exercises.csv

id,name_en,name_de,name_es,category,force_type,mechanic,difficulty,equipment,body_part,primary_muscles,secondary_muscles,goals,tags,met,is_unilateral,is_bodyweight,description_en,instructions_en,image_flat_start,image_flat_peak,image_flat_main
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,6.0,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,
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,8.0,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.,,,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,6.0,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,
archer-push-ups,Archer Push Ups,Archer-Liegestütze,Push-Ups Arquero,strength,push,compound,advanced,,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
back-extension,Back Extension,Rückenstreckung,Extensión de Espalda,strength,pull,isolation,beginner,,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,
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,6.0,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,
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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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,
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,5.0,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,
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,5.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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.,,,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,5.0,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,
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,6.0,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,
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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,,mobility,mobility|stretching,5.0,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.",,,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,,mobility,mobility|stretching,5.0,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.",,,images/flat/bench-couch-stretch-main.webp
bench-dips,Bench Dips,Bank-Dips,Fondos en Banco,strength,push,compound,intermediate,,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|requires_bench,5.0,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,
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,5.0,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.",,,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,5.0,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.",,,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,5.0,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.",,,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,6.0,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,
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,6.0,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,
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,5.0,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,
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,6.0,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,
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,5.0,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,
bicycle-crunch,Bicycle Crunch,Fahrrad-Crunch,Crunch de Bicicleta,strength,pull,compound,beginner,,core,obliques|rectus_abdominis,hip_flexors,hypertrophy,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,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,
bird-dog-hold,Bird Dog Hold,Bird-Dog-Halt,Bird-Dog Isométrico,strength,static,compound,intermediate,,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.",,,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,,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,
bodyweight-good-morning,Bodyweight Good Morning,Bodyweight Good Morning,Buenos Días con Peso Corporal,strength,pull,compound,beginner,,back,erector_spinae|hamstrings,gluteus_maximus,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,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,
bodyweight-lateral-raise,Bodyweight Lateral Raise,Körpergewicht Seitheben,Elevación Lateral con Peso Corporal,strength,push,isolation,beginner,,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,
bodyweight-overhead-press,Bodyweight Overhead Press,Bodyweight Overhead Press,Press por Encima de la Cabeza con Peso Corporal,strength,push,compound,beginner,,shoulders,anterior_deltoid|triceps_brachii,serratus_anterior|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,5.0,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,
bodyweight-squat,Bodyweight Squat,Bodyweight Kniebeuge,Sentadilla con Peso Corporal,strength,push,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,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,
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,7.0,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,
box-squat,Box Squat,Box Squat,Sentadilla en Caja,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,knee_safe,6.0,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, squeezing your glutes at the top. | Repeat for the desired number of reps.",images/flat/box-squat-start.webp,images/flat/box-squat-peak.webp,
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,6.0,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,
burpees,Burpees,Burpees,Burpees,cardio,dynamic,compound,intermediate,,full_body,gluteus_maximus|pectoralis_major|quadriceps,anterior_deltoid|rectus_abdominis|triceps_brachii,endurance|power,full_body|conditioning,8.0,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.",,,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,6.0,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,
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,6.0,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,
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,5.0,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,
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,5.0,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,
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,6.0,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,
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,5.0,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,
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,5.0,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,
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,5.0,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,
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,5.0,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 extension, then return the foot slowly to the start. | Complete all reps on one side before switching.",images/flat/cable-kickback-start.webp,images/flat/cable-kickback-peak.webp,
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,5.0,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 the bottom.",images/flat/cable-lateral-raise-start.webp,images/flat/cable-lateral-raise-peak.webp,
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,5.0,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,
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,6.0,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,
cable-wrist-curl,Cable Wrist Curl,Kabelzug Handgelenks-Curl,Curl de Muñeca con Cable,strength,pull,isolation,intermediate,cable,lower_arms,forearm_flexors,,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,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,
captains-chair-knee-raise,Captain's Chair Knee Raise,Knieheben am Stütz,Elevación de Rodillas en Silla Romana,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,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,
captains-chair-leg-raise,Captain's Chair Leg Raise,Beinheben am Stütz,Elevación de Piernas en Silla Romana,strength,pull,compound,intermediate,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,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,
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,5.0,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,
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,6.0,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,
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,6.0,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,
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,5.0,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,
chin-tuck-hold,Chin Tuck Hold,Kinn-zurück-Halten,Retracción de Mentón Sostenida,strength,static,compound,intermediate,,full_body,trapezius,rhomboids,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,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.",,,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,6.0,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,
clamshells,Clamshells,Clamshells,Almejas,strength,push,compound,intermediate,,upper_legs,abductors|gluteus_medius,gluteus_maximus,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,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,
clap-push-ups,Clap Push-Ups,Klatschen-Push-Ups,Flexiones con Palmada,strength,push,compound,advanced,,chest,pectoralis_major,triceps_brachii,power|endurance,calisthenics|knee_safe|no_axial_load|lower_back_safe,7.0,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,
clean,Clean,Clean,Clean,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps,anterior_deltoid|erector_spinae|hamstrings|trapezius,power|strength,,8.0,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,
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,,8.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
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,6.0,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,
close-grip-push-ups,Close Grip Push Ups,Enger Liegestütz,Flexiones con Agarre Cerrado,strength,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid|serratus_anterior,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,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,
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,5.0,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,
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,5.0,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,
crunches,Crunches,Crunches,Crunches,strength,pull,isolation,beginner,,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,
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,6.0,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,
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,5.0,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,
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,6.0,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,
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,6.0,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,
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,5.0,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,
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,5.0,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,
db-skull-crusher,Dumbbell Skull Crusher,Kurzhantel-Skull-Crusher,Skull Crusher con Mancuernas,strength,push,isolation,intermediate,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,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,
dead-bug,Dead Bug,Dead Bug,Dead Bug,strength,dynamic,compound,beginner,,core,rectus_abdominis|transverse_abdominis,hip_flexors,endurance|rehabilitation,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,True,A supine core exercise coordinating opposite limb extension to train deep core stability.,Lie on your back with arms extended toward the ceiling and knees at 90 degrees. | Lower your right arm and left leg toward the floor while keeping the lower back pressed down. | Return to start. | Repeat on the other side. | Alternate.,images/flat/dead-bug-start.webp,images/flat/dead-bug-peak.webp,
dead-hang,Dead Hang,Dead Hang,Colgado Pasivo,strength,static,compound,intermediate,pull_up_bar,back,forearm_flexors,latissimus_dorsi|rectus_abdominis|trapezius,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,4.5,False,False,"A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.","Grip a pull-up bar with palms facing away, shoulder-width apart. | Hang with your arms fully extended and feet off the ground. | Relax your shoulders and let your body hang. | Keep your core lightly engaged. | Hold for the desired duration.",,,images/flat/dead-hang-main.webp
deadlift,Barbell Deadlift,Langhantel-Kreuzheben,Peso Muerto con Barra,strength,pull,compound,intermediate,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,hypertrophy|strength|power,powerlifting|pull_day|big_three|shoulder_safe|knee_safe,6.0,False,False,A full-body compound lift that primarily targets the posterior chain.,"Stand with feet hip-width apart, bar over mid-foot. | Hinge at the hips and grip the bar. | Brace your core and lift by extending hips and knees. | Stand tall at the top, then lower under control. | Repeat.",images/flat/deadlift-start.webp,images/flat/deadlift-peak.webp,
decline-bench-press,Decline Bench Press,Negativbankdrücken,Press de Banca Declinado,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,6.0,False,False,A compound chest press on a decline bench targeting the lower pectorals.,Set the bench to a decline angle. Lie down and secure your feet. | Unrack the barbell and lower it to your lower chest. | Press back up to the start. | Repeat.,images/flat/decline-bench-press-start.webp,images/flat/decline-bench-press-peak.webp,
decline-bench-press-barbell,Decline Barbell Bench Press,Negativbank-Langhanteldrücken,Press de Banca Declinado con Barra,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A barbell compound press on a decline bench emphasizing the lower chest.,"Set the bench to a decline angle. Lie down and secure your feet. | Grip the bar slightly wider than shoulder-width. | Lower the bar to your lower chest, then press back up. | Repeat.",images/flat/decline-bench-press-barbell-start.webp,images/flat/decline-bench-press-barbell-peak.webp,
decline-bench-press-ez-bar,Decline EZ-Bar Bench Press,Negativbank-SZ-Stangen-Drücken,Press de Banca Declinado con Barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A decline press using an EZ-bar for a wrist-friendly grip targeting the lower chest.,Set the bench to a decline. Secure your feet and grip the EZ-bar. | Lower the bar to your lower chest. | Press back up explosively. | Repeat.,images/flat/decline-bench-press-ez-bar-start.webp,images/flat/decline-bench-press-ez-bar-peak.webp,
decline-crunch,Decline Crunch,Negativbank-Crunch,Crunch Declinado,strength,push,isolation,intermediate,,core,rectus_abdominis,hip_flexors|obliques,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,3.5,False,True,"A crunch performed on a decline bench, increasing the range of motion and resistance on the abs.",Secure your feet at the top of a decline bench. | Lie back with hands crossed on your chest or behind your head. | Crunch up by flexing your spine toward your knees. | Squeeze your abs at the top. | Lower under control and repeat.,images/flat/decline-crunch-start.webp,images/flat/decline-crunch-peak.webp,
decline-db-fly,Decline Dumbbell Fly,Negativbank-Kurzhantel-Flys,Aperturas con Mancuernas en Banco Declinado,strength,push,isolation,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,An isolation fly movement performed on a decline bench to emphasize the lower chest.,"Lie on a decline bench holding dumbbells above your chest. | With a slight elbow bend, lower the dumbbells wide to each side. | Squeeze the chest to bring them back up. | Repeat.",images/flat/decline-db-fly-start.webp,images/flat/decline-db-fly-peak.webp,
decline-push-up,Decline Push-Up,Negativer Push-Up,Flexión Declinada,strength,push,compound,intermediate,,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|endurance,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,True,A bodyweight push-up with feet elevated to increase upper chest and shoulder activation.,Place your feet on an elevated surface and hands on the ground. | Lower your chest to the floor in a controlled manner. | Push back up to the start. | Repeat.,images/flat/decline-push-up-start.webp,images/flat/decline-push-up-peak.webp,
deficit-deadlift,Deficit Deadlift,Defizit-Kreuzheben,Peso Muerto en Déficit,strength,pull,compound,advanced,barbell,back,erector_spinae|gluteus_maximus|hamstrings,latissimus_dorsi|quadriceps|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.",Stand on a small platform with a loaded barbell over your midfoot. | Hinge down and grip the bar just outside your knees. | Drive through your legs to stand up while keeping the bar close. | Lock out your hips and knees at the top. | Lower under control and repeat.,images/flat/deficit-deadlift-start.webp,images/flat/deficit-deadlift-peak.webp,
deficit-push-ups,Deficit Push Ups,Defizit-Push-Ups,Flexiones en Déficit,strength,push,compound,advanced,,chest,pectoralis_major,anterior_deltoid|serratus_anterior|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion.",Place your hands on two elevated surfaces like parallettes or blocks. | Assume a plank position with hands under your shoulders. | Lower your chest below the level of your hands. | Press back up to extend your arms. | Repeat for the desired number of reps.,images/flat/deficit-push-ups-start.webp,images/flat/deficit-push-ups-peak.webp,
diamond-push-ups,Diamond Push Ups,Diamant-Push-Ups,Flexiones en Diamante,strength,push,compound,intermediate,,chest,pectoralis_major|triceps_brachii,anterior_deltoid|serratus_anterior,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps.",Assume a push-up position with hands close together forming a diamond. | Keep your elbows tucked close to your sides. | Lower your chest toward your hands. | Press back up to extend your arms. | Repeat for the desired number of reps.,images/flat/diamond-push-ups-start.webp,images/flat/diamond-push-ups-peak.webp,
dips,Chest Dips,Chest Dips,Fondos para Pecho,strength,push,compound,intermediate,dip_station,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|strength,push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,A compound bodyweight exercise targeting the lower chest and triceps.,Grip parallel dip bars and lift yourself to the top position with arms locked. | Lean your torso forward slightly. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the starting position. | Repeat.,images/flat/dips-start.webp,images/flat/dips-peak.webp,
donkey-calf-raise,Donkey Calf Raise,Esel-Wadenheben,Elevación de Pantorrilla a la Burra,strength,push,isolation,intermediate,,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|calf_focus,3.5,False,True,A bent-over calf raise that maximizes calf stretch by hinging at the hips.,"Bend at the hips and rest the forearms on a bench or sturdy support. | Place the balls of the feet on a raised platform with heels free. | Drop the heels below platform level for a full stretch. | Drive up onto the toes as high as possible, squeezing the calves. | Lower under control to a deep stretch.",images/flat/donkey-calf-raise-start.webp,images/flat/donkey-calf-raise-peak.webp,
double-kettlebell-dead-clean,Double Kettlebell Dead Clean,Double Kettlebell Dead Clean,Dead Clean con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors|quadriceps|trapezius,power|strength,,8.0,False,False,"An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.",Set two kettlebells on the floor between your feet. | Hinge down and grip both handles. | Drive explosively through your legs and hips. | Pull the kettlebells up and rotate them to the rack position. | Lower them back to the floor and repeat.,images/flat/double-kettlebell-dead-clean-start.webp,images/flat/double-kettlebell-dead-clean-peak.webp,
double-kettlebell-dead-split-snatch,Double Kettlebell Dead Split Snatch,Double Kettlebell Dead Split Snatch,Dead Split Snatch con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus,erector_spinae|hamstrings|quadriceps|trapezius,power|strength,,8.0,False,False,"An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.",Set two kettlebells on the floor between your feet. | Hinge down and grip both handles firmly. | Explosively pull the kettlebells overhead in one motion. | Drop into a split stance to catch them at lockout. | Recover by stepping feet back together.,images/flat/double-kettlebell-dead-split-snatch-start.webp,images/flat/double-kettlebell-dead-split-snatch-peak.webp,
double-kettlebell-overhead-press,Double Kettlebell Overhead Press,Double Kettlebell Schulterdrücken,Press por Encima de la Cabeza con Dos Pesas Rusas,strength,push,compound,intermediate,kettlebell,shoulders,anterior_deltoid|triceps_brachii,rectus_abdominis|serratus_anterior|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core.",Clean two kettlebells to the rack position at your shoulders. | Stand tall with feet hip-width apart. | Press both kettlebells straight overhead. | Lock out your arms at the top. | Lower back to the rack position and repeat.,images/flat/double-kettlebell-overhead-press-start.webp,images/flat/double-kettlebell-overhead-press-peak.webp,
double-kettlebell-row,Double Kettlebell Row,Double Kettlebell Rudern,Remo con Dos Pesas Rusas,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.",Hold a kettlebell in each hand and hinge forward at the hips. | Let your arms hang straight down from your shoulders. | Row both kettlebells to your hips by driving elbows back. | Squeeze your shoulder blades at the top. | Lower under control and repeat.,images/flat/double-kettlebell-row-start.webp,images/flat/double-kettlebell-row-peak.webp,
double-kettlebell-split-jerk,Double Kettlebell Split Jerk,Double Kettlebell Split Jerk,Split Jerk con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,anterior_deltoid|quadriceps,gluteus_maximus|trapezius|triceps_brachii,power|strength,,8.0,False,False,"An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.",Clean two kettlebells to the rack position at your shoulders. | Dip slightly by bending your knees. | Drive the kettlebells overhead explosively. | Split your legs to catch them with locked arms. | Recover by stepping feet back together.,images/flat/double-kettlebell-split-jerk-start.webp,images/flat/double-kettlebell-split-jerk-peak.webp,
double-kettlebell-swing-snatch,Double Kettlebell Swing Snatch,Double Kettlebell Swing Snatch,Swing Snatch con Dos Pesas Rusas,olympic,dynamic,compound,intermediate,kettlebell,full_body,gluteus_maximus|hamstrings,anterior_deltoid|erector_spinae|forearm_flexors|trapezius,power|strength,,8.0,False,False,A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.,Stand with feet shoulder-width apart holding two kettlebells. | Hinge at the hips to swing the bells between your legs. | Explosively drive your hips forward to swing the bells up. | Punch through to catch both kettlebells overhead with locked arms. | Lower under control and repeat.,images/flat/double-kettlebell-swing-snatch-start.webp,images/flat/double-kettlebell-swing-snatch-peak.webp,
dragon-flag,Dragon Flag,Dragon Flag,Dragon Flag,strength,push,compound,advanced,,core,rectus_abdominis,erector_spinae|hip_flexors|obliques|transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,"A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back.",Lie on a bench and grip it firmly behind your head. | Raise your body up so only your upper back stays on the bench. | Keep your body rigid in a straight line. | Lower your body under control until nearly horizontal. | Raise back up and repeat.,images/flat/dragon-flag-start.webp,images/flat/dragon-flag-peak.webp,
dumbbell-bench-pull,Dumbbell Bench Pull,Kurzhantel Bench Pull,Remo en Banco con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A prone rowing movement on a bench for strict upper back work.,"Lie face down on an incline bench holding dumbbells. | Let your arms hang straight down. | Pull the dumbbells up toward your chest, squeezing your shoulder blades. | Lower with control. | Repeat.",images/flat/dumbbell-bench-pull-start.webp,images/flat/dumbbell-bench-pull-peak.webp,
dumbbell-calf-raise,Dumbbell Calf Raise,Kurzhantel Wadenheben,Elevación de Talones con Mancuernas,strength,push,isolation,intermediate,dumbbell,lower_legs,gastrocnemius|soleus,forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch.",Stand holding a dumbbell in each hand at your sides. | Place the balls of your feet on a raised surface with heels hanging off. | Press through the balls of your feet to raise your heels as high as possible. | Squeeze your calves at the top of the movement. | Lower your heels below the platform to stretch the calves. | Repeat for the desired number of reps.,images/flat/dumbbell-calf-raise-start.webp,images/flat/dumbbell-calf-raise-peak.webp,
dumbbell-deadlift,Dumbbell Deadlift,Kurzhantel Kreuzheben,Peso Muerto con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,erector_spinae|gluteus_maximus|hamstrings,latissimus_dorsi|quadriceps|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.","Stand with dumbbells in front of your thighs, feet hip-width apart. | Hinge at the hips and lower the dumbbells along your legs with a flat back. | Keep the dumbbells close to your shins throughout the descent. | Drive through your heels to return to standing. | Extend your hips fully at the top without hyperextending your lower back. | Repeat for the desired number of reps.",images/flat/dumbbell-deadlift-start.webp,images/flat/dumbbell-deadlift-peak.webp,
dumbbell-face-pull,Dumbbell Face Pull,Kurzhantel Face Pull,Face Pull con Mancuernas,strength,pull,isolation,intermediate,dumbbell,back,posterior_deltoid|rhomboids,biceps_brachii|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.,Stand or sit holding a dumbbell in each hand with arms extended forward. | Bend your elbows and pull the dumbbells toward your face. | Flare your elbows out wide to shoulder height. | Squeeze your rear delts and upper back at the peak. | Lower the dumbbells back under control. | Repeat for the desired number of reps.,images/flat/dumbbell-face-pull-start.webp,images/flat/dumbbell-face-pull-peak.webp,
dumbbell-floor-press,Dumbbell Floor Press,Kurzhantel Floor Press,Press de Suelo 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,6.0,False,False,"A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.",Lie on the floor with a dumbbell in each hand at chest level. | Press the dumbbells upward until arms are extended. | Lower under control until elbows touch the floor. | Repeat.,images/flat/dumbbell-floor-press-start.webp,images/flat/dumbbell-floor-press-peak.webp,
dumbbell-front-raise,Dumbbell Front Raise,Kurzhantel Frontheben,Elevación Frontal con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,anterior_deltoid,lateral_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise targeting the anterior deltoid through a forward raise motion.,"Stand with dumbbells at your sides, palms facing your thighs. | Raise one or both dumbbells forward to shoulder height. | Lower under control. | Repeat.",images/flat/dumbbell-front-raise-start.webp,images/flat/dumbbell-front-raise-peak.webp,
dumbbell-front-squat,Dumbbell Front Squat,Kurzhantel Front-Kniebeuge,Sentadilla Frontal con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings|rectus_abdominis,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,False,"A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.",Hold a dumbbell in each hand resting on top of your shoulders. | Keep your elbows high and torso upright. | Lower your hips by bending knees until thighs are parallel to the floor. | Drive through your heels to stand back up. | Maintain a neutral spine throughout. | Repeat for the desired number of reps.,images/flat/dumbbell-front-squat-start.webp,images/flat/dumbbell-front-squat-peak.webp,
dumbbell-push-press,Dumbbell Push Press,Kurzhantel Push Press,Press de Empuje con Mancuernas,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|triceps_brachii,gluteus_maximus|lateral_deltoid|quadriceps|trapezius,hypertrophy|strength|power,shoulder_focus|push_day,6.0,False,False,A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.,"Stand holding dumbbells at shoulder height with palms facing forward. | Slightly bend your knees into a quarter squat. | Drive through your legs to generate momentum, then press the dumbbells overhead. | Lock out your arms at the top. | Lower the dumbbells back to shoulder height with control.",images/flat/dumbbell-push-press-start.webp,images/flat/dumbbell-push-press-peak.webp,
dumbbell-reverse-fly,Dumbbell Reverse Fly,Kurzhantel Reverse Fly,Pájaro Invertido con Mancuernas,strength,pull,isolation,intermediate,dumbbell,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.",Hinge forward at the hips holding dumbbells with arms hanging down. | Keep your back flat and knees slightly bent. | Raise the dumbbells out to the sides until level with your shoulders. | Squeeze your shoulder blades together at the top. | Lower the dumbbells back with control. | Repeat for the desired number of reps.,images/flat/dumbbell-reverse-fly-start.webp,images/flat/dumbbell-reverse-fly-peak.webp,
dumbbell-romanian-deadlift,Dumbbell Romanian Deadlift,Kurzhantel Rumänisches Kreuzheben,Peso Muerto Rumano con Mancuernas,strength,pull,compound,intermediate,dumbbell,back,gluteus_maximus|hamstrings,erector_spinae|forearm_flexors,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch.",Stand holding dumbbells in front of your thighs with a soft knee bend. | Hinge at the hips and push your glutes back. | Lower the dumbbells along your legs until you feel a hamstring stretch. | Keep your back flat and shoulders pulled back. | Drive your hips forward to return to standing. | Repeat for the desired number of reps.,images/flat/dumbbell-romanian-deadlift-start.webp,images/flat/dumbbell-romanian-deadlift-peak.webp,
dumbbell-shoulder-press,Dumbbell Shoulder Press,Kurzhantel Schulterdrücken,Press de Hombros con Mancuernas,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,"An overhead press with dumbbells performed seated or standing, building the front and side delts.","Sit or stand holding dumbbells at shoulder height, palms facing forward. | Press both dumbbells overhead until arms are fully extended. | Keep your core braced and avoid arching your lower back. | Lower the dumbbells under control back to shoulder height. | Do not let the dumbbells drift behind your head. | Repeat for the desired number of reps.",images/flat/dumbbell-shoulder-press-start.webp,images/flat/dumbbell-shoulder-press-peak.webp,
dumbbell-side-bend,Dumbbell Side Bend,Kurzhantel Seitbeuge,Flexión Lateral con Mancuerna,strength,push,isolation,beginner,dumbbell,core,obliques,erector_spinae|quadratus_lumborum|transverse_abdominis,hypertrophy,core_focus,5.0,True,False,A standing oblique isolation exercise using a dumbbell to develop lateral core strength and stability.,"Stand upright holding a dumbbell in one hand at your side. | Keep the opposite hand on your hip or behind your head. | Bend laterally toward the dumbbell side, lowering it along your thigh. | Return to upright, then bend to the opposite side using only your obliques. | Complete all reps per side.",images/flat/dumbbell-side-bend-start.webp,images/flat/dumbbell-side-bend-peak.webp,
dumbbell-snatch,Dumbbell Snatch,Kurzhantel Snatch,Snatch con Mancuerna,olympic,dynamic,compound,intermediate,dumbbell,full_body,anterior_deltoid|gluteus_maximus|trapezius,erector_spinae|hamstrings|quadriceps,power|strength,,8.0,False,False,An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.,"Stand with feet shoulder-width apart, dumbbell on the floor between your feet. | Hinge and grip the dumbbell with one hand. | Explosively extend hips, knees, and ankles to pull the dumbbell upward. | Punch the dumbbell overhead in one fluid motion. | Lock out your arm and stabilize at the top. | Complete reps on one side, then switch.",images/flat/dumbbell-snatch-start.webp,images/flat/dumbbell-snatch-peak.webp,
dumbbell-split-squat,Dumbbell Split Squat,Kurzhantel Split-Kniebeuge,Sentadilla en Postura Dividida con Mancuernas,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.","Stand in a split stance holding dumbbells at your sides. | Keep your torso upright and core braced. | Lower your back knee toward the floor by bending both knees. | Stop when your front thigh is parallel to the floor. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/dumbbell-split-squat-start.webp,images/flat/dumbbell-split-squat-peak.webp,
dumbbell-tricep-extension,Dumbbell Tricep Extension,Kurzhantel Trizeps-Extension,Extensión de Tríceps con Mancuerna,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A single-arm overhead tricep extension for balanced arm development.,Stand holding a dumbbell in one hand overhead. | Lower the dumbbell behind your head by bending your elbow. | Extend your arm back to the starting position. | Keep your elbow close to your head. | Repeat on both sides.,images/flat/dumbbell-tricep-extension-start.webp,images/flat/dumbbell-tricep-extension-peak.webp,
dumbbell-upright-row,Dumbbell Upright Row,Kurzhantel Hochziehen,Remo al Mentón con Mancuernas,strength,pull,compound,intermediate,dumbbell,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii|rhomboids,hypertrophy,shoulder_focus|pull_day,6.0,False,False,A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.,"Stand holding two dumbbells in front of your thighs, palms facing your body. | Pull the dumbbells straight up along your body, leading with your elbows. | Raise until the dumbbells reach chin height and elbows are above the wrists. | Pause briefly, then lower with control. | Repeat for the desired reps.",images/flat/dumbbell-upright-row-start.webp,images/flat/dumbbell-upright-row-peak.webp,
dumbbell-wrist-curl,Dumbbell Wrist Curl,Kurzhantel Handgelenk-Curl,Curl de Muñeca con Mancuerna,strength,pull,isolation,beginner,dumbbell,lower_arms,forearm_flexors,brachioradialis,hypertrophy,arm_day|grip_focus,5.0,True,False,A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.,"Sit on a bench with the forearm resting on the thigh, palm up. | Hold a dumbbell with the wrist hanging off the knee. | Let the dumbbell roll down to the fingertips. | Curl the dumbbell up by flexing the wrist. | Lower under control. Complete reps per side.",images/flat/dumbbell-wrist-curl-start.webp,images/flat/dumbbell-wrist-curl-peak.webp,
ez-bar-curl,EZ-Bar Curl,SZ-Stangen-Curl,Curl con Barra Z,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"An isolation exercise targeting the biceps using an EZ-bar, which reduces wrist strain compared to a straight barbell.","Stand holding an EZ-bar with an underhand grip on the angled portions. | Curl the bar up toward your shoulders, keeping your elbows pinned. | Squeeze at the top, then lower under control. | Repeat.",images/flat/ez-bar-curl-start.webp,images/flat/ez-bar-curl-peak.webp,
ez-bar-reverse-curl,EZ-Bar Reverse Curl,SZ-Stange Reverse Curl,Curl Inverso con Barra Z,strength,pull,isolation,beginner,ez_bar,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.,Hold an EZ-bar with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat.,images/flat/ez-bar-reverse-curl-start.webp,images/flat/ez-bar-reverse-curl-peak.webp,
ez-bar-shrug,EZ-Bar Shrug,SZ-Stangen-Shrug,Encogimiento de Hombros con Barra Z,strength,pull,isolation,beginner,ez_bar,shoulders,trapezius,rhomboids,hypertrophy,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,A shrug using an EZ-bar for a comfortable grip while loading the trapezius.,"Stand holding an EZ-bar in front of you. | Shrug your shoulders straight up. | Hold at the top, then lower. | Repeat.",images/flat/ez-bar-shrug-start.webp,images/flat/ez-bar-shrug-peak.webp,
ez-bar-spider-curl,EZ Bar Spider Curl,SZ-Stangen Spider Curl,Spider Curl con Barra Z,strength,pull,isolation,intermediate,ez_bar,upper_arms,biceps_brachii,brachialis|brachioradialis,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,"A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.",Lie chest down on an incline bench holding an EZ bar with underhand grip. | Let your arms hang straight down from your shoulders. | Curl the bar up toward your shoulders. | Squeeze your biceps at the top of the movement. | Lower the bar back down with control. | Repeat for the desired number of reps.,images/flat/ez-bar-spider-curl-start.webp,images/flat/ez-bar-spider-curl-peak.webp,
ez-bar-upright-row,EZ-Bar Upright Row,SZ-Stangen Upright Row,Remo al Mentón con Barra Z,strength,pull,compound,intermediate,ez_bar,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,An upright row variation using an EZ-bar for more comfortable wrist positioning.,"Stand holding an EZ-bar with a shoulder-width grip on the angled portions. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower with control. | Repeat.",images/flat/ez-bar-upright-row-start.webp,images/flat/ez-bar-upright-row-peak.webp,
face-pull,Cable Face Pull,Kabel Face Pull,Face Pull en Polea,strength,pull,compound,beginner,cable,shoulders,posterior_deltoid|rhomboids,trapezius,hypertrophy|rehabilitation,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A cable exercise targeting the rear deltoids and external rotators.,"Attach a rope to a high cable pulley. | Pull the rope toward your face, separating the ends. | Squeeze your rear deltoids and external rotators. | Return to the starting position with control. | Repeat.",images/flat/face-pull-start.webp,images/flat/face-pull-peak.webp,
floor-ez-bar-press,Floor EZ-Bar Press,Boden SZ-Stangen-Press,Press en Suelo con Barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A floor press variation using an EZ-bar for a more comfortable wrist and elbow position.,Lie on the floor holding an EZ-bar over your chest. | Lower the bar until your elbows touch the floor. | Press back up to full extension. | Repeat.,images/flat/floor-ez-bar-press-start.webp,images/flat/floor-ez-bar-press-peak.webp,
floor-press,Floor Press,Floor Press,Press en Suelo,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.",Lie on the floor and position yourself under a barbell in a rack. | Lower the barbell to your chest until elbows touch the floor. | Press back up to lockout. | Repeat.,images/flat/floor-press-start.webp,images/flat/floor-press-peak.webp,
flutter-kicks,Flutter Kicks,Flutter Kicks,Flutter Kicks,strength,push,compound,intermediate,,core,hip_flexors|rectus_abdominis,transverse_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor.,Lie flat on your back with your legs extended. | Place your hands under your glutes for support. | Lift both legs a few inches off the floor. | Alternate kicking your legs up and down in a small range. | Keep your core braced and lower back pressed down. | Continue for the desired duration or reps.,images/flat/flutter-kicks-start.webp,images/flat/flutter-kicks-peak.webp,
front-lever,Front Lever,Front Lever,Front Lever,strength,static,compound,advanced,pull_up_bar,back,latissimus_dorsi|pectoralis_major,anterior_deltoid|biceps_brachii|erector_spinae|rectus_abdominis,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.","Grip the bar with an overhand grip and hang. | Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up. | Extend your body horizontally with arms straight and chest facing the ceiling. | Keep your body rigid and parallel to the floor. | Hold for the desired duration, then tuck and lower under control.",,,images/flat/front-lever-main.webp
front-squat,Front Squat,Front Squat,Sentadilla Frontal,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,"A barbell squat with the bar held in front on the deltoids, emphasizing quads and core.",Clean or rack the bar to your front deltoids with elbows high. | Squat down keeping torso upright until thighs are parallel. | Drive back up. | Repeat.,images/flat/front-squat-start.webp,images/flat/front-squat-peak.webp,
glute-bridge,Glute Bridge,Glute Bridge,Puente de Glúteos,strength,push,isolation,beginner,,upper_legs,gluteus_maximus,hamstrings,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,A bodyweight glute activation exercise performed lying on the floor.,Lie on your back with knees bent and feet flat on the floor. | Drive your hips up by squeezing your glutes. | Hold briefly at the top with hips fully extended. | Lower your hips back down with control. | Repeat.,images/flat/glute-bridge-start.webp,images/flat/glute-bridge-peak.webp,
glute-kickback,Glute Kickback,Gluteus Kickback,Patada de Glúteo,strength,push,isolation,beginner,,upper_legs,gluteus_maximus,erector_spinae|gluteus_medius|hamstrings,hypertrophy,leg_day|glute_focus,3.5,True,True,A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.,"Begin on all fours with hands under shoulders and knees under hips. | Keeping the knee bent at 90 degrees, drive one heel toward the ceiling. | Squeeze the glute at the top of the movement. | Lower the leg back to the starting position with control. | Complete all reps, then switch sides.",images/flat/glute-kickback-start.webp,images/flat/glute-kickback-peak.webp,
goblet-squat,Goblet Squat,Goblet Squat,Sentadilla Goblet,strength,push,compound,beginner,kettlebell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,False,False,A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.,Hold a kettlebell at chest height with both hands. | Squat down keeping the weight close to your chest. | Drive back up. | Repeat.,images/flat/goblet-squat-start.webp,images/flat/goblet-squat-peak.webp,
good-morning,Good Morning,Good Morning,Buenos Días,strength,pull,compound,intermediate,barbell,upper_legs,erector_spinae|gluteus_maximus|hamstrings,,hypertrophy|strength,leg_day|shoulder_safe|knee_safe,6.0,False,False,A hip-hinge movement with a barbell on the back for posterior chain development.,"Stand with a barbell across your upper back. | Hinge at the hips, pushing them back while keeping your back flat. | Lower your torso until it's nearly parallel to the floor. | Drive your hips forward to return to standing. | Repeat.",images/flat/good-morning-start.webp,images/flat/good-morning-peak.webp,
hack-squat,Hack Squat,Hack Squat,Hack Squat,strength,push,compound,intermediate,hack_squat,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.","Load the hack squat machine and step on, positioning your back and shoulders against the pads. | Place your feet shoulder-width on the platform with toes turned out slightly. | Unlock the safety handles and lower the sled by bending at the knees and hips. | Descend until your thighs are at least parallel to the platform. | Drive through your heels to extend the legs and push the sled back to the start. | Re-engage the safety handles after your final rep.",images/flat/hack-squat-start.webp,images/flat/hack-squat-peak.webp,
hack-squat-calf-raise,Hack Squat Calf Raise,Hack Squat Wadenheben,Elevación de Talones en Máquina Hack Squat,strength,push,isolation,intermediate,hack_squat,lower_legs,gastrocnemius|soleus,,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar.",Load yourself into a hack squat machine with shoulders under the pads. | Place the balls of your feet on the platform with heels hanging off. | Keep your legs straight with a slight knee bend. | Press through the balls of your feet to raise your heels. | Lower your heels back below the platform for a stretch. | Repeat for the desired number of reps.,images/flat/hack-squat-calf-raise-start.webp,images/flat/hack-squat-calf-raise-peak.webp,
hammer-curl,Dumbbell Hammer Curl,Kurzhantel Hammer Curl,Curl de Martillo 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,5.0,False,False,A bicep curl variation with a neutral grip targeting the brachioradialis.,"Stand holding dumbbells at your sides with palms facing each other. | Curl the weights up while keeping your palms facing inward. | Squeeze at the top, then lower under control. | Repeat.",images/flat/hammer-curl-start.webp,images/flat/hammer-curl-peak.webp,
handstand-push-ups,Handstand Push Ups,Handstand Push-Ups,Flexiones en Pino,strength,push,compound,advanced,,shoulders,anterior_deltoid|triceps_brachii,lateral_deltoid|rectus_abdominis|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,5.0,False,True,"An inverted press against a wall, lowering the head to the floor and pressing back up to a full handstand.",Kick up into a handstand against a wall with hands shoulder-width apart. | Brace your core and keep your body straight. | Lower your head toward the floor by bending your elbows. | Stop just before your head touches the ground. | Press through your hands to return to full handstand. | Repeat for the desired number of reps.,images/flat/handstand-push-ups-start.webp,images/flat/handstand-push-ups-peak.webp,
hang-clean,Hang Clean,Hang Clean,Cargada desde Colgante,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps|trapezius,anterior_deltoid|erector_spinae|hamstrings,power|strength,,8.0,False,False,"A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.","Stand holding a barbell with a shoulder-width grip at your thighs. | Hinge at the hips to lower the bar just above your knees. | Explosively extend your hips, knees, and ankles. | Shrug your shoulders and pull the bar up. | Catch the bar on your front shoulders in a quarter squat. | Stand tall, then return to the hang position.",images/flat/hang-clean-start.webp,images/flat/hang-clean-peak.webp,
hang-power-clean,Hang Power Clean,Hang Power Clean,Power Clean desde Colgante,olympic,dynamic,compound,intermediate,barbell,full_body,gluteus_maximus|quadriceps|trapezius,erector_spinae|hamstrings,power|strength,,8.0,False,False,"A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.",Stand with feet hip-width apart holding a barbell at your thighs. | Hinge at the hips to lower the bar to just above the knees. | Drive through your hips and legs explosively. | Pull the bar up and catch it on your front shoulders in a partial squat. | Stand tall with the bar racked on your shoulders. | Lower the bar back to the hang position.,images/flat/hang-power-clean-start.webp,images/flat/hang-power-clean-peak.webp,
hanging-knee-raise,Hanging Knee Raise,Hängendes Knieheben,Elevación de Rodillas Colgado,strength,pull,compound,beginner,pull_up_bar,core,hip_flexors|rectus_abdominis,forearm_flexors|obliques,hypertrophy|strength,core_focus,6.0,False,False,A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees.,"Hang from a pull-up bar with an overhand grip, arms fully extended. | Engage your core and raise your knees toward your chest. | Hold briefly at the top. | Lower your legs slowly back to the starting position. | Repeat for the desired reps.",images/flat/hanging-knee-raise-start.webp,images/flat/hanging-knee-raise-peak.webp,
hanging-leg-raise,Hanging Leg Raise,Hängendes Beinheben,Elevación de Piernas Colgado,strength,pull,isolation,intermediate,pull_up_bar,core,hip_flexors|rectus_abdominis,obliques,hypertrophy|strength,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An advanced core exercise performed hanging from a bar.,"Hang from a pull-up bar with an overhand grip. | Raise your legs in front of you until they are parallel to the floor. | Hold briefly, then lower with control. | Avoid swinging. | Repeat.",images/flat/hanging-leg-raise-start.webp,images/flat/hanging-leg-raise-peak.webp,
heel-elevated-squat,Heel-Elevated Squat,Kniebeuge mit erhöhten Fersen,Sentadilla con Talones Elevados,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,adductors|erector_spinae|hamstrings,hypertrophy|strength,leg_day,6.0,False,False,A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.,"Place weight plates or a wedge under your heels, feet shoulder-width apart. | Hold a barbell across your upper back or hold dumbbells at your sides. | Brace your core and descend into a squat, keeping your torso upright. | Squat until thighs are parallel to the floor or lower. | Drive through your feet to return to the starting position.",images/flat/heel-elevated-squat-start.webp,images/flat/heel-elevated-squat-peak.webp,
hex-bar-deadlift,Hex Bar Deadlift,Hex-Bar Deadlift,Peso Muerto con Barra Hexagonal,strength,pull,compound,intermediate,trap_bar,back,erector_spinae|gluteus_maximus|quadriceps,forearm_flexors|hamstrings|trapezius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.",Stand inside a loaded trap bar with feet shoulder-width apart. | Hinge at the hips and knees to grip the handles. | Brace your core and set your back flat. | Drive through your heels and extend hips and knees to stand up. | Lock out at the top with shoulders pulled back. | Lower the bar back to the floor under control.,images/flat/hex-bar-deadlift-start.webp,images/flat/hex-bar-deadlift-peak.webp,
high-plank,High Plank,High Plank,Plancha Alta,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,erector_spinae|obliques,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,5.0,False,True,A plank variation with arms fully extended in a push-up position.,Start in a push-up position with arms fully extended. | Keep your body in a straight line from head to heels. | Brace your core and hold the position. | Breathe steadily throughout.,,,images/flat/high-plank-main.webp
hip-abduction,Machine Hip Abduction,Maschinen-Hüftabduktion,Abducción de Cadera en Máquina,strength,push,isolation,beginner,hip_abduction_machine,upper_legs,gluteus_medius,abductors,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine exercise targeting the outer hip muscles.,Sit in the hip abduction machine with pads against your outer thighs. | Push your legs apart against the resistance. | Hold briefly at the widest point. | Return to the starting position with control. | Repeat.,images/flat/hip-abduction-start.webp,images/flat/hip-abduction-peak.webp,
hip-adduction,Hip Adduction,Hüftadduktion,Aducción de cadera,strength,pull,isolation,intermediate,hip_adduction_machine,upper_legs,adductors,,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.",Sit on the hip adduction machine with your back against the pad. | Place your legs against the pads with the machine set to a comfortable stretch. | Squeeze your legs together until the pads meet in the middle. | Hold the squeeze briefly in the fully closed position. | Let your legs open back out under control to the start. | Repeat for the desired number of reps.,images/flat/hip-adduction-start.webp,images/flat/hip-adduction-peak.webp,
hip-thrust,Barbell Hip Thrust,Langhantel Hip Thrust,Hip thrust con barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|gluteus_medius,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load|requires_bench,6.0,False,False,A compound glute exercise using a barbell across the hips.,"Sit on the floor with your upper back against a bench, barbell across your hips. | Drive your hips up until your thighs are parallel to the floor. | Squeeze your glutes at the top. | Lower your hips back down with control. | Repeat.",images/flat/hip-thrust-start.webp,images/flat/hip-thrust-peak.webp,
horizontal-leg-press,Horizontal Leg Press,Horizontale Beinpresse,Prensa de piernas horizontal,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A machine leg press performed horizontally, targeting quads, glutes, and hamstrings.",Sit in a horizontal leg press machine and place feet shoulder-width apart. | Unlock the machine and lower the platform toward your chest. | Press the platform back to the start. | Repeat.,images/flat/horizontal-leg-press-start.webp,images/flat/horizontal-leg-press-peak.webp,
incline-bench-ez-bar-press,Incline EZ-Bar Bench Press,Schrägbankdrücken mit SZ-Stange,Press en banco inclinado con barra Z,strength,push,compound,intermediate,ez_bar,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip.,Set bench to 30–45 degrees. Grip the EZ-bar with hands on the angled sections. | Lower the bar to your upper chest. | Press back up to full extension. | Repeat.,images/flat/incline-bench-ez-bar-press-start.webp,images/flat/incline-bench-ez-bar-press-peak.webp,
incline-bench-press,Incline Barbell Bench Press,Schrägbankdrücken mit Langhantel,Press en banco inclinado con barra,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,6.0,False,False,A barbell pressing movement on an incline bench targeting the upper chest.,Lie on an incline bench set to 30-45 degrees. | Grip the bar slightly wider than shoulder-width and unrack. | Lower the bar to your upper chest. | Press the bar back up to full extension. | Repeat.,images/flat/incline-bench-press-start.webp,images/flat/incline-bench-press-peak.webp,
incline-db-curl,Incline Dumbbell Curl,Schrägbank-Kurzhantelcurl,Curl con mancuernas en banco inclinado,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A bicep curl on an incline bench for a deeper stretch of the long head.,"Sit on an incline bench set to 45 degrees, holding dumbbells at your sides. | Let your arms hang straight down with palms forward. | Curl the dumbbells up toward your shoulders. | Lower with control to full extension. | Repeat.",images/flat/incline-db-curl-start.webp,images/flat/incline-db-curl-peak.webp,
incline-db-press,Incline Dumbbell Press,Schrägbankdrücken mit Kurzhanteln,Press con mancuernas en banco inclinado,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,6.0,False,False,An incline pressing movement emphasizing the upper chest.,Set bench to 30-degree incline and sit back with dumbbells at shoulder level. | Press dumbbells up and together until arms are fully extended. | Lower dumbbells back to shoulder level with control. | Repeat.,images/flat/incline-db-press-start.webp,images/flat/incline-db-press-peak.webp,
incline-dumbbell-fly,Incline Dumbbell Fly,Schrägbank-Kurzhantelflys,Apertura con mancuernas en banco inclinado,strength,pull,isolation,intermediate,dumbbell,chest,pectoralis_major,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,"An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest.",Lie back on an incline bench holding dumbbells above your chest. | Press the dumbbells up with palms facing each other. | Maintain a slight bend in your elbows throughout. | Lower the dumbbells in a wide arc until you feel a chest stretch. | Squeeze your chest to bring the dumbbells back together. | Repeat for the desired number of reps.,images/flat/incline-dumbbell-fly-start.webp,images/flat/incline-dumbbell-fly-peak.webp,
incline-hammer-curl,Incline Hammer Curl,Schrägbank-Hammer-Curl,Curl martillo en banco inclinado,strength,pull,isolation,intermediate,dumbbell,upper_arms,biceps_brachii|brachialis,forearm_flexors,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.,Sit on an incline bench holding dumbbells with a neutral grip. | Allow arms to hang straight. | Curl the dumbbells up in a hammer motion. | Lower slowly. | Repeat.,images/flat/incline-hammer-curl-start.webp,images/flat/incline-hammer-curl-peak.webp,
incline-push-ups,Incline Push-Up,Incline Push-Up,Push-up inclinado,strength,push,compound,beginner,,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|endurance,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,True,A beginner-friendly push-up variation with hands elevated on a bench or step.,"Place your hands on a bench or elevated surface, shoulder-width apart. | Extend your legs behind you into a plank position. | Lower your chest toward the bench by bending your elbows. | Push back up to the starting position. | Repeat.",images/flat/incline-push-ups-start.webp,images/flat/incline-push-ups-peak.webp,
inverted-row,Inverted Row,Inverted Row,Remo invertido,strength,pull,compound,intermediate,barbell,back,latissimus_dorsi|rhomboids|trapezius,biceps_brachii|posterior_deltoid|rectus_abdominis,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.","Set a barbell in a rack at about waist height. | Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip. | Hang with arms extended, heels on the floor, body straight from head to ankles. | Pull your chest to the bar, squeezing the shoulder blades together. | Lower yourself under control until arms are fully extended. | Repeat.",images/flat/inverted-row-start.webp,images/flat/inverted-row-peak.webp,
jump-squat,Jump Squat,Jump Squat,Sentadilla con Salto,plyometrics,dynamic,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,gastrocnemius|hamstrings,power|endurance,leg_day|conditioning,7.0,False,True,A plyometric bodyweight squat where you explode upward into a vertical jump.,"Stand with feet shoulder-width apart. | Drop into a quarter-squat with the arms back. | Explode upward, swinging the arms up and jumping as high as you can. | Land softly back into a quarter-squat to absorb impact. | Repeat without pausing for the prescribed reps.",images/flat/jump-squat-start.webp,images/flat/jump-squat-peak.webp,
jumping-jacks,Jumping Jacks,Hampelmann,Saltos de Tijera,cardio,dynamic,compound,beginner,,full_body,gastrocnemius|gluteus_medius|lateral_deltoid,abductors|quadriceps|soleus,endurance,full_body|warm_up,8.0,False,True,"This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement.","Stand tall with feet together and arms at your sides. | Simultaneously jump your feet out wide and raise your arms overhead. | Ensure your arms meet or nearly meet above your head. | Jump your feet back together while lowering your arms to your sides. | Maintain a continuous, rhythmic motion.",images/flat/jumping-jacks-start.webp,images/flat/jumping-jacks-peak.webp,
kettlebell-deadlift,Kettlebell Deadlift,Kettlebell-Kreuzheben,Peso muerto con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,erector_spinae|gluteus_maximus|hamstrings,forearm_flexors|quadriceps,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",Stand with feet shoulder-width apart and kettlebell between your feet. | Hinge at the hips and bend your knees to grip the handle. | Brace your core and set your back flat. | Drive through your heels to stand up with the kettlebell. | Lock out at the top with shoulders pulled back. | Lower the kettlebell back to the floor with control.,images/flat/kettlebell-deadlift-start.webp,images/flat/kettlebell-deadlift-peak.webp,
kettlebell-farmers-walk,Kettlebell Farmer's Walk,Kettlebell-Farmer's Walk,Paseo del Granjero con Pesa Rusa,strongman,push,compound,intermediate,kettlebell,full_body,forearm_flexors|trapezius,erector_spinae|gluteus_maximus|quadriceps|rectus_abdominis,strength|power,knee_safe,5.5,False,False,"A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.","Stand between two heavy dumbbells or farmer handles. | Hinge and grip the handles firmly with a neutral grip. | Stand tall with shoulders back and core braced. | Walk forward with short, controlled steps. | Maintain an upright posture throughout the walk. | Set the weights down at the end of the distance.",,,images/flat/kettlebell-farmers-walk-main.webp
kettlebell-lunge-press,Kettlebell Lunge Press,Kettlebell-Ausfallschritt mit Drücken,Zancada con press de pesa rusa,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|quadriceps,hamstrings|rectus_abdominis|triceps_brachii,hypertrophy|strength,lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.","Hold a kettlebell at shoulder height with one arm. | Step forward into a lunge with the opposite leg. | As you lunge, press the kettlebell overhead. | Lock out the arm at the top of the press. | Step back to standing while lowering the kettlebell. | Complete reps on one side, then switch.",images/flat/kettlebell-lunge-press-start.webp,images/flat/kettlebell-lunge-press-peak.webp,
kettlebell-offset-reverse-lunge-and-press,Kettlebell Offset Reverse Lunge and Press,Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt),Zancada inversa con press desequilibrado de pesa rusa,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|quadriceps,hamstrings|obliques|triceps_brachii,hypertrophy|strength,lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.","Hold a kettlebell at shoulder height on one side. | Step backward into a reverse lunge with the opposite leg. | As you reach the bottom of the lunge, press the kettlebell overhead. | Drive through your front heel to return to standing. | Lower the kettlebell back to shoulder height. | Complete reps on one side, then switch.",images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp,images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp,
kettlebell-pistol-squat,Kettlebell Pistol Squat,Kettlebell-Pistolkniebeuge,Sentadilla pistola con pesa rusa,strength,push,compound,advanced,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|rectus_abdominis,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load,6.0,True,False,An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.,"Hold a kettlebell at your chest with both hands. | Stand on one leg with the other leg extended forward. | Lower your hips down into a one-legged squat. | Keep your raised leg off the floor throughout. | Drive through your standing heel to return to standing. | Complete reps on one side, then switch.",images/flat/kettlebell-pistol-squat-start.webp,images/flat/kettlebell-pistol-squat-peak.webp,
kettlebell-rotational-lunge,Kettlebell Rotational Lunge,Kettlebell-Rotationsausfallschritt,Zancada rotacional con pesa rusa,strength,push,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|quadriceps,gluteus_medius|hamstrings|obliques,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,"A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.","Hold a kettlebell with both hands at your chest. | Step to one side into a lateral lunge. | Rotate your torso toward the lunging leg. | Bring the kettlebell down toward the bent knee. | Push off the lunging leg to return to center. | Complete reps on one side, then switch.",images/flat/kettlebell-rotational-lunge-start.webp,images/flat/kettlebell-rotational-lunge-peak.webp,
kettlebell-russian-twist,Kettlebell Russian Twist,Kettlebell Russian Twist,Giro ruso con pesa rusa,strength,push,compound,intermediate,kettlebell,core,obliques,hip_flexors|rectus_abdominis,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load,6.0,False,False,A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted.,"Sit on the floor with your knees bent and feet lifted off the ground. | Hold a kettlebell with both hands in front of your chest. | Lean back slightly to engage your core. | Rotate your torso to one side, bringing the kettlebell next to your hip. | Rotate to the opposite side in a controlled motion. | Repeat for the desired number of reps.",images/flat/kettlebell-russian-twist-start.webp,images/flat/kettlebell-russian-twist-peak.webp,
kettlebell-single-leg-deadlift,Kettlebell Single Leg Deadlift,Kettlebell-Einbein-Kreuzheben,Peso muerto a una pierna con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,gluteus_maximus|hamstrings,erector_spinae|gluteus_medius,hypertrophy|strength,shoulder_safe|knee_safe,6.0,True,False,"A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.","Hold a kettlebell in one hand and stand on the opposite leg. | Hinge at the hip and lower the kettlebell toward the floor. | Extend your free leg straight back for balance. | Lower until your torso is parallel to the floor. | Drive through your standing heel to return to standing. | Complete reps on one side, then switch.",images/flat/kettlebell-single-leg-deadlift-start.webp,images/flat/kettlebell-single-leg-deadlift-peak.webp,
kettlebell-swing,Kettlebell Swing,Kettlebell-Swing,Swing con pesa rusa,strength,dynamic,compound,intermediate,kettlebell,upper_legs,gluteus_maximus|hamstrings,erector_spinae|quadriceps,power|endurance,leg_day|shoulder_safe|knee_safe,8.0,False,False,An explosive hip-hinge movement using a kettlebell for power and conditioning.,"Stand with feet shoulder-width apart, kettlebell on the floor in front. | Hinge at the hips, grip the kettlebell, and hike it back between your legs. | Explosively drive your hips forward to swing the kettlebell to chest height. | Let the kettlebell swing back between your legs. | Repeat in a fluid motion.",images/flat/kettlebell-swing-start.webp,images/flat/kettlebell-swing-peak.webp,
kettlebell-turkish-get-ups,Kettlebell Turkish Get Ups,Türkisch Aufstehen mit Kettlebell,Levantamiento Turco con Kettlebell,strength,push,compound,intermediate,kettlebell,full_body,anterior_deltoid|gluteus_maximus|rectus_abdominis,obliques|quadriceps|triceps_brachii,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,"A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility.","Lie on your back holding a kettlebell pressed overhead in one hand. | Bend the knee on the same side and plant the foot flat. | Roll up onto your opposite elbow, then to your hand. | Drive your hips up and sweep your straight leg back into a lunge. | Stand up fully while keeping the kettlebell locked out overhead. | Reverse the sequence to return to the start.",images/flat/kettlebell-turkish-get-ups-start.webp,images/flat/kettlebell-turkish-get-ups-peak.webp,
kettlebell-windmills,Kettlebell Windmills,Kettlebell Windmill,Molino de Viento con Pesa Rusa,strength,pull,compound,intermediate,kettlebell,full_body,adductors|anterior_deltoid|obliques,erector_spinae|gluteus_maximus|hamstrings,hypertrophy|strength,lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,True,False,"A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.","Stand holding a kettlebell locked out overhead in one hand. | Turn your feet about 45 degrees away from the working arm. | Keeping the kettlebell up, hinge at the hips sideways. | Reach your opposite hand down toward your foot. | Drive your hips back to stand up tall. | Complete reps on one side, then switch.",images/flat/kettlebell-windmills-start.webp,images/flat/kettlebell-windmills-peak.webp,
knee-push-ups,Knee Push Ups,Knie Push-Up,Push-Up en Rodillas,strength,push,compound,beginner,,chest,pectoralis_major,anterior_deltoid|rectus_abdominis|triceps_brachii,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength.",Start in a push-up position with your knees on the floor. | Place your hands shoulder-width apart on the ground. | Keep your body in a straight line from knees to shoulders. | Lower your chest toward the floor by bending your elbows. | Press through your hands to return to the starting position. | Repeat for the desired number of reps.,images/flat/knee-push-ups-start.webp,images/flat/knee-push-ups-peak.webp,
l-sit,L Sit,L-Sit,L-Sit,strength,static,compound,advanced,dip_station,full_body,hip_flexors|rectus_abdominis,latissimus_dorsi|quadriceps|triceps_brachii,hypertrophy|strength,knee_safe|shoulder_safe|no_axial_load|lower_back_safe,6.0,False,False,"An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength.",Sit on the floor or press up on parallel bars with arms straight. | Lock your elbows and depress your shoulders. | Lift your legs straight out in front of you parallel to the floor. | Form an L shape with your body. | Hold the position for the prescribed duration. | Lower your legs with control to exit.,,,images/flat/l-sit-main.webp
landmine-press,Landmine Press,Landmine Press,Press Landmine,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy|strength,shoulder_focus|push_day,6.0,True,False,"A unilateral shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.","Load one end of a barbell into a landmine attachment and load the other end with a plate. | Stand in a staggered or square stance and hold the sleeve end of the barbell at shoulder height with one hand. | Brace your core and press the bar forward and upward along its natural arc. | Fully extend your arm without locking the elbow, then lower the bar back under control. | Complete all reps on one side before switching.",images/flat/landmine-press-start.webp,images/flat/landmine-press-peak.webp,
lat-pulldown,Lat Pulldown,Latzug,Jalón al Pecho,strength,pull,compound,beginner,cable,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy|strength,pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,6.0,False,False,A cable machine exercise targeting the latissimus dorsi.,"Sit at the lat pulldown machine with thighs secured under the pads. | Grip the wide bar with an overhand grip. | Pull the bar down to your upper chest, squeezing your lats. | Slowly return the bar to the starting position. | Repeat.",images/flat/lat-pulldown-start.webp,images/flat/lat-pulldown-peak.webp,
lateral-raise,Dumbbell Lateral Raise,Kurzhantel Seitheben,Elevación Lateral con Mancuernas,strength,push,isolation,beginner,dumbbell,shoulders,lateral_deltoid,anterior_deltoid,hypertrophy,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation movement targeting the lateral deltoid for shoulder width.,Stand holding dumbbells at your sides. | Raise the dumbbells out to the sides until arms are parallel to the floor. | Lower under control. | Repeat.,images/flat/lateral-raise-start.webp,images/flat/lateral-raise-peak.webp,
leg-curl,Lying Leg Curl,Liegender Beinbeuger,Curl de Piernas Tumbado,strength,pull,isolation,beginner,leg_curl,upper_legs,hamstrings,gastrocnemius,hypertrophy,leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the hamstrings using a leg curl machine.,Lie face down on the leg curl machine with ankles under the pad. | Curl your heels toward your glutes. | Squeeze your hamstrings at the top. | Lower with control. | Repeat.,images/flat/leg-curl-start.webp,images/flat/leg-curl-peak.webp,
leg-extension,Leg Extension,Beinstrecker,Extensión de Piernas,strength,push,isolation,beginner,leg_extension,upper_legs,quadriceps,,hypertrophy,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,False,False,An isolation exercise for the quadriceps using a machine.,Sit in the leg extension machine with ankles behind the pad. | Extend your legs until they are straight. | Squeeze your quads at the top. | Lower with control. | Repeat.,images/flat/leg-extension-start.webp,images/flat/leg-extension-peak.webp,
leg-press,Leg Press,Beinpresse,Prensa de Piernas,strength,push,compound,beginner,leg_press,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,6.0,False,False,A machine-based compound movement for the quads and glutes.,Sit in the leg press machine with feet shoulder-width apart on the platform. | Release the safety catches and lower the platform by bending your knees. | Push the platform back up until legs are nearly straight. | Do not lock your knees at the top. | Repeat.,images/flat/leg-press-start.webp,images/flat/leg-press-peak.webp,
lunge,Lunge,Ausfallschritt,Zancada,strength,push,compound,intermediate,,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,shoulder_safe|lower_back_safe|no_axial_load|knee_safe,5.0,True,True,"A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time.","Stand tall with your feet hip-width apart. | Step forward with one leg into a long stride. | Lower your back knee toward the floor until both knees form 90-degree angles. | Drive through your front heel to return to standing. | Complete reps on one side, then switch.",images/flat/lunge-start.webp,images/flat/lunge-peak.webp,
lying-leg-raise,Lying Leg Raise,Liegendes Beinheben,Elevación de Piernas Acostado,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|transverse_abdominis,hypertrophy|strength,core_focus,5.0,False,True,A floor-based core exercise that targets the lower abs and hip flexors by raising straight legs from a supine position.,"Lie flat on your back with legs straight and hands under your lower back or gripping a stable surface behind your head. | Keeping your legs together and core braced, raise them to vertical (or as high as flexibility allows). | Pause briefly at the top. | Lower your legs slowly toward the floor without letting them touch. | Repeat for the desired reps.",images/flat/lying-leg-raise-start.webp,images/flat/lying-leg-raise-peak.webp,
lying-tricep-extension,Lying Tricep Extension,Liegend Trizeps-Strecken,Extensión de Tríceps Tumbado,strength,push,isolation,intermediate,dumbbell,upper_arms,triceps_brachii,anterior_deltoid,hypertrophy,knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.,Lie flat on a bench with a barbell or dumbbells held overhead. | Keep your upper arms vertical and elbows pointed forward. | Lower the weight toward your forehead by bending your elbows. | Extend your arms back to the starting position. | Squeeze your triceps at the top. | Repeat for the desired number of reps.,images/flat/lying-tricep-extension-start.webp,images/flat/lying-tricep-extension-peak.webp,
machine-back-extension,Machine Back Extension,Rückenstrecker an der Maschine,Extensión de Espalda en Máquina,strength,pull,isolation,beginner,back_extension_machine,back,erector_spinae,gluteus_maximus|hamstrings,hypertrophy|rehabilitation,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,"A seated machine isolation exercise for the lower back: with the hips and legs held in place, the torso is driven backwards against a padded lever to extend the spine against a weight stack.","Sit in the back extension machine with your feet flat on the foot platform and the roller pad set behind your upper back, just below the shoulder blades. | Grip the handles at your sides and let your torso come forward into a slight flexion — this is the starting position. | Push back against the pad by extending your spine until your torso is leaning back and your lower back is fully contracted. | Pause briefly at full extension, then return to the starting position under control, resisting the weight stack on the way back. | Repeat for the desired number of reps.",images/flat/machine-back-extension-start.webp,images/flat/machine-back-extension-peak.webp,
machine-bicep-curl,Machine Bicep Curl,Maschine Bizeps-Curl,Curl de Bíceps en Máquina,strength,pull,isolation,beginner,bicep_curl_machine,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine-based bicep curl for isolated arm training.,Sit in the machine and adjust the pad to your arm length. | Grip the handles with an underhand grip. | Curl the handles toward your shoulders. | Lower with control. | Repeat.,images/flat/machine-bicep-curl-start.webp,images/flat/machine-bicep-curl-peak.webp,
machine-calf-raise,Machine Calf Raise,Maschine Wadenhebenmaschine,Elevación de Pantorrillas en Máquina,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius|soleus,,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A standing machine exercise isolating the calves through a full stretch and rise onto the toes.,Stand in the calf raise machine with the balls of your feet on the platform. | Position the shoulder pads firmly. | Lower your heels below the platform for a full stretch. | Push through the balls of your feet to rise onto your toes. | Squeeze your calves at the top. | Lower with control and repeat.,images/flat/machine-calf-raise-start.webp,images/flat/machine-calf-raise-peak.webp,
machine-chest-fly,Machine Chest Fly,Butterfly-Maschine,Aperturas en Máquina,strength,pull,isolation,beginner,chest_fly_machine,chest,pectoralis_major,anterior_deltoid|serratus_anterior,hypertrophy,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A chest isolation exercise performed on a machine that arcs the handles together in front of the body.,Sit in the chest fly machine and adjust the seat so the handles align with your chest. | Grip the handles with a slight bend in your elbows. | Bring the handles together in front of your chest in a smooth arc. | Squeeze your pectorals at the point of peak contraction. | Return under control to the starting position without slamming the weight. | Repeat for the desired number of reps.,images/flat/machine-chest-fly-start.webp,images/flat/machine-chest-fly-peak.webp,
machine-seated-crunch,Machine Seated Crunch,Bauchmaschine sitzend,Abdominales en Máquina Sentado,strength,push,isolation,beginner,ab_crunch_machine,core,rectus_abdominis,obliques|transverse_abdominis,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance.,Sit in the abdominal crunch machine and grip the handles. | Position the chest pad against your upper body. | Contract your abs to crunch your torso forward and down. | Squeeze at the bottom of the movement. | Return to the starting position with control. | Repeat for the desired number of reps.,images/flat/machine-seated-crunch-start.webp,images/flat/machine-seated-crunch-peak.webp,
machine-shoulder-press,Machine Shoulder Press,Maschine Schulterdrücken,Press de Hombros en Máquina,strength,push,compound,beginner,shoulder_press_machine,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,A machine-based overhead pressing movement for the shoulders.,Sit in the machine with your back against the pad. | Grip the handles at shoulder level. | Press the handles overhead until arms are fully extended. | Lower with control to the starting position. | Repeat.,images/flat/machine-shoulder-press-start.webp,images/flat/machine-shoulder-press-peak.webp,
machine-triceps-extension,Machine Triceps Extension,Trizepsstrecken an der Maschine,Extensión de Tríceps en Máquina,strength,push,isolation,beginner,tricep_extension_machine,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|no_axial_load|shoulder_safe,5.0,False,False,"A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso.","Sit in the tricep extension machine with your back against the seat pad and your upper arms resting flat on the arm pad in front of your chest. | Take a handle in each hand with your elbows bent and your hands up near shoulder height. | Keeping your upper arms pressed into the pad, extend your elbows to drive the handles down and away until your arms are straight. | Squeeze your triceps at full extension, then bend your elbows to return to the start under control. | Repeat for the desired number of reps.",images/flat/machine-triceps-extension-start.webp,images/flat/machine-triceps-extension-peak.webp,
mountain-climbers,Mountain Climbers,Mountain Climbers,Mountain Climbers,cardio,dynamic,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques|quadriceps,endurance,core|cardio|no_axial_load|lower_back_safe|shoulder_safe|knee_safe,8.0,False,True,A dynamic bodyweight exercise combining core work with cardio.,"Start in a high plank position. | Drive one knee toward your chest. | Quickly switch legs, driving the other knee forward. | Continue alternating at a brisk pace. | Repeat.",images/flat/mountain-climbers-start.webp,images/flat/mountain-climbers-peak.webp,
muscle-ups,Muscle Ups,Muscle-Up,Muscle-Ups,strength,pull,compound,advanced,pull_up_bar,back,latissimus_dorsi|triceps_brachii,anterior_deltoid|biceps_brachii|pectoralis_major,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe,6.0,False,False,An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.,"Hang from a pull-up bar with a false grip. | Pull yourself up explosively toward the bar. | As your chest reaches the bar, rotate your elbows over and transition into a dip. | Press your body up until your arms are fully extended above the bar. | Lower back down with control through the same path. | Repeat for the desired number of reps.",images/flat/muscle-ups-start.webp,images/flat/muscle-ups-peak.webp,
negative-pull-ups,Negative Pull Ups,Negative Pull-Ups,Dominadas Negativas,strength,pull,compound,beginner,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,6.0,False,False,"A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.",Use a box or jump to position yourself at the top of a pull-up. | Grip the bar with hands shoulder-width apart. | Hold your chin above the bar briefly. | Lower yourself slowly over 3-5 seconds with control. | Fully extend your arms at the bottom. | Reset and repeat for the desired number of reps.,images/flat/negative-pull-ups-start.webp,images/flat/negative-pull-ups-peak.webp,
neutral-grip-pull-ups,Neutral Grip Pull Ups,Klimmzüge im Neutralgriff,Dominadas en Agarre Neutro,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi,biceps_brachii|brachialis|forearm_flexors|rhomboids,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance.",Grip parallel bars with palms facing each other. | Hang with your arms fully extended. | Pull yourself up until your chin clears the bar. | Squeeze your lats at the top of the movement. | Lower yourself with control to the starting position. | Repeat for the desired number of reps.,images/flat/neutral-grip-pull-ups-start.webp,images/flat/neutral-grip-pull-ups-peak.webp,
nordic-hamstring-curl,Nordic Hamstring Curl,Nordic Hamstring Curl,Curl Nórdico de Isquiotibiales,strength,pull,isolation,advanced,glute_ham_developer,upper_legs,hamstrings,gastrocnemius|gluteus_maximus,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.",Kneel on a pad with your ankles anchored under a fixed support. | Keep your torso upright and your hips extended. | Slowly lower your body forward by resisting with your hamstrings. | Catch yourself with your hands just before hitting the floor. | Push back up and pull yourself to the starting position. | Repeat for the desired number of reps.,images/flat/nordic-hamstring-curl-start.webp,images/flat/nordic-hamstring-curl-peak.webp,
ohp,Barbell Overhead Press,Langhantel-Schulterdrücken (OHP),Press Militar con Barra,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,A compound overhead pressing movement targeting the shoulders and triceps.,"Stand with feet shoulder-width apart, bar at collarbone level. | Brace your core and press the bar overhead. | Lock out at the top with the bar over your mid-foot. | Lower the bar back to collarbone height. | Repeat.",images/flat/ohp-start.webp,images/flat/ohp-peak.webp,
one-arm-kettlebell-bicep-curl,One Arm Kettlebell Bicep Curl,Einarmige Kettlebell-Bizepsbeugung,Curl de Bíceps con Pesa Rusa a Un Brazo,strength,pull,isolation,intermediate,kettlebell,upper_arms,biceps_brachii,brachialis|forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,True,False,"A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.","Stand tall holding a kettlebell in one hand. | Keep your elbow pinned to your side. | Curl the kettlebell toward your shoulder by flexing your bicep. | Squeeze at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch.",images/flat/one-arm-kettlebell-bicep-curl-start.webp,images/flat/one-arm-kettlebell-bicep-curl-peak.webp,
overhead-tricep-extension,Overhead Tricep Extension,Überkopf-Trizepsstreckung,Extensión de Tríceps por Encima de la Cabeza,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation exercise for the triceps emphasizing the long head.,Stand or sit holding a dumbbell overhead with both hands. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms back to the starting position. | Keep your elbows close to your head throughout. | Repeat.,images/flat/overhead-tricep-extension-start.webp,images/flat/overhead-tricep-extension-peak.webp,
pause-deadlift,Pause Deadlift,Deadlift mit Pause,Peso Muerto con Pausa,strength,pull,compound,advanced,barbell,back,erector_spinae|gluteus_maximus|hamstrings,quadriceps|trapezius,strength|power,powerlifting|shoulder_safe|knee_safe,6.0,False,False,A deadlift variation with a deliberate pause just below the knees to build strength off the floor.,"Set up for a conventional deadlift. | Pull the bar off the floor and pause when it passes your knees. | Hold for 2–3 seconds, then complete the lift. | Lower under control. | Repeat.",images/flat/deadlift-start.webp,images/flat/deadlift-peak.webp,
planche,Planche,Planche,Plancha Calisténica,strength,static,compound,advanced,,chest,anterior_deltoid|pectoralis_major,serratus_anterior|triceps_brachii,strength|power,calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,True,An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground.,Begin in a push-up position with hands turned outward. | Lean forward until your center of mass is over your hands. | Lift your feet off the ground keeping the body horizontal. | Hold the position. | Return to the floor with control.,,,images/flat/planche-main.webp
plank,Plank,Plank,Plancha,strength,static,compound,beginner,,core,rectus_abdominis|transverse_abdominis,erector_spinae,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,An isometric core exercise that strengthens the entire midsection.,Place your forearms on the floor with elbows under your shoulders. | Extend your legs back and rise onto your toes. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired duration. | Lower your knees to exit the hold.,,,images/flat/plank-main.webp
preacher-curl,Preacher Curl,Preacher Curl,Curl en Banco Scott,strength,pull,isolation,beginner,ez_bar,upper_arms,biceps_brachii,brachialis,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A curl variation using a preacher bench to isolate the biceps.,Sit at a preacher bench with your upper arms resting on the pad. | Hold an EZ-bar with an underhand grip. | Curl the bar up toward your shoulders. | Lower with control until arms are nearly straight. | Repeat.,images/flat/preacher-curl-start.webp,images/flat/preacher-curl-peak.webp,
pull-up,Pull-Up,Klimmzug,Dominada,strength,pull,compound,intermediate,pull_up_bar,back,latissimus_dorsi,biceps_brachii|posterior_deltoid|rhomboids,hypertrophy|strength,pull_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A bodyweight compound pull targeting the lats and biceps.,"Hang from a bar with an overhand grip, slightly wider than shoulder-width. | Pull yourself up until your chin is over the bar. | Lower yourself under control to a dead hang. | Repeat.",images/flat/pull-up-start.webp,images/flat/pull-up-peak.webp,
push-press,Push Press,Push Press,Press de Empuje,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,quadriceps|triceps_brachii,strength|power,push_day|knee_safe,6.0,False,False,A barbell overhead press using leg drive to press heavier loads overhead.,Stand with a barbell racked on your front deltoids. | Dip slightly at the knees. | Drive up with your legs and press the bar overhead. | Lock out fully. | Lower to the start. | Repeat.,images/flat/push-press-start.webp,images/flat/push-press-peak.webp,
push-up,Push-Up,Push-Up,Push-Up,strength,push,compound,beginner,,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|endurance,push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,True,"A fundamental bodyweight exercise for the chest, shoulders, and triceps.",Start in a high plank position with hands shoulder-width apart. | Lower your body until your chest nearly touches the floor. | Push back up to the starting position. | Keep your body in a straight line throughout. | Repeat.,images/flat/push-up-start.webp,images/flat/push-up-peak.webp,
rear-delt-fly,Rear Delt Fly,Hinterer Deltamuskel Fly,Apertura de Deltoides Posterior,strength,pull,isolation,beginner,dumbbell,shoulders,posterior_deltoid|rhomboids,trapezius,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench,5.0,False,False,An isolation movement targeting the posterior deltoids and upper back.,"Hold dumbbells and hinge forward at the hips. | With a slight bend in elbows, raise the dumbbells out to the sides. | Squeeze your shoulder blades at the top. | Lower with control. | Repeat.",images/flat/rear-delt-fly-start.webp,images/flat/rear-delt-fly-peak.webp,
reverse-curl,Reverse Curl,Reverse Curl,Curl Inverso,strength,pull,isolation,beginner,barbell,upper_arms,brachialis|forearm_extensors,biceps_brachii,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A barbell curl with an overhand grip targeting the brachialis and forearm extensors.,Stand and hold a barbell with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat.,images/flat/reverse-curl-start.webp,images/flat/reverse-curl-peak.webp,
reverse-lunge,Reverse Lunge,Rückwärts-Ausfallschritt,Zancada Inversa,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy,leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe,6.0,True,False,A lunge variation stepping backward for better knee stability.,Stand holding dumbbells at your sides. | Step one leg back and lower your knee toward the floor. | Lower until your front thigh is parallel to the floor. | Push through your front heel to return to standing. | Repeat on both sides.,images/flat/reverse-lunge-start.webp,images/flat/reverse-lunge-peak.webp,
ring-dips,Ring Dips,Ring Dips,Fondos en Anillas,strength,push,compound,advanced,rings,chest,pectoralis_major|triceps_brachii,anterior_deltoid,hypertrophy|strength,calisthenics|knee_safe|no_axial_load|lower_back_safe,6.0,False,False,"A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.",Support yourself on the rings with arms locked out. | Lower your body by bending the elbows until upper arms are parallel to the ground. | Press back up to the starting position. | Repeat.,images/flat/ring-dips-start.webp,images/flat/ring-dips-peak.webp,
ring-face-pull,Ring Face Pull,Ring Face Pull,Face Pull en Anillas,strength,pull,compound,intermediate,rings,back,posterior_deltoid|rhomboids,trapezius,hypertrophy|rehabilitation,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A face pull using gymnastic rings for adjustable resistance and improved shoulder health.,"Grip the rings and lean back so your body is at an angle. | Pull the rings toward your face, flaring elbows to the sides. | Hold briefly, then return. | Repeat.",images/flat/ring-face-pull-start.webp,images/flat/ring-face-pull-peak.webp,
romanian-deadlift,Romanian Deadlift,Rumänisches Kreuzheben,Peso Muerto Rumano,strength,pull,compound,intermediate,barbell,upper_legs,gluteus_maximus|hamstrings,erector_spinae,hypertrophy|strength,leg_day|knee_safe|shoulder_safe,6.0,False,False,A hip-hinge movement emphasizing the hamstrings and glutes.,"Stand holding a barbell at hip level with an overhand grip. | Hinge at the hips, pushing them back while keeping legs nearly straight. | Lower the bar along your legs until you feel a hamstring stretch. | Drive your hips forward to return to standing. | Repeat.",images/flat/romanian-deadlift-start.webp,images/flat/romanian-deadlift-peak.webp,
russian-twist,Russian Twist,Russian Twist,Giro Ruso,strength,pull,isolation,beginner,,core,obliques|rectus_abdominis,hip_flexors,hypertrophy,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,False,True,A rotational core exercise targeting the obliques.,"Sit on the floor with knees bent, lean back slightly. | Hold your hands together or hold a weight at chest level. | Rotate your torso to one side, then the other. | Keep your core braced throughout. | Repeat.",images/flat/russian-twist-start.webp,images/flat/russian-twist-peak.webp,
seated-calf-raise,Seated Calf Raise,Sitzende Wadenübung,Elevación de Talones Sentado,strength,push,isolation,beginner,seated_calf_raise_machine,lower_legs,soleus,gastrocnemius,hypertrophy,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,A machine calf raise performed seated to specifically target the soleus muscle.,Sit at a calf raise machine with the pads resting on your thighs. | Lower your heels as far as possible. | Raise up onto your toes. | Lower under control. | Repeat.,images/flat/seated-calf-raise-start.webp,images/flat/seated-calf-raise-peak.webp,
seated-db-press,Seated Dumbbell Shoulder Press,Sitzende Kurzhantel-Schulterdrücken,Press de Hombro con Mancuernas Sentado,strength,push,compound,intermediate,dumbbell,shoulders,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,push_day|knee_safe|lower_back_safe|no_axial_load|requires_bench,6.0,False,False,A seated pressing movement for the shoulders using dumbbells.,"Sit on a bench with back support, holding dumbbells at shoulder height. | Press the dumbbells overhead until arms are fully extended. | Lower the dumbbells back to shoulder level. | Repeat.",images/flat/seated-db-press-start.webp,images/flat/seated-db-press-peak.webp,
shrug,Barbell Shrug,Langhantel Shrug,Encogimiento con Barra,strength,pull,isolation,beginner,barbell,shoulders,trapezius,rhomboids,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,5.0,False,False,An isolation movement for the upper trapezius.,Stand holding a barbell at arm's length with an overhand grip. | Shrug your shoulders straight up toward your ears. | Hold briefly at the top. | Lower your shoulders back down with control. | Repeat.,images/flat/shrug-start.webp,images/flat/shrug-peak.webp,
side-lying-hip-abduction,Side-Lying Hip Abduction,Side-Lying Hip Abduction,Abducción de Cadera Acostado de Lado,strength,push,isolation,beginner,,upper_legs,abductors|gluteus_medius,,hypertrophy|rehabilitation,leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,3.5,True,True,A bodyweight isolation exercise targeting the gluteus medius and hip abductors.,Lie on your side with legs stacked. | Keep the bottom leg slightly bent. | Raise the top leg toward the ceiling. | Lower under control. | Repeat on both sides.,images/flat/side-lying-hip-abduction-start.webp,images/flat/side-lying-hip-abduction-peak.webp,
side-plank,Side Plank,Side Plank,Plancha Lateral,strength,static,compound,beginner,,core,obliques|transverse_abdominis,gluteus_medius|rectus_abdominis,endurance|strength,core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe,3.5,False,True,A lateral plank variation targeting the obliques and lateral core.,"Lie on your side with your forearm on the floor, elbow under your shoulder. | Lift your hips off the floor, forming a straight line from head to feet. | Hold the position, keeping your core tight. | Breathe steadily. | Repeat on both sides.",,,images/flat/side-plank-main.webp
single-arm-db-row,Single-Arm Dumbbell Row,Einarmiges Kurzhantel-Rudern,Remo con Mancuerna a Un Brazo,strength,pull,compound,intermediate,dumbbell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load|requires_bench,6.0,True,False,A unilateral back exercise using a dumbbell for balanced development.,"Place one knee and hand on a bench for support. | Hold a dumbbell in the other hand with arm extended. | Pull the dumbbell up toward your hip, squeezing your shoulder blade. | Lower the dumbbell with control. | Repeat on both sides.",images/flat/single-arm-db-row-start.webp,images/flat/single-arm-db-row-peak.webp,
sit-ups,Sit-Ups,Sit-Ups,Abdominales,strength,pull,compound,beginner,,core,hip_flexors|rectus_abdominis,obliques,hypertrophy|endurance,core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,True,A classic abdominal exercise with a full range of motion.,Lie on your back with knees bent and feet anchored. | Cross your arms over your chest or place hands behind your head. | Sit all the way up until your torso is upright. | Lower back down with control. | Repeat.,images/flat/sit-ups-start.webp,images/flat/sit-ups-peak.webp,
skull-crusher,Skull Crusher,Skull Crusher,Skull Crusher,strength,push,isolation,intermediate,barbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench,5.0,False,False,A lying triceps extension using a barbell to isolate the triceps through a full range of motion.,Lie on a flat bench holding a barbell over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat.,images/flat/skull-crusher-start.webp,images/flat/skull-crusher-peak.webp,
smith-machine-bulgarian-split,Smith Machine Bulgarian Split Squat,Smith Machine Bulgarische Kniebeuge,Sentadilla Búlgara en Máquina Smith,strength,push,compound,intermediate,smith_machine,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe|requires_bench,6.0,True,False,A Bulgarian split squat performed in a Smith machine for added stability and load control.,Set up a bench behind the Smith machine. Rest the bar on your traps. | Place the rear foot on the bench and front foot forward. | Lower your back knee toward the floor. | Push through the front heel to return. | Repeat on both sides.,images/flat/smith-machine-bulgarian-split-start.webp,images/flat/smith-machine-bulgarian-split-peak.webp,
squat,Barbell Back Squat,Langhantel-Kniebeuge,Sentadilla Trasera con Barra,strength,push,compound,intermediate,barbell,upper_legs,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength|power,powerlifting|leg_day|big_three,6.0,False,False,"A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.","Position the bar on your upper traps. | Unrack and step back, feet shoulder-width apart. | Brace your core and squat down until thighs are parallel. | Drive through your heels to stand back up. | Repeat.",images/flat/squat-start.webp,images/flat/squat-peak.webp,
standing-calf-raise,Standing Calf Raise,Stehende Wadenhebeübung,Elevación de Talones de Pie,strength,push,isolation,beginner,standing_calf_raise_machine,lower_legs,gastrocnemius,soleus,hypertrophy,leg_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,A calf raise performed standing to develop the gastrocnemius through a full range of motion.,Stand on the edge of a platform or calf raise machine. | Lower heels below the platform. | Push up onto your toes. | Lower slowly. | Repeat.,images/flat/machine-calf-raise-start.webp,images/flat/machine-calf-raise-peak.webp,
straight-arm-pulldown,Straight-Arm Pulldown,Straight-Arm-Pulldown,Jalón con Brazos Rectos,strength,pull,isolation,intermediate,cable,back,latissimus_dorsi,posterior_deltoid|triceps_brachii,hypertrophy,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,An isolation exercise for the lats using a cable with arms kept straight.,"Stand facing a cable machine with a straight bar attached to the high pulley. | With arms nearly straight, push the bar down in an arc toward your thighs. | Squeeze your lats at the bottom. | Slowly return the bar to the starting position. | Repeat.",images/flat/straight-arm-pulldown-start.webp,images/flat/straight-arm-pulldown-peak.webp,
sumo-deadlift,Sumo Deadlift,Sumo-Kreuzheben,Peso Muerto Sumo,strength,pull,compound,intermediate,barbell,back,gluteus_maximus|quadriceps,erector_spinae|hamstrings,hypertrophy|strength|power,powerlifting|leg_day|shoulder_safe|knee_safe,6.0,False,False,"A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.","Stand with feet wider than shoulder-width, toes pointed outward. | Grip the bar between your legs. | Brace your core and drive through your heels to stand. | Lower under control. | Repeat.",images/flat/sumo-deadlift-start.webp,images/flat/sumo-deadlift-peak.webp,
superman,Superman,Superman,Superman,strength,pull,isolation,beginner,,back,erector_spinae|gluteus_maximus,hamstrings,hypertrophy|rehabilitation,core|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,3.5,False,True,"A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.","Lie face down with arms extended overhead. | Simultaneously lift your arms, chest, and legs off the floor. | Hold briefly at the top. | Lower under control. | Repeat.",images/flat/superman-start.webp,images/flat/superman-peak.webp,
tricep-kickback,Dumbbell Tricep Kickback,Kurzhantel-Trizeps-Kickback,Patada de Tríceps con Mancuerna,strength,push,isolation,beginner,dumbbell,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,True,False,An isolation exercise for the triceps performed in a bent-over position.,"Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees. | Extend your arm straight back, squeezing the tricep. | Hold briefly at full extension. | Lower with control. | Repeat on both sides.",images/flat/tricep-kickback-start.webp,images/flat/tricep-kickback-peak.webp,
tricep-pushdown,Cable Tricep Pushdown,Kabel-Trizeps-Pushdown,Jalón de Tríceps en Cable,strength,push,isolation,beginner,cable,upper_arms,triceps_brachii,,hypertrophy,arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe,5.0,False,False,An isolation exercise targeting the triceps using a cable machine.,Stand facing a cable machine with a straight bar attachment. | Grip the bar and pin your elbows to your sides. | Push the bar down until your arms are fully extended. | Slowly return to the starting position. | Repeat.,images/flat/tricep-pushdown-start.webp,images/flat/tricep-pushdown-peak.webp,
upright-row,Barbell Upright Row,Langhantel Hochziehen,Remo al Mentón con Barra,strength,pull,compound,intermediate,barbell,shoulders,lateral_deltoid|trapezius,anterior_deltoid|biceps_brachii,hypertrophy,knee_safe|lower_back_safe|no_axial_load,6.0,False,False,A compound pulling movement for the lateral deltoids and upper traps.,"Stand holding a barbell with a shoulder-width overhand grip. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower the bar with control. | Repeat.",images/flat/upright-row-start.webp,images/flat/upright-row-peak.webp,
wall-sit,Wall Sit,Wandsitzen,Sentadilla en Pared,strength,static,compound,beginner,,upper_legs,gluteus_maximus|quadriceps,hamstrings,endurance|strength,leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe,5.0,False,True,A static isometric exercise holding a squat position against a wall to build quad endurance.,Stand with back against a wall. | Slide down until thighs are parallel to the floor. | Hold the position. | Stand back up when done.,,,images/flat/wall-sit-main.webp
weighted-wall-crunch,Weighted Wall Crunch,Gewichtetes Wandcrunch,Crunch en Pared con Peso,strength,pull,isolation,intermediate,dumbbell,core,rectus_abdominis,obliques,hypertrophy,core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,A crunch variation with feet on a wall for better isolation.,"Lie on the floor with your feet flat against a wall, knees at 90 degrees. | Hold a dumbbell against your chest with both hands. | Crunch up, lifting your shoulder blades off the floor. | Lower with control. | Repeat.",images/flat/weighted-wall-crunch-start.webp,images/flat/weighted-wall-crunch-peak.webp,
wide-grip-bench-press,Wide-Grip Bench Press,Bankdrücken mit breitem Griff,Press de Banca en Agarre Ancho,strength,push,compound,intermediate,barbell,chest,pectoralis_major,anterior_deltoid|triceps_brachii,hypertrophy|strength,push_day|knee_safe|no_axial_load|lower_back_safe|requires_bench,6.0,False,False,A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.,Lie on a flat bench. Grip the barbell wider than shoulder-width. | Lower the bar to mid-chest. | Press back up to full extension. | Repeat.,images/flat/wide-grip-bench-press-start.webp,images/flat/wide-grip-bench-press-peak.webp,
wide-grip-seated-cable-row,Wide Grip Seated Cable Row,Sitzrudern mit breitem Griff am Kabelzug,Remo en Polea Sentado en Agarre Ancho,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A seated rowing variation with a wide grip emphasizing the upper back.,"Sit at a cable row station with feet on the platform. | Grip a wide bar with an overhand grip. | Pull the bar toward your upper abdomen, squeezing your shoulder blades. | Extend your arms back to the starting position with control. | Repeat.",images/flat/wide-grip-seated-cable-row-start.webp,images/flat/wide-grip-seated-cable-row-peak.webp,