10 OF THE BEST BEGINNERS GYM EXERCISES

10 OF THE BEST BEGINNERS GYM EXERCISES

DON’T BE INTIMIDATED BY THE WEIGHTS ROOM AT THE GYM.

You’re not the only one unsure whether to take on the barbell or aim for the bench press. Arm yourself with our beginners' moves plan and you can walk out with your head held high.

1. CABLE FLYS

Ensure the stirrup handles are at the top of the machine. Select a weight which allows you to perform 15 reps. Hold both handles with arms outstretched and bent lightly at the elbows. Lean forward slightly, bracing your core. With one foot forward, pull the handles down using your arms and chest until your hands meet. Slowly return to starting position.

2. TRICEP PUSHDOWN

Attach a rope handle to the top of a cable station. Keeping elbows close to your stomach and shoulders held back, grasp the bar with palms facing downward. Tense your core, then exhale and push the bar down using only your triceps until the bar hits your hip region. Inhale, and return slowly to starting position.

3. BULGARIAN SPLIT SQUAT

Find a bench or anything else to rest a foot on. Holding a dumbbell in each hand, get into a forward lunge position with your back foot elevated on the bench. Squat down with your leading leg until your trailing knee almost touches the floor. Push up through your front heel back to starting position.

4. AB WHEEL ROLLOUT

On all fours, place the ab wheel on the floor in front of you. Slowly roll the wheel straight forward, extending your arms out and keeping your back straight and knees on the floor. Pause, then pull yourself back in to starting position. Keep your abs tight at all times.

5. DUMBBELL STEP UP

Stand straight holding dumbbells at your sides, palms facing into your body. Place your right foot onto an elevated platform then step up onto it by pushing through your left heel. Step down with your left leg by flexing the hip and knee of the right leg. Repeat with the other leg. 

6. DUMBBELL BENCH PRESS

Lie back on a bench holding a dumbbell in each hand above your shoulders. Exhale, and push the dumbbells straight up. Pause for moment with arms fully extended, then lower the dumbbells slowly back down as far as comfortably possible. Repeat for desired reps.

7. SEATED DUMBBELL CURL

Sit on a bench and hold a set of dumbbells at your sides with arms fully extended and palms facing in front of you. Use your biceps to lift the dumbbells toward your shoulders, then slowly lower back down to your side. Repeat for desired reps.

8. FACE PULLS

Stand facing a pulley station with the handle set at eye-level. Grasp the rope with palms facing down. Exhale, and pull the handle towards your face. Pause for a second and try to squeeze your shoulder blades together. Return to starting position and repeat.

9. INVERTED ROWS

Position a barbell on a rack at waist height.  Grasp it with hands shoulder-width apart and an underhand grip, hanging underneath. Stretch heels out in front and extend your arms fully so your body is straight from shoulders to ankles. Bend your elbows and pull your chest up to the bar. Slowly lower back down to starting position. Repeat for desired reps.

10. WEIGHTED AB CURL

Kneel in front of a high pulley with a rope attached to it. Hold the handles on either side of your neck. Bracing your core and keeping your hips still, bring your elbows down to your thighs. Hold, then slowly return to starting position. Repeat.

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Paula C.
6 January 2017

Paula C.

I remember that feeling of my first gym session. I felt like everyone was watching my every move, noticing all my little mistakes. These moves are good though, and I still do lots of them now, despite going to the gym for over 3 years now.

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