the back of the thighs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-hamstring-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-leg-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-leg-curl.jpghttps://zhbanov.com/firstgym/assets/clips/standing-leg-curl.jpgStanding leg curl: how to do it, for beginnersStanding leg curl step by step for gym beginners: Build the hamstrings. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-leg-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-quad-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-quad-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/standing-quad-stretch.jpgStanding Quad Stretch: how to do it, for beginnersStanding Quad Stretch step by step for gym beginners: Stretch the front of the thighs. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-quad-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/standing-torso-twist2026-09-27https://zhbanov.com/firstgym/assets/clips/standing-torso-twist.jpghttps://zhbanov.com/firstgym/assets/clips/standing-torso-twist.jpgStanding Torso Twists: how to do it, for beginnersStanding Torso Twists step by step for gym beginners: Loosen up your spine. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/standing-torso-twist.mp44yes https://zhbanov.com/firstgym/en/exercises/stationary-bike2026-09-27https://zhbanov.com/firstgym/assets/clips/stationary-bike.jpghttps://zhbanov.com/firstgym/assets/clips/stationary-bike.jpgStationary bike: how to do it, for beginnersStationary bike step by step for gym beginners: Low-impact cardio and leg endurance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/stationary-bike.mp44yes https://zhbanov.com/firstgym/en/exercises/step-up2026-09-27https://zhbanov.com/firstgym/assets/clips/step-up.jpghttps://zhbanov.com/firstgym/assets/clips/step-up.jpgDumbbell step-up: how to do it, for beginnersDumbbell step-up step by step for gym beginners: Single-leg power and balance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/step-up.mp44yes https://zhbanov.com/firstgym/en/exercises/stiff-leg-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/stiff-leg-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/stiff-leg-deadlift.jpgStiff-leg deadlift: how to do it, for beginnersStiff-leg deadlift step by step for gym beginners: Deep hamstring stretch and posterior-chain strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/stiff-leg-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/straight-arm-pulldown2026-09-27https://zhbanov.com/firstgym/assets/clips/straight-arm-pulldown.jpghttps://zhbanov.com/firstgym/assets/clips/straight-arm-pulldown.jpgStraight-arm pulldown: how to do it, for beginnersStraight-arm pulldown step by step for gym beginners: Isolate the lats and learn to feel them. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/straight-arm-pulldown.mp44yes https://zhbanov.com/firstgym/en/exercises/sumo-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/sumo-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/sumo-deadlift.jpgSumo deadlift: how to do it, for beginnersSumo deadlift step by step for gym beginners: Pull strength with a wide, hip-friendly stance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/sumo-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/superman2026-09-27https://zhbanov.com/firstgym/assets/clips/superman.jpghttps://zhbanov.com/firstgym/assets/clips/superman.jpgSuperman: how to do it, for beginnersSuperman step by step for gym beginners: Strengthen the lower back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/superman.mp44yes https://zhbanov.com/firstgym/en/exercises/t-bar-row2026-09-27https://zhbanov.com/firstgym/assets/clips/t-bar-row.jpghttps://zhbanov.com/firstgym/assets/clips/t-bar-row.jpgT-bar row: how to do it, for beginnersT-bar row step by step for gym beginners: Build a thick, strong mid-back. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/t-bar-row.mp44yes https://zhbanov.com/firstgym/en/exercises/thread-the-needle2026-09-27https://zhbanov.com/firstgym/assets/clips/thread-the-needle.jpghttps://zhbanov.com/firstgym/assets/clips/thread-the-needle.jpgThread the needle: how to do it, for beginnersThread the needle step by step for gym beginners: Loosen the upper back and shoulders. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/thread-the-needle.mp44yes https://zhbanov.com/firstgym/en/exercises/thruster2026-09-27https://zhbanov.com/firstgym/assets/clips/thruster.jpghttps://zhbanov.com/firstgym/assets/clips/thruster.jpgThruster: how to do it, for beginnersThruster step by step for gym beginners: Full-body squat-to-press. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/thruster.mp44yes https://zhbanov.com/firstgym/en/exercises/toes-to-bar2026-09-27https://zhbanov.com/firstgym/assets/clips/toes-to-bar.jpghttps://zhbanov.com/firstgym/assets/clips/toes-to-bar.jpgToes to bar: how to do it, for beginnersToes to bar step by step for gym beginners: Strong core and hip flexors. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/toes-to-bar.mp44yes https://zhbanov.com/firstgym/en/exercises/trap-bar-deadlift2026-09-27https://zhbanov.com/firstgym/assets/clips/trap-bar-deadlift.jpghttps://zhbanov.com/firstgym/assets/clips/trap-bar-deadlift.jpgTrap bar deadlift: how to do it, for beginnersTrap bar deadlift step by step for gym beginners: Beginner-friendly full-body pull. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/trap-bar-deadlift.mp44yes https://zhbanov.com/firstgym/en/exercises/treadmill-run2026-09-27https://zhbanov.com/firstgym/assets/clips/treadmill-run.jpghttps://zhbanov.com/firstgym/assets/clips/treadmill-run.jpgTreadmill run: how to do it, for beginnersTreadmill run step by step for gym beginners: Cardio and running endurance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/treadmill-run.mp44yes https://zhbanov.com/firstgym/en/exercises/treadmill-walk2026-09-27https://zhbanov.com/firstgym/assets/clips/treadmill-walk.jpghttps://zhbanov.com/firstgym/assets/clips/treadmill-walk.jpgTreadmill walk: how to do it, for beginnersTreadmill walk step by step for gym beginners: Endurance, gentle calorie burn, heart health. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/treadmill-walk.mp44yes https://zhbanov.com/firstgym/en/exercises/triceps-dip2026-09-27https://zhbanov.com/firstgym/assets/clips/triceps-dip.jpghttps://zhbanov.com/firstgym/assets/clips/triceps-dip.jpgTriceps dip: how to do it, for beginnersTriceps dip step by step for gym beginners: Bodyweight triceps strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/triceps-dip.mp44yes https://zhbanov.com/firstgym/en/exercises/triceps-kickback2026-09-27https://zhbanov.com/firstgym/assets/clips/triceps-kickback.jpghttps://zhbanov.com/firstgym/assets/clips/triceps-kickback.jpgTriceps kickback: how to do it, for beginnersTriceps kickback step by step for gym beginners: Isolate and shape the triceps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/triceps-kickback.mp44yes https://zhbanov.com/firstgym/en/exercises/tuck-jump2026-09-27https://zhbanov.com/firstgym/assets/clips/tuck-jump.jpghttps://zhbanov.com/firstgym/assets/clips/tuck-jump.jpgTuck jump: how to do it, for beginnersTuck jump step by step for gym beginners: Explosive vertical power and coordination. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/tuck-jump.mp44yes https://zhbanov.com/firstgym/en/exercises/upright-row2026-09-27https://zhbanov.com/firstgym/assets/clips/upright-row.jpghttps://zhbanov.com/firstgym/assets/clips/upright-row.jpgUpright row: how to do it, for beginnersUpright row step by step for gym beginners: Shoulders and upper traps. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/upright-row.mp44yes https://zhbanov.com/firstgym/en/exercises/v-bar-pushdown2026-09-27https://zhbanov.com/firstgym/assets/clips/v-bar-pushdown.jpghttps://zhbanov.com/firstgym/assets/clips/v-bar-pushdown.jpgV-bar pushdown: how to do it, for beginnersV-bar pushdown step by step for gym beginners: Triceps work with a firm grip. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/v-bar-pushdown.mp44yes https://zhbanov.com/firstgym/en/exercises/walking-lunge2026-09-27https://zhbanov.com/firstgym/assets/clips/walking-lunge.jpghttps://zhbanov.com/firstgym/assets/clips/walking-lunge.jpgWalking lunge: how to do it, for beginnersWalking lunge step by step for gym beginners: Single-leg strength, balance and conditioning. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/walking-lunge.mp44yes https://zhbanov.com/firstgym/en/exercises/wall-sit2026-09-27https://zhbanov.com/firstgym/assets/clips/wall-sit.jpghttps://zhbanov.com/firstgym/assets/clips/wall-sit.jpgWall sit: how to do it, for beginnersWall sit step by step for gym beginners: Quad strength and endurance. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/wall-sit.mp44yes https://zhbanov.com/firstgym/en/exercises/wide-grip-lat-pulldown2026-09-27https://zhbanov.com/firstgym/assets/clips/wide-grip-lat-pulldown.jpghttps://zhbanov.com/firstgym/assets/clips/wide-grip-lat-pulldown.jpgWide-grip lat pulldown: how to do it, for beginnersWide-grip lat pulldown step by step for gym beginners: Build a wide back and the pull-up pattern. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/wide-grip-lat-pulldown.mp44yes https://zhbanov.com/firstgym/en/exercises/wide-push-up2026-09-27https://zhbanov.com/firstgym/assets/clips/wide-push-up.jpghttps://zhbanov.com/firstgym/assets/clips/wide-push-up.jpgWide push-up: how to do it, for beginnersWide push-up step by step for gym beginners: Chest-focused push-up. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/wide-push-up.mp44yes https://zhbanov.com/firstgym/en/exercises/worlds-greatest-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/worlds-greatest-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/worlds-greatest-stretch.jpgWorld's Greatest Stretch: how to do it, for beginnersWorld's Greatest Stretch step by step for gym beginners: Loosen up your whole body. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/worlds-greatest-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/wrist-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/wrist-curl.jpghttps://zhbanov.com/firstgym/assets/clips/wrist-curl.jpgWrist curl: how to do it, for beginnersWrist curl step by step for gym beginners: Build forearm strength. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/wrist-curl.mp44yes https://zhbanov.com/firstgym/en/exercises/wrist-stretch2026-09-27https://zhbanov.com/firstgym/assets/clips/wrist-stretch.jpghttps://zhbanov.com/firstgym/assets/clips/wrist-stretch.jpgWrist stretch: how to do it, for beginnersWrist stretch step by step for gym beginners: Loosen tight wrists and forearms. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/wrist-stretch.mp44yes https://zhbanov.com/firstgym/en/exercises/zottman-curl2026-09-27https://zhbanov.com/firstgym/assets/clips/zottman-curl.jpghttps://zhbanov.com/firstgym/assets/clips/zottman-curl.jpgZottman curl: how to do it, for beginnersZottman curl step by step for gym beginners: Train biceps and forearms together. Demo video, form tips and common mistakes.https://zhbanov.com/firstgym/assets/clips/zottman-curl.mp44yes https://zhbanov.com/firstgym/en/support2026-09-29 https://zhbanov.com/firstgym/en/legal/privacy2026-09-29 https://zhbanov.com/firstgym/en/legal/terms2026-09-29 https://zhbanov.com/firstgym/en/legal/notice2026-09-29 https://zhbanov.com/firstgym/en/copyright2026-09-29