13 Exercises That Start With B

Are you tired of doing the same old workout moves every day? You want to add fresh exercises to your fitness routine.

Many people get bored with their workouts because they repeat the same movements over and over.

Organizing exercises by alphabet letters can make your workouts more fun and help you remember new moves.

This guide shows you 13 great exercises that start wth b that will challenge your whole body.

1. Bicep Curls

Bicep curls build arm strength and improve your pulling power for other exercises. This dumbbell exercise targets the biceps through elbow flexion and creates muscle hypertrophy with proper form.

• Hold dumbbells at your sides with palms facing forward and arms fully extended down.
• Curl the dumbbell upwards with minimal momentum until it reaches beneath your chin position.
• Keep your elbows close to your body throughout the entire lifting movement.
• Lower the weight slowly back to the starting position with control and focus.
• Complete 2-3 sets as recommended for optimal bicep training results and muscle development.
• Focus on muscle fiber activation by using varied dumbbell movements during your routine.
• Train biceps regularly since well-developed biceps improve performance in pulling movements like chin-ups and rows.
• Use resistance training principles to build forearm development alongside your bicep strength.

2. Burpees

Burpees deliver a complete full body workout that burns calories fast. This high-intensity interval training exercise works your calves, chest, core, glutes, quads, shoulders, and triceps all at once.

• Start standing with your feet shoulder-width apart and arms at your sides.
• Drop into a squat position and place your hands flat on the floor in front of you.
• Jump your feet back to create a plank position with your body straight from head to heels.
• Perform one push-up while keeping your core tight and engaged throughout the movement.
• Jump your feet forward back to the squat position quickly and explosively.
• Stand up and jump straight up with your arms reaching overhead to complete one rep.
• Land softly and move directly into the next burpee without pausing between repetitions.
• Complete 8-12 reps for beginners or 15-20 reps for advanced fitness levels during circuit training.
• This plyometric exercise provides effective metabolic conditioning and builds both strength and endurance.
• People with strength, mobility issues, or motor control deficiencies may find burpees too complex to perform safely.
• Use burpees in agility training sessions to improve functional fitness and cardiovascular exercise capacity.

3. Bench Press

The bench press stands as one of the most common gym exercises using a barbell or dumbbells. You lie flat on a bench, lifting and lowering the bar to your chest for maximum muscle engagement.

• Position yourself flat on the bench with feet firmly planted on the floor for stability during your weightlifting session.
• Grip the barbell with hands slightly wider than shoulder-width apart to target your pectoralis major effectively.
• Lower the barbell slowly to your chest while maintaining control throughout this resistance exercise movement.
• Press the weight back up to an extended elbow position to complete one full repetition of this strength training exercise.
• Keep your core tight and shoulders pressed against the bench during each chest press movement for proper form.
• Target your pectoralis major, deltoids, triceps, and upper back muscles with this comprehensive upper body workout.
• Studies show pectoralis major activity increases by 19.5% with prototype experimental barbells compared to standard equipment.
• Research indicates biceps brachii activity jumps by 173% when using experimental barbell designs during this barbell exercise.
• Perform this fitness routine exercise 2-3 times per week to build muscle hypertrophy and increase upper body strength.
• Choose between barbell or dumbbell variations to add variety to your triceps extension and chest-building routine.

4. Broad Jumps

Moving from upper body strength building to explosive lower body power, you shift your focus to dynamic movement. Broad jumps combine cardio, plyometric, and calisthenics for explosive power development.

• Start in an athletic stance with feet shoulder-width apart and arms at your sides. This position prepares your body for maximum power generation during the jump.
• Swing your arms backward while bending your knees and hips into a quarter squat position. This arm swing creates momentum for your forward explosive movement.
• Drive your arms forward forcefully while jumping as far forward as possible. Your quads, hamstrings, hip flexors, and calves work together during this explosive movement.
• Land softly on both feet with knees slightly bent to absorb the impact. Proper landing technique prevents injury and maintains your balance after each jump.
• You can find 102 dedicated workouts specifically for broad jumps across different training formats. These workouts include AMRAP, EMOM, and For Time structures.
• You can practice broad jumps in 50 different For Time workout formats to build cardiovascular fitness. This variety keeps your training sessions challenging and engaging.
• Consistent jump training improves your athletic performance and agility. Regular practice develops the power and coordination needed for explosive strength gains.
• Incorporating broad jumps in your fitness regimen enhances lower body strength and power development. This exercise targets multiple muscle groups while improving your overall conditioning.

5. Back Extension

Back extension exercises strengthen your lumbar area and improve your posture. This exercise targets the erector spinae muscles for better lower back strength and stability.

• Position yourself on a back extension machine or hyperextension bench with your hips at the edge of the pad.
• Cross your arms over your chest or place your hands behind your head for proper form and technique.
• Lower your upper body slowly until you feel a stretch in your lower back muscles.
• Raise your torso back up to the starting position while engaging your core stability muscles.
• Complete 2-3 sets of 8-15 repetitions to build strength and reduce back pain effectively.
• Try floor back extensions as a beginner-friendly variation if you don’t have access to equipment.
• Perform seated back extensions or Supermans as alternative exercise variations for home workouts.
• Avoid hyperextending your back beyond neutral spine alignment to prevent injury during strength training.
• Control the movement speed and avoid using excessive weights that compromise your lifting technique.
• Focus on lower back rehabilitation benefits while maintaining proper breathing patterns during each repetition.

6. Bird Dog

Bird-Dog strengthens your core while improving balance and coordination. This bodyweight exercise helps align your spine and builds functional fitness.

• Start in a tabletop position with your shoulders directly over your wrists and hips over your knees for proper spinal alignment.
• Engage your core muscles and maintain a neutral spine throughout the entire movement to maximize stability exercise benefits.
• Extend your opposite arm and leg at the same time, creating a straight line from fingertips to toes.
• Visualize a glass of wine on your spine to keep perfect spinal neutrality during this coordination drill.
• Hold the position for 5-10 seconds while focusing on balance training and core stability.
• Return to starting position slowly and switch to the other arm and leg combination.
• Complete three sets of this strengthening movement once or twice daily for best results.
• Keep your hips level and avoid rotating your torso during this flexibility exercise.
• Breathe steadily throughout each repetition to maintain proper posture alignment and control.

7. Bicycle Crunches

Bicycle crunches are a great core workout to build strength in your abs and legs. This bodyweight exercise is simple, effective, and suits any fitness routine.

• Lie flat on your back with hands cradling your neck gently. Keep your lower back pressed firmly against the mat throughout the movement.
• Lift your shoulders off the ground and bring your right elbow toward your left knee. Pull the left knee up toward your chest simultaneously.
• Switch sides by bringing your left elbow to your right knee while extending the left leg. Alternate these movements in a pedaling motion like riding a bicycle.
• Maintain a slow, controlled pace to maximize muscle engagement. Avoid rushing through the movement to prevent neck strain and ensure proper form.
• Target your rectus abdominis, transverse abdominis, obliques, and hip flexors with each repetition. This exercise works multiple core muscles at once for maximum efficiency.
• Perform bicycle crunches in sets as part of your fitness routine. Complete 2 to 3 sessions per week for optimal strength training results.
• Incorporate this exercise into ab circuits or cardio workout sessions. The versatility makes it perfect for various workout routines and crunch variations.
• Focus on stability and flexibility while maintaining proper breathing patterns. Exhale during the crunch phase and inhale as you return to starting position.

8. Butt Kicks

Butt kicks are a helpful plyometric exercise to add to your fitness routine. They improve your cardiovascular fitness, agility, and lower body flexibility.

• Start by jogging in place with your feet hip-width apart and arms at your sides.
• Kick your right heel up toward your glutes while maintaining proper running form throughout the movement.
• Alternate between left and right heel-to-glute kicks in a rhythmic pattern for maximum effectiveness.
• Keep your core engaged and torso upright during this plyometric exercise to maintain balance.
• Perform butt kicks for 30-60 seconds as part of your warmup routine before intense workouts.
• Use this exercise in agility drills to improve coordination and lower body workout performance.
• Include butt kicks in your endurance training sessions to boost cardiovascular strength and muscular endurance.
• Land softly on the balls of your feet to reduce impact and protect your joints during this aerobic exercise.

9. Box Jumps

Butt kicks get your heart pumping with high-knee action. Box jumps take explosive training to the next level with powerful jumping exercises.

• You jump onto a box from an athletic stance and land with bent knees to protect your joints from impact.
• This plyometric exercise enhances explosive power and lower body strength through functional fitness movements.
• Your glutes, quads, hamstrings, calves, and core muscles work together during each jumping motion.
• WODwell offers 1,800 associated workouts for box jumps to help you build athletic conditioning.
• You can log workout results on WODwell to track your progress with these strength training exercises.
• Start with a lower box height and gradually increase as your agility training improves.
• Focus on soft landings to develop core stability and prevent injury during explosive movements.
• These jumping exercises boost muscle development while improving your athletic performance.

10. Bear Crawl

Bear crawls work your whole body and build amazing strength. This crawling exercise targets your core, arms, legs, and back muscles all at once.

• Start on your hands and knees with your knees lifted one inch off the ground.
• Move your right hand and left foot forward at the same time, then switch sides.
• Keep your back flat and your core tight during the entire movement.
• Take small steps to maintain balance and control throughout the bear crawl.
• Your deltoids, chest, back, glutes, quads, hamstrings, and core all work together during this exercise.
• One 25-year-old male completed 3.45 miles of bear crawls over 27 days for research.
• His results showed a total mass loss of 2.6 pounds with 3.4 pounds of fat loss.
• He gained 0.6 pounds of lean tissue and 0.2 pounds of bone mineral content.
• Practice this bodyweight exercise for better conditioning and weight loss results.
• Bear crawls improve your functional fitness and muscle endurance without any equipment.

11. Bulgarian Split Squat

Bulgarian Split Squats are great for lower body exercise and hip strengthening. This exercise challenges your balance while building serious leg strength through unilateral movement patterns.

• Position your rear foot on a bench behind you while keeping your front leg planted firmly on the ground for this challenging lower body exercise.
• Lower your body by squatting with your front leg while maintaining balance and core stability throughout the entire movement.
• Target your quads, hamstrings, glutes, and erector spinae muscles with this functional movement that also engages your core for stability.
• Add weight to increase difficulty and work your arms, shoulders, and upper back muscles during the resistance training movement.
• Expect this exercise to feel difficult even with light weight due to the balance and coordination demands it places on your body.
• Program Bulgarian split squats in supersets to increase your workout efficiency and training density for better time management.
• Complete the A exercise in each superset pair as recommended for optimal muscle hypertrophy and strength development results.
• Focus on controlled movement patterns to improve flexibility while building functional strength that transfers to daily activities.
• Use this plyometric variation to develop explosive power by adding a jump component to the basic squatting movement pattern.

12. Back Squats

Back squats build explosive leg strength and form the foundation of lower body training. You place a barbell on your trapezius muscles and squat until your thighs reach parallel to the ground.

• Position the barbell on your trapezius muscles, not your neck, to maintain proper weight distribution and prevent injury during this compound exercise.
• Keep your trunk position neutral throughout the movement since it significantly affects squat biomechanics and alters hip and knee moments.
• Squat until your thighs are parallel to the ground to target key muscle groups including hip extensors and knee extensors effectively.
• Maintain a neutral spine position and limit trunk inclination to follow proper squat mechanics and prevent potential injuries.
• Control squat depth carefully because it affects knee and hip flexion moments, with deeper squats generally increasing these physical demands.
• Focus on core stability during the movement to support your lower body strength development and maintain proper exercise technique.
• Use progressive resistance training principles to promote muscle hypertrophy and build strength in your legs and glutes over time.
• Practice proper weightlifting form before adding heavy loads to master this squat variation and maximize training benefits.
• Improve your mobility and flexibility to achieve better squat depth and maintain correct positioning throughout the entire range of motion.

13. Bent Over Row

Bent over rows build upper back strength and improve your posture through compound movements. This weightlifting exercise targets multiple muscle groups while you pull a barbell toward your belly button.

• Position yourself with feet hip-width apart and hinge forward at your hips while keeping your chest up and core engaged for proper postural alignment.
• Grip the barbell with hands slightly wider than shoulder-width apart to develop optimal grip strength and muscle activation patterns.
• Pull the barbell toward your belly button in a controlled motion, squeezing your shoulder blades together to maximize back muscle development.
• Lower the weight slowly to the starting position while maintaining tension in your upper back muscles throughout the entire range of motion.
• Stop each set one to two reps shy of failure to maintain proper form and prevent injury during your resistance training sessions.
• Rest for 3 to 4 minutes between sets to allow full recovery and maintain strength output for hypertrophy and muscle growth.
• Engage your legs and core throughout the movement to create a stable base and enhance core stability during the exercise.
• Incorporate various row variations into your routine such as single-arm rows, T-bar rows, or cable rows for optimal strength training results.
• Focus on the pulling motion rather than just lifting weight to ensure proper muscle engagement and maximize the compound movement benefits.

Conclusion

Try these 13 exercises starting with “B” to boost your workouts. Mix them up, or pick one letter each day to stay fresh and engaged. Changing routines keeps your mind sharp and body strong.

Always pay close attention to form so you avoid injury. Get creative and enjoy new ways of staying fit every day!