id stringlengths 3 41 | name_en stringlengths 5 41 | name_de stringlengths 5 57 | name_es stringlengths 5 58 | category stringclasses 6
values | force_type stringclasses 4
values | mechanic stringclasses 2
values | difficulty stringclasses 3
values | equipment stringclasses 34
values | body_part stringclasses 9
values | primary_muscles stringlengths 6 49 | secondary_muscles stringlengths 6 67 ⌀ | goals stringclasses 14
values | tags stringlengths 7 100 ⌀ | met float64 3.5 10.3 | is_unilateral bool 2
classes | is_bodyweight bool 2
classes | description_en stringlengths 43 209 | instructions_en stringlengths 111 571 | image_flat_start stringlengths 26 64 ⌀ | image_flat_peak stringlengths 25 63 ⌀ | image_flat_main stringclasses 35
values |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
dead-bug | Dead Bug | Dead Bug | Dead Bug | strength | dynamic | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | hip_flexors | endurance|rehabilitation | core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | 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 | null |
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. | null | null | 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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
decline-crunch | Decline Crunch | Negativbank-Crunch | Crunch Declinado | strength | push | isolation | intermediate | null | 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 | null |
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 | 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 | null |
decline-push-up | Decline Push-Up | Negativer Push-Up | Flexión Declinada | strength | push | compound | intermediate | null | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | 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 | null |
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 | 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 | null |
deficit-push-ups | Deficit Push Ups | Defizit-Push-Ups | Flexiones en Déficit | strength | push | compound | advanced | null | chest | pectoralis_major | anterior_deltoid|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | 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 | null |
diamond-push-ups | Diamond Push Ups | Diamant-Push-Ups | Flexiones en Diamante | strength | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A 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 | null |
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 | 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 | null |
donkey-calf-raise | Donkey Calf Raise | Esel-Wadenheben | Elevación de Pantorrilla a la Burra | strength | push | isolation | intermediate | null | 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 | null |
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 | null | 8 | 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 | null |
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 | null | 8 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | null | 8 | 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 | null |
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 | null | 8 | 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 | null |
dragon-flag | Dragon Flag | Dragon Flag | Dragon Flag | strength | push | compound | advanced | null | core | rectus_abdominis | erector_spinae|hip_flexors|obliques|transverse_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | 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 | null |
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 | 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 | null |
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 | 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. |... | images/flat/dumbbell-calf-raise-start.webp | images/flat/dumbbell-calf-raise-peak.webp | null |
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 | 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 ... | images/flat/dumbbell-deadlift-start.webp | images/flat/dumbbell-deadlift-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 numbe... | images/flat/dumbbell-romanian-deadlift-start.webp | images/flat/dumbbell-romanian-deadlift-peak.webp | null |
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 | 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 ... | images/flat/dumbbell-shoulder-press-start.webp | images/flat/dumbbell-shoulder-press-peak.webp | null |
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 | 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 | null |
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 | null | 8 | 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 si... | images/flat/dumbbell-snatch-start.webp | images/flat/dumbbell-snatch-peak.webp | null |
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 | 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 | null |
dumbbell-tricep-extension | Dumbbell Tricep Extension | Kurzhantel Trizeps-Extension | Extensión de Tríceps con Mancuerna | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
flutter-kicks | Flutter Kicks | Flutter Kicks | Flutter Kicks | strength | push | compound | intermediate | null | core | hip_flexors|rectus_abdominis | transverse_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | 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 | null |
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 | 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 tu... | null | null | 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 | 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 | null |
glute-bridge | Glute Bridge | Glute Bridge | Puente de Glúteos | strength | push | isolation | beginner | null | 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 | null |
glute-kickback | Glute Kickback | Gluteus Kickback | Patada de Glúteo | strength | push | isolation | beginner | null | 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 | null |
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 | 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 | null |
good-morning | Good Morning | Good Morning | Buenos Días | strength | pull | compound | intermediate | barbell | upper_legs | erector_spinae|gluteus_maximus|hamstrings | null | hypertrophy|strength | leg_day|shoulder_safe|knee_safe | 6 | 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 | null |
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 | 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 platfor... | images/flat/hack-squat-start.webp | images/flat/hack-squat-peak.webp | null |
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 | null | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | 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 ... | images/flat/hack-squat-calf-raise-start.webp | images/flat/hack-squat-calf-raise-peak.webp | null |
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 | 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 | null |
handstand-push-ups | Handstand Push Ups | Handstand Push-Ups | Flexiones en Pino | strength | push | compound | advanced | null | shoulders | anterior_deltoid|triceps_brachii | lateral_deltoid|rectus_abdominis|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 5 | 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 r... | images/flat/handstand-push-ups-start.webp | images/flat/handstand-push-ups-peak.webp | null |
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 | null | 8 | 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 ... | images/flat/hang-clean-start.webp | images/flat/hang-clean-peak.webp | null |
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 | null | 8 | 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 b... | images/flat/hang-power-clean-start.webp | images/flat/hang-power-clean-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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... | images/flat/heel-elevated-squat-start.webp | images/flat/heel-elevated-squat-peak.webp | null |
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 | 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 | null |
high-plank | High Plank | High Plank | Plancha Alta | strength | static | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | erector_spinae|obliques | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 5 | 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. | null | null | 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 | 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 | null |
hip-adduction | Hip Adduction | Hüftadduktion | Aducción de cadera | strength | pull | isolation | intermediate | hip_adduction_machine | upper_legs | adductors | null | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | 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 s... | images/flat/hip-adduction-start.webp | images/flat/hip-adduction-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 desi... | images/flat/incline-dumbbell-fly-start.webp | images/flat/incline-dumbbell-fly-peak.webp | null |
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 | 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 | null |
incline-push-ups | Incline Push-Up | Incline Push-Up | Push-up inclinado | strength | push | compound | beginner | null | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | 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 | null |
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 | 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 contro... | images/flat/inverted-row-start.webp | images/flat/inverted-row-peak.webp | null |
jump-squat | Jump Squat | Jump Squat | Sentadilla con Salto | plyometrics | dynamic | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings | power|endurance | leg_day|conditioning | 7 | 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 | null |
jumping-jacks | Jumping Jacks | Hampelmann | Saltos de Tijera | cardio | dynamic | compound | beginner | null | full_body | gastrocnemius|gluteus_medius|lateral_deltoid | abductors|quadriceps|soleus | endurance | full_body|warm_up | 8 | 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 | null |
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 | 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 fl... | images/flat/kettlebell-deadlift-start.webp | images/flat/kettlebell-deadlift-peak.webp | null |
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. | null | null | 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 | 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 | null |
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 | 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 sw... | images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp | images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 de... | images/flat/kettlebell-russian-twist-start.webp | images/flat/kettlebell-russian-twist-peak.webp | null |
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 | 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 swit... | images/flat/kettlebell-single-leg-deadlift-start.webp | images/flat/kettlebell-single-leg-deadlift-peak.webp | null |
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 | 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 | null |
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 | 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. | Re... | images/flat/kettlebell-turkish-get-ups-start.webp | images/flat/kettlebell-turkish-get-ups-peak.webp | null |
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 | 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 | null |
knee-push-ups | Knee Push Ups | Knie Push-Up | Push-Up en Rodillas | strength | push | compound | beginner | null | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | 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 desire... | images/flat/knee-push-ups-start.webp | images/flat/knee-push-ups-peak.webp | null |
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 | 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. | null | null | 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 | 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... | images/flat/landmine-press-start.webp | images/flat/landmine-press-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
leg-extension | Leg Extension | Beinstrecker | Extensión de Piernas | strength | push | isolation | beginner | leg_extension | upper_legs | quadriceps | null | hypertrophy | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | 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 | null |
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 | 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 | null |
lunge | Lunge | Ausfallschritt | Zancada | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 5 | 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 | null |
lying-leg-raise | Lying Leg Raise | Liegendes Beinheben | Elevación de Piernas Acostado | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | 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 touc... | images/flat/lying-leg-raise-start.webp | images/flat/lying-leg-raise-peak.webp | null |
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 | 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 | null |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.