id stringlengths 3 47 | name_en stringlengths 5 47 | name_de stringlengths 5 57 | name_es stringlengths 5 61 | category stringclasses 5
values | force_type stringclasses 4
values | mechanic stringclasses 2
values | difficulty stringclasses 3
values | equipment stringclasses 56
values | body_part stringclasses 9
values | primary_muscles stringclasses 101
values | secondary_muscles stringlengths 6 97 ⌀ | goals stringclasses 31
values | tags stringlengths 4 100 ⌀ | met float64 1.3 11.8 | is_unilateral bool 2
classes | is_bodyweight bool 2
classes | description_en stringlengths 43 294 | instructions_en stringlengths 111 669 | image_flat_start stringlengths 26 70 ⌀ | image_flat_peak stringlengths 25 69 ⌀ | image_flat_main stringlengths 27 54 ⌀ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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-pull-ups | Wide Grip Pull Ups | Klimmzüge mit breitem Griff | Dominadas en Agarre Ancho | strength | pull | compound | intermediate | pull_up_bar | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids|trapezius | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width. | Grip the pull-up bar with an overhand grip wider than shoulder-width. | Hang with arms fully extended and core braced. | Pull your chest toward the bar by driving your elbows down. | Keep your shoulders pulled back as you rise. | Lower yourself under control to full extension. | Repeat for the desired number of reps. | images/flat/wide-grip-pull-ups-start.webp | images/flat/wide-grip-pull-ups-peak.webp | null |
wide-grip-push-ups | Wide Grip Push Ups | Liegestütz weiter Griff | Flexiones con Agarre Ancho | strength | push | compound | intermediate | 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 a wider hand placement to emphasize the chest. | Start in a high plank with hands wider than shoulder-width. | Keep your body in a straight line from head to heels. | Lower your chest toward the floor by bending your elbows. | Keep your core braced and glutes engaged. | Press back up until your arms are extended. | Repeat for the desired number of reps. | images/flat/wide-grip-push-ups-start.webp | images/flat/wide-grip-push-ups-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 |
wide-legged-forward-fold | Wide-Legged Forward Fold | Weite Vorbeuge im Stand | Flexión con Piernas Abiertas | stretching | static | compound | beginner | null | upper_legs | adductors|hamstrings | erector_spinae|gastrocnemius | mobility | mobility|stretching | 5 | false | true | A standing fold from a wide stance with the hands on the floor, lengthening the hamstrings and the inner thighs while the spine hangs long. | Stand with the feet wide apart and the outer edges parallel. | Place the hands on the hips, lift the chest and hinge forward from the hip joints. | Bring the hands to the floor under the shoulders and let the head hang. | Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet. | ... | null | null | images/flat/wide-legged-forward-fold-main.webp |
wide-stance-leg-press | Wide-Stance Leg Press | Beinpresse mit weitem Stand | Prensa de piernas con postura amplia | strength | push | compound | beginner | leg_press | upper_legs | adductors | gluteus_maximus|hamstrings|quadriceps | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A leg press with a wide, slightly turned-out stance that increases the contribution of the adductors alongside hip and knee extension while the back stays supported. | Set the back pad and seat so your lower back remains supported at the bottom of the repetition. | Place your feet wide on the platform with the toes turned out only as far as the knees can follow comfortably. | Lower the sled by bending the hips and knees while keeping the knees aligned with the toes and the feet flat.... | images/flat/wide-stance-leg-press-start.webp | images/flat/wide-stance-leg-press-peak.webp | null |
wrist-curl | Bilateral Dumbbell Wrist Curl | Beidarmiger Kurzhantel-Handgelenk-Curl | Curl de Muñeca con Mancuernas Bilateral | strength | pull | isolation | beginner | dumbbell | lower_arms | forearm_flexors | brachioradialis | hypertrophy | arm_day|grip_focus | 5 | false | false | A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session. | Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up. | Let both dumbbells roll down to your fingertips. | Curl both dumbbells up by flexing your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of reps. | images/flat/wrist-curl-start.webp | images/flat/wrist-curl-peak.webp | null |
wrist-roller | Wrist Roller | Wrist Roller | Rodillo de Muñeca | strength | push | compound | intermediate | wrist_roller | lower_arms | forearm_extensors|forearm_flexors | anterior_deltoid | hypertrophy|strength | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 6 | false | false | A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength. | Grip the wrist roller handle with arms extended in front at shoulder height. | Let the weight hang from the cord. | Roll the handle forward with alternating wrist movements to wind the weight up. | Keep your arms straight throughout. | Once fully wound, reverse the rotation to lower the weight. | Repeat for the desired... | images/flat/wrist-roller-start.webp | images/flat/wrist-roller-peak.webp | null |
zottman-curl | Zottman Curl | Zottman-Curl | Curl Zottman | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii | brachialis|brachioradialis|forearm_extensors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric. | Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward. | Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso. | At the top, keep the elbows bent and rotate the forearms until the palms... | images/flat/zottman-curl-start.webp | images/flat/zottman-curl-peak.webp | null |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.