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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 | 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 ... | images/flat/machine-back-extension-start.webp | images/flat/machine-back-extension-peak.webp | null |
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 | 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 | null |
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 | null | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | 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 | null |
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 | 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 wit... | images/flat/machine-chest-fly-start.webp | images/flat/machine-chest-fly-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | null | hypertrophy | arm_day|knee_safe|lower_back_safe|no_axial_load|shoulder_safe | 5 | 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 handl... | images/flat/machine-triceps-extension-start.webp | images/flat/machine-triceps-extension-peak.webp | null |
mountain-climbers | Mountain Climbers | Mountain Climbers | Mountain Climbers | cardio | dynamic | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|quadriceps | endurance | core|cardio|no_axial_load|lower_back_safe|shoulder_safe|knee_safe | 8 | 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 | null |
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 | 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 desi... | images/flat/muscle-ups-start.webp | images/flat/muscle-ups-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 th... | images/flat/nordic-hamstring-curl-start.webp | images/flat/nordic-hamstring-curl-peak.webp | null |
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 | 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 | null |
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 | 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 | null |
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 | null | hypertrophy | arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | 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 | null |
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 | 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 | null |
planche | Planche | Planche | Plancha Calisténica | strength | static | compound | advanced | null | chest | anterior_deltoid|pectoralis_major | serratus_anterior|triceps_brachii | strength|power | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | 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. | null | null | images/flat/planche-main.webp |
plank | Plank | Plank | Plancha | strength | static | compound | beginner | null | 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. | null | null | 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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
push-up | Push-Up | Push-Up | Push-Up | strength | push | compound | beginner | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid | hypertrophy|endurance | push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
russian-twist | Russian Twist | Russian Twist | Giro Ruso | strength | pull | isolation | beginner | null | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
side-lying-hip-abduction | Side-Lying Hip Abduction | Side-Lying Hip Abduction | Abducción de Cadera Acostado de Lado | strength | push | isolation | beginner | null | upper_legs | abductors|gluteus_medius | null | 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 | null |
side-plank | Side Plank | Side Plank | Plancha Lateral | strength | static | compound | beginner | null | 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. | null | null | 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 | 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 | null |
sit-ups | Sit-Ups | Sit-Ups | Abdominales | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques | hypertrophy|endurance | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | 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 | null |
skull-crusher | Skull Crusher | Skull Crusher | Skull Crusher | strength | push | isolation | intermediate | barbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying triceps extension 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
superman | Superman | Superman | Superman | strength | pull | isolation | beginner | null | 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 | null |
tricep-kickback | Dumbbell Tricep Kickback | Kurzhantel-Trizeps-Kickback | Patada de Tríceps con Mancuerna | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | 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 | null |
tricep-pushdown | Cable Tricep Pushdown | Kabel-Trizeps-Pushdown | Jalón de Tríceps en Cable | strength | push | isolation | beginner | cable | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | 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 | null |
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 | 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 | null |
wall-sit | Wall Sit | Wandsitzen | Sentadilla en Pared | strength | static | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | hamstrings | endurance|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | 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. | null | null | 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 | 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 | null |
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 | 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 | null |
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 | 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 | null |
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