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ab-wheel-rollout | Ab Wheel Rollout | Bauchroller | Rueda Abdominal | strength | pull | compound | intermediate | ab_wheel | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|latissimus_dorsi|obliques|serratus_anterior | hypertrophy|strength | core_focus | 6 | false | false | A core exercise rolling a wheel forward and back, training anti-extension of the spine. | Kneel on the floor and grip the ab wheel handles shoulder-width. | Brace the core hard so the lower back stays neutral. | Roll the wheel slowly forward, extending the body as far as you can control. | Stop before the hips sag or the back arches. | Pull the wheel back to the knees by contracting the abs. | images/flat/ab-wheel-rollout-start.webp | images/flat/ab-wheel-rollout-peak.webp | null |
air-bike | Air Bike | Air Bike | Bicicleta de Aire | cardio | push | compound | intermediate | air_bike | full_body | hamstrings|quadriceps | gluteus_maximus|latissimus_dorsi|pectoralis_major|rectus_abdominis | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 8 | false | false | A full-body conditioning exercise on the air bike, combining pedaling with an arm push-pull for sustained power output. | Sit on the air bike and grip the moving handles. | Place your feet on the pedals and brace your core. | Push and pull the handles while pedaling at a steady pace. | Drive with both arms and legs to maintain power output. | Continue for the desired duration or distance. | null | null | images/flat/air-bike-main.webp |
archer-pull-ups | Archer Pull Ups | Archer-Klimmzüge | Dominadas Arquero | strength | pull | compound | advanced | pull_up_bar | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength. | Grip the bar wider than shoulder width with palms facing away. | Pull yourself up while shifting your body toward one hand. | Keep the opposite arm straight as a support. | Lower yourself under control back to the hang. | Alternate sides each rep or complete reps on one side first. | images/flat/archer-pull-ups-start.webp | images/flat/archer-pull-ups-peak.webp | null |
archer-push-ups | Archer Push Ups | Archer-Liegestütze | Push-Ups Arquero | strength | push | compound | advanced | null | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time. | Set up in a wide push-up position with arms straight. | Lower yourself toward one hand while keeping the other arm straight. | Keep your core tight and body in a straight line. | Press back up to the start position. | Alternate sides each rep for the desired number of reps. | images/flat/archer-push-ups-start.webp | images/flat/archer-push-ups-peak.webp | null |
arnold-press | Arnold Press | Arnold Press | Press Arnold | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | serratus_anterior|trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids. | Hold a pair of dumbbells at shoulder height with palms facing you. | Press the dumbbells overhead while rotating your palms to face forward. | Fully extend your arms at the top without locking the elbows. | Reverse the motion and rotate back to the start. | Repeat for the desired number of reps. | images/flat/arnold-press-start.webp | images/flat/arnold-press-peak.webp | null |
assisted-dips | Machine Assisted Dips | Dips an der Assistenzmaschine | Fondos en Máquina Asistida | strength | push | compound | beginner | dip_machine | upper_arms | pectoralis_major|triceps_brachii | anterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps. | Step onto the assisted dip machine with knees on the pad. | Grip the parallel bars and support your weight with straight arms. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the start position. | Repeat for the desired number of reps. | images/flat/assisted-dips-start.webp | images/flat/assisted-dips-peak.webp | null |
assisted-pull-ups | Assisted Pull Ups | Unterstützte Klimmzüge | Dominadas Asistidas | strength | pull | compound | beginner | assisted_pullup_machine | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range. | Place your knees on the assisted pull-up machine pad. | Grip the bar with palms facing away, slightly wider than shoulders. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps. | images/flat/assisted-pull-ups-start.webp | images/flat/assisted-pull-ups-peak.webp | null |
back-extension | Back Extension | Rückenstreckung | Extensión de Espalda | strength | pull | isolation | beginner | null | back | erector_spinae | gluteus_maximus|hamstrings | hypertrophy|rehabilitation | leg_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 3.5 | false | true | An isolation movement targeting the lower back erector spinae on a hyperextension bench. | Lie face down on a hyperextension bench with hips at the pad edge. | Lower your upper body toward the floor. | Raise your torso back up until your body is straight. | Repeat. | images/flat/back-extension-start.webp | images/flat/back-extension-peak.webp | null |
band-assisted-pull-ups | Band Assisted Pull Ups | Klimmzüge mit Widerstandsband | Dominadas Asistidas con Banda | strength | pull | compound | beginner | resistance_band | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps. | Loop a resistance band over the pull-up bar and step one foot into it. | Grip the bar with palms facing away, shoulder-width apart. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps. | images/flat/band-assisted-pull-ups-start.webp | images/flat/band-assisted-pull-ups-peak.webp | null |
banded-adductor-stretch | Banded Adductor Stretch | Adduktoren-Dehnung mit Band | Estiramiento de Aductores con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | adductors | hamstrings | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh. | Lie on your back with a band looped around one foot. | Raise that leg and let it open out to the side. | Hold the band to control how far the leg lowers. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-adductor-stretch-main.webp |
banded-ankle-stretch | Banded Ankle Stretch | Sprunggelenk-Dehnung mit Band | Estiramiento de Tobillo con Banda | stretching | static | isolation | beginner | resistance_band | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf. | Sit with one leg extended and a band around the forefoot. | Hold the band in both hands. | Pull so the toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-ankle-stretch-main.webp |
banded-calf-stretch | Banded Calf Stretch | Wadendehnung mit Band | Estiramiento de Pantorrilla con Banda | stretching | static | isolation | beginner | resistance_band | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf. | Lie on your back and loop a band around the ball of one foot. | Raise the leg and keep it fairly straight. | Pull the band so your toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-calf-stretch-main.webp |
banded-chest-stretch | Banded Chest Stretch | Brustdehnung mit Band | Estiramiento de Pecho con Banda | stretching | static | isolation | beginner | resistance_band | chest | pectoralis_major | anterior_deltoid | mobility | mobility|stretching | 5 | false | false | A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart. | Hold a band behind your back with both hands. | Straighten your arms and draw them apart. | Lift your chest and squeeze your shoulder blades. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-chest-stretch-main.webp |
banded-figure-4-stretch | Banded Figure-4 Stretch | Vierer-Dehnung mit Band | Estiramiento Figura 4 con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | gluteus_maximus | gluteus_medius | mobility | mobility|stretching | 5 | true | false | A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest. | Lie on your back and cross one ankle over the opposite thigh. | Loop a band around the supporting thigh. | Pull both legs toward your chest with the band. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-figure-4-stretch-main.webp |
banded-hamstring-stretch | Banded Hamstring Stretch | Hamstring-Dehnung mit Band | Estiramiento de Isquiotibiales con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | hamstrings | gastrocnemius | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring. | Lie on your back and loop a band around one foot. | Raise that leg straight up, holding the band in both hands. | Gently pull the band to draw the leg toward you. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-hamstring-stretch-main.webp |
banded-it-band-stretch | Banded IT-Band Stretch | IT-Band-Dehnung mit Band | Estiramiento de Banda Iliotibial con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | abductors | gluteus_maximus|gluteus_medius | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip. | Lie on your back with a band around one raised foot. | Hold the band with the opposite hand. | Draw the straight leg across your body toward the floor. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-it-band-stretch-main.webp |
banded-lat-stretch | Banded Lat Stretch | Lat-Dehnung mit Band | Estiramiento de Dorsales con Banda | stretching | static | isolation | beginner | resistance_band | back | latissimus_dorsi | posterior_deltoid | mobility | mobility|stretching | 5 | false | false | A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension. | Hold a band overhead with both hands under light tension. | Hinge forward at the hips with your arms reaching ahead. | Let your chest sink to lengthen the sides of your back. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-lat-stretch-main.webp |
banded-rear-delt-stretch | Banded Rear Delt Stretch | Hintere-Schulter-Dehnung mit Band | Estiramiento de Deltoides Posterior con Banda | stretching | static | isolation | beginner | resistance_band | shoulders | posterior_deltoid | rhomboids|trapezius | mobility | mobility|stretching | 5 | true | false | A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension. | Loop a band around one arm and hold the other end. | Draw that arm horizontally across your chest. | Use the band to deepen the pull gently. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-rear-delt-stretch-main.webp |
banded-shoulder-stretch | Banded Shoulder Stretch | Schulterdehnung mit Band | Estiramiento de Hombros con Banda | stretching | static | isolation | beginner | resistance_band | shoulders | anterior_deltoid | pectoralis_major | mobility | mobility|stretching | 5 | false | false | A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low. | Hold a band behind your back, one hand high and one low. | Keep light tension in the band. | Open your chest and draw your shoulders gently back. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-shoulder-stretch-main.webp |
banded-triceps-stretch | Banded Triceps Stretch | Trizeps-Dehnung mit Band | Estiramiento de Tríceps con Banda | stretching | static | isolation | beginner | resistance_band | upper_arms | triceps_brachii | latissimus_dorsi | mobility | mobility|stretching | 5 | true | false | A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension. | Hold a band that runs down your back, top hand behind your head. | Anchor the lower hand at your lower back. | Reach the top hand down to feel the triceps lengthen. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-triceps-stretch-main.webp |
barbell-calf-raise | Barbell Calf Raise | Langhantel-Wadenheben | Elevación de Talones con Barra | strength | push | isolation | intermediate | barbell | lower_legs | gastrocnemius | soleus | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch. | Place a barbell across your upper back as in a squat. | Stand with the balls of your feet on a raised platform. | Push up onto your toes as high as possible. | Pause and squeeze your calves at the top. | Lower your heels below the platform and repeat. | images/flat/barbell-calf-raise-start.webp | images/flat/barbell-calf-raise-peak.webp | null |
barbell-curl | Barbell Curl | Langhantel-Curl | Curl con Barra | strength | pull | isolation | beginner | barbell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A classic biceps isolation exercise using a barbell for maximal loading. | Stand holding a barbell with a shoulder-width underhand grip. | Curl the bar up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat. | images/flat/barbell-curl-start.webp | images/flat/barbell-curl-peak.webp | null |
barbell-front-raise | Barbell Front Raise | Langhantel-Frontheben | Elevación Frontal con Barra | strength | push | isolation | intermediate | barbell | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major|serratus_anterior | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids. | Stand holding a barbell with an overhand grip at thigh level. | Keep your arms straight and core braced. | Raise the barbell in front of you to shoulder height. | Pause briefly at the top. | Lower under control and repeat. | images/flat/barbell-front-raise-start.webp | images/flat/barbell-front-raise-peak.webp | null |
barbell-glute-bridge | Barbell Glute Bridge | Langhantel-Gesäßbrücke | Puente de Glúteos con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 6 | false | false | A weighted glute bridge using a barbell for increased resistance. | Lie on the floor with a barbell across your hips and knees bent. | Drive your hips up by squeezing your glutes. | Hold at the top with hips fully extended. | Lower with control. | Repeat. | images/flat/barbell-glute-bridge-start.webp | images/flat/barbell-glute-bridge-peak.webp | null |
barbell-lunge | Barbell Lunge | Langhantel-Ausfallschritt | Zancada con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | true | false | A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time. | Place a barbell across your upper back and stand tall. | Step forward with one leg into a long stride. | Lower your back knee toward the ground until your front thigh is parallel. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/barbell-reverse-lunge-start.webp | images/flat/barbell-reverse-lunge-peak.webp | null |
barbell-pullover | Barbell Pullover | Langhantel-Pullover | Pullover con Barra | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|pectoralis_major | triceps_brachii | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound movement stretching and loading the lats and chest through a wide arc. | Lie across a bench with a barbell held over your chest. | Lower the bar back over your head in an arc. | Pull it back to the start over your chest. | Repeat. | images/flat/barbell-pullover-start.webp | images/flat/barbell-pullover-peak.webp | null |
barbell-reverse-lunge | Barbell Reverse Lunge | Langhantel-Rückwärtsausfallschritt | Zancada Inversa con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | true | false | A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes. | Place a barbell across your upper back and stand tall. | Step one foot backward into a long stride. | Lower your back knee toward the ground under control. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/barbell-reverse-lunge-start.webp | images/flat/barbell-reverse-lunge-peak.webp | null |
barbell-row | Bent-Over Barbell Row | Vorgebeugtes Langhantelrudern | Remo con Barra Inclinado | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|shoulder_safe | 6 | false | false | A compound pulling movement that targets the upper and middle back. | Hinge at the hips with a slight knee bend. | Grip the bar slightly wider than shoulder-width. | Pull the bar to your lower chest, squeezing your shoulder blades. | Lower the bar under control. | Repeat. | images/flat/barbell-row-start.webp | images/flat/barbell-row-peak.webp | null |
battle-ropes | Battle Ropes | Battle Ropes | Cuerdas de Batalla | cardio | dynamic | compound | intermediate | battle_rope | full_body | anterior_deltoid|lateral_deltoid|latissimus_dorsi | forearm_flexors|quadriceps|rectus_abdominis|trapezius | endurance|power | full_body|conditioning | 10.3 | false | false | A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip. | Anchor the ropes to a fixed point and grab one end in each hand. | Step back so the ropes have moderate slack. | Drop into a quarter squat with feet shoulder-width. | Drive each arm up and down rapidly to send waves through the ropes. | Continue for the prescribed work interval. | null | null | images/flat/battle-ropes-main.webp |
behind-the-back-barbell-shrug | Behind the Back Barbell Shrug | Langhantel-Shrug hinter dem Rücken | Encogimiento de Hombros con Barra Detrás de la Espalda | strength | pull | isolation | intermediate | barbell | back | trapezius | forearm_flexors|rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A shrug variation with the barbell held behind the body, targeting the trapezius. | Stand holding a barbell behind your back with an overhand grip. | Keep your arms straight and chest up. | Shrug your shoulders straight up toward your ears. | Pause and squeeze at the top. | Lower under control and repeat. | images/flat/behind-the-back-barbell-shrug-start.webp | images/flat/behind-the-back-barbell-shrug-peak.webp | null |
behind-the-neck-press | Behind the Neck Press | Nackendrücken | Press Detrás del Cuello | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | knee_safe | 6 | false | false | An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids. | Sit or stand with a barbell resting on your upper traps behind your neck. | Grip the bar wider than shoulder width. | Press the bar straight up overhead until your arms are extended. | Lower the bar back to the starting position under control. | Repeat for the desired number of reps. | images/flat/behind-the-neck-press-start.webp | images/flat/behind-the-neck-press-peak.webp | null |
bench-adductor-stretch | Bench Adductor Stretch | Adduktoren-Dehnung an der Bank | Estiramiento de Aductores en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | adductors | hamstrings | mobility | mobility|stretching | 5 | true | false | A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh. | Stand side-on to a bench. | Rest one straight leg up on the bench out to the side. | Keep your torso upright and shift gently toward the bench. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-adductor-stretch-main.webp |
bench-ankle-stretch | Bench Ankle Stretch | Sprunggelenk-Dehnung an der Bank | Estiramiento de Tobillo en Banco | stretching | static | isolation | beginner | flat_bench | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle. | Place one whole foot flat on top of a bench. | Keep your torso upright. | Drive that knee forward over your toes. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-ankle-stretch-main.webp |
bench-bulgarian-split-stretch | Bench Bulgarian Split Stretch | Bulgarische Split-Dehnung an der Bank | Estiramiento Búlgaro en Banco | stretching | static | compound | beginner | flat_bench | upper_legs | hip_flexors|quadriceps | gluteus_maximus | mobility | mobility|stretching | 5 | true | false | A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad. | Rest the top of your rear foot on a bench behind you. | Set the front foot flat and bend that knee. | Sink your hips straight down. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-bulgarian-split-stretch-main.webp |
bench-calf-stretch | Bench Calf Stretch | Wadendehnung an der Bank | Estiramiento de Pantorrilla en Banco | stretching | static | isolation | beginner | flat_bench | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf. | Place the ball of one foot on the edge of a bench. | Keep that knee straight. | Let your heel drop down below the toes. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-calf-stretch-main.webp |
bench-chest-stretch | Bench Chest Stretch | Brustdehnung an der Bank | Estiramiento de Pecho en Banco | stretching | static | isolation | beginner | flat_bench | chest | pectoralis_major | anterior_deltoid | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders. | Kneel with your back to a bench. | Place both hands behind you on the edge of the bench. | Sink your hips down to open the chest. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-chest-stretch-main.webp |
bench-childs-pose | Bench Child's Pose | Stellung des Kindes an der Bank | Postura del Niño en Banco | stretching | static | compound | beginner | flat_bench | back | erector_spinae|latissimus_dorsi | null | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back. | Kneel on the floor in front of a bench. | Extend both arms forward and rest them on the bench. | Sit your hips back toward your heels and let the chest sink. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-childs-pose-main.webp |
bench-couch-stretch | Bench Couch Stretch | Couch-Dehnung an der Bank | Estiramiento Couch en Banco | stretching | static | compound | beginner | flat_bench | upper_legs | hip_flexors|quadriceps | null | mobility | mobility|stretching | 5 | true | false | A deep quad and hip-flexor stretch with the rear shin running up the front of a bench. | Kneel with your rear shin against the front of a bench. | Place the front foot flat on the floor. | Bring your torso upright until the front of the thigh stretches. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-couch-stretch-main.webp |
bench-dips | Bench Dips | Bank-Dips | Fondos en Banco | strength | push | compound | intermediate | null | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | true | A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps. | Sit on a bench and place your hands on the edge beside your hips. | Slide your hips off the bench with legs extended. | Lower your body by bending your elbows to 90 degrees. | Press through your palms to return to the start. | Repeat for the desired number of reps. | images/flat/bench-dips-start.webp | images/flat/bench-dips-peak.webp | null |
bench-figure-4-glute-stretch | Bench Figure-4 Glute Stretch | Vierer-Gesäßdehnung an der Bank | Estiramiento Figura 4 de Glúteos en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | gluteus_maximus | gluteus_medius | mobility | mobility|stretching | 5 | true | false | A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute. | Sit on the end of a bench. | Cross one ankle over the opposite knee. | Keep your back flat and hinge forward over the crossed leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-figure-4-glute-stretch-main.webp |
bench-hamstring-stretch | Bench Hamstring Stretch | Hamstring-Dehnung an der Bank | Estiramiento de Isquiotibiales en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | hamstrings | erector_spinae | mobility | mobility|stretching | 5 | true | false | A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring. | Place one heel on a bench with that leg straight. | Stand tall on the supporting leg. | Hinge forward from the hips over the raised leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-hamstring-stretch-main.webp |
bench-lat-stretch | Bench Lat Stretch | Lat-Dehnung an der Bank | Estiramiento de Dorsales en Banco | stretching | static | isolation | beginner | flat_bench | back | latissimus_dorsi | posterior_deltoid | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats. | Kneel on the floor in front of a bench. | Place both hands on top of the bench. | Sit your hips back and let your chest sink down. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-lat-stretch-main.webp |
bench-press | Barbell Bench Press | Langhantel-Bankdrücken | Press de Banca con Barra | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength|power | powerlifting|push_day|big_three|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound pushing movement that targets the chest, shoulders, and triceps. | Lie flat on a bench with your eyes under the bar. | Grip the bar slightly wider than shoulder-width. | Unrack the bar and lower it to your mid-chest. | Press the bar back up to full arm extension. | Repeat for the desired number of reps. | images/flat/bench-press-start.webp | images/flat/bench-press-peak.webp | null |
bench-pull | Bench Pull | Bench-Pull | Remo en Banco | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids. | Lie face down on an elevated bench with arms hanging straight down. | Grip a barbell or dumbbells below you. | Row the weight up to the underside of the bench. | Squeeze your shoulder blades at the top. | Lower under control and repeat. | images/flat/bench-pull-start.webp | images/flat/bench-pull-peak.webp | null |
bent-arm-barbell-pullover | Bent Arm Barbell Pullover | Langhantel-Pullover mit gebeugten Armen | Pullover con Barra y Brazos Flexionados | strength | pull | isolation | intermediate | barbell | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest. | Lie on a bench holding a barbell above your chest with bent elbows. | Keep your elbows bent throughout the movement. | Lower the barbell behind your head in an arc. | Pull the barbell back over your chest using your lats. | Repeat for the desired number of reps. | images/flat/bent-arm-barbell-pullover-start.webp | images/flat/bent-arm-barbell-pullover-peak.webp | null |
bent-over-ez-bar-row | Bent-Over EZ-Bar Row | Vorgebeugtes SZ-Stangen-Rudern | Remo con Barra Z Inclinado | strength | pull | compound | intermediate | ez_bar | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|shoulder_safe | 6 | false | false | A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise. | Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees. | Pull the bar to your lower ribcage. | Lower under control. | Repeat. | images/flat/bent-over-ez-bar-row-start.webp | images/flat/bent-over-ez-bar-row-peak.webp | null |
bicep-curl | Dumbbell Bicep Curl | Kurzhantel-Bizepscurl | Curl de Bíceps con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | An isolation exercise targeting the biceps. | Stand holding dumbbells at your sides, palms forward. | Curl the weights up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat. | images/flat/bicep-curl-start.webp | images/flat/bicep-curl-peak.webp | null |
bicycle-crunch | Bicycle Crunch | Fahrrad-Crunch | Crunch de Bicicleta | strength | pull | compound | beginner | null | core | obliques|rectus_abdominis | hip_flexors | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A dynamic crunch variation targeting both the rectus abdominis and obliques. | Lie on your back with hands behind your head and legs raised. | Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow. | Extend that leg while bringing the other knee in. | Continue alternating in a pedaling motion. | Repeat. | images/flat/bicycle-crunch-start.webp | images/flat/bicycle-crunch-peak.webp | null |
bird-dog-hold | Bird Dog Hold | Bird-Dog-Halt | Bird-Dog Isométrico | strength | static | compound | intermediate | null | core | erector_spinae|rectus_abdominis | gluteus_maximus|obliques|posterior_deltoid | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | true | A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability. | Start on all fours with hands under shoulders and knees under hips. | Extend one arm forward and the opposite leg back. | Keep your core tight and body level. | Hold the position without rotating your torso. | Hold for time. Complete on one side, then switch. | null | null | images/flat/bird-dog-hold-main.webp |
bodyweight-calf-raise | Bodyweight Calf Raise | Bodyweight Wadenheben | Elevación de Talones con Peso Corporal | strength | push | isolation | beginner | null | lower_legs | gastrocnemius | soleus | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus. | Stand with feet hip-width apart on a flat surface. | Push up onto the balls of your feet as high as possible. | Squeeze your calves at the top. | Lower your heels back to the floor under control. | Repeat for the desired number of reps. | images/flat/bodyweight-calf-raise-start.webp | images/flat/bodyweight-calf-raise-peak.webp | null |
bodyweight-good-morning | Bodyweight Good Morning | Bodyweight Good Morning | Buenos Días con Peso Corporal | strength | pull | compound | beginner | null | back | erector_spinae|hamstrings | gluteus_maximus | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | true | A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors. | Stand with feet hip-width apart and hands behind your head. | Keep a slight bend in your knees and brace your core. | Hinge at the hips and lower your torso toward parallel. | Drive your hips forward to return to standing. | Repeat for the desired number of reps. | images/flat/bodyweight-good-morning-start.webp | images/flat/bodyweight-good-morning-peak.webp | null |
bodyweight-lateral-raise | Bodyweight Lateral Raise | Körpergewicht Seitheben | Elevación Lateral con Peso Corporal | strength | push | isolation | beginner | null | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | shoulder_focus|push_day | 3.5 | false | true | A shoulder isolation movement performed without equipment to develop lateral deltoid width. | Stand upright with arms hanging at your sides. | Raise both arms out to the sides with a slight elbow bend until parallel with the floor. | Pause briefly at the top. | Lower slowly back to the starting position. | Repeat for the desired reps. | images/flat/bodyweight-lateral-raise-start.webp | images/flat/bodyweight-lateral-raise-peak.webp | null |
bodyweight-overhead-press | Bodyweight Overhead Press | Bodyweight Overhead Press | Press por Encima de la Cabeza con Peso Corporal | strength | push | compound | beginner | null | shoulders | anterior_deltoid|triceps_brachii | serratus_anterior|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 5 | false | true | A bodyweight press performed in a pike position facing a wall, replicating the overhead pressing pattern with the shoulders and triceps. | Stand facing a wall in a pike position with hands on the ground. | Walk your feet closer for a more vertical body line. | Lower your head toward the floor by bending your elbows. | Press through your hands to extend your arms. | Repeat for the desired number of reps. | images/flat/bodyweight-overhead-press-start.webp | images/flat/bodyweight-overhead-press-peak.webp | null |
bodyweight-squat | Bodyweight Squat | Bodyweight Kniebeuge | Sentadilla con Peso Corporal | strength | push | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | false | true | A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics. | Stand with feet shoulder-width apart and arms extended forward. | Sit back and down by bending your hips and knees. | Lower until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired number of reps. | images/flat/bodyweight-squat-start.webp | images/flat/bodyweight-squat-peak.webp | null |
box-jump | Box Jump | Box Jump | Salto al Cajón | plyometrics | dynamic | compound | intermediate | plyo_box | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|soleus | power | leg_day|conditioning | 7 | false | false | A plyometric jump from a quarter-squat onto a stable box, training lower-body power. | Stand a foot in front of a sturdy box with feet shoulder-width. | Drop into a quarter-squat and swing the arms back. | Drive the arms up and explode off the floor onto the box. | Land softly with both feet flat and knees bent. | Step down — do not jump down — and reset. | images/flat/box-jump-start.webp | images/flat/box-jump-peak.webp | null |
box-squat | Box Squat | Box Squat | Sentadilla en Caja | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | false | true | A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips. | Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance. | Push your hips back and bend your knees, sitting back toward the box rather than straight down. | Touch the box lightly with your glutes without collapsing onto it. | Drive through your feet to stand back up, squ... | images/flat/box-squat-start.webp | images/flat/box-squat-peak.webp | null |
bulgarian-split-squat | Bulgarian Split Squat | Bulgarische Kniebeuge | Sentadilla Búlgara | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|shoulder_safe|lower_back_safe|no_axial_load|requires_bench | 6 | true | false | A single-leg squat variation with the rear foot elevated. | Stand in front of a bench, place one foot behind you on the bench. | Hold dumbbells at your sides. | Lower your body until your front thigh is parallel to the floor. | Push through your front heel to stand back up. | Repeat on both sides. | images/flat/bulgarian-split-squat-start.webp | images/flat/bulgarian-split-squat-peak.webp | null |
burpees | Burpees | Burpees | Burpees | cardio | dynamic | compound | intermediate | null | full_body | gluteus_maximus|pectoralis_major|quadriceps | anterior_deltoid|rectus_abdominis|triceps_brachii | endurance|power | full_body|conditioning | 8 | false | true | A full-body conditioning movement combining a squat, plank, push-up, and jump. | Stand with feet shoulder-width apart. | Squat down and place the hands on the floor in front of you. | Jump or step the feet back into a plank, then perform a push-up. | Jump or step the feet forward to the hands. | Stand up and jump explosively, reaching the arms overhead. | null | null | images/flat/burpees-main.webp |
cable-bent-over-row | Cable Bent-Over Row | Kabelzug Vorgebeugtes Rudern | Remo Inclinado con Cable | strength | pull | compound | intermediate | cable | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A cable rowing variation providing constant tension throughout the movement. | Attach a straight or V-bar to a low cable pulley. | Hinge at the hips with knees slightly bent. | Pull the handle toward your lower chest. | Squeeze your shoulder blades at the top. | Lower with control and repeat. | images/flat/cable-bent-over-row-start.webp | images/flat/cable-bent-over-row-peak.webp | null |
cable-chest-press | Cable Chest Press | Kabelzug Brustdrücken | Press de Pecho con Cable | strength | push | compound | intermediate | cable | chest | pectoralis_major | anterior_deltoid|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability. | Set the cables to chest height and face away from the machine. | Grip a handle in each hand and step forward into a staggered stance. | Press the handles forward until your arms are extended. | Squeeze your chest at the top. | Return under control and repeat. | images/flat/cable-chest-press-start.webp | images/flat/cable-chest-press-peak.webp | null |
cable-crunch | Cable Crunch | Kabelzug Crunch | Crunch con Cable | strength | push | isolation | intermediate | cable | core | rectus_abdominis | obliques|transverse_abdominis | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis. | Kneel in front of a cable machine with a rope attachment at the top. | Hold the rope near your forehead with elbows bent. | Crunch down by flexing your spine and bringing your elbows to your thighs. | Squeeze your abs hard at the bottom. | Return to the start position and repeat. | images/flat/cable-crunch-start.webp | images/flat/cable-crunch-peak.webp | null |
cable-curl | Cable Curl | Kabelzug-Curl | Curl con Cable | strength | pull | isolation | beginner | cable | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | A bicep curl using cable resistance for constant tension. | Stand facing a low cable pulley with a straight bar or EZ-bar attachment. | Grip the bar with an underhand grip, elbows at your sides. | Curl the bar up toward your shoulders. | Lower with control. | Repeat. | images/flat/cable-curl-start.webp | images/flat/cable-curl-peak.webp | null |
cable-external-rotation | Cable External Rotation | Kabelzug Außenrotation | Rotación Externa con Cable | strength | push | compound | intermediate | cable | shoulders | posterior_deltoid | rhomboids|trapezius | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts. | Set a cable pulley to elbow height and grip the handle. | Stand side-on to the machine with your working elbow bent at 90 degrees. | Keep your elbow glued to your side and rotate your forearm outward. | Pause at the end of the movement. | Return under control. Complete reps on one side, then switch. | images/flat/cable-external-rotation-start.webp | images/flat/cable-external-rotation-peak.webp | null |
cable-fly | Cable Fly | Kabelzug Fly | Aperturas con Cable | strength | push | isolation | intermediate | cable | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | An isolation movement for the chest using cable resistance for constant tension. | Stand between two cable columns with handles attached to high pulleys. | With a slight bend in your elbows, open your arms wide. | Bring your hands together in front of your chest in a hugging motion. | Slowly return to the starting position. | Repeat. | images/flat/cable-fly-start.webp | images/flat/cable-fly-peak.webp | null |
cable-front-raise | Cable Front Raise | Kabelzug Frontheben | Elevación Frontal con Cable | strength | push | isolation | intermediate | cable | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt. | Stand facing away from a low cable pulley with a handle attachment. | Hold the handle with arm extended at your thigh. | Raise your arm forward to shoulder height keeping it straight. | Pause at the top. | Lower under control and repeat. | images/flat/cable-front-raise-start.webp | images/flat/cable-front-raise-peak.webp | null |
cable-hammer-curl | Cable Hammer Curl | Kabelzug Hammer Curl | Curl de Martillo en Cable | strength | pull | isolation | intermediate | cable | upper_arms | biceps_brachii|brachialis|brachioradialis | forearm_flexors | hypertrophy | arm_day|pull_day | 5 | false | false | A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension. | Attach a rope to a low cable pulley and stand facing the machine. | Grip the rope with a neutral (hammer) grip, palms facing each other. | Curl the rope upward toward your shoulders, keeping elbows pinned at your sides. | Squeeze at the top, then lower slowly to full extension. | Repeat for the desired reps. | images/flat/cable-hammer-curl-start.webp | images/flat/cable-hammer-curl-peak.webp | null |
cable-kickback | Cable Glute Kickback | Kabelzug-Gesäßkick | Patada Trasera de Glúteos en Cable | strength | push | isolation | intermediate | cable | upper_legs | gluteus_maximus | hamstrings | hypertrophy | arm_day|push_day | 5 | true | false | A cable isolation exercise for the glutes, extending the hip back against constant resistance. | Attach an ankle cuff to a low cable pulley and fasten it around one ankle. | Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips. | Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight. | Squeeze the glute at full hip exten... | images/flat/cable-kickback-start.webp | images/flat/cable-kickback-peak.webp | null |
cable-lateral-raise | Cable Lateral Raise | Kabel-Seitheben | Elevación Lateral en Polea | strength | push | isolation | intermediate | cable | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | shoulder_focus|push_day | 5 | true | false | A unilateral lateral raise on the cable, providing constant tension on the side delt. | Stand sideways to a low pulley, grip the handle with the outside hand. | Keep a soft bend in the elbow and the cable in front of the working leg. | Raise the arm out to the side until parallel to the floor. | Lower under control. Complete reps per side, then switch. | Maintain tension — do not let the weight rest at th... | images/flat/cable-lateral-raise-start.webp | images/flat/cable-lateral-raise-peak.webp | null |
cable-tricep-kickback | Cable Tricep Kickback | Kabelzug Trizeps-Kickback | Patada de Tríceps con Cable | strength | push | isolation | intermediate | cable | upper_arms | triceps_brachii | posterior_deltoid | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps. | Attach a handle to a low cable and hinge forward at the hips. | Tuck your upper arm against your side with elbow bent 90 degrees. | Extend your elbow to push the handle back behind you. | Squeeze your triceps at the end of the movement. | Return under control. Complete reps on one side, then switch. | images/flat/cable-tricep-kickback-start.webp | images/flat/cable-tricep-kickback-peak.webp | null |
cable-upright-row | Cable Upright Row | Kabelzug Hochziehen | Remo al Mentón con Cable | strength | pull | compound | intermediate | cable | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | An upright row performed with a cable for constant tension on the lateral deltoids and traps. | Stand in front of a cable machine and grip a straight bar or rope at thigh height. | Pull the bar up toward your chin, leading with your elbows. | Lower under control. | Repeat. | images/flat/cable-upright-row-start.webp | images/flat/cable-upright-row-peak.webp | null |
cable-wrist-curl | Cable Wrist Curl | Kabelzug Handgelenks-Curl | Curl de Muñeca con Cable | strength | pull | isolation | intermediate | cable | lower_arms | forearm_flexors | null | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors. | Attach a straight bar to a low cable pulley. | Kneel or sit with forearms on a bench, palms facing up. | Let your wrists flex off the bench edge. | Curl the bar up by flexing your wrists. | Lower under control and repeat. | images/flat/cable-wrist-curl-start.webp | images/flat/cable-wrist-curl-peak.webp | null |
captains-chair-knee-raise | Captain's Chair Knee Raise | Knieheben am Stütz | Elevación de Rodillas en Silla Romana | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Engage your core and raise your knees toward your chest. | Hold briefly at the top, then lower slowly to the starting position. | Repeat for the desired reps. | images/flat/captains-chair-knee-raise-start.webp | images/flat/captains-chair-knee-raise-peak.webp | null |
captains-chair-leg-raise | Captain's Chair Leg Raise | Beinheben am Stütz | Elevación de Piernas en Silla Romana | strength | pull | compound | intermediate | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Keeping your legs straight, raise them until parallel with the floor or higher. | Hold briefly at the top, then lower slowly. | Repeat for the desired reps. | images/flat/captains-chair-leg-raise-start.webp | images/flat/captains-chair-leg-raise-peak.webp | null |
cheat-curl | Cheat Curl | Cheat Curl | Curl con Impulso | strength | pull | isolation | intermediate | barbell | upper_arms | biceps_brachii | brachialis|brachioradialis|erector_spinae | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase. | Stand holding weight at thigh level with an underhand grip. | Use a slight hip drive to start the curl. | Curl the weight up toward your shoulders explosively. | Lower the weight slowly under control through the full range. | Repeat for the desired number of reps. | images/flat/cheat-curl-start.webp | images/flat/cheat-curl-peak.webp | null |
chest-press-machine | Machine Chest Press | Maschinen-Brustdrücken | Press de Pecho en Máquina | strength | push | compound | beginner | chest_press_machine | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A machine-based pressing movement for the chest, ideal for beginners. | Sit in the machine with your back flat against the pad. | Grip the handles at chest level. | Push the handles forward until your arms are fully extended. | Slowly return to the starting position. | Repeat. | images/flat/chest-press-machine-start.webp | images/flat/chest-press-machine-peak.webp | null |
chest-supported-db-row | Chest-Supported Dumbbell Row | Brustgestütztes Kurzhantel-Rudern | Remo con Mancuernas con Apoyo en el Pecho | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench | 6 | false | false | A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles. | Lie face-down on an incline bench with dumbbells hanging beneath. | Row the dumbbells up to your sides. | Squeeze at the top, then lower. | Repeat. | images/flat/chest-supported-db-row-start.webp | images/flat/chest-supported-db-row-peak.webp | null |
chest-supported-dumbbell-shrug | Chest Supported Dumbbell Shrug | Brustgestütztes Kurzhantel-Schulterheben | Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho | strength | pull | isolation | intermediate | dumbbell | back | trapezius | posterior_deltoid|rhomboids | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum. | Set an incline bench to about 30 degrees. | Lie face down on the bench holding dumbbells at arm's length. | Shrug your shoulders up and back toward your ears. | Squeeze your upper traps at the top. | Lower under control and repeat. | images/flat/chest-supported-dumbbell-shrug-start.webp | images/flat/chest-supported-dumbbell-shrug-peak.webp | null |
chin-tuck-hold | Chin Tuck Hold | Kinn-zurück-Halten | Retracción de Mentón Sostenida | strength | static | compound | intermediate | null | full_body | trapezius | rhomboids | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture. | Stand or sit tall with your shoulders relaxed. | Pull your chin straight back, creating a double chin. | Keep your head level without tilting. | Hold the position for the desired duration. | Release and repeat for multiple sets. | null | null | images/flat/chin-tuck-hold-main.webp |
chin-ups | Chin-Ups | Chin-Ups | Dominadas en Supinación | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A supinated-grip pull-up that strongly activates the biceps alongside the lats. | Hang from a bar with a shoulder-width underhand grip. | Pull yourself up until chin is above the bar. | Lower under control. | Repeat. | images/flat/chin-ups-start.webp | images/flat/chin-ups-peak.webp | null |
clamshells | Clamshells | Clamshells | Almejas | strength | push | compound | intermediate | null | upper_legs | abductors|gluteus_medius | gluteus_maximus | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius. | Lie on your side with knees bent and stacked on top of each other. | Keep your feet together and hips stacked. | Open your top knee toward the ceiling without rotating your hips. | Squeeze your outer glute at the top. | Lower under control. Complete reps on one side, then switch. | images/flat/clamshells-start.webp | images/flat/clamshells-peak.webp | null |
clap-push-ups | Clap Push-Ups | Klatschen-Push-Ups | Flexiones con Palmada | strength | push | compound | advanced | null | chest | pectoralis_major | triceps_brachii | power|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe | 7 | false | true | An explosive plyometric push-up developing chest power and fast-twitch muscle fibers. | Begin in a standard push-up position. | Lower your chest to the floor. | Explosively push up so hands leave the ground. | Clap your hands together and land softly, returning to start. | Repeat. | images/flat/clap-push-ups-start.webp | images/flat/clap-push-ups-peak.webp | null |
clean | Clean | Clean | Clean | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae|hamstrings|trapezius | power|strength | null | 8 | false | false | An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders. | Stand over a loaded barbell with feet hip-width apart. | Grip the bar just outside your knees with an overhand grip. | Drive explosively through your legs and extend your hips. | Pull yourself under the bar and catch it on your front deltoids. | Stand fully upright to complete the lift. | images/flat/clean-start.webp | images/flat/clean-peak.webp | null |
clean-and-jerk | Clean and Jerk | Clean and Jerk | Clean and Jerk | olympic | dynamic | compound | intermediate | barbell | full_body | anterior_deltoid|gluteus_maximus|quadriceps | erector_spinae|trapezius|triceps_brachii | power|strength | null | 8 | false | false | A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance. | Pull a loaded barbell from the floor to your shoulders as in a clean. | Stand fully with the bar racked on your front delts. | Dip slightly and drive the bar overhead explosively. | Split your legs to receive the bar with arms locked out. | Recover by stepping your feet back together. | images/flat/clean-and-jerk-start.webp | images/flat/clean-and-jerk-peak.webp | null |
close-grip-bench-press | Close-Grip Bench Press | Bankdrücken enger Griff | Press de Banca con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A bench press variation with a narrow grip that shifts the emphasis to the triceps. | Lie on a flat bench and grip the barbell with hands shoulder-width apart. | Lower the bar to your lower chest keeping elbows close to your sides. | Press back up to full extension. | Repeat. | images/flat/close-grip-bench-press-start.webp | images/flat/close-grip-bench-press-peak.webp | null |
close-grip-db-bench-press | Close-Grip Dumbbell Bench Press | Kurzhantel-Bankdrücken enger Griff | Press de Banca con Mancuernas y Agarre Cerrado | strength | push | compound | intermediate | dumbbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A dumbbell bench press with dumbbells held together to increase triceps involvement. | Lie on a flat bench and hold two dumbbells together over your chest. | Lower them to your chest keeping elbows close. | Press back up. | Repeat. | images/flat/close-grip-db-bench-press-start.webp | images/flat/close-grip-db-bench-press-peak.webp | null |
close-grip-ez-bar-bench-press | Close-Grip EZ-Bar Bench Press | SZ-Stangen-Bankdrücken enger Griff | Press de Banca con Barra Z y Agarre Cerrado | strength | push | compound | intermediate | ez_bar | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort. | Lie on a flat bench and grip the inner curves of the EZ-bar. | Lower the bar to your chest with elbows tucked. | Press back up to full extension. | Repeat. | images/flat/close-grip-ez-bar-bench-press-start.webp | images/flat/close-grip-ez-bar-bench-press-peak.webp | null |
close-grip-incline-bench | Close-Grip Incline Bench Press | Schrägbankdrücken enger Griff | Press de Banca Inclinado con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy | arm_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline bench press with a close grip targeting the triceps and upper chest. | Set bench to an incline. Grip the barbell with hands shoulder-width or closer. | Lower the bar to your upper chest. | Press back up. | Repeat. | images/flat/close-grip-incline-bench-start.webp | images/flat/close-grip-incline-bench-peak.webp | null |
close-grip-lat-pulldown | Close Grip Lat Pulldown | Enger Latzug | Jalón al Pecho con Agarre Cerrado | strength | pull | compound | intermediate | cable | back | latissimus_dorsi | biceps_brachii|brachialis|posterior_deltoid|rhomboids | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps. | Sit at a lat pulldown machine and secure your thighs under the pad. | Grip the close-grip handle with palms facing each other. | Pull the handle down to your upper chest. | Squeeze your lats at the bottom. | Return under control and repeat. | images/flat/close-grip-lat-pulldown-start.webp | images/flat/close-grip-lat-pulldown-peak.webp | null |
close-grip-pull-ups | Close-Grip Pull-Ups | Klimmzüge enger Griff | Dominadas con Agarre Cerrado | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up with a narrow overhand grip that increases biceps and inner-back activation. | Hang from a pull-up bar with hands shoulder-width or narrower, palms away. | Pull yourself up until chin clears the bar. | Lower under control. | Repeat. | images/flat/close-grip-pull-ups-start.webp | images/flat/close-grip-pull-ups-peak.webp | null |
close-grip-push-ups | Close Grip Push Ups | Enger Liegestütz | Flexiones con Agarre Cerrado | strength | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A push-up variation with hands placed close together to emphasize the triceps. | Assume a push-up position with hands directly under your shoulders. | Keep your elbows tucked close to your ribs. | Lower your chest toward the floor. | Press back up to the starting position. | Repeat for the desired number of reps. | images/flat/close-grip-push-ups-start.webp | images/flat/close-grip-push-ups-peak.webp | null |
concentration-curl | Concentration Curl | Concentration Curl | Curl de Concentración | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | true | false | An isolation curl performed seated for peak bicep contraction. | Sit on a bench with legs spread, holding a dumbbell in one hand. | Brace your elbow against the inside of your thigh. | Curl the dumbbell up toward your shoulder. | Lower with control. | Repeat on both sides. | images/flat/concentration-curl-start.webp | images/flat/concentration-curl-peak.webp | null |
cross-body-hammer-curl | Cross Body Hammer Curl | Cross-Body-Hammer-Curl | Curl Martillo Cruzado | strength | pull | isolation | intermediate | dumbbell | upper_arms | brachialis|brachioradialis | biceps_brachii|forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms. | Stand tall holding a dumbbell in each hand with a neutral grip. | Curl one dumbbell up across your body toward the opposite shoulder. | Keep your elbow stationary at your side. | Lower under control and repeat on the other side. | Continue alternating for the desired number of reps. | images/flat/cross-body-hammer-curl-start.webp | images/flat/cross-body-hammer-curl-peak.webp | null |
crunches | Crunches | Crunches | Crunches | strength | pull | isolation | beginner | null | core | rectus_abdominis | obliques | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A basic abdominal exercise focusing on the rectus abdominis. | Lie on your back with knees bent and hands behind your head. | Curl your upper body toward your knees, lifting your shoulder blades off the floor. | Squeeze your abs at the top. | Lower with control. | Repeat. | images/flat/crunches-start.webp | images/flat/crunches-peak.webp | null |
db-bench-press | Dumbbell Bench Press | Kurzhantel-Bankdrücken | Press de Banca con Mancuernas | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press. | Lie on a flat bench holding a dumbbell in each hand at chest level. | Press the dumbbells up until your arms are fully extended. | Lower them slowly back to the start. | Repeat. | images/flat/db-bench-press-start.webp | images/flat/db-bench-press-peak.webp | null |
db-fly | Dumbbell Fly | Kurzhantel-Flys | Aperturas con Mancuernas | strength | push | isolation | beginner | dumbbell | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An isolation exercise that stretches and contracts the pectorals through a wide arc of motion. | Lie flat on a bench with dumbbells held above your chest, palms facing each other. | With a slight bend in the elbows, lower the dumbbells out to the sides. | Return to the start by squeezing your chest. | Repeat. | images/flat/db-fly-start.webp | images/flat/db-fly-peak.webp | null |
db-lunge | Dumbbell Lunge | Kurzhantel-Ausfallschritt | Zancada con Mancuernas | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|endurance | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion. | Stand holding dumbbells at your sides. | Step forward with one foot and lower your back knee toward the floor. | Push off the front foot to return. | Alternate legs. | Repeat. | images/flat/db-lunge-start.webp | images/flat/db-lunge-peak.webp | null |
db-pullover | Dumbbell Pullover | Kurzhantel-Pullover | Pullover con Mancuerna | strength | pull | compound | intermediate | dumbbell | chest | latissimus_dorsi|pectoralis_major | triceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound movement targeting the lats and chest with a stretching motion. | Lie on a flat bench with a dumbbell held above your chest, arms extended. | Lower the dumbbell behind your head in an arc, keeping slight bend in elbows. | Stretch until you feel tension in your lats and chest. | Pull the dumbbell back to the starting position. | Repeat. | images/flat/db-pullover-start.webp | images/flat/db-pullover-peak.webp | null |
db-reverse-curl | Dumbbell Reverse Curl | Kurzhantel-Reverse-Curl | Curl Inverso con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | brachialis|forearm_extensors | biceps_brachii | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A curl variation with a pronated grip targeting the brachialis and forearm extensors. | Hold dumbbells with an overhand grip at your sides. | Curl them up to shoulder height. | Lower under control. | Repeat. | images/flat/db-reverse-curl-start.webp | images/flat/db-reverse-curl-peak.webp | null |
db-shrug | Dumbbell Shrug | Kurzhantel-Schulterzucken | Encogimiento de Hombros con Mancuernas | strength | pull | isolation | beginner | dumbbell | shoulders | trapezius | rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A dumbbell shrug targeting the upper trapezius for neck and upper back thickness. | Stand holding dumbbells at your sides. | Shrug your shoulders straight up as high as possible. | Hold briefly, then lower. | Repeat. | images/flat/db-shrug-start.webp | images/flat/db-shrug-peak.webp | null |
db-skull-crusher | Dumbbell Skull Crusher | Kurzhantel-Skull-Crusher | Skull Crusher con Mancuernas | strength | push | isolation | intermediate | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying triceps extension with dumbbells allowing independent arm movement. | Lie on a flat bench holding dumbbells over your chest. | Lower the dumbbells toward the sides of your head. | Extend your arms back up. | Repeat. | images/flat/db-skull-crusher-start.webp | images/flat/db-skull-crusher-peak.webp | null |
End of preview. Expand in Data Studio
Exercise Dataset — Free Tier (RepDB)
A free, ready-to-use fitness exercise dataset: 250 exercises, each illustrated with flat-style 512×512 WebP images (a start/peak pose pair, or a single main pose for static holds and stretches), with target muscles, equipment, MET values, and full instructions in English, German, and Spanish.
This is the free tier of RepDB — a curated, commercial-safe exercise dataset. The full dataset keeps growing and adds 1024px images, the classic illustration style with transparent backgrounds, and looping animations — see repdb.co/pricing.
⚡ See the premium animation quality
Browse the full catalog and preview the Standard-tier assets in the interactive explorer.
What the paid Standard tier looks like (premium-samples/, same clip
shipped on https://repdb.co):
Files
exercises.json— structured records (schema v3).exercises.csv— one row per exercise (pipe-separated list fields;equipmentis empty for bodyweight-only moves).images/flat/— flat illustration, solid background, 512×512 WebP. Filenames:<id>-start.webp+<id>-peak.webp, or<id>-main.webpfor single-pose exercises.premium-samples/— one exercise at Standard-tier quality (classic stills + transparent-background looping animation, the same clip shown on repdb.co) so you can see the paid-tier assets before buying.LICENSE.md— the free-tier license (full text).ATTRIBUTION.md— copy-paste Markdown, HTML, and app-credit attribution.
Load it
import json
from huggingface_hub import hf_hub_download
path = hf_hub_download("RepDB/exercise-dataset", "exercises.json", repo_type="dataset")
with open(path, encoding="utf-8") as f:
data = json.load(f)
print(data["count"], "exercises")
Or straight from the dataset site:
import json, urllib.request
url = "https://exercise-dataset.com/exercises.json"
data = json.load(urllib.request.urlopen(url))
License
RepDB Free Tier License (see LICENSE.md): free for personal and commercial
use inside applications with attribution ("Exercise data by RepDB
(repdb.co)"). No redistribution as a dataset or API; images may not be used as
input or training material for generative models. For the full, growing
dataset with a commercial license, see repdb.co/pricing.
Links
- Full dataset & pricing: repdb.co/pricing
- GitHub: https://github.com/RepDB/exercise-dataset
- Browsable viewer: https://exercise-dataset.com/
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