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 64
values | body_part stringclasses 9
values | primary_muscles stringclasses 110
values | secondary_muscles stringlengths 6 98 ⌀ | goals stringclasses 38
values | tags stringlengths 4 100 ⌀ | met float64 1.3 11.8 | is_unilateral bool 2
classes | is_bodyweight bool 2
classes | description_en stringlengths 43 330 | instructions_en stringlengths 111 713 | image_flat_start stringlengths 26 70 ⌀ | image_flat_peak stringlengths 25 69 ⌀ | image_flat_main stringlengths 27 55 ⌀ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
bent-knee-copenhagen-raises | Bent-Knee Copenhagen Raises | Copenhagen Raises mit gebeugtem Knie | Elevaciones en Plancha Copenhague con Rodilla Flexionada | strength | dynamic | compound | intermediate | flat_bench | core | adductors|obliques | gluteus_medius|quadratus_lumborum|transverse_abdominis | core|strength | core|core_focus|calisthenics|lower_back_safe|no_axial_load|requires_bench | 6 | true | false | A shorter-lever version of the Copenhagen plank raise. In a side plank with your top leg on a flat bench, you bend the knee of your lower leg and lift it up toward the bench, then lower it again. The inner thigh muscles and the obliques work as in the straight-leg version, with less load on the lower leg. | Lie on your side next to a flat bench and place the inside of your top leg or foot on it, with the top knee slightly bent or straight. | Prop yourself up on the elbow of your lower arm, directly under your shoulder. | Lift your hips so that your body forms a straight line from your head to your top leg, and bend the kn... | images/flat/bent-knee-copenhagen-raises-start.webp | images/flat/bent-knee-copenhagen-raises-peak.webp | null |
bent-over-db-row | Bent-Over Dumbbell Row | Vorgebeugtes Kurzhantel-Rudern | Remo con Mancuernas Inclinado | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | pull_day|back_day | 6 | false | false | A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides. | Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in. | Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders. | Brace the core and pull both dumbbells up and slightly back, driving the elbows past ... | images/flat/bent-over-db-row-start.webp | images/flat/bent-over-db-row-peak.webp | null |
bent-over-ez-bar-row | Bent-Over EZ-Bar Row | Vorgebeugtes SZ-Stangen-Rudern | Remo con Barra Z Inclinado | strength | pull | compound | intermediate | ez_bar | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|shoulder_safe | 6 | false | false | A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise. | Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees. | Pull the bar to your lower ribcage. | Lower under control. | Repeat. | images/flat/bent-over-ez-bar-row-start.webp | images/flat/bent-over-ez-bar-row-peak.webp | null |
bicep-curl | Dumbbell Bicep Curl | Kurzhantel-Bizepscurl | Curl de Bíceps con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | An isolation exercise targeting the biceps. | Stand holding dumbbells at your sides, palms forward. | Curl the weights up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat. | images/flat/bicep-curl-start.webp | images/flat/bicep-curl-peak.webp | null |
bicycle-crunch | Bicycle Crunch | Fahrrad-Crunch | Crunch de Bicicleta | strength | pull | compound | beginner | null | core | obliques|rectus_abdominis | hip_flexors | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A dynamic crunch variation targeting both the rectus abdominis and obliques. | Lie on your back with hands behind your head and legs raised. | Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow. | Extend that leg while bringing the other knee in. | Continue alternating in a pedaling motion. | Repeat. | images/flat/bicycle-crunch-start.webp | images/flat/bicycle-crunch-peak.webp | null |
bird-dog | Bird-Dog | Bird-Dog | Bird-Dog | strength | dynamic | compound | beginner | null | core | erector_spinae|transverse_abdominis | gluteus_maximus | endurance|rehabilitation | core|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 5 | false | true | A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core. | Start on all fours with a neutral spine. | Extend your right arm forward and left leg back simultaneously. | Hold for a moment, then return. | Repeat on the other side. | Alternate. | images/flat/bird-dog-start.webp | images/flat/bird-dog-peak.webp | null |
bird-dog-hold | Bird Dog Hold | Bird-Dog-Halt | Bird-Dog Isométrico | strength | static | compound | intermediate | null | core | erector_spinae|rectus_abdominis | gluteus_maximus|obliques|posterior_deltoid | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | true | A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability. | Start on all fours with hands under shoulders and knees under hips. | Extend one arm forward and the opposite leg back. | Keep your core tight and body level. | Hold the position without rotating your torso. | Hold for time. Complete on one side, then switch. | null | null | images/flat/bird-dog-hold-main.webp |
boat-pose | Boat Pose | Bootshaltung | Postura del Barco | strength | static | compound | intermediate | null | core | hip_flexors|rectus_abdominis | erector_spinae|quadriceps | endurance|strength | core|calisthenics | 5 | false | true | A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk. | Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs. | Lean back until you balance just behind the sit bones and lift the chest so the spine stays long. | Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat. | Reach the arms for... | null | null | images/flat/boat-pose-main.webp |
bodyweight-calf-raise | Bodyweight Calf Raise | Bodyweight Wadenheben | Elevación de Talones con Peso Corporal | strength | push | isolation | beginner | null | lower_legs | gastrocnemius | soleus | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus. | Stand with feet hip-width apart on a flat surface. | Push up onto the balls of your feet as high as possible. | Squeeze your calves at the top. | Lower your heels back to the floor under control. | Repeat for the desired number of reps. | images/flat/bodyweight-calf-raise-start.webp | images/flat/bodyweight-calf-raise-peak.webp | null |
bodyweight-good-morning | Bodyweight Good Morning | Bodyweight Good Morning | Buenos Días con Peso Corporal | strength | pull | compound | beginner | null | back | erector_spinae|hamstrings | gluteus_maximus | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | true | A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors. | Stand with feet hip-width apart and hands behind your head. | Keep a slight bend in your knees and brace your core. | Hinge at the hips and lower your torso toward parallel. | Drive your hips forward to return to standing. | Repeat for the desired number of reps. | images/flat/bodyweight-good-morning-start.webp | images/flat/bodyweight-good-morning-peak.webp | null |
bodyweight-lateral-raise | Bodyweight Lateral Raise | Körpergewicht Seitheben | Elevación Lateral con Peso Corporal | strength | push | isolation | beginner | null | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | shoulder_focus|push_day | 3.5 | false | true | A shoulder isolation movement performed without equipment to develop lateral deltoid width. | Stand upright with arms hanging at your sides. | Raise both arms out to the sides with a slight elbow bend until parallel with the floor. | Pause briefly at the top. | Lower slowly back to the starting position. | Repeat for the desired reps. | images/flat/bodyweight-lateral-raise-start.webp | images/flat/bodyweight-lateral-raise-peak.webp | null |
bodyweight-overhead-press | Bodyweight Overhead Press | Bodyweight Overhead Press | Press por Encima de la Cabeza con Peso Corporal | strength | push | compound | beginner | null | shoulders | anterior_deltoid|triceps_brachii | serratus_anterior|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 5 | false | true | An unloaded standing overhead press: the arms press up from the shoulders until they are straight overhead, rehearsing the pressing pattern for the shoulders and triceps without any equipment. | Stand tall with your feet hip-width apart and your hands in loose fists at shoulder height, palms facing forward and elbows under the wrists. | Brace your core and squeeze your glutes so your ribs stay down. | Press both arms straight up until the elbows are fully extended and the upper arms are beside your ears. | Low... | images/flat/bodyweight-overhead-press-start.webp | images/flat/bodyweight-overhead-press-peak.webp | null |
bodyweight-reverse-lunge | Bodyweight Reverse Lunge | Ausfallschritt rückwärts (Körpergewicht) | Zancada Inversa con Peso Corporal | strength | push | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 5 | true | true | A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge. | Stand tall with your feet hip-width apart. | 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/bodyweight-reverse-lunge-start.webp | images/flat/bodyweight-reverse-lunge-peak.webp | null |
bodyweight-squat | Bodyweight Squat | Bodyweight Kniebeuge | Sentadilla con Peso Corporal | strength | push | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | false | true | A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics. | Stand with feet shoulder-width apart and arms extended forward. | Sit back and down by bending your hips and knees. | Lower until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired number of reps. | images/flat/bodyweight-squat-start.webp | images/flat/bodyweight-squat-peak.webp | null |
bow-pose | Bow Pose | Bogenhaltung | Postura del Arco | strength | static | compound | intermediate | null | back | erector_spinae|gluteus_maximus | hamstrings|pectoralis_major | endurance|strength | calisthenics | 5 | false | true | A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line. | Lie face down with the arms beside the body and the forehead resting on the mat. | Bend the knees and take hold of the outside of both ankles. | Press the shins back into the hands so the chest and thighs lift away from the floor. | Hold the lifted position for the prescribed time, keeping the neck long and the gaze fo... | null | null | images/flat/bow-pose-main.webp |
box-jump | Box Jump | Box Jump | Salto al Cajón | plyometrics | dynamic | compound | intermediate | plyo_box | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|soleus | power | leg_day|conditioning | 7 | false | false | A plyometric jump from a quarter-squat onto a stable box, training lower-body power. | Stand a foot in front of a sturdy box with feet shoulder-width. | Drop into a quarter-squat and swing the arms back. | Drive the arms up and explode off the floor onto the box. | Land softly with both feet flat and knees bent. | Step down — do not jump down — and reset. | images/flat/box-jump-start.webp | images/flat/box-jump-peak.webp | null |
box-squat | Box Squat | Box Squat | Sentadilla en Caja | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | false | true | A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips. | Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance. | Push your hips back and bend your knees, sitting back toward the box rather than straight down. | Touch the box lightly with your glutes without collapsing onto it. | Drive through your feet to stand back up, squ... | images/flat/box-squat-start.webp | images/flat/box-squat-peak.webp | null |
bulgarian-split-squat | Bulgarian Split Squat | Bulgarische Kniebeuge | Sentadilla Búlgara | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|shoulder_safe|lower_back_safe|no_axial_load|requires_bench | 6 | true | false | A single-leg squat variation with the rear foot elevated. | Stand in front of a bench, place one foot behind you on the bench. | Hold dumbbells at your sides. | Lower your body until your front thigh is parallel to the floor. | Push through your front heel to stand back up. | Repeat on both sides. | images/flat/bulgarian-split-squat-start.webp | images/flat/bulgarian-split-squat-peak.webp | null |
burpees | Burpees | Burpees | Burpees | cardio | dynamic | compound | intermediate | null | full_body | gluteus_maximus|pectoralis_major|quadriceps | anterior_deltoid|rectus_abdominis|triceps_brachii | endurance|power | full_body|conditioning | 8 | false | true | A full-body conditioning movement combining a squat, plank, push-up, and jump. | Stand with feet shoulder-width apart. | Squat down and place the hands on the floor in front of you. | Jump or step the feet back into a plank, then perform a push-up. | Jump or step the feet forward to the hands. | Stand up and jump explosively, reaching the arms overhead. | null | null | images/flat/burpees-main.webp |
butterfly-stretch | Butterfly Stretch | Schmetterlings-Dehnung | Estiramiento de Mariposa | stretching | static | isolation | beginner | null | upper_legs | adductors | hip_flexors | mobility | mobility|stretching | 5 | false | true | A seated stretch for the inner thighs, pressing the soles of the feet together with the knees dropped out. | Sit tall and press the soles of your feet together. | Let your knees drop out toward the floor. | Hold your feet and sit up tall. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/butterfly-stretch-main.webp |
cable-bent-over-row | Cable Bent-Over Row | Kabelzug Vorgebeugtes Rudern | Remo Inclinado con Cable | strength | pull | compound | intermediate | cable | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A cable rowing variation providing constant tension throughout the movement. | Attach a straight or V-bar to a low cable pulley. | Hinge at the hips with knees slightly bent. | Pull the handle toward your lower chest. | Squeeze your shoulder blades at the top. | Lower with control and repeat. | images/flat/cable-bent-over-row-start.webp | images/flat/cable-bent-over-row-peak.webp | null |
cable-chest-press | Cable Chest Press | Kabelzug Brustdrücken | Press de Pecho con Cable | strength | push | compound | intermediate | cable | chest | pectoralis_major | anterior_deltoid|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability. | Set the cables to chest height and face away from the machine. | Grip a handle in each hand and step forward into a staggered stance. | Press the handles forward until your arms are extended. | Squeeze your chest at the top. | Return under control and repeat. | images/flat/cable-chest-press-start.webp | images/flat/cable-chest-press-peak.webp | null |
cable-crunch | Cable Crunch | Kabelzug Crunch | Crunch con Cable | strength | push | isolation | intermediate | cable | core | rectus_abdominis | obliques|transverse_abdominis | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis. | Kneel in front of a cable machine with a rope attachment at the top. | Hold the rope near your forehead with elbows bent. | Crunch down by flexing your spine and bringing your elbows to your thighs. | Squeeze your abs hard at the bottom. | Return to the start position and repeat. | images/flat/cable-crunch-start.webp | images/flat/cable-crunch-peak.webp | null |
cable-curl | Cable Curl | Kabelzug-Curl | Curl con Cable | strength | pull | isolation | beginner | cable | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | A bicep curl using cable resistance for constant tension. | Stand facing a low cable pulley with a straight bar or EZ-bar attachment. | Grip the bar with an underhand grip, elbows at your sides. | Curl the bar up toward your shoulders. | Lower with control. | Repeat. | images/flat/cable-curl-start.webp | images/flat/cable-curl-peak.webp | null |
cable-external-rotation | Cable External Rotation | Kabelzug Außenrotation | Rotación Externa con Cable | strength | pull | isolation | intermediate | cable | shoulders | infraspinatus_teres_minor | posterior_deltoid | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | true | false | A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rotator cuff's external rotators with the rear delts assisting. | Set a cable pulley to elbow height and grip the handle. | Stand side-on to the machine with your working elbow bent at 90 degrees. | Keep your elbow glued to your side and rotate your forearm outward. | Pause at the end of the movement. | Return under control. Complete reps on one side, then switch. | images/flat/cable-external-rotation-start.webp | images/flat/cable-external-rotation-peak.webp | null |
cable-fly | Cable Fly | Kabelzug Fly | Aperturas con Cable | strength | push | isolation | intermediate | cable | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | An isolation movement for the chest using cable resistance for constant tension. | Stand between two cable columns with handles attached to high pulleys. | With a slight bend in your elbows, open your arms wide. | Bring your hands together in front of your chest in a hugging motion. | Slowly return to the starting position. | Repeat. | images/flat/cable-fly-start.webp | images/flat/cable-fly-peak.webp | null |
cable-front-raise | Cable Front Raise | Kabelzug Frontheben | Elevación Frontal con Cable | strength | push | isolation | intermediate | cable | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | true | false | An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt. | Stand facing away from a low cable pulley with a handle attachment. | Hold the handle with arm extended at your thigh. | Raise your arm forward to shoulder height keeping it straight. | Pause at the top. | Lower under control and repeat. | images/flat/cable-front-raise-start.webp | images/flat/cable-front-raise-peak.webp | null |
cable-hammer-curl | Cable Hammer Curl | Kabelzug Hammer Curl | Curl de Martillo en Cable | strength | pull | isolation | intermediate | cable | upper_arms | biceps_brachii|brachialis|brachioradialis | forearm_flexors | hypertrophy | arm_day|pull_day | 5 | false | false | A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension. | Attach a rope to a low cable pulley and stand facing the machine. | Grip the rope with a neutral (hammer) grip, palms facing each other. | Curl the rope upward toward your shoulders, keeping elbows pinned at your sides. | Squeeze at the top, then lower slowly to full extension. | Repeat for the desired reps. | images/flat/cable-hammer-curl-start.webp | images/flat/cable-hammer-curl-peak.webp | null |
cable-kickback | Cable Glute Kickback | Kabelzug-Gesäßkick | Patada Trasera de Glúteos en Cable | strength | push | isolation | intermediate | cable | upper_legs | gluteus_maximus | hamstrings | hypertrophy | arm_day|push_day | 5 | true | false | A cable isolation exercise for the glutes, extending the hip back against constant resistance. | Attach an ankle cuff to a low cable pulley and fasten it around one ankle. | Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips. | Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight. | Squeeze the glute at full hip exten... | images/flat/cable-kickback-start.webp | images/flat/cable-kickback-peak.webp | null |
cable-lateral-raise | Cable Lateral Raise | Kabel-Seitheben | Elevación Lateral en Polea | strength | push | isolation | intermediate | cable | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | shoulder_focus|push_day | 5 | true | false | A unilateral lateral raise on the cable, providing constant tension on the side delt. | Stand sideways to a low pulley and grip the handle with the hand farther from the machine. | Keep a soft bend in the elbow and let the cable run across the front of your body. | Raise the arm out to the side until parallel to the floor. | Lower under control. Complete reps per side, then switch. | Maintain tension — do... | images/flat/cable-lateral-raise-start.webp | images/flat/cable-lateral-raise-peak.webp | null |
cable-overhead-tricep-extension | Cable Overhead Tricep Extension | Kabelzug Overhead Trizeps-Extension | Extensión de Tríceps por Encima de la Cabeza con Cable | strength | push | isolation | intermediate | cable | upper_arms | triceps_brachii | anterior_deltoid | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A cable triceps exercise: facing away from the weight stack, you hold a rope behind your head and straighten your elbows to push it up and overhead. The overhead position stretches the long head of the triceps, and the cable keeps tension on the muscle through the whole movement. | Attach a rope to the low pulley and select a light weight. | Take the rope in both hands, turn away from the stack and step forward into a staggered stance so the cable pulls you back. | Raise the rope overhead with your elbows bent and your upper arms close to your ears, so your hands are behind your head. | Brace you... | images/flat/cable-overhead-tricep-extension-start.webp | images/flat/cable-overhead-tricep-extension-peak.webp | null |
cable-pallof-press | Cable Pallof Press | Kabelzug-Pallof-Press | Press Pallof en Polea | strength | push | compound | intermediate | cable | core | obliques|transverse_abdominis | anterior_deltoid|erector_spinae|gluteus_medius|rectus_abdominis | core|strength | core|core_focus|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | false | An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn. | Set a cable at chest height and take the handle in both hands, standing side-on to the machine. | Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent. | Bring the handle to the centre of your chest and brace your trunk and glutes. | Press the handle straig... | images/flat/cable-pallof-press-start.webp | images/flat/cable-pallof-press-peak.webp | null |
cable-pull-through | Cable Pull-Through | Kabelzug-Pull-Through | Pull-Through en Polea | strength | pull | compound | intermediate | cable | upper_legs | gluteus_maximus|hamstrings | erector_spinae | hypertrophy|strength | leg_day|glute_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 6 | false | false | A cable-resisted hip hinge performed facing away from a low pulley, loading the glutes and hamstrings without placing a bar across the spine. | Attach a rope to the low pulley and stand facing away from the machine with the rope between the legs. | Step forward until the cable is taut, then brace the trunk and soften the knees. | Push the hips back while keeping the spine neutral and the arms long. | Drive the hips forward and squeeze the glutes to stand tall.... | images/flat/cable-pull-through-start.webp | images/flat/cable-pull-through-peak.webp | null |
cable-reverse-fly | Cable Reverse Fly | Kabelzug Reverse Fly | Apertura Inversa con Cable | strength | pull | isolation | intermediate | cable | shoulders | posterior_deltoid | rhomboids|trapezius | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A standing cable exercise for the rear deltoids: facing the space between two cable towers, you hold the opposite handles with the cables crossed in front of you and sweep your arms out and back until they are level with your shoulders. The cables keep tension on the back of the shoulders through the whole arc. | Set both pulleys at about shoulder height and stand centred between the two cable towers. | Take the left handle in your right hand and the right handle in your left hand, so the cables cross in front of you. | Stand tall with your arms reaching forward at shoulder height and a slight bend in the elbows. | Sweep your a... | images/flat/cable-reverse-fly-start.webp | images/flat/cable-reverse-fly-peak.webp | null |
cable-tricep-kickback | Cable Tricep Kickback | Kabelzug Trizeps-Kickback | Patada de Tríceps con Cable | strength | push | isolation | intermediate | cable | upper_arms | triceps_brachii | posterior_deltoid | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps. | Attach a handle to a low cable and hinge forward at the hips. | Tuck your upper arm against your side with elbow bent 90 degrees. | Extend your elbow to push the handle back behind you. | Squeeze your triceps at the end of the movement. | Return under control. Complete reps on one side, then switch. | images/flat/cable-tricep-kickback-start.webp | images/flat/cable-tricep-kickback-peak.webp | null |
cable-upright-row | Cable Upright Row | Kabelzug Hochziehen | Remo al Mentón con Cable | strength | pull | compound | intermediate | cable | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | An upright row performed with a cable for constant tension on the lateral deltoids and traps. | Stand in front of a cable machine and grip a straight bar or rope at thigh height. | Pull the bar up toward your chin, leading with your elbows. | Lower under control. | Repeat. | images/flat/cable-upright-row-start.webp | images/flat/cable-upright-row-peak.webp | null |
cable-wrist-curl | Cable Wrist Curl | Kabelzug Handgelenks-Curl | Curl de Muñeca con Cable | strength | pull | isolation | intermediate | cable | lower_arms | forearm_flexors | null | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation exercise for the forearm flexors: seated on a flat bench with your forearms resting on your thighs, you hold a short bar attached to a low cable pulley in front of you and curl it up by flexing your wrists. The thighs keep the forearms still, so only the wrists move. | Attach a short straight bar to a low cable pulley and sit on a flat bench facing the pulley, feet flat on the floor. | Take the bar with an underhand grip, palms facing up, hands about shoulder-width apart. | Rest your forearms on your thighs so that your wrists and hands reach just past your knees. | Let the cable pul... | images/flat/cable-wrist-curl-start.webp | images/flat/cable-wrist-curl-peak.webp | null |
calf-raise-hold | Calf Raise Hold | Wadenheben-Halt | Elevación de Talones Isométrica | strength | static | isolation | beginner | null | lower_legs | gastrocnemius | soleus | endurance|strength | leg_day|calf_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 3.5 | false | true | An isometric calf exercise: you rise onto the balls of your feet with the knees straight and hold the top position. The gastrocnemius and the soleus stay under constant tension at the point where a calf raise is hardest, with no movement to hide behind. | Stand tall with your feet about hip-width apart and your arms relaxed at your sides. | Push through the balls of your feet and rise onto your toes as high as you can. | Keep your knees straight and your weight over the middle of your feet, not rolling out to the little toes. | Stop at the top and hold the position, hee... | null | null | images/flat/calf-raise-hold-main.webp |
camel-pose | Camel Pose | Kamelhaltung | Postura del Camello | stretching | static | compound | intermediate | null | core | erector_spinae|hip_flexors | pectoralis_major|quadriceps | mobility | mobility|stretching | 5 | false | true | A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back. | Kneel with the knees hip-width apart and the hips stacked over the knees. | Place the hands on the back of the pelvis with the fingers pointing down and lift the chest. | Press the hips forward and arch back, reaching for the heels if the position stays comfortable. | Hold the pose for the prescribed time, keeping the ... | null | null | images/flat/camel-pose-main.webp |
captains-chair-knee-raise | Captain's Chair Knee Raise | Knieheben am Stütz | Elevación de Rodillas en Silla Romana | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Engage your core and raise your knees toward your chest. | Hold briefly at the top, then lower slowly to the starting position. | Repeat for the desired reps. | images/flat/captains-chair-knee-raise-start.webp | images/flat/captains-chair-knee-raise-peak.webp | null |
captains-chair-leg-raise | Captain's Chair Leg Raise | Beinheben am Stütz | Elevación de Piernas en Silla Romana | strength | pull | compound | intermediate | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Keeping your legs straight, raise them until parallel with the floor or higher. | Hold briefly at the top, then lower slowly. | Repeat for the desired reps. | images/flat/captains-chair-leg-raise-start.webp | images/flat/captains-chair-leg-raise-peak.webp | null |
cat-cow | Cat-Cow | Katze-Kuh | Gato-Vaca | stretching | dynamic | compound | beginner | null | back | erector_spinae|rectus_abdominis | transverse_abdominis|trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling flow that alternates between rounding the spine towards the ceiling and letting it sag while the chest opens, moving every segment of the back through its range. | Start on all fours with the hands under the shoulders and the knees under the hips. | Exhale and round the spine towards the ceiling, tucking the tailbone and letting the head drop. | Inhale and reverse it: let the belly sink, lift the chest and tailbone, and look slightly forward. | Move between the two shapes slowly,... | null | null | images/flat/cat-cow-main.webp |
cat-stretch | Cat Stretch | Katzen-Dehnung | Estiramiento del Gato | stretching | static | compound | beginner | null | back | erector_spinae | rhomboids|trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling stretch that rounds the spine upward to lengthen the back muscles. | Start on all fours, hands under shoulders and knees under hips. | Round your spine up toward the ceiling. | Tuck your chin toward your chest. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/cat-stretch-main.webp |
chair-pose | Chair Pose | Stuhlhaltung | Postura de la Silla | strength | static | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae | endurance|strength | calisthenics | 5 | false | true | A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight. | Stand with the feet together or hip-width apart and the weight in the heels. | Bend the knees and send the hips back as if sitting down onto a chair. | Raise the arms overhead beside the ears, keeping the ribs from flaring. | Hold the position for the prescribed time with the chest lifted and the knees tracking over th... | null | null | images/flat/chair-pose-main.webp |
cheat-curl | Cheat Curl | Cheat Curl | Curl con Impulso | strength | pull | isolation | intermediate | barbell | upper_arms | biceps_brachii | brachialis|brachioradialis|erector_spinae | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase. | Stand holding weight at thigh level with an underhand grip. | Use a slight hip drive to start the curl. | Curl the weight up toward your shoulders explosively. | Lower the weight slowly under control through the full range. | Repeat for the desired number of reps. | images/flat/cheat-curl-start.webp | images/flat/cheat-curl-peak.webp | null |
chest-press-machine | Machine Chest Press | Maschinen-Brustdrücken | Press de Pecho en Máquina | strength | push | compound | beginner | chest_press_machine | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A machine-based pressing movement for the chest, ideal for beginners. | Sit in the machine with your back flat against the pad. | Grip the handles at chest level. | Push the handles forward until your arms are fully extended. | Slowly return to the starting position. | Repeat. | images/flat/chest-press-machine-start.webp | images/flat/chest-press-machine-peak.webp | null |
chest-supported-db-row | Chest-Supported Dumbbell Row | Brustgestütztes Kurzhantel-Rudern | Remo con Mancuernas con Apoyo en el Pecho | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench | 6 | false | false | A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles. | Lie face-down on an incline bench with dumbbells hanging beneath. | Row the dumbbells up to your sides. | Squeeze at the top, then lower. | Repeat. | images/flat/chest-supported-db-row-start.webp | images/flat/chest-supported-db-row-peak.webp | null |
chest-supported-dumbbell-shrug | Chest Supported Dumbbell Shrug | Brustgestütztes Kurzhantel-Schulterheben | Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho | strength | pull | isolation | intermediate | dumbbell | back | trapezius | posterior_deltoid|rhomboids | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum. | Set an incline bench to about 30 degrees. | Lie face down on the bench holding dumbbells at arm's length. | Shrug your shoulders up and back toward your ears. | Squeeze your upper traps at the top. | Lower under control and repeat. | images/flat/chest-supported-dumbbell-shrug-start.webp | images/flat/chest-supported-dumbbell-shrug-peak.webp | null |
chest-supported-kettlebell-row | Chest-Supported Kettlebell Row | Brustgestütztes Kettlebell-Rudern | Remo con Kettlebell Apoyado en el Pecho | strength | pull | compound | beginner | kettlebell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy | pull_day|requires_bench | 6 | false | false | This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by rowing a kettlebell in each hand towards your hips while your torso is supported on an incline bench. | Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand. | Brace your core and retract your shoulder blades. | Pull the kettlebells towards your hips, squeezing your shoulder blades together. | Pause briefly at the top, feeling the contraction in your back. | Slowly lower the... | images/flat/chest-supported-kettlebell-row-start.webp | images/flat/chest-supported-kettlebell-row-peak.webp | null |
chest-supported-machine-row | Chest-Supported Machine Row | Brustgestütztes Maschinenrudern | Remo en Máquina con Apoyo en el Pecho | strength | pull | compound | beginner | seated_row_machine | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A seated rowing machine exercise with a chest pad that supports the torso, so the lats and the muscles between the shoulder blades do the pulling and the lower back stays out of it. You pull the handles back by driving the elbows behind you, then let them return forward with control. | Adjust the seat so the handles sit at lower-chest height, then sit with your chest against the pad and your feet planted. | Reach forward and take the handles with your arms extended and your shoulders relaxed. | Brace your trunk, then pull the handles back by driving your elbows behind you. | Squeeze your shoulder bla... | images/flat/chest-supported-machine-row-start.webp | images/flat/chest-supported-machine-row-peak.webp | null |
chest-supported-smith-machine-row | Chest-Supported Smith Machine Row | Brustgestütztes Rudern an der Smith-Maschine | Remo con Apoyo en el Pecho en Máquina Smith | strength | pull | compound | beginner | smith_machine | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench | 6 | false | false | A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line. | Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad. | Stand astride the bench with your feet planted and your chest resting against the top of the pad. | Take an overhand grip a little wider than shoulder-width and unhook the ba... | images/flat/chest-supported-smith-machine-row-start.webp | images/flat/chest-supported-smith-machine-row-peak.webp | null |
childs-pose | Child's Pose | Stellung des Kindes | Postura del Niño | stretching | static | compound | beginner | null | back | erector_spinae|latissimus_dorsi | trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling rest stretch that lengthens the lats, lower back and shoulders with the arms reaching forward. | Kneel and sit your hips back toward your heels. | Fold your torso forward over your thighs. | Reach both arms out long on the floor in front. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/childs-pose-main.webp |
chin-tuck-hold | Chin Tuck Hold | Kinn-zurück-Halten | Retracción de Mentón Sostenida | strength | static | compound | intermediate | null | full_body | trapezius | rhomboids | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture. | Stand or sit tall with your shoulders relaxed. | Pull your chin straight back, creating a double chin. | Keep your head level without tilting. | Hold the position for the desired duration. | Release and repeat for multiple sets. | null | null | images/flat/chin-tuck-hold-main.webp |
chin-ups | Chin-Ups | Chin-Ups | Dominadas en Supinación | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A supinated-grip pull-up that strongly activates the biceps alongside the lats. | Hang from a bar with a shoulder-width underhand grip. | Pull yourself up until chin is above the bar. | Lower under control. | Repeat. | images/flat/chin-ups-start.webp | images/flat/chin-ups-peak.webp | null |
clamshells | Clamshells | Clamshells | Almejas | strength | push | compound | intermediate | null | upper_legs | abductors|gluteus_medius | gluteus_maximus | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius. | Lie on your side with knees bent and stacked on top of each other. | Keep your feet together and hips stacked. | Open your top knee toward the ceiling without rotating your hips. | Squeeze your outer glute at the top. | Lower under control. Complete reps on one side, then switch. | images/flat/clamshells-start.webp | images/flat/clamshells-peak.webp | null |
clamshells-hold | Clamshell Hold | Clamshells-Halt | Almejas Isométricas | strength | static | compound | intermediate | null | upper_legs | abductors|gluteus_medius | gluteus_maximus | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | The top position of the clamshell held for time: lying on one side with the knees bent and stacked, the upper knee lifted and the pelvis square, so the glute medius works isometrically instead of through repetitions. | Lie on one side with the hips and knees bent about 45 and 90 degrees, heels together and knees stacked. | Stack the shoulders and hips vertically and brace the trunk so the pelvis cannot roll backwards. | Open the upper knee as far as it goes without the pelvis rotating, keeping the heels touching. | Hold that open pos... | null | null | images/flat/clamshells-hold-main.webp |
clap-push-ups | Clap Push-Ups | Klatschen-Push-Ups | Flexiones con Palmada | strength | push | compound | advanced | null | chest | pectoralis_major | triceps_brachii | power|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe | 7 | false | true | An explosive plyometric push-up developing chest power and fast-twitch muscle fibers. | Begin in a standard push-up position. | Lower your chest to the floor. | Explosively push up so hands leave the ground. | Clap your hands together and land softly, returning to start. | Repeat. | images/flat/clap-push-ups-start.webp | images/flat/clap-push-ups-peak.webp | null |
clean | Clean | Clean | Clean | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae|hamstrings|trapezius | power|strength | null | 8 | false | false | An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders. | Stand over a loaded barbell with feet hip-width apart. | Grip the bar just outside your knees with an overhand grip. | Drive explosively through your legs and extend your hips. | Pull yourself under the bar and catch it on your front deltoids. | Stand fully upright to complete the lift. | images/flat/clean-start.webp | images/flat/clean-peak.webp | null |
clean-and-jerk | Clean and Jerk | Clean and Jerk | Clean and Jerk | olympic | dynamic | compound | intermediate | barbell | full_body | anterior_deltoid|gluteus_maximus|quadriceps | erector_spinae|trapezius|triceps_brachii | power|strength | null | 8 | false | false | A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead. | Pull a loaded barbell from the floor to your shoulders as in a clean. | Stand fully with the bar racked on your front delts. | Dip slightly and drive the bar overhead explosively. | Drop into a partial squat under the bar as your arms lock out overhead, feet staying about hip-width apart. | Stand up fully and hold the ... | images/flat/clean-and-jerk-start.webp | images/flat/clean-and-jerk-peak.webp | null |
close-grip-barbell-curl | Close-Grip Barbell Curl | Langhantel-Curl enger Griff | Curl de Barra con Agarre Cerrado | strength | pull | isolation | beginner | barbell | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | pull_day|arm_day | 5 | false | false | A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis. | Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart. | Start with the bar at the thighs, arms extended, elbows tucked to the sides. | Curl the bar up to the shoulders by flexing the elbows. | Squeeze the biceps at the top, then lower under control. | Repeat for the recommended number ... | images/flat/close-grip-barbell-curl-start.webp | images/flat/close-grip-barbell-curl-peak.webp | null |
close-grip-bench-press | Close-Grip Bench Press | Bankdrücken enger Griff | Press de Banca con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A bench press variation with a narrow grip that shifts the emphasis to the triceps. | Lie on a flat bench and grip the barbell with hands shoulder-width apart. | Lower the bar to your lower chest keeping elbows close to your sides. | Press back up to full extension. | Repeat. | images/flat/close-grip-bench-press-start.webp | images/flat/close-grip-bench-press-peak.webp | null |
close-grip-db-bench-press | Close-Grip Dumbbell Bench Press | Kurzhantel-Bankdrücken enger Griff | Press de Banca con Mancuernas y Agarre Cerrado | strength | push | compound | intermediate | dumbbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A dumbbell bench press with dumbbells held together to increase triceps involvement. | Lie on a flat bench and hold two dumbbells together over your chest. | Lower them to your chest keeping elbows close. | Press back up. | Repeat. | images/flat/close-grip-db-bench-press-start.webp | images/flat/close-grip-db-bench-press-peak.webp | null |
close-grip-ez-bar-bench-press | Close-Grip EZ-Bar Bench Press | SZ-Stangen-Bankdrücken enger Griff | Press de Banca con Barra Z y Agarre Cerrado | strength | push | compound | intermediate | ez_bar | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort. | Lie on a flat bench and grip the inner curves of the EZ-bar. | Lower the bar to your chest with elbows tucked. | Press back up to full extension. | Repeat. | images/flat/close-grip-ez-bar-bench-press-start.webp | images/flat/close-grip-ez-bar-bench-press-peak.webp | null |
close-grip-ez-bar-curl | Close-Grip EZ-Bar Curl | Eng-Griff EZ-Stange Curl | Curl con Barra Z y Agarre Cerrado | strength | pull | isolation | beginner | ez_bar | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|pull_day | 5 | false | false | An EZ-bar biceps curl with hands close together, biasing the long head of the biceps. | Stand holding an EZ-bar with hands on the inner bends, palms up. | Keep the elbows tucked at the sides. | Curl the bar up to shoulder level, squeezing the biceps. | Lower under control to a full stretch. | Repeat for the prescribed reps. | images/flat/close-grip-ez-bar-curl-start.webp | images/flat/close-grip-ez-bar-curl-peak.webp | null |
close-grip-incline-bench | Close-Grip Incline Bench Press | Schrägbankdrücken enger Griff | Press de Banca Inclinado con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy | arm_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline bench press with a close grip targeting the triceps and upper chest. | Set bench to an incline. Grip the barbell with hands shoulder-width or closer. | Lower the bar to your upper chest. | Press back up. | Repeat. | images/flat/close-grip-incline-bench-start.webp | images/flat/close-grip-incline-bench-peak.webp | null |
close-grip-lat-pulldown | Close Grip Lat Pulldown | Enger Latzug | Jalón al Pecho con Agarre Cerrado | strength | pull | compound | intermediate | cable | back | latissimus_dorsi | biceps_brachii|brachialis|posterior_deltoid|rhomboids | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps. | Sit at a lat pulldown machine and secure your thighs under the pad. | Grip the close-grip handle with palms facing each other. | Pull the handle down to your upper chest. | Squeeze your lats at the bottom. | Return under control and repeat. | images/flat/close-grip-lat-pulldown-start.webp | images/flat/close-grip-lat-pulldown-peak.webp | null |
close-grip-pull-ups | Close-Grip Pull-Ups | Klimmzüge enger Griff | Dominadas con Agarre Cerrado | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up with a narrow overhand grip that increases biceps and inner-back activation. | Hang from a pull-up bar with hands shoulder-width or narrower, palms away. | Pull yourself up until chin clears the bar. | Lower under control. | Repeat. | images/flat/close-grip-pull-ups-start.webp | images/flat/close-grip-pull-ups-peak.webp | null |
close-grip-push-ups | Close Grip Push Ups | Enger Liegestütz | Flexiones con Agarre Cerrado | strength | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A push-up variation with hands placed close together to emphasize the triceps. | Assume a push-up position with hands directly under your shoulders. | Keep your elbows tucked close to your ribs. | Lower your chest toward the floor. | Press back up to the starting position. | Repeat for the desired number of reps. | images/flat/close-grip-push-ups-start.webp | images/flat/close-grip-push-ups-peak.webp | null |
close-stance-leg-press | Close-Stance Leg Press | Beinpresse mit engem Stand | Prensa de piernas con postura cerrada | strength | push | compound | beginner | leg_press | upper_legs | quadriceps | gluteus_maximus|hamstrings | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A leg press with the feet set close together, increasing knee flexion and keeping the quadriceps prominent while the back remains supported against the pad. | Set the seat and back pad so your lower back stays supported throughout the repetition. | Place your feet close together near the middle of the platform, with the toes and knees pointing along the same line. | Lower the sled by bending the knees and hips while keeping both feet flat and the knees tracking over the toes... | images/flat/close-stance-leg-press-start.webp | images/flat/close-stance-leg-press-peak.webp | null |
cobra-stretch | Cobra Stretch | Kobra-Dehnung | Estiramiento de la Cobra | stretching | static | isolation | beginner | null | core | rectus_abdominis | hip_flexors|transverse_abdominis | mobility | mobility|stretching | 5 | false | true | A prone backbend that stretches the abdominals and front of the torso by lifting the chest. | Lie face down with your hands under your shoulders. | Press through your hands to lift your chest off the floor. | Keep your hips and legs on the floor, shoulders relaxed. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/cobra-stretch-main.webp |
cocoons | Cocoons | Cocoons | Cocoons | strength | dynamic | compound | intermediate | null | core | rectus_abdominis | hip_flexors|obliques | hypertrophy|endurance | core|calisthenics | 5 | false | true | A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position. | Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor. | Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch. | Try to touch the hands to the shins at the top. | Reverse the motion smoothly, re-extending arms and legs back to the hove... | images/flat/cocoons-start.webp | images/flat/cocoons-peak.webp | null |
commando-pull-up | Commando Pull-Up | Commando-Klimmzug | Dominada Commando | strength | pull | compound | advanced | pull_up_bar | back | biceps_brachii|latissimus_dorsi | brachialis|brachioradialis|forearm_flexors|obliques|rhomboids|trapezius | strength|hypertrophy | pull_day|calisthenics|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A pull-up variation done with a staggered grip: the hands sit one in front of the other on the bar and the body is turned sideways, so the head passes beside the bar on each repetition. It demands more from the lats, arms and trunk than a standard pull-up. | Grip the bar with the hands one in front of the other, palms facing each other, and hang with the arms straight and the body turned sideways. | Brace the trunk and pull the shoulder blades down to start the movement. | Pull yourself up, driving the elbows down, until your head clears the bar on one side of it. | Pause ... | images/flat/commando-pull-up-start.webp | images/flat/commando-pull-up-peak.webp | null |
concentration-curl | Concentration Curl | Concentration Curl | Curl de Concentración | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | true | false | An isolation curl performed seated for peak bicep contraction. | Sit on a bench with legs spread, holding a dumbbell in one hand. | Brace your elbow against the inside of your thigh. | Curl the dumbbell up toward your shoulder. | Lower with control. | Repeat on both sides. | images/flat/concentration-curl-start.webp | images/flat/concentration-curl-peak.webp | null |
copenhagen-plank | Copenhagen Plank | Copenhagen Plank | Plancha Copenhague | strength | static | compound | advanced | flat_bench | core | adductors|obliques | gluteus_medius|quadratus_lumborum|transverse_abdominis | core|strength | core|core_focus|calisthenics|lower_back_safe|no_axial_load|requires_bench | 6 | true | false | A demanding side plank in which the top leg rests on a flat bench and the lower leg is held off the floor. The inner thigh muscles of the top leg and the obliques hold the body in a straight line, which makes it a classic exercise for the adductors and the trunk. | Lie on your side next to a flat bench and place your top leg on it, with the inside of the foot or the lower part of the leg resting on the bench. | Prop yourself up on the elbow of your lower arm, directly under your shoulder. | Lift your hips so that your body forms a straight line from your head to your top foot, an... | null | null | images/flat/copenhagen-plank-main.webp |
copenhagen-plank-raises | Copenhagen Plank Raises | Copenhagen Plank Raises | Elevaciones en Plancha Copenhague | strength | dynamic | compound | advanced | flat_bench | core | adductors|obliques | gluteus_medius|quadratus_lumborum|transverse_abdominis | core|strength | core|core_focus|calisthenics|lower_back_safe|no_axial_load|requires_bench | 6 | true | false | A dynamic version of the Copenhagen plank: you hold a side plank with the top leg resting on a flat bench and lift the lower leg up to meet it, then lower it again. The inner thigh muscles of both legs and the obliques work together, and the movement is demanding for the adductors. | Lie on your side next to a flat bench and place your top leg on it, with the knee or the inner foot resting on the bench. | Prop yourself up on the elbow of your lower arm, directly under the shoulder. | Lift your hips so that your body forms a straight line from your head to your top foot, with the lower leg hanging u... | images/flat/copenhagen-plank-raises-start.webp | images/flat/copenhagen-plank-raises-peak.webp | null |
cossack-squat | Cossack Squat | Kosakenkniebeuge | Sentadilla cosaca | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | adductors|hamstrings | hypertrophy|strength | null | 6 | true | true | A wide-stance lateral squat that sinks the body deep over one bent leg while the other stays straight, training single-leg strength, hip mobility, and adductor flexibility. | Stand in a wide stance with toes turned slightly out. | Shift your weight to one side, bending that knee and sinking into a deep squat. | Keep the trailing leg straight with the heel down and toes up. | Sink as low as your mobility allows, keeping the chest tall. | Drive through the bent leg back to center, then repeat... | images/flat/cossack-squat-start.webp | images/flat/cossack-squat-peak.webp | null |
cow-face-pose | Cow Face Pose | Kuhgesicht-Haltung | Postura de la Cara de Vaca | stretching | static | compound | beginner | null | shoulders | gluteus_maximus|gluteus_medius | posterior_deltoid|triceps_brachii | mobility | mobility|stretching | 5 | true | true | A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions. | Sit on the floor and cross one knee directly over the other so the knees stack in the midline. | Walk the feet out towards the hips and settle both sit bones evenly on the floor. | Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp. | Hold the position for t... | null | null | images/flat/cow-face-pose-main.webp |
crab-dips | Crab Dips | Crab Dips | Fondos de Cangrejo | strength | push | compound | intermediate | null | upper_arms | triceps_brachii | anterior_deltoid|gluteus_maximus|pectoralis_major | endurance|strength | calisthenics | 5 | false | true | A floor triceps exercise from the reverse tabletop position: with the hands behind the hips and the trunk lifted, the elbows bend and straighten to move the body up and down. | Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels. | Press into the hands and feet and lift the hips until the trunk is roughly level with the knees. | Bend the elbows straight back to lower the hips towards the floor without sitting down. | Push back up un... | images/flat/crab-dips-start.webp | images/flat/crab-dips-peak.webp | null |
crescent-lunge | Crescent Lunge | Hoher Ausfallschritt | Zancada Alta | strength | static | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hip_flexors | endurance|strength | calisthenics | 5 | true | true | A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long. | Step one foot forward into a long stance with the back heel lifted and the toes pointing forward. | Bend the front knee to about ninety degrees so it stacks over the ankle. | Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead. | Hold the position for the prescribed time... | null | null | images/flat/crescent-lunge-main.webp |
cross-body-crunch | Cross-Body Crunch | Cross-Body-Crunch | Crunch Cruzado | strength | dynamic | isolation | beginner | null | core | obliques | rectus_abdominis | hypertrophy|endurance | core|calisthenics | 3.5 | false | true | A floor oblique crunch that draws the opposite elbow and knee toward each other, hitting the obliques and rectus together. | Lie face-up on the floor with knees bent and hands lightly behind the ears. | Crunch up and rotate, bringing the right elbow toward the left knee as the knee draws up. | Return to the starting position under control. | Repeat on the other side, alternating every rep. | images/flat/cross-body-crunch-start.webp | images/flat/cross-body-crunch-peak.webp | null |
cross-body-hammer-curl | Cross Body Hammer Curl | Cross-Body-Hammer-Curl | Curl Martillo Cruzado | strength | pull | isolation | intermediate | dumbbell | upper_arms | brachialis|brachioradialis | biceps_brachii|forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms. | Stand tall holding a dumbbell in each hand with a neutral grip. | Curl one dumbbell up across your body toward the opposite shoulder. | Keep your elbow stationary at your side. | Lower under control and repeat on the other side. | Continue alternating for the desired number of reps. | images/flat/cross-body-hammer-curl-start.webp | images/flat/cross-body-hammer-curl-peak.webp | null |
cross-body-shoulder-stretch | Cross-Body Shoulder Stretch | Schulterdehnung über den Körper | Estiramiento de Hombro Cruzado | stretching | static | isolation | beginner | null | shoulders | posterior_deltoid | rhomboids | mobility | mobility|stretching | 5 | true | true | A standing stretch that targets the rear shoulder by drawing one arm horizontally across the chest. | Stand tall and bring one straight arm across your chest. | Hook your other forearm under it. | Gently pull the arm closer to your chest. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/cross-body-shoulder-stretch-main.webp |
crow-pose | Crow Pose | Krähe | Postura del Cuervo | strength | static | compound | advanced | null | upper_arms | anterior_deltoid|triceps_brachii | rectus_abdominis|serratus_anterior | endurance|strength | calisthenics | 5 | false | true | An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk. | Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you. | Bend the elbows straight back and set the knees high onto the backs of the upper arms. | Shift the weight forward onto the hands until the feet float off the floor. | Hold the balance for the prescribed time, rou... | null | null | images/flat/crow-pose-main.webp |
crunches | Crunches | Crunches | Crunches | strength | pull | isolation | beginner | null | core | rectus_abdominis | obliques | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A basic abdominal exercise focusing on the rectus abdominis. | Lie on your back with knees bent and hands behind your head. | Curl your upper body toward your knees, lifting your shoulder blades off the floor. | Squeeze your abs at the top. | Lower with control. | Repeat. | images/flat/crunches-start.webp | images/flat/crunches-peak.webp | null |
cycling | Cycling | Radfahren | Ciclismo | cardio | push | compound | beginner | bicycle | upper_legs | quadriceps | gastrocnemius|gluteus_maximus|hamstrings|soleus | endurance | conditioning|leg_day|no_axial_load|knee_safe|lower_back_safe | 8 | false | false | Riding a road bicycle, used as steady endurance cardio. Seated on the saddle with your hands on the handlebars, you pedal in smooth circles; the thighs drive each pedal stroke, while the glutes, hamstrings and calves complete it. | Adjust the saddle so your knee is only slightly bent when the pedal is at the bottom of the stroke. | Sit on the saddle with your hands on the handlebars, elbows slightly bent and shoulders relaxed. | Place the balls of your feet over the pedal axles. | Push each pedal down and forward, then let it come up and over the... | null | null | images/flat/cycling-main.webp |
dancer-pose | Dancer Pose | Tänzerhaltung | Postura del Bailarín | strength | static | compound | advanced | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hip_flexors | endurance|strength | calisthenics | 5 | true | true | A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold. | Stand tall and shift the weight onto one foot, keeping that knee soft. | Bend the other knee and take hold of the inside of that ankle behind you. | Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts. | Hold the shape for the prescribed time with the standing hip level and th... | null | null | images/flat/dancer-pose-main.webp |
db-bench-press | Dumbbell Bench Press | Kurzhantel-Bankdrücken | Press de Banca con Mancuernas | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press. | Lie on a flat bench holding a dumbbell in each hand at chest level. | Press the dumbbells up until your arms are fully extended. | Lower them slowly back to the start. | Repeat. | images/flat/db-bench-press-start.webp | images/flat/db-bench-press-peak.webp | null |
db-fly | Dumbbell Fly | Kurzhantel-Flys | Aperturas con Mancuernas | strength | push | isolation | beginner | dumbbell | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An isolation exercise that stretches and contracts the pectorals through a wide arc of motion. | Lie flat on a bench with dumbbells held above your chest, palms facing each other. | With a slight bend in the elbows, lower the dumbbells out to the sides. | Return to the start by squeezing your chest. | Repeat. | images/flat/db-fly-start.webp | images/flat/db-fly-peak.webp | null |
db-goblet-squat | Dumbbell Goblet Squat | Kurzhantel Goblet Squat | Sentadilla Goblet con Mancuerna | strength | push | compound | beginner | dumbbell | upper_legs | gluteus_maximus|quadriceps | adductors|hamstrings|rectus_abdominis | hypertrophy|strength | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | false | false | A beginner-friendly squat with one dumbbell held upright against the chest. The weight in front of you counterbalances your body, so it is easy to sit deep with an upright torso while the quadriceps and glutes do the work. | Stand with your feet slightly wider than shoulder-width and your toes turned out a little. | Hold one dumbbell vertically at your chest, with both hands cupped under the top end and your elbows pointing down. | Brace your trunk and sit your hips back and down, keeping your chest tall and the dumbbell close to your body... | images/flat/db-goblet-squat-start.webp | images/flat/db-goblet-squat-peak.webp | null |
db-kickstand-deadlift | Dumbbell Kickstand Deadlift | Kurzhantel-Kickstand-Kreuzheben | Peso Muerto Kickstand con Mancuerna | strength | pull | compound | intermediate | dumbbell | back | gluteus_maximus|hamstrings | adductors|erector_spinae | hypertrophy|strength | leg_day|pull_day | 6 | true | false | A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support. | Step one foot back so only the toes lightly touch the floor, and hinge at the hips with a flat back. | Hold a dumbbell in one hand, low beside the front foot. | Drive through the front heel and extend the hips to stand tall, the dumbbell at your side. | Keep most of your weight on the front foot throughout. | Hinge bac... | images/flat/db-kickstand-deadlift-start.webp | images/flat/db-kickstand-deadlift-peak.webp | null |
db-lunge | Dumbbell Lunge | Kurzhantel-Ausfallschritt | Zancada con Mancuernas | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|endurance | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion. | Stand holding dumbbells at your sides. | Step forward with one foot and lower your back knee toward the floor. | Push off the front foot to return. | Alternate legs. | Repeat. | images/flat/db-lunge-start.webp | images/flat/db-lunge-peak.webp | null |
db-overhead-carry | Dumbbell Overhead Carry | Kurzhantel-Überkopftragen | Paseo con Mancuerna sobre la Cabeza | strength | static | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | obliques|quadratus_lumborum|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii | strength|endurance | shoulder_focus|shoulder_stability|core|full_body | 5.5 | true | false | A loaded walk with a single dumbbell locked out overhead, demanding shoulder stability and an upright trunk over every step. | Clean or press a dumbbell to a locked-out position directly above your shoulder. | Push the arm all the way up so the elbow is straight and the biceps is close to your ear. | Brace your ribs down rather than letting your lower back arch to hold the weight up. | Walk forward with controlled strides, keeping the dumbbell... | null | null | images/flat/db-overhead-carry-main.webp |
db-preacher-curl | Dumbbell Preacher Curl | Kurzhantel-Preacher-Curl | Curl Predicador con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A biceps isolation curl performed with a dumbbell in each hand and the upper arms supported on a preacher bench. The pad locks the elbows in place, so the biceps do the work with almost no swing. | Adjust the seat so the armpits rest against the top of the pad and the upper arms lie flat along it. | Hold a dumbbell in each hand with an underhand grip and let the arms hang down along the pad. | Curl both dumbbells up toward the shoulders without lifting the elbows off the pad. | Squeeze the biceps briefly at the t... | images/flat/db-preacher-curl-start.webp | images/flat/db-preacher-curl-peak.webp | null |
db-pullover | Dumbbell Pullover | Kurzhantel-Pullover | Pullover con Mancuerna | strength | pull | compound | intermediate | dumbbell | chest | latissimus_dorsi|pectoralis_major | triceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound movement targeting the lats and chest with a stretching motion. | Lie on a flat bench with a dumbbell held above your chest, arms extended. | Lower the dumbbell behind your head in an arc, keeping slight bend in elbows. | Stretch until you feel tension in your lats and chest. | Pull the dumbbell back to the starting position. | Repeat. | images/flat/db-pullover-start.webp | images/flat/db-pullover-peak.webp | null |
db-reverse-curl | Dumbbell Reverse Curl | Kurzhantel-Reverse-Curl | Curl Inverso con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | brachialis|forearm_extensors | biceps_brachii | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A curl variation with a pronated grip targeting the brachialis and forearm extensors. | Hold dumbbells with an overhand grip at your sides. | Curl them up to shoulder height. | Lower under control. | Repeat. | images/flat/db-reverse-curl-start.webp | images/flat/db-reverse-curl-peak.webp | null |
db-reverse-wrist-curl | Dumbbell Reverse Wrist Curl | Kurzhantel Reverse Handgelenk-Curl | Curl de Muñeca Inverso con Mancuerna | strength | push | isolation | beginner | dumbbell | lower_arms | forearm_extensors | null | hypertrophy | arm_day|grip_focus | 5 | false | false | A dumbbell wrist curl with palms down, training the forearm extensors. | Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down. | Let both wrists drop, lowering the dumbbells toward the floor. | Lift the backs of your hands toward the ceiling by extending your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of rep... | images/flat/db-reverse-wrist-curl-start.webp | images/flat/db-reverse-wrist-curl-peak.webp | null |
db-shrug | Dumbbell Shrug | Kurzhantel-Schulterzucken | Encogimiento de Hombros con Mancuernas | strength | pull | isolation | beginner | dumbbell | shoulders | trapezius | rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A dumbbell shrug targeting the upper trapezius for neck and upper back thickness. | Stand holding dumbbells at your sides. | Shrug your shoulders straight up as high as possible. | Hold briefly, then lower. | Repeat. | images/flat/db-shrug-start.webp | images/flat/db-shrug-peak.webp | null |
db-skull-crusher | Dumbbell Skull Crusher | Kurzhantel-Skull-Crusher | Skull Crusher con Mancuernas | strength | push | isolation | intermediate | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying triceps extension with dumbbells allowing independent arm movement. | Lie on a flat bench holding dumbbells over your chest. | Lower the dumbbells toward the sides of your head. | Extend your arms back up. | Repeat. | images/flat/db-skull-crusher-start.webp | images/flat/db-skull-crusher-peak.webp | null |
db-somersault-squat | Dumbbell Somersault Squat | Dumbbell Somersault Squat | Sentadilla Somersault con Mancuerna | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings|obliques | hypertrophy|mobility | leg_day | 6 | true | false | A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern. | Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder. | Squat down while reaching the dumbbell forward and across the body. | Reach the bottom of the squat with the dumbbell extended past the opposite knee. | Drive through the heels to stand up, returning the dumbbell to the shoulder. | Complet... | images/flat/db-somersault-squat-start.webp | images/flat/db-somersault-squat-peak.webp | null |
db-squat | Dumbbell Squat | Kurzhantel-Kniebeuge | Sentadilla con Mancuernas | strength | push | compound | beginner | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day | 6 | false | false | A squat loaded with a dumbbell in each hand at the sides, accessible without a barbell. | Stand with feet shoulder-width, a dumbbell in each hand at the sides. | Brace the core and keep the chest up. | Squat down by hinging at the hips and bending the knees. | Descend until the thighs are parallel or below. | Drive through the heels to stand back up. | images/flat/db-squat-start.webp | images/flat/db-squat-peak.webp | null |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.