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90-90-hold | 90/90 Hold | 90/90-Sitz | Estiramiento 90/90 | stretching | static | compound | beginner | null | upper_legs | hip_flexors | gluteus_maximus|gluteus_medius | mobility | mobility|stretching | 5 | true | true | A seated hip mobility hold: both knees are bent to about 90 degrees, one leg in front of you and turned out, the other out to the side and turned in. Holding the position with your trunk upright stretches the outer hip of the front leg and the front of the hip of the back leg. | Sit on the floor and bend your front leg in front of you so your shin runs across your body and your knee is bent to about 90 degrees. | Place your back leg out to the side with that knee also bent to about 90 degrees, shin pointing back. | Put your hands on the floor beside your hips for support. | Sit up tall, with y... | null | null | images/flat/90-90-hold-main.webp |
90-90-switch | 90/90 Switch | 90/90-Wechsel | Cambio 90/90 | stretching | dynamic | compound | intermediate | null | upper_legs | hip_flexors | adductors|gluteus_maximus|gluteus_medius | mobility | mobility|stretching|warm_up | 5 | false | true | A hip-mobility drill in which you sit with both knees bent at right angles and rotate your legs from one side to the other, keeping the 90/90 position on each side. It trains the internal and external rotation of both hips as you switch. | Sit on the floor with the front knee bent at 90 degrees and the back knee bent at 90 degrees, and place your hands behind you for support. | Sit tall and keep your trunk upright. | Lift both knees slightly and rotate your legs to the other side in a controlled movement, so that the front leg becomes the back leg. | Set... | images/flat/90-90-switch-start.webp | images/flat/90-90-switch-peak.webp | null |
ab-wheel-rollout | Ab Wheel Rollout | Bauchroller | Rueda Abdominal | strength | pull | compound | intermediate | ab_wheel | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|latissimus_dorsi|obliques|serratus_anterior | hypertrophy|strength | core_focus | 6 | false | false | A core exercise rolling a wheel forward and back, training anti-extension of the spine. | Kneel on the floor and grip the ab wheel handles shoulder-width. | Brace the core hard so the lower back stays neutral. | Roll the wheel slowly forward, extending the body as far as you can control. | Stop before the hips sag or the back arches. | Pull the wheel back to the knees by contracting the abs. | images/flat/ab-wheel-rollout-start.webp | images/flat/ab-wheel-rollout-peak.webp | null |
air-bike | Air Bike | Air Bike | Bicicleta de Aire | cardio | push | compound | intermediate | air_bike | full_body | hamstrings|quadriceps | gluteus_maximus|latissimus_dorsi|pectoralis_major|rectus_abdominis | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 8 | false | false | A full-body conditioning exercise on the air bike, combining pedaling with an arm push-pull for sustained power output. | Sit on the air bike and grip the moving handles. | Place your feet on the pedals and brace your core. | Push and pull the handles while pedaling at a steady pace. | Drive with both arms and legs to maintain power output. | Continue for the desired duration or distance. | null | null | images/flat/air-bike-main.webp |
archer-pull-ups | Archer Pull Ups | Archer-Klimmzüge | Dominadas Arquero | strength | pull | compound | advanced | pull_up_bar | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength. | Grip the bar wider than shoulder width with palms facing away. | Pull yourself up while shifting your body toward one hand. | Keep the opposite arm straight as a support. | Lower yourself under control back to the hang. | Alternate sides each rep or complete reps on one side first. | images/flat/archer-pull-ups-start.webp | images/flat/archer-pull-ups-peak.webp | null |
archer-push-ups | Archer Push Ups | Archer-Liegestütze | Push-Ups Arquero | strength | push | compound | advanced | null | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time. | Set up in a wide push-up position with arms straight. | Lower yourself toward one hand while keeping the other arm straight. | Keep your core tight and body in a straight line. | Press back up to the start position. | Alternate sides each rep for the desired number of reps. | images/flat/archer-push-ups-start.webp | images/flat/archer-push-ups-peak.webp | null |
arnold-press | Arnold Press | Arnold Press | Press Arnold | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | serratus_anterior|trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids. | Hold a pair of dumbbells at shoulder height with palms facing you. | Press the dumbbells overhead while rotating your palms to face forward. | Fully extend your arms at the top without locking the elbows. | Reverse the motion and rotate back to the start. | Repeat for the desired number of reps. | images/flat/arnold-press-start.webp | images/flat/arnold-press-peak.webp | null |
assisted-dips | Machine Assisted Dips | Dips an der Assistenzmaschine | Fondos en Máquina Asistida | strength | push | compound | beginner | dip_machine | upper_arms | pectoralis_major|triceps_brachii | anterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps. | Step onto the assisted dip machine with knees on the pad. | Grip the parallel bars and support your weight with straight arms. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the start position. | Repeat for the desired number of reps. | images/flat/assisted-dips-start.webp | images/flat/assisted-dips-peak.webp | null |
assisted-pull-ups | Assisted Pull Ups | Unterstützte Klimmzüge | Dominadas Asistidas | strength | pull | compound | beginner | assisted_pullup_machine | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range. | Place your knees on the assisted pull-up machine pad. | Grip the bar with palms facing away, slightly wider than shoulders. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps. | images/flat/assisted-pull-ups-start.webp | images/flat/assisted-pull-ups-peak.webp | null |
back-extension | Back Extension | Rückenstreckung | Extensión de Espalda | strength | pull | isolation | beginner | null | back | erector_spinae | gluteus_maximus|hamstrings | hypertrophy|rehabilitation | leg_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 3.5 | false | true | An isolation movement targeting the lower back erector spinae on a hyperextension bench. | Lie face down on a hyperextension bench with hips at the pad edge. | Lower your upper body toward the floor. | Raise your torso back up until your body is straight. | Repeat. | images/flat/back-extension-start.webp | images/flat/back-extension-peak.webp | null |
back-lever | Back Lever | Back Lever | Back lever | strength | static | compound | advanced | pull_up_bar | full_body | erector_spinae|latissimus_dorsi | anterior_deltoid|gluteus_maximus|rectus_abdominis | strength | null | 6 | false | false | An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body tension through the lats, core, and posterior chain. | Hang from a bar with an overhand grip and rotate backward through the arms until inverted. | Lower the body forward and down until it is horizontal, facing the floor. | Keep the arms straight and the whole body in one rigid line from head to heels. | Brace the core and squeeze the glutes so the hips and shoulders do no... | null | null | images/flat/back-lever-main.webp |
balance-dome-crunch | Balance Dome Crunch | Balance-Dome Crunch | Crunch sobre Domo de Equilibrio | strength | pull | isolation | intermediate | bosu_ball | core | rectus_abdominis | obliques|transverse_abdominis | core|hypertrophy | core|core_focus|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A crunch done lying with your lower back on the domed side of a balance dome. The dome lets you start the curl from a slightly extended position, which lengthens the abdominals, and its instability makes the trunk work to keep you steady. | Place the balance dome on the floor with the domed side up and sit on it, then lie back so your lower back rests on the dome. | Bend your knees and place your feet flat on the floor, about hip-width apart. | Put your hands behind your head with your elbows wide, without pulling on your neck. | Curl your shoulders and u... | images/flat/balance-dome-crunch-start.webp | images/flat/balance-dome-crunch-peak.webp | null |
balance-dome-glute-bridge | Balance Dome Glute Bridge | Balance-Dome Glute Bridge | Puente de Glúteos sobre Domo de Equilibrio | strength | push | compound | intermediate | bosu_ball | upper_legs | gluteus_maximus | gluteus_medius|hamstrings|transverse_abdominis | strength|hypertrophy | glute_focus|leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 6 | false | false | A glute bridge with both feet on a balance dome: lying on your back with your heels or soles on the domed top, you lift your hips until your body is straight from shoulders to knees. The unstable surface makes the glutes and hamstrings work harder to keep the hips level. | Lie on your back on the floor with your knees bent and place both feet on the top of a balance dome with the domed side up. | Rest your arms flat on the floor beside you with your palms down. | Brace your trunk and press through your feet to lift your hips off the floor. | Raise your hips until your body forms a straig... | images/flat/balance-dome-glute-bridge-start.webp | images/flat/balance-dome-glute-bridge-peak.webp | null |
balance-dome-plank | Balance Dome Plank | Balance-Dome Plank | Plancha sobre Domo de Equilibrio | strength | static | compound | intermediate | bosu_ball | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|obliques|serratus_anterior | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A forearm plank with the elbows on a balance dome. The unstable surface makes the shoulders and the whole trunk work harder to keep the body in a straight line from head to heels. | Place the balance dome on a flat floor with the domed side up and kneel behind it. | Put your forearms on the dome with your elbows under your shoulders. | Step your feet back into a plank with your body in a straight line from head to heels. | Squeeze your glutes and brace your abdominals, keeping your neck long. | Ho... | null | null | images/flat/balance-dome-plank-main.webp |
balance-dome-push-up | Balance Dome Push-Up | Balance-Dome Push-Up | Push-Up sobre Domo de Equilibrio | strength | push | compound | intermediate | bosu_ball | chest | pectoralis_major|triceps_brachii | anterior_deltoid|rectus_abdominis|serratus_anterior | strength|hypertrophy | push_day|calisthenics|lower_back_safe|no_axial_load|shoulder_stability | 6 | false | false | A push-up with the hands on a balance dome turned flat side up. The dome tilts under your hands, so the chest, shoulders and triceps press you up while the shoulder stabilisers and the trunk keep you steady. | Turn the balance dome over so that its flat platform faces up, and place your hands on the platform at about shoulder-width. | Step your feet back into a high plank with your body in a straight line from head to heels. | Brace your trunk and lower your chest toward the platform by bending your elbows. | Lower until you... | images/flat/balance-dome-push-up-start.webp | images/flat/balance-dome-push-up-peak.webp | null |
balance-dome-single-leg-stand | Balance Dome Single-Leg Stand | Balance-Dome Einbeinstand | Equilibrio a Una Pierna sobre Domo de Equilibrio | strength | static | compound | advanced | bosu_ball | lower_legs | gastrocnemius|soleus | gluteus_medius|hip_flexors|tibialis_anterior | rehabilitation|strength | rehab|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | true | false | A balance hold on one leg on a balance dome, with the other knee lifted in front of you. The ankle, calf and hip muscles of the standing leg constantly adjust to the tilting surface, which makes it a demanding balance and rehabilitation exercise. | Place the balance dome on a flat floor with the domed side up, next to a wall or a sturdy support. | Step onto the middle of the dome with one foot and stand tall with your knee slightly bent. | Shift your weight onto that leg and lift the other knee in front of you until the thigh is about hip height. | Keep your hips... | null | null | images/flat/balance-dome-single-leg-stand-main.webp |
balance-dome-squat | Balance Dome Squat | Balance-Dome Kniebeuge | Sentadilla sobre Domo de Equilibrio | strength | push | compound | intermediate | bosu_ball | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|soleus | strength|hypertrophy | leg_day|shoulder_safe|lower_back_safe|no_axial_load | 6 | false | false | A bodyweight squat done standing on the domed side of a balance dome. The surface moves under your feet, so the quadriceps and glutes lower and lift the body while the ankles and trunk work to keep you balanced. | Place the balance dome on a flat floor with the domed side up and step onto the middle of it with both feet, about hip-width apart. | Find your balance and reach your arms straight out in front of you. | Push your hips back and bend your knees, lowering until your thighs are close to parallel with the floor. | Keep you... | images/flat/balance-dome-squat-start.webp | images/flat/balance-dome-squat-peak.webp | null |
balance-dome-squat-hold | Balance Dome Squat Hold | Balance-Dome Kniebeugen-Halt | Sentadilla Isométrica sobre Domo de Equilibrio | strength | static | compound | intermediate | bosu_ball | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|soleus | strength|endurance | leg_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A static squat held on a balance dome: you stand on the domed top and lower into a partial squat with your arms reaching forward, then stay there while the unstable surface keeps shifting. The quadriceps and glutes hold the position and the ankles and trunk work to keep you balanced. | Place the balance dome on a flat floor with the domed side up and step onto the middle of it with both feet, about hip-width apart. | Stand tall and find your balance before you start to squat. | Push your hips back and bend your knees until your thighs are close to parallel with the floor. | Reach your arms straight o... | null | null | images/flat/balance-dome-squat-hold-main.webp |
balance-dome-stand | Balance Dome Stand | Balance-Dome Stand | Postura sobre Domo de Equilibrio | strength | static | compound | beginner | bosu_ball | lower_legs | gastrocnemius|soleus | gluteus_medius|tibialis_anterior | rehabilitation|strength | rehab|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A balance hold on a balance dome, the half-sphere trainer with a flat base: you stand on its domed top with both feet and keep your body steady while the surface moves under you. The calves and the small muscles around the ankles work constantly to hold you upright. | Place the balance dome on a flat floor with the domed side up and stand next to it. | Step onto the middle of the dome with one foot, then bring the other foot up beside it, about hip-width apart. | Stand tall with your arms relaxed at your sides and your knees slightly bent. | Keep your weight even across both feet an... | null | null | images/flat/balance-dome-stand-main.webp |
balance-dome-step-up | Balance Dome Step-Up | Balance-Dome Step-Up | Step-Up sobre Domo de Equilibrio | strength | push | compound | intermediate | bosu_ball | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|gluteus_medius|hamstrings | strength|hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | true | false | A single-leg step-up onto a balance dome: you place one foot on the domed top, stand up on it and then step back down. The surface tilts under your foot, so the quadriceps and glutes lift the body while the hips and ankle work to keep you steady. | Stand facing the balance dome, placed domed side up on a flat floor. | Place one foot flat in the middle of the dome. | Press through the whole foot and straighten that leg to stand up on the dome, bringing your other foot beside it. | Stand tall for a moment and keep your weight centred over the dome. | Step back down... | images/flat/balance-dome-step-up-start.webp | images/flat/balance-dome-step-up-peak.webp | null |
ball-leg-curl | Stability Ball Leg Curl | Stability-Ball-Beinbeuger | Curl de Piernas con Pelota de Estabilidad | strength | pull | isolation | intermediate | stability_ball | upper_legs | hamstrings | gastrocnemius|gluteus_maximus | hypertrophy|strength | leg_day | 5 | false | false | A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips. | Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance. | Press through the heels to raise your hips into a straight line from shoulders to ankles. | Keeping the hips up, bend the knees to roll the ball toward your glutes. | Extend the legs back out under control with... | images/flat/ball-leg-curl-start.webp | images/flat/ball-leg-curl-peak.webp | null |
ball-pike | Ball Pike | Ball Pike | Pike con Pelota | strength | pull | compound | advanced | stability_ball | core | obliques|rectus_abdominis | anterior_deltoid|hip_flexors|serratus_anterior | hypertrophy|strength | core_focus | 6 | false | false | An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest. | Place the shins on a stability ball and hands on the floor in a high plank. | Brace the core and keep the legs straight. | Pike the hips up, rolling the ball toward the chest as the body forms an inverted V. | Pause briefly at the top. | Roll the ball back out to the starting plank. | images/flat/ball-pike-start.webp | images/flat/ball-pike-peak.webp | null |
band-assisted-pull-ups | Band Assisted Pull Ups | Klimmzüge mit Widerstandsband | Dominadas Asistidas con Banda | strength | pull | compound | beginner | resistance_band | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps. | Loop a resistance band over the pull-up bar and step one foot into it. | Grip the bar with palms facing away, shoulder-width apart. | Pull your chest toward the bar by driving your elbows down. | Lower yourself under control to a full hang. | Repeat for the desired number of reps. | images/flat/band-assisted-pull-ups-start.webp | images/flat/band-assisted-pull-ups-peak.webp | null |
band-pull-apart | Band Pull Apart | Band-Pull-Apart | Separación de Banda Elástica | strength | pull | isolation | beginner | resistance_band | shoulders | posterior_deltoid | rhomboids|trapezius | hypertrophy|rehabilitation | pull_day|shoulder_safe | 5 | false | false | A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height. | Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height. | Hands start shoulder-width apart, palms facing down. | Keeping arms straight, pull the band apart by driving the hands out to the sides. | Finish with the band touching your chest and the shoulder blades squeeze... | images/flat/band-pull-apart-start.webp | images/flat/band-pull-apart-peak.webp | null |
band-pull-through | Band Pull-Through | Pull-Through mit Band | Tirón entre Piernas con Banda | strength | pull | compound | beginner | resistance_band | 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 hip-hinge exercise in which you stand facing away from a low anchor with a resistance band running between your legs and drive your hips forward to stand tall. The pull of the band behind you loads the glutes and hamstrings, which makes it a light, joint-friendly way to practise the hinge. | Anchor a resistance band at floor level and stand facing away from it, with the band passing between your legs and its free end held in both hands. | Step forward until the band is under tension and set your feet about shoulder-width apart with your knees slightly bent. | Push your hips back and hinge forward at the hi... | images/flat/band-pull-through-start.webp | images/flat/band-pull-through-peak.webp | null |
band-shoulder-external-rotation | Band Shoulder External Rotation | Schulter-Außenrotation mit Band | Rotación Externa de Hombro con Banda | strength | pull | isolation | beginner | resistance_band | shoulders | infraspinatus_teres_minor | posterior_deltoid | rehabilitation|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | true | false | A rotator cuff exercise with a resistance band. With your elbow tucked against your side and bent to a right angle, you rotate your forearm outward against the pull of the band and then return slowly. It strengthens the small muscles at the back of the shoulder that turn the arm outward and keep the joint steady. | Anchor a resistance band at about elbow height and stand sideways to it, so that the arm you are training is on the side away from the anchor. | Hold the band in that hand, bend your elbow to 90 degrees and tuck it against your side; a small folded towel between elbow and ribs helps keep it there. | Start with your for... | images/flat/band-shoulder-external-rotation-start.webp | images/flat/band-shoulder-external-rotation-peak.webp | null |
banded-adductor-stretch | Banded Adductor Stretch | Adduktoren-Dehnung mit Band | Estiramiento de Aductores con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | adductors | hamstrings | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh. | Lie on your back with a band looped around one foot. | Raise that leg and let it open out to the side. | Hold the band to control how far the leg lowers. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-adductor-stretch-main.webp |
banded-ankle-stretch | Banded Ankle Stretch | Sprunggelenk-Dehnung mit Band | Estiramiento de Tobillo con Banda | stretching | static | isolation | beginner | resistance_band | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf. | Sit with one leg extended and a band around the forefoot. | Hold the band in both hands. | Pull so the toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-ankle-stretch-main.webp |
banded-calf-stretch | Banded Calf Stretch | Wadendehnung mit Band | Estiramiento de Pantorrilla con Banda | stretching | static | isolation | beginner | resistance_band | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf. | Lie on your back and loop a band around the ball of one foot. | Raise the leg and keep it fairly straight. | Pull the band so your toes draw back toward your shin. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-calf-stretch-main.webp |
banded-chest-stretch | Banded Chest Stretch | Brustdehnung mit Band | Estiramiento de Pecho con Banda | stretching | static | isolation | beginner | resistance_band | chest | pectoralis_major | anterior_deltoid | mobility | mobility|stretching | 5 | false | false | A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart. | Hold a band behind your back with both hands. | Straighten your arms and draw them apart. | Lift your chest and squeeze your shoulder blades. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-chest-stretch-main.webp |
banded-clamshell | Banded Clamshell | Clamshell mit Band | Almeja con Banda | strength | pull | isolation | beginner | loop_band | upper_legs | gluteus_medius | gluteus_maximus | rehabilitation|endurance|hypertrophy | leg_day|warm_up | 5 | false | false | A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability. | Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked. | Place a loop band around both legs above the knees. | Keep the feet pressed together and the pelvis stable — do not roll back as you move. | Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire... | images/flat/banded-clamshell-start.webp | images/flat/banded-clamshell-peak.webp | null |
banded-figure-4-stretch | Banded Figure-4 Stretch | Vierer-Dehnung mit Band | Estiramiento Figura 4 con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | gluteus_maximus | gluteus_medius | mobility | mobility|stretching | 5 | true | false | A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest. | Lie on your back and cross one ankle over the opposite thigh. | Loop a band around the supporting thigh. | Pull both legs toward your chest with the band. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-figure-4-stretch-main.webp |
banded-fire-hydrant | Banded Fire Hydrant | Banded Fire Hydrant | Hidrante de Fuego con Banda | strength | push | isolation | beginner | loop_band | upper_legs | gluteus_medius | gluteus_maximus | hypertrophy | leg_day|glute_focus | 5 | true | false | This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability. | Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips. | Keep your core engaged and back flat, maintaining a neutral spine throughout the movement. | Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel ... | images/flat/banded-fire-hydrant-start.webp | images/flat/banded-fire-hydrant-peak.webp | null |
banded-glute-bridge | Banded Glute Bridge | Glute Bridge mit Band | Puente de Glúteos con Banda | strength | push | compound | beginner | loop_band | upper_legs | gluteus_maximus | gluteus_medius|hamstrings | hypertrophy|rehabilitation|endurance | leg_day | 6 | false | false | A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation. | Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart. | Place a loop band around both legs just above the knees. | Press the lower back into the floor and brace the core. | Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing t... | images/flat/banded-glute-bridge-start.webp | images/flat/banded-glute-bridge-peak.webp | null |
banded-good-morning | Banded Good Morning | Banded Good Morning | Buenos Días con Banda | strength | pull | compound | beginner | loop_band | upper_legs | gluteus_maximus|hamstrings | erector_spinae | hypertrophy | pull_day|leg_day | 6 | false | false | A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes. | Stand on a loop band with both feet and pass it over the back of your neck. | Set feet hip-width with a soft bend in the knees. | Hinge at the hips, pushing them back with a flat back. | Lower until you feel a stretch in the hamstrings. | Drive the hips forward to return to standing. | images/flat/banded-good-morning-start.webp | images/flat/banded-good-morning-peak.webp | null |
banded-hamstring-stretch | Banded Hamstring Stretch | Hamstring-Dehnung mit Band | Estiramiento de Isquiotibiales con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | hamstrings | gastrocnemius | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring. | Lie on your back and loop a band around one foot. | Raise that leg straight up, holding the band in both hands. | Gently pull the band to draw the leg toward you. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-hamstring-stretch-main.webp |
banded-hip-thrust | Banded Hip Thrust | Band-Hüftstoß | Empuje de Cadera con Banda | strength | push | compound | beginner | loop_band | upper_legs | gluteus_maximus | gluteus_medius|hamstrings | hypertrophy|strength | leg_day|glute_focus|requires_bench | 6 | false | false | This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength. | Place a loop band just above your knees and sit on the floor with your upper back against a bench. | Bend your knees, plant your feet hip-width apart, and position the band to create tension. | Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shou... | images/flat/banded-hip-thrust-start.webp | images/flat/banded-hip-thrust-peak.webp | null |
banded-it-band-stretch | Banded IT-Band Stretch | IT-Band-Dehnung mit Band | Estiramiento de Banda Iliotibial con Banda | stretching | static | isolation | beginner | resistance_band | upper_legs | abductors | gluteus_maximus|gluteus_medius | mobility | mobility|stretching | 5 | true | false | A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip. | Lie on your back with a band around one raised foot. | Hold the band with the opposite hand. | Draw the straight leg across your body toward the floor. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-it-band-stretch-main.webp |
banded-kneeling-hip-thrust | Banded Kneeling Hip Thrust | Kniender Hüftstoß mit Band | Empuje de Cadera Arrodillado con Banda | strength | push | compound | beginner | loop_band | upper_legs | gluteus_maximus | hamstrings | hypertrophy | leg_day|glute_focus | 6 | false | false | This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position. | Anchor a band low on a sturdy post, at the height of your hips when kneeling, and loop it around your hips. Kneel facing away from the post, torso upright and knees hip-width apart, far enough forward that the band is taut. | Sit your hips back toward your heels, leaning slightly forward with your back straight and cor... | images/flat/banded-kneeling-hip-thrust-start.webp | images/flat/banded-kneeling-hip-thrust-peak.webp | null |
banded-lat-stretch | Banded Lat Stretch | Lat-Dehnung mit Band | Estiramiento de Dorsales con Banda | stretching | static | isolation | beginner | resistance_band | back | latissimus_dorsi | posterior_deltoid | mobility | mobility|stretching | 5 | false | false | A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension. | Hold a band overhead with both hands under light tension. | Hinge forward at the hips with your arms reaching ahead. | Let your chest sink to lengthen the sides of your back. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-lat-stretch-main.webp |
banded-lateral-walk | Banded Lateral Walk | Lateral Walk mit Band | Caminata Lateral con Banda | strength | dynamic | compound | beginner | loop_band | upper_legs | gluteus_medius | gluteus_maximus|quadriceps | rehabilitation|endurance|hypertrophy | leg_day|warm_up | 6 | false | false | A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability. | Place a loop band around the legs above the knees (or around the ankles for a harder version). | Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes. | Step one foot directly out to the side against the band tension. | Bring the trailing foot in toward the lead — keep tensio... | images/flat/banded-lateral-walk-start.webp | images/flat/banded-lateral-walk-peak.webp | null |
banded-overhead-press | Banded Overhead Press | Überkopfdrücken mit Band | Press por Encima de la Cabeza con Banda | strength | push | compound | beginner | resistance_band | shoulders | anterior_deltoid|triceps_brachii | lateral_deltoid|serratus_anterior|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | A standing overhead press with a resistance band under your feet. You hold the band at shoulder height and press your hands overhead until your arms are straight, against the growing tension of the band. It trains the shoulders and the triceps without weights. | Stand on the middle of a resistance band with your feet about hip-width apart. | Hold the ends of the band at shoulder height with your palms facing forward and your elbows bent. | Brace your trunk and squeeze your glutes to keep your ribs down. | Press your hands straight up overhead until your arms are fully extended... | images/flat/banded-overhead-press-start.webp | images/flat/banded-overhead-press-peak.webp | null |
banded-pallof-press | Banded Pallof Press | Pallof Press mit Band | Press Pallof con Banda | strength | push | compound | intermediate | resistance_band | 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 | 6 | false | false | An anti-rotation core exercise with a resistance band anchored beside you at chest height. You hold the band at your chest, press your hands straight out in front of you and resist the pull of the band that tries to turn your trunk, then bring your hands back. The abdominal muscles and obliques work to keep your body s... | Anchor a resistance band at chest height and stand sideways to it with your feet shoulder-width apart, holding the band with both hands at the centre of your chest. | Step away from the anchor until the band is under tension, with your knees slightly bent and your hips and shoulders facing forward. | Press your hands s... | images/flat/banded-pallof-press-start.webp | images/flat/banded-pallof-press-peak.webp | null |
banded-push-up | Banded Push-Up | Push-Up mit Band | Push-Up con Banda | strength | push | compound | intermediate | resistance_band | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A push-up with a resistance band stretched across your upper back and held under your hands. The band adds resistance that grows as you press up, so the top of the movement becomes the hardest part. It trains the chest, the front of the shoulders and the triceps. | Place a resistance band across your upper back, just below your neck, and hold each end under the palm of the same hand on the floor. | Start in a high plank with your hands slightly wider than your shoulders and your body in a straight line from head to heels. | Lower your chest toward the floor by bending your elbows... | images/flat/banded-push-up-start.webp | images/flat/banded-push-up-peak.webp | null |
banded-rear-delt-stretch | Banded Rear Delt Stretch | Hintere-Schulter-Dehnung mit Band | Estiramiento de Deltoides Posterior con Banda | stretching | static | isolation | beginner | resistance_band | shoulders | posterior_deltoid | rhomboids|trapezius | mobility | mobility|stretching | 5 | true | false | A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension. | Loop a band around one arm and hold the other end. | Draw that arm horizontally across your chest. | Use the band to deepen the pull gently. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-rear-delt-stretch-main.webp |
banded-romanian-deadlift | Banded Romanian Deadlift | Banded Romanian Deadlift | Peso Muerto Rumano con Banda | strength | pull | compound | beginner | loop_band | upper_legs | gluteus_maximus|hamstrings | erector_spinae | hypertrophy | pull_day|leg_day | 6 | false | false | A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern. | Stand on a loop band with both feet and grip the top of the band. | Set feet hip-width with a soft bend in the knees. | Hinge at the hips, sliding the hands down the legs. | Lower until you feel a stretch in the hamstrings. | Drive the hips forward to return to standing. | images/flat/banded-romanian-deadlift-start.webp | images/flat/banded-romanian-deadlift-peak.webp | null |
banded-seated-hip-abduction | Banded Seated Hip Abduction | Bandgestütztes sitzendes Hüftabduktion | Abducción de Cadera Sentado con Banda | strength | push | isolation | beginner | loop_band | upper_legs | gluteus_medius | gluteus_maximus | hypertrophy | leg_day|glute_focus | 5 | false | false | This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated. | Sit on a bench or chair with a loop band around your knees. | Keep your feet flat on the floor, hip-width apart, and maintain an upright posture. | Push your knees outwards against the band, engaging your glutes. | Hold the peak contraction briefly, then slowly return your knees to the starting position. | Control the ... | images/flat/banded-seated-hip-abduction-start.webp | images/flat/banded-seated-hip-abduction-peak.webp | null |
banded-shoulder-stretch | Banded Shoulder Stretch | Schulterdehnung mit Band | Estiramiento de Hombros con Banda | stretching | static | isolation | beginner | resistance_band | shoulders | anterior_deltoid | pectoralis_major | mobility | mobility|stretching | 5 | false | false | A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low. | Hold a band behind your back, one hand high and one low. | Keep light tension in the band. | Open your chest and draw your shoulders gently back. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/banded-shoulder-stretch-main.webp |
banded-squat | Banded Squat | Banded Squat | Sentadilla con Banda | strength | push | compound | beginner | loop_band | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy | leg_day | 6 | false | false | A bodyweight squat with a loop band above the knees to teach knees-out tracking. | Place a loop band just above the knees. | Stand with feet shoulder-width apart, toes slightly out. | Push the knees out against the band as you squat down. | Descend until thighs are parallel or below. | Drive through the heels to stand back up. | images/flat/banded-squat-start.webp | images/flat/banded-squat-peak.webp | null |
banded-standing-curl | Banded Standing Leg Curl | Stehender Beinbeuger mit Band | Curl de Pierna de Pie con Banda | strength | pull | isolation | beginner | loop_band | upper_legs | hamstrings | gastrocnemius | hypertrophy | arm_day|pull_day | 5 | true | false | A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher. | Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you. | Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee. | Curl the banded heel up and back toward your glute, keeping the thigh still. | Squeeze the ha... | images/flat/banded-standing-curl-start.webp | images/flat/banded-standing-curl-peak.webp | null |
banded-standing-hip-abduction | Banded Standing Hip Abduction | Bandgestütztes Stehendes Hüftabduktion | Abducción de Cadera de Pie con Banda | strength | push | isolation | beginner | loop_band | upper_legs | gluteus_medius | gluteus_maximus | hypertrophy | leg_day|glute_focus | 5 | true | false | This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance. | Place a loop band around your ankles or just above your knees. | Stand tall with a slight bend in your knees and brace your core. | Shift your weight onto one leg, maintaining a stable torso. | Slowly abduct the free leg out to the side, feeling the glute contract. | Control the movement as you return the leg to the st... | images/flat/banded-standing-hip-abduction-start.webp | images/flat/banded-standing-hip-abduction-peak.webp | null |
banded-standing-hip-adduction | Banded Standing Hip Adduction | Banded Standing Hip Adduction | Aducción de Cadera de Pie con Banda | strength | pull | isolation | beginner | loop_band | upper_legs | adductors | null | hypertrophy | leg_day | 5 | true | false | A standing hip adduction with a loop band, isolating the inner thigh adductors. | Anchor a loop band to a sturdy upright at ankle height. | Step into the loop with the working leg facing the anchor side. | Stand a few feet away so the band has tension. | Sweep the working leg across the body toward the standing leg. | Return slowly to the start. Complete reps per side, then switch. | images/flat/banded-standing-hip-adduction-start.webp | images/flat/banded-standing-hip-adduction-peak.webp | null |
banded-standing-row | Banded Standing Row | Stehendes Rudern mit Band | Remo de Pie con Banda | strength | pull | compound | beginner | resistance_band | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A standing row with a resistance band anchored in front of you at about chest height. You pull your elbows back toward your ribs and squeeze your shoulder blades together, then return slowly. It trains the muscles of the upper back and the rear of the shoulders without gym equipment. | Anchor a resistance band at about chest height, stand facing it with one end in each hand, and step back until the band is under light tension. | Stand tall with your feet hip-width apart and your knees slightly bent, with your arms stretched out in front of you. | Pull your elbows back along your sides and bring your ... | images/flat/banded-standing-row-start.webp | images/flat/banded-standing-row-peak.webp | null |
banded-sumo-walk | Banded Sumo Walk | Banded Sumo Walk | Caminata Sumo con Banda | strength | push | compound | beginner | loop_band | upper_legs | gluteus_maximus|gluteus_medius | quadriceps | hypertrophy|endurance | leg_day|glute_focus|warm_up | 6 | false | false | A wide-stance lateral walk with a loop band around the lower legs, targeting the glute medius and maximus. | Place a loop band around your lower legs, just above the ankles. | Drop into a quarter squat with feet wider than shoulder-width. | Step sideways in a wide stance, keeping tension on the band. | Bring the trailing foot in only partway so the band stays taut, and keep stepping for the prescribed distance before leading ... | images/flat/banded-sumo-walk-start.webp | images/flat/banded-sumo-walk-peak.webp | null |
banded-terminal-knee-extension | Banded Terminal Knee Extension | Banded Terminal Knee Extension | Extensión Terminal de Rodilla con Banda | strength | push | isolation | beginner | loop_band | upper_legs | quadriceps | null | hypertrophy|mobility | leg_day|rehab | 5 | true | false | An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab. | Anchor a loop band to a sturdy upright at knee height. | Step into the loop so the band sits behind one knee. | Step back so the band pulls the knee into a slight bend. | Extend the knee fully against the band, contracting the quad. | Return slowly. Complete reps per side, then switch. | images/flat/banded-terminal-knee-extension-start.webp | images/flat/banded-terminal-knee-extension-peak.webp | null |
banded-triceps-stretch | Banded Triceps Stretch | Trizeps-Dehnung mit Band | Estiramiento de Tríceps con Banda | stretching | static | isolation | beginner | resistance_band | upper_arms | triceps_brachii | latissimus_dorsi | mobility | mobility|stretching | 5 | true | false | A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension. | Hold a band that runs down your back, top hand behind your head. | Anchor the lower hand at your lower back. | Reach the top hand down to feel the triceps lengthen. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/banded-triceps-stretch-main.webp |
barbell-ab-rollout | Barbell Ab Rollout | Langhantel-Ab-Rollout | Rueda Abdominal con Barra | strength | dynamic | compound | intermediate | barbell | core | rectus_abdominis | latissimus_dorsi|obliques|transverse_abdominis | hypertrophy|strength | core|lower_back_safe | 6 | false | false | A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel. | Load plates of equal size on both ends of a barbell and place it on the floor. | Kneel behind the bar and grip it shoulder-width, arms extended. | Brace the core hard, then roll the bar forward away from your body. | Go as far as you can keep a neutral spine — stop before the hips sag. | Pull the bar back to the starti... | images/flat/barbell-ab-rollout-start.webp | images/flat/barbell-ab-rollout-peak.webp | null |
barbell-box-squat | Barbell Box Squat | Langhantel Box Squat | Sentadilla en Caja con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | adductors|erector_spinae|hamstrings | strength|power | leg_day|powerlifting|requires_bench | 6 | false | false | A back squat with a barbell in which you sit back onto a box or bench at the bottom, pause for a moment and stand up again. The box fixes the depth and teaches you to sit back into the hips, and the brief pause removes the rebound out of the bottom. | Set a box or bench behind you at a height where your thighs end up about parallel to the floor when you sit on it. | Take the barbell on your upper back, step back and stand with your feet a little wider than shoulder-width. | Brace your trunk and push your hips back, then lower yourself under control toward the box. |... | images/flat/barbell-box-squat-start.webp | images/flat/barbell-box-squat-peak.webp | null |
barbell-bulgarian-split-squat | Barbell Bulgarian Split Squat | Langhantel Bulgarische Kniebeuge | Sentadilla Búlgara con Barra | strength | push | compound | advanced | barbell | upper_legs | gluteus_maximus|quadriceps | adductors|erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | leg_day|requires_bench | 6 | true | false | A single-leg squat with the rear foot raised on a bench and a barbell held across the upper back. The heavy, unilateral load works the quadriceps and glutes of the front leg and challenges balance and hip mobility. | Set a barbell across the upper back and stand about two feet in front of a flat bench, facing away from it. | Place the top of one foot on the bench behind you, with the front foot far enough forward to keep the shin close to vertical when you lower. | Brace the trunk and lower the back knee toward the floor by bending... | images/flat/barbell-bulgarian-split-squat-start.webp | images/flat/barbell-bulgarian-split-squat-peak.webp | null |
barbell-calf-raise | Barbell Calf Raise | Langhantel-Wadenheben | Elevación de Talones con Barra | strength | push | isolation | intermediate | barbell | lower_legs | gastrocnemius | soleus | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch. | Place a barbell across your upper back as in a squat. | Stand with the balls of your feet on a raised platform. | Push up onto your toes as high as possible. | Pause and squeeze your calves at the top. | Lower your heels below the platform and repeat. | images/flat/barbell-calf-raise-start.webp | images/flat/barbell-calf-raise-peak.webp | null |
barbell-curl | Barbell Curl | Langhantel-Curl | Curl con Barra | strength | pull | isolation | beginner | barbell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A classic biceps isolation exercise using a barbell for maximal loading. | Stand holding a barbell with a shoulder-width underhand grip. | Curl the bar up toward your shoulders. | Squeeze at the top, then lower under control. | Repeat. | images/flat/barbell-curl-start.webp | images/flat/barbell-curl-peak.webp | null |
barbell-front-raise | Barbell Front Raise | Langhantel-Frontheben | Elevación Frontal con Barra | strength | push | isolation | intermediate | barbell | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major|serratus_anterior | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids. | Stand holding a barbell with an overhand grip at thigh level. | Keep your arms straight and core braced. | Raise the barbell in front of you to shoulder height. | Pause briefly at the top. | Lower under control and repeat. | images/flat/barbell-front-raise-start.webp | images/flat/barbell-front-raise-peak.webp | null |
barbell-glute-bridge | Barbell Glute Bridge | Langhantel-Gesäßbrücke | Puente de Glúteos con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 6 | false | false | A weighted glute bridge using a barbell for increased resistance. | Lie on the floor with a barbell across your hips and knees bent. | Drive your hips up by squeezing your glutes. | Hold at the top with hips fully extended. | Lower with control. | Repeat. | images/flat/barbell-glute-bridge-start.webp | images/flat/barbell-glute-bridge-peak.webp | null |
barbell-isometric-squat-hold | Barbell Isometric Squat Hold | Langhantel-Kniebeuge Iso-Halt | Sentadilla Isométrica con Barra | strength | static | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hamstrings | strength|endurance | leg_day | 6 | false | false | An isometric version of the barbell back squat: you squat down with the bar on your upper back and hold the bottom position. The quadriceps, glutes and the muscles that keep your back rigid stay under tension at the deepest, hardest point of the squat. | Set the bar on your upper back, grip it just outside your shoulders and step back from the rack with your feet about shoulder-width apart. | Take a big breath into your belly, brace your core and keep your chest tall. | Sit down and back until your thighs are about parallel to the floor or a little below, with your kne... | null | null | images/flat/barbell-isometric-squat-hold-main.webp |
barbell-lunge | Barbell Lunge | Langhantel-Ausfallschritt | Zancada con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | true | false | A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time. | Place a barbell across your upper back and stand tall. | Step forward with one leg into a long stride. | Lower your back knee toward the ground until your front thigh is parallel. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/barbell-lunge-start.webp | images/flat/barbell-lunge-peak.webp | null |
barbell-overhead-extension | Barbell Overhead Extension | Langhantel-Überkopf-Extension | Extensión de Barra por Encima de la Cabeza | strength | push | isolation | intermediate | barbell | upper_arms | triceps_brachii | null | hypertrophy|strength | arm_day|push_day | 5 | false | false | This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength. | Load a barbell with an appropriate weight and stand or sit with a neutral spine. | Grip the barbell with an overhand, shoulder-width grip, and press it overhead. | Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable. | Extend your elbows to press the barbell back to the star... | images/flat/barbell-overhead-extension-start.webp | images/flat/barbell-overhead-extension-peak.webp | null |
barbell-preacher-curl | Barbell Preacher Curl | Langhantel-Preacher-Curl | Curl Predicador con Barra | strength | pull | isolation | intermediate | barbell | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|pull_day | 5 | false | false | This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension. | Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip. | Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start. | Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad... | images/flat/barbell-preacher-curl-start.webp | images/flat/barbell-preacher-curl-peak.webp | null |
barbell-pullover | Barbell Pullover | Langhantel-Pullover | Pullover con Barra | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|pectoralis_major | triceps_brachii | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound movement stretching and loading the lats and chest through a wide arc. | Lie across a bench with a barbell held over your chest. | Lower the bar back over your head in an arc. | Pull it back to the start over your chest. | Repeat. | images/flat/barbell-pullover-start.webp | images/flat/barbell-pullover-peak.webp | null |
barbell-rear-delt-row | Barbell Rear Delt Row | Langhantel-Hinterer-Delt-Rudern | Remo con Barra para Deltoides Posterior | strength | pull | compound | intermediate | barbell | shoulders | posterior_deltoid | latissimus_dorsi|rhomboids|trapezius | hypertrophy|strength | pull_day | 6 | false | false | A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back. | Hinge at the hips with a flat back until your torso is nearly parallel to the floor. | Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging. | Row the bar up toward your upper chest with the elbows flaring out to the sides. | Pause and squeeze the rear delts and upper back at the top. | Lower t... | images/flat/barbell-rear-delt-row-start.webp | images/flat/barbell-rear-delt-row-peak.webp | null |
barbell-reverse-lunge | Barbell Reverse Lunge | Langhantel-Rückwärtsausfallschritt | Zancada Inversa con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | true | false | A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes. | Place a barbell across your upper back and stand tall. | Step one foot backward into a long stride. | Lower your back knee toward the ground under control. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/barbell-reverse-lunge-start.webp | images/flat/barbell-reverse-lunge-peak.webp | null |
barbell-row | Bent-Over Barbell Row | Vorgebeugtes Langhantelrudern | Remo con Barra Inclinado | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|shoulder_safe | 6 | false | false | A compound pulling movement that targets the upper and middle back. | Hinge at the hips with a slight knee bend. | Grip the bar slightly wider than shoulder-width. | Pull the bar to your lower chest, squeezing your shoulder blades. | Lower the bar under control. | Repeat. | images/flat/barbell-row-start.webp | images/flat/barbell-row-peak.webp | null |
barbell-wrist-curl | Barbell Wrist Curl | Langhantel Handgelenk-Curl | Curl de Muñeca con Barra | strength | pull | isolation | beginner | barbell | lower_arms | forearm_flexors | null | hypertrophy | arm_day|grip_focus | 5 | false | false | A barbell wrist curl that isolates the forearm flexors for grip and forearm size. | Sit on a bench with forearms resting on the thighs, palms up. | Hold a barbell with hands shoulder-width, wrists hanging off the knees. | Let the bar roll down to the fingertips at the bottom. | Curl the bar up by flexing the wrists. | Lower under control. | images/flat/barbell-wrist-curl-start.webp | images/flat/barbell-wrist-curl-peak.webp | null |
barbell-zercher-hold | Barbell Zercher Hold | Langhantel-Zercher-Halt | Sostén Zercher con Barra | strength | static | compound | advanced | barbell | core | rectus_abdominis|transverse_abdominis | biceps_brachii|erector_spinae|obliques|quadriceps | strength|endurance | core|knee_safe|shoulder_safe | 6 | false | false | A standing hold with a barbell cradled in the crooks of your elbows against your abdomen. The abs and the trunk stabilizers resist the pull of the bar, while the biceps and the upper back keep it close to your body. | Set a barbell on a rack at about the height of your lower ribs and place the crooks of your elbows under the bar. | Fold your arms and clasp your hands together in front of your chest to lock the bar against your body. | Lift the bar off the rack and step back, standing with your feet about shoulder-width apart. | Stan... | null | null | images/flat/barbell-zercher-hold-main.webp |
barbell-zercher-squat-hold | Barbell Zercher Squat Hold | Langhantel-Zercher-Kniebeuge Iso-Halt | Sentadilla Zercher Isométrica | strength | static | compound | advanced | barbell | upper_legs | gluteus_maximus|quadriceps | biceps_brachii|erector_spinae|hamstrings | strength|endurance | leg_day | 6 | false | false | An isometric version of the Zercher squat: you squat down with the barbell in the crooks of your elbows and hold the bottom position. The quadriceps, glutes and the trunk stay under tension at the deepest point, while the arms and upper back keep the bar close to you. | Set a barbell on a rack at about the height of your lower ribs, place the crooks of your elbows under the bar and clasp your hands in front of your chest. | Lift the bar off the rack, step back and stand with your feet about shoulder-width apart. | Brace your abs and keep your chest tall, then sit down and back until y... | null | null | images/flat/barbell-zercher-squat-hold-main.webp |
battle-rope-double-slam | Battle Rope Double Slam | Battle-Rope Doppelschlag | Golpe Doble con Cuerdas de Batalla | cardio | dynamic | compound | intermediate | battle_rope | full_body | anterior_deltoid|latissimus_dorsi | forearm_flexors|gluteus_maximus|obliques|quadriceps|rectus_abdominis|trapezius | endurance|power | full_body|conditioning | 10.3 | false | false | A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill. | Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack. | Set your feet slightly wider than your hips and sit into a quarter squat with your chest up. | Swing both arms up together, letting the ropes rise in front of you as you extend through the hips. | Slam bot... | images/flat/battle-rope-double-slam-start.webp | images/flat/battle-rope-double-slam-peak.webp | null |
battle-ropes | Battle Ropes | Battle Ropes | Cuerdas de Batalla | cardio | dynamic | compound | intermediate | battle_rope | full_body | anterior_deltoid|lateral_deltoid|latissimus_dorsi | forearm_flexors|quadriceps|rectus_abdominis|trapezius | endurance|power | full_body|conditioning | 10.3 | false | false | A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip. | Anchor the ropes to a fixed point and grab one end in each hand. | Step back so the ropes have moderate slack. | Drop into a quarter squat with feet shoulder-width. | Drive each arm up and down rapidly to send waves through the ropes. | Continue for the prescribed work interval. | null | null | images/flat/battle-ropes-main.webp |
bear-crawl | Bear Crawl | Bärengang | Caminata del Oso | strength | dynamic | compound | beginner | null | full_body | anterior_deltoid|rectus_abdominis | obliques|quadriceps|triceps_brachii | endurance | full_body|conditioning|core|bodyweight | 5 | false | true | A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward. | Start on all fours with your hands under your shoulders and knees under your hips. | Tuck your toes and lift your knees a few centimeters off the floor. | Keeping your back flat and hips low, step your right hand and left foot forward together. | Then move your left hand and right foot, crawling forward in a controlled... | images/flat/bear-crawl-start.webp | images/flat/bear-crawl-peak.webp | null |
bear-plank-hold | Bear Plank Hold | Bear-Plank-Halt | Plancha del Oso Isométrica | strength | static | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|obliques|quadriceps|serratus_anterior | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 5 | false | true | A static core hold on hands and knees in which the knees hover just above the floor while the back stays flat. It trains the abdominals and shoulders to stabilise the trunk and is a stepping stone to the full plank. | Start on hands and knees with the hands under the shoulders and the knees under the hips. | Tuck the toes under and brace the abdominals so the back is flat. | Press into the hands and lift the knees a couple of inches off the floor. | Hold the position with the hips level and the head in line with the spine. | Breathe... | null | null | images/flat/bear-plank-hold-main.webp |
behind-the-back-barbell-shrug | Behind the Back Barbell Shrug | Langhantel-Shrug hinter dem Rücken | Encogimiento de Hombros con Barra Detrás de la Espalda | strength | pull | isolation | intermediate | barbell | back | trapezius | forearm_flexors|rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A shrug variation with the barbell held behind the body, targeting the trapezius. | Stand holding a barbell behind your back with an overhand grip. | Keep your arms straight and chest up. | Shrug your shoulders straight up toward your ears. | Pause and squeeze at the top. | Lower under control and repeat. | images/flat/behind-the-back-barbell-shrug-start.webp | images/flat/behind-the-back-barbell-shrug-peak.webp | null |
behind-the-neck-lat-pulldown | Behind-the-Neck Lat Pulldown | Nacken-Lat-Pulldown | Jalón al Cuello Detrás de la Cabeza | strength | pull | compound | advanced | lat_pulldown_machine | back | latissimus_dorsi | posterior_deltoid|rhomboids|trapezius | hypertrophy | pull_day | 6 | false | false | A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility. | Sit at a lat pulldown station with thighs secured under the pad. | Grip the bar with a wide, overhand grip — wider than shoulder-width. | Keep the torso upright and tuck the chin slightly forward. | Pull the bar down behind the head until it touches the base of the neck. | Return under control to the full overhead stre... | images/flat/behind-the-neck-lat-pulldown-start.webp | images/flat/behind-the-neck-lat-pulldown-peak.webp | null |
behind-the-neck-press | Behind the Neck Press | Nackendrücken | Press Detrás del Cuello | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | knee_safe | 6 | false | false | An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids. | Sit or stand with a barbell resting on your upper traps behind your neck. | Grip the bar wider than shoulder width. | Press the bar straight up overhead until your arms are extended. | Lower the bar back to the starting position under control. | Repeat for the desired number of reps. | images/flat/behind-the-neck-press-start.webp | images/flat/behind-the-neck-press-peak.webp | null |
behind-the-neck-pull-ups | Behind-the-Neck Pull-Up | Klimmzug in den Nacken | Dominada tras nuca | strength | pull | compound | advanced | 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 wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation. | Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together. | Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides. | Continue pulling until the bar passes behind your head and the back of your neck comes level... | images/flat/behind-the-neck-pull-ups-start.webp | images/flat/behind-the-neck-pull-ups-peak.webp | null |
bench-adductor-stretch | Bench Adductor Stretch | Adduktoren-Dehnung an der Bank | Estiramiento de Aductores en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | adductors | hamstrings | mobility | mobility|stretching | 5 | true | false | A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh. | Stand side-on to a bench. | Rest one straight leg up on the bench out to the side. | Keep your torso upright and shift gently toward the bench. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-adductor-stretch-main.webp |
bench-ankle-stretch | Bench Ankle Stretch | Sprunggelenk-Dehnung an der Bank | Estiramiento de Tobillo en Banco | stretching | static | isolation | beginner | flat_bench | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle. | Place one whole foot flat on top of a bench. | Keep your torso upright. | Drive that knee forward over your toes. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-ankle-stretch-main.webp |
bench-bulgarian-split-stretch | Bench Bulgarian Split Stretch | Bulgarische Split-Dehnung an der Bank | Estiramiento Búlgaro en Banco | stretching | static | compound | beginner | flat_bench | upper_legs | hip_flexors|quadriceps | gluteus_maximus | mobility | mobility|stretching | 5 | true | false | A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad. | Rest the top of your rear foot on a bench behind you. | Set the front foot flat and bend that knee. | Sink your hips straight down. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-bulgarian-split-stretch-main.webp |
bench-calf-stretch | Bench Calf Stretch | Wadendehnung an der Bank | Estiramiento de Pantorrilla en Banco | stretching | static | isolation | beginner | flat_bench | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | false | A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf. | Place the ball of one foot on the edge of a bench. | Keep that knee straight. | Let your heel drop down below the toes. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-calf-stretch-main.webp |
bench-chest-stretch | Bench Chest Stretch | Brustdehnung an der Bank | Estiramiento de Pecho en Banco | stretching | static | isolation | beginner | flat_bench | chest | pectoralis_major | anterior_deltoid | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders. | Kneel with your back to a bench. | Place both hands behind you on the edge of the bench. | Sink your hips down to open the chest. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-chest-stretch-main.webp |
bench-childs-pose | Bench Child's Pose | Stellung des Kindes an der Bank | Postura del Niño en Banco | stretching | static | compound | beginner | flat_bench | back | erector_spinae|latissimus_dorsi | null | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back. | Kneel on the floor in front of a bench. | Extend both arms forward and rest them on the bench. | Sit your hips back toward your heels and let the chest sink. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-childs-pose-main.webp |
bench-couch-stretch | Bench Couch Stretch | Couch-Dehnung an der Bank | Estiramiento Couch en Banco | stretching | static | compound | beginner | flat_bench | upper_legs | hip_flexors|quadriceps | null | mobility | mobility|stretching | 5 | true | false | A deep quad and hip-flexor stretch with the rear shin running up the front of a bench. | Kneel with your rear shin against the front of a bench. | Place the front foot flat on the floor. | Bring your torso upright until the front of the thigh stretches. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-couch-stretch-main.webp |
bench-decline-plank-hold | Bench Decline Plank Hold | Plank-Halt mit erhöhten Füßen auf der Bank | Plancha Declinada en Banco Isométrica | strength | static | compound | intermediate | null | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|obliques|serratus_anterior | endurance|strength | core|calisthenics|knee_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | true | A plank with your hands on the floor and your feet on a bench behind you, so that your body slopes downward toward your hands. The raised feet shift more of your weight onto the shoulders and make the abdominal muscles work harder than in a normal plank. | Place a bench behind you and put the tops of your feet on it, then put your hands on the floor under your shoulders with your arms straight. | Walk your hands to a position where your body is in one straight line from your head to your heels. | Squeeze your glutes, brace your abs and push the floor away so that your sh... | null | null | images/flat/bench-decline-plank-hold-main.webp |
bench-dips | Bench Dips | Bank-Dips | Fondos en Banco | strength | push | compound | intermediate | null | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | true | A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps. | Sit on a bench and place your hands on the edge beside your hips. | Slide your hips off the bench with legs extended. | Lower your body by bending your elbows to 90 degrees. | Press through your palms to return to the start. | Repeat for the desired number of reps. | images/flat/bench-dips-start.webp | images/flat/bench-dips-peak.webp | null |
bench-figure-4-glute-stretch | Bench Figure-4 Glute Stretch | Vierer-Gesäßdehnung an der Bank | Estiramiento Figura 4 de Glúteos en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | gluteus_maximus | gluteus_medius | mobility | mobility|stretching | 5 | true | false | A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute. | Sit on the end of a bench. | Cross one ankle over the opposite knee. | Keep your back flat and hinge forward over the crossed leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-figure-4-glute-stretch-main.webp |
bench-hamstring-stretch | Bench Hamstring Stretch | Hamstring-Dehnung an der Bank | Estiramiento de Isquiotibiales en Banco | stretching | static | isolation | beginner | flat_bench | upper_legs | hamstrings | erector_spinae | mobility | mobility|stretching | 5 | true | false | A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring. | Place one heel on a bench with that leg straight. | Stand tall on the supporting leg. | Hinge forward from the hips over the raised leg. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/bench-hamstring-stretch-main.webp |
bench-hollow-hold | Bench Hollow Hold | Hollow Body Hold auf der Bank | Mantenimiento del Cuerpo Hueco en Banco | strength | static | compound | intermediate | flat_bench | core | hip_flexors|rectus_abdominis | obliques|quadriceps|transverse_abdominis | strength|endurance | core_focus|calisthenics|knee_safe|shoulder_safe|no_axial_load|requires_bench | 6 | false | false | A static core hold performed lying on a flat bench: the arms reach overhead and the shoulders and straight legs are lifted into a shallow hollow shape while the lower back stays pressed into the bench. | Lie on your back on a flat bench with the glutes and lower back on the pad and the legs extended. | Reach the arms overhead beside the ears. | Brace the abdominals and press the lower back into the bench. | Lift the shoulders and the straight legs a few inches to form a shallow hollow. | Hold the position while breathi... | null | null | images/flat/bench-hollow-hold-main.webp |
bench-lat-stretch | Bench Lat Stretch | Lat-Dehnung an der Bank | Estiramiento de Dorsales en Banco | stretching | static | isolation | beginner | flat_bench | back | latissimus_dorsi | posterior_deltoid | mobility | mobility|stretching | 5 | false | false | A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats. | Kneel on the floor in front of a bench. | Place both hands on top of the bench. | Sit your hips back and let your chest sink down. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/bench-lat-stretch-main.webp |
bench-leg-pull-in | Bench Leg Pull-In | Bank-Beinzug | Encogimiento de Piernas en Banco | strength | dynamic | isolation | beginner | null | core | rectus_abdominis | hip_flexors|obliques | hypertrophy|endurance | core|calisthenics|requires_bench | 3.5 | false | true | A seated core exercise on a flat bench: leaning back with your hands on the bench, you pull the knees toward the chest to train the rectus abdominis. | Sit on a flat bench, grip its edges beside or just behind your hips and lean your torso back slightly. | Extend your legs out in front of you with your feet off the floor. | Pull your knees toward your chest, bringing the torso slightly forward to meet them. | Extend the legs back out under control without letting your... | images/flat/bench-leg-pull-in-start.webp | images/flat/bench-leg-pull-in-peak.webp | null |
bench-press | Barbell Bench Press | Langhantel-Bankdrücken | Press de Banca con Barra | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength|power | powerlifting|push_day|big_three|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound pushing movement that targets the chest, shoulders, and triceps. | Lie flat on a bench with your eyes under the bar. | Grip the bar slightly wider than shoulder-width. | Unrack the bar and lower it to your mid-chest. | Press the bar back up to full arm extension. | Repeat for the desired number of reps. | images/flat/bench-press-start.webp | images/flat/bench-press-peak.webp | null |
bench-pull | Bench Pull | Bench-Pull | Remo en Banco | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids. | Lie face down on an elevated bench with arms hanging straight down. | Grip a barbell or dumbbells below you. | Row the weight up to the underside of the bench. | Squeeze your shoulder blades at the top. | Lower under control and repeat. | images/flat/bench-pull-start.webp | images/flat/bench-pull-peak.webp | null |
bent-arm-barbell-pullover | Bent Arm Barbell Pullover | Langhantel-Pullover mit gebeugten Armen | Pullover con Barra y Brazos Flexionados | strength | pull | isolation | intermediate | barbell | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest. | Lie on a bench holding a barbell above your chest with bent elbows. | Keep your elbows bent throughout the movement. | Lower the barbell behind your head in an arc. | Pull the barbell back over your chest using your lats. | Repeat for the desired number of reps. | images/flat/bent-arm-barbell-pullover-start.webp | images/flat/bent-arm-barbell-pullover-peak.webp | null |
bent-arm-ez-bar-pullover | Bent-Arm EZ-Bar Pullover | SZ-Stangen-Pullover mit gebeugten Armen | Pullover con Barra Z y Brazos Flexionados | strength | pull | compound | intermediate | ez_bar | back | latissimus_dorsi|pectoralis_major | posterior_deltoid|serratus_anterior|triceps_brachii | hypertrophy|strength | pull_day|requires_bench | 6 | false | false | A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch. | Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends. | Start with the bar above your chest, elbows bent to roughly 90 degrees. | Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs. | Pull the bar back over the chest alo... | images/flat/bent-arm-ez-bar-pullover-start.webp | images/flat/bent-arm-ez-bar-pullover-peak.webp | null |
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