mechanic stringclasses 3
values | secondaryMuscles stringclasses 17
values | name stringlengths 5 58 | force stringclasses 4
values | instructions stringlengths 14 3.21k | equipment stringclasses 13
values | primaryMuscles stringclasses 17
values | output stringlengths 309 3.56k |
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compound | abductors | Sumo Deadlift with Chains | pull | You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift; Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight; Begin with a bar loaded on the ground; Approach the bar so that the b... | barbell | hamstrings | The Sumo Deadlift with Chains exercise uses a pull force. The Sumo Deadlift with Chains exercise has a compound mechanic. The Sumo Deadlift with Chains exercise is performed with barbell equipment. The Sumo Deadlift with Chains exercise primarily targets the hamstrings muscle(s). The Sumo Deadlift with Chains exercise ... |
compound | glutes | Superman | static | To begin, lie straight and face down on the floor or exercise mat; Your arms should be fully extended in front of you; This is the starting position; Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds; Tip: Squeeze your lower back to get the best results from this e... | body only | lower back | The Superman exercise uses a static force. The Superman exercise has a compound mechanic. The Superman exercise is performed with body only equipment. The Superman exercise primarily targets the lower back muscle(s). The Superman exercise engages the glutes muscle(s) as secondary muscles. The Superman exercise is perfo... |
compound | chest | Supine Chest Throw | push | This drill is great for chest passes when you lack a partner or a wall of sufficient strength; Lay on the ground on your back with your knees bent; Begin with the ball on your chest, held with both hands on the bottom; Explode up, extending through the elbow to throw the ball directly above you as high as possible; Cat... | medicine ball | triceps | The Supine Chest Throw exercise uses a push force. The Supine Chest Throw exercise has a compound mechanic. The Supine Chest Throw exercise is performed with medicine ball equipment. The Supine Chest Throw exercise primarily targets the triceps muscle(s). The Supine Chest Throw exercise engages the chest muscle(s) as s... |
compound | chest | Supine One-Arm Overhead Throw | pull | Lay on the ground on your back with your knees bent; Hold the ball with one hand, extending the arm fully behind your head; This will be your starting position; Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance; The ball can be thrown t... | medicine ball | abdominals | The Supine One-Arm Overhead Throw exercise uses a pull force. The Supine One-Arm Overhead Throw exercise has a compound mechanic. The Supine One-Arm Overhead Throw exercise is performed with medicine ball equipment. The Supine One-Arm Overhead Throw exercise primarily targets the abdominals muscle(s). The Supine One-Ar... |
compound | chest | Supine Two-Arm Overhead Throw | pull | Lay on the ground on your back with your knees bent; Hold the ball with both hands, extending the arms fully behind your head; This will be your starting position; Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance; The ball can be throw... | medicine ball | abdominals | The Supine Two-Arm Overhead Throw exercise uses a pull force. The Supine Two-Arm Overhead Throw exercise has a compound mechanic. The Supine Two-Arm Overhead Throw exercise is performed with medicine ball equipment. The Supine Two-Arm Overhead Throw exercise primarily targets the abdominals muscle(s). The Supine Two-Ar... |
isolation | chest | Suspended Fallout | pull | Adjust the straps so the handles are at an appropriate height, below waist level; Begin standing and grasping the handles; Lean into the straps, moving to an incline push-up position; This will be your starting position; Keeping your arms straight, lean further into the suspension straps, bringing your body closer to t... | other | abdominals | The Suspended Fallout exercise uses a pull force. The Suspended Fallout exercise has a isolation mechanic. The Suspended Fallout exercise is performed with other equipment. The Suspended Fallout exercise primarily targets the abdominals muscle(s). The Suspended Fallout exercise engages the chest muscle(s) as secondary ... |
compound | shoulders | Suspended Push-Up | push | Anchor your suspension straps securely to the top of a rack or other object; Leaning into the straps, take a handle in each hand and move into a push-up plank position; You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture; Maintaining a straight, rig... | other | chest | The Suspended Push-Up exercise uses a push force. The Suspended Push-Up exercise has a compound mechanic. The Suspended Push-Up exercise is performed with other equipment. The Suspended Push-Up exercise primarily targets the chest muscle(s). The Suspended Push-Up exercise engages the shoulders muscle(s) as secondary mu... |
isolation | not applicable | Suspended Reverse Crunch | pull | Secure a set of suspension straps with the handles hanging about a foot off of the ground; Move yourself into a pushup plank position facing away from the rack; Place your feet into the handles; You should maintain a straight posture, not allowing the hips to sag; This will be your starting position; Begin the movement... | other | abdominals | The Suspended Reverse Crunch exercise uses a pull force. The Suspended Reverse Crunch exercise has a isolation mechanic. The Suspended Reverse Crunch exercise is performed with other equipment. The Suspended Reverse Crunch exercise primarily targets the abdominals muscle(s). The Suspended Reverse Crunch exercise does n... |
compound | biceps | Suspended Row | pull | Suspend your straps at around chest height; Take a handle in each hand and lean back; Keep your body erect and your head and chest up; Your arms should be fully extended; This will be your starting position; Begin by flexing the elbow to initiate the movement; Protract your shoulder blades as you do so; At the completi... | other | middle back | The Suspended Row exercise uses a pull force. The Suspended Row exercise has a compound mechanic. The Suspended Row exercise is performed with other equipment. The Suspended Row exercise primarily targets the middle back muscle(s). The Suspended Row exercise engages the biceps muscle(s) as secondary muscles. The Suspen... |
compound | abductors | Suspended Split Squat | push | Suspend your straps so the handles are 18-30 inches from the floor; Facing away from the setup, place your rear foot into the handle behind you; Keep your head looking forward and your chest up, with your knee slightly bent; This will be your starting position; Descend by flexing the knee and hips, lowering yourself to... | other | quadriceps | The Suspended Split Squat exercise uses a push force. The Suspended Split Squat exercise has a compound mechanic. The Suspended Split Squat exercise is performed with other equipment. The Suspended Split Squat exercise primarily targets the quadriceps muscle(s). The Suspended Split Squat exercise engages the abductors ... |
compound | forearms | Svend Press | push | Begin in a standing position; Press two lightweight plates together with your hands; Hold the plates together close to your chest to create an isometric contraction in your chest muscles; Your fingers should be pointed forward; This is your starting position; Squeeze the plates between your palms and extend your arms d... | other | chest | The Svend Press exercise uses a push force. The Svend Press exercise has a compound mechanic. The Svend Press exercise is performed with other equipment. The Svend Press exercise primarily targets the chest muscle(s). The Svend Press exercise engages the forearms muscle(s) as secondary muscles. The Svend Press exercise... |
compound | biceps | T-Bar Row with Handle | pull | Position a bar into a landmine or in a corner to keep it from moving; Load an appropriate weight onto your end; Stand over the bar, and position a Double D row handle around the bar next to the collar; Using your hips and legs, rise to a standing position; Assume a wide stance with your hips back and your chest up; You... | barbell | middle back | The T-Bar Row with Handle exercise uses a pull force. The T-Bar Row with Handle exercise has a compound mechanic. The T-Bar Row with Handle exercise is performed with barbell equipment. The T-Bar Row with Handle exercise primarily targets the middle back muscle(s). The T-Bar Row with Handle exercise engages the biceps ... |
isolation | chest | Tate Press | push | Lie down on a flat bench with a dumbbell in each hand on top of your thighs; The palms of your hand will be facing each other; By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width; Note: when holding the dumbbells in fro... | dumbbell | triceps | The Tate Press exercise uses a push force. The Tate Press exercise has a isolation mechanic. The Tate Press exercise is performed with dumbbell equipment. The Tate Press exercise primarily targets the triceps muscle(s). The Tate Press exercise engages the chest muscle(s) as secondary muscles. The Tate Press exercise is... |
not applicable | adductors | The Straddle | static | Begin in a seated, upright position; Start by extending your legs in front of you in a V; With your hands on the floor, lean forward as far as possible; Hold for 10 to 20 seconds; | not applicable | hamstrings | The The Straddle exercise uses a static force. The The Straddle exercise does not require any equipment. The The Straddle exercise primarily targets the hamstrings muscle(s). The The Straddle exercise engages the adductors muscle(s) as secondary muscles. The The Straddle exercise is performed as such: Begin in a seate... |
isolation | glutes | Thigh Abductor | push | To begin, sit down on the abductor machine and select a weight you are comfortable with; When your legs are positioned properly, grip the handles on each side; Your entire upper body (from the waist up) should be stationary; This is the starting position; Slowly press against the machine with your legs to move them awa... | machine | abductors | The Thigh Abductor exercise uses a push force. The Thigh Abductor exercise has a isolation mechanic. The Thigh Abductor exercise is performed with machine equipment. The Thigh Abductor exercise primarily targets the abductors muscle(s). The Thigh Abductor exercise engages the glutes muscle(s) as secondary muscles. The ... |
isolation | glutes | Thigh Adductor | pull | To begin, sit down on the adductor machine and select a weight you are comfortable with; When your legs are positioned properly on the leg pads of the machine, grip the handles on each side; Your entire upper body (from the waist up) should be stationary; This is the starting position; Slowly press against the machine ... | machine | adductors | The Thigh Adductor exercise uses a pull force. The Thigh Adductor exercise has a isolation mechanic. The Thigh Adductor exercise is performed with machine equipment. The Thigh Adductor exercise primarily targets the adductors muscle(s). The Thigh Adductor exercise engages the glutes muscle(s) as secondary muscles. The ... |
compound | calves | Tire Flip | pull | Begin by gripping the bottom of the tire on the tread, and position your feet back a bit; Your chest should be driving into the tire; To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up; As the tire reaches a 45 degree angle, step forward and drive a knee into the tire; As you do ... | other | quadriceps | The Tire Flip exercise uses a pull force. The Tire Flip exercise has a compound mechanic. The Tire Flip exercise is performed with other equipment. The Tire Flip exercise primarily targets the quadriceps muscle(s). The Tire Flip exercise engages the calves muscle(s) as secondary muscles. The Tire Flip exercise is perfo... |
isolation | not applicable | Toe Touchers | pull | To begin, lie down on the floor or an exercise mat with your back pressed against the floor; Your arms should be lying across your sides with the palms facing down; Your legs should be touching each other; Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the ... | body only | abdominals | The Toe Touchers exercise uses a pull force. The Toe Touchers exercise has a isolation mechanic. The Toe Touchers exercise is performed with body only equipment. The Toe Touchers exercise primarily targets the abdominals muscle(s). The Toe Touchers exercise does not engage any secondary muscles. The Toe Touchers exerci... |
not applicable | not applicable | Torso Rotation | pull | Stand upright holding an exercise ball with both hands; Extend your arms so the ball is straight out in front of you; This will be your starting position; Rotate your torso to one side, keeping your eyes on the ball as you move; Now, rotate back to the opposite direction; Repeat for 10-20 repetitions; | exercise ball | abdominals | The Torso Rotation exercise uses a pull force. The Torso Rotation exercise is performed with exercise ball equipment. The Torso Rotation exercise primarily targets the abdominals muscle(s). The Torso Rotation exercise does not engage any secondary muscles. The Torso Rotation exercise is performed as such: Stand uprigh... |
not applicable | calves | Trail Running (or Walking) | not applicable | Running or hiking on trails will get the blood pumping and heart beating almost immediately; Make sure you have good shoes; While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down; Take smaller steps as you walk down... | not applicable | quadriceps | The Trail Running (or Walking) exercise does not require any equipment. The Trail Running (or Walking) exercise primarily targets the quadriceps muscle(s). The Trail Running (or Walking) exercise engages the calves muscle(s) as secondary muscles. The Trail Running (or Walking) exercise is performed as such: Running o... |
compound | glutes | Trap Bar Deadlift | pull | For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground; Stand in the center of the apparatus and grasp both handles; Lower your hips, look forward with your head and keep your chest up; Begin the movement by driving through the heels and extend your hips and knees; Av... | other | quadriceps | The Trap Bar Deadlift exercise uses a pull force. The Trap Bar Deadlift exercise has a compound mechanic. The Trap Bar Deadlift exercise is performed with other equipment. The Trap Bar Deadlift exercise primarily targets the quadriceps muscle(s). The Trap Bar Deadlift exercise engages the glutes muscle(s) as secondary ... |
isolation | not applicable | Tricep Dumbbell Kickback | push | Start with a dumbbell in each hand and your palms facing your torso; Keep your back straight with a slight bend in the knees and bend forward at the waist; Your torso should be almost parallel to the floor; Make sure to keep your head up; Your upper arms should be close to your torso and parallel to the floor; Your for... | dumbbell | triceps | The Tricep Dumbbell Kickback exercise uses a push force. The Tricep Dumbbell Kickback exercise has a isolation mechanic. The Tricep Dumbbell Kickback exercise is performed with dumbbell equipment. The Tricep Dumbbell Kickback exercise primarily targets the triceps muscle(s). The Tricep Dumbbell Kickback exercise does n... |
not applicable | shoulders | Tricep Side Stretch | static | Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep; Then repeat for your other arm; | not applicable | triceps | The Tricep Side Stretch exercise uses a static force. The Tricep Side Stretch exercise does not require any equipment. The Tricep Side Stretch exercise primarily targets the triceps muscle(s). The Tricep Side Stretch exercise engages the shoulders muscle(s) as secondary muscles. The Tricep Side Stretch exercise is per... |
isolation | not applicable | Triceps Overhead Extension with Rope | push | Attach a rope to a low pulley; After selecting an appropriate weight, grasp the rope with both hands and face away from the cable; Position your hands behind your head with your elbows point straight up; Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create... | cable | triceps | The Triceps Overhead Extension with Rope exercise uses a push force. The Triceps Overhead Extension with Rope exercise has a isolation mechanic. The Triceps Overhead Extension with Rope exercise is performed with cable equipment. The Triceps Overhead Extension with Rope exercise primarily targets the triceps muscle(s).... |
isolation | not applicable | Triceps Pushdown | push | Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width; Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor; The forearms should be pointing up towards the pul... | cable | triceps | The Triceps Pushdown exercise uses a push force. The Triceps Pushdown exercise has a isolation mechanic. The Triceps Pushdown exercise is performed with cable equipment. The Triceps Pushdown exercise primarily targets the triceps muscle(s). The Triceps Pushdown exercise does not engage any secondary muscles. The Tricep... |
isolation | not applicable | Triceps Pushdown With Rope Attachment | push | Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other); Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor; The forearms should be pointing up towards the pulley as they hold the ... | cable | triceps | The Triceps Pushdown With Rope Attachment exercise uses a push force. The Triceps Pushdown With Rope Attachment exercise has a isolation mechanic. The Triceps Pushdown With Rope Attachment exercise is performed with cable equipment. The Triceps Pushdown With Rope Attachment exercise primarily targets the triceps muscle... |
isolation | not applicable | Triceps Pushdown (V-Bar Attachment) | push | Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width; Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor; The forearms should be pointing up towards the pulley as they hold ... | cable | triceps | The Triceps Pushdown (V-Bar Attachment) exercise uses a push force. The Triceps Pushdown (V-Bar Attachment) exercise has a isolation mechanic. The Triceps Pushdown (V-Bar Attachment) exercise is performed with cable equipment. The Triceps Pushdown (V-Bar Attachment) exercise primarily targets the triceps muscle(s). The... |
isolation | lats | Triceps Stretch | static | Reach your hand behind your head, grasp your elbow and gently pull; Hold for 10 to 20 seconds, then switch sides; | not applicable | triceps | The Triceps Stretch exercise uses a static force. The Triceps Stretch exercise has a isolation mechanic. The Triceps Stretch exercise does not require any equipment. The Triceps Stretch exercise primarily targets the triceps muscle(s). The Triceps Stretch exercise engages the lats muscle(s) as secondary muscles. The Tr... |
isolation | not applicable | Tuck Crunch | pull | To begin, lie down on the floor or an exercise mat with your back pressed against the floor; Your arms should be lying across your sides with the palms facing down; Your legs should be crossed by wrapping one ankle around the other; Slowly elevate your legs up in the air until your thighs are perpendicular to the floor... | body only | abdominals | The Tuck Crunch exercise uses a pull force. The Tuck Crunch exercise has a isolation mechanic. The Tuck Crunch exercise is performed with body only equipment. The Tuck Crunch exercise primarily targets the abdominals muscle(s). The Tuck Crunch exercise does not engage any secondary muscles. The Tuck Crunch exercise is ... |
isolation | not applicable | Two-Arm Dumbbell Preacher Curl | pull | Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench; The dumbbell should be held at shoulder length; This will be your starting position; As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched; As you exhale, ... | dumbbell | biceps | The Two-Arm Dumbbell Preacher Curl exercise uses a pull force. The Two-Arm Dumbbell Preacher Curl exercise has a isolation mechanic. The Two-Arm Dumbbell Preacher Curl exercise is performed with dumbbell equipment. The Two-Arm Dumbbell Preacher Curl exercise primarily targets the biceps muscle(s). The Two-Arm Dumbbell ... |
compound | calves | Two-Arm Kettlebell Clean | pull | Place two kettlebells between your feet; To get in the starting position, push your butt back and look straight ahead; Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders; Rotate your wrists as you do so; Lower the kettlebells back to the st... | kettlebells | shoulders | The Two-Arm Kettlebell Clean exercise uses a pull force. The Two-Arm Kettlebell Clean exercise has a compound mechanic. The Two-Arm Kettlebell Clean exercise is performed with kettlebells equipment. The Two-Arm Kettlebell Clean exercise primarily targets the shoulders muscle(s). The Two-Arm Kettlebell Clean exercise en... |
compound | calves | Two-Arm Kettlebell Jerk | push | Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders; Rotate your wrists as you do so, so that the palms face forward; Squat down a few inches and reverse the motion rapidly driving both kettlebells ov... | kettlebells | shoulders | The Two-Arm Kettlebell Jerk exercise uses a push force. The Two-Arm Kettlebell Jerk exercise has a compound mechanic. The Two-Arm Kettlebell Jerk exercise is performed with kettlebells equipment. The Two-Arm Kettlebell Jerk exercise primarily targets the shoulders muscle(s). The Two-Arm Kettlebell Jerk exercise engages... |
compound | triceps | Two-Arm Kettlebell Military Press | push | Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders; Rotate your wrists as you do so, so that the palms face forward; Press the kettlebells up and out; As the kettlebells pass your head, lean into the... | kettlebells | shoulders | The Two-Arm Kettlebell Military Press exercise uses a push force. The Two-Arm Kettlebell Military Press exercise has a compound mechanic. The Two-Arm Kettlebell Military Press exercise is performed with kettlebells equipment. The Two-Arm Kettlebell Military Press exercise primarily targets the shoulders muscle(s). The ... |
compound | biceps | Two-Arm Kettlebell Row | pull | Place two kettlebells in front of your feet; Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position; Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows; Keep your back straight; Lower and repeat; | kettlebells | middle back | The Two-Arm Kettlebell Row exercise uses a pull force. The Two-Arm Kettlebell Row exercise has a compound mechanic. The Two-Arm Kettlebell Row exercise is performed with kettlebells equipment. The Two-Arm Kettlebell Row exercise primarily targets the middle back muscle(s). The Two-Arm Kettlebell Row exercise engages th... |
compound | biceps | Underhand Cable Pulldowns | pull | Sit down on a pull-down machine with a wide bar attached to the top pulley; Adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the pull-down bar with the palms facing your torso (a supinated grip); Make sure that the han... | cable | lats | The Underhand Cable Pulldowns exercise uses a pull force. The Underhand Cable Pulldowns exercise has a compound mechanic. The Underhand Cable Pulldowns exercise is performed with cable equipment. The Underhand Cable Pulldowns exercise primarily targets the lats muscle(s). The Underhand Cable Pulldowns exercise engages ... |
not applicable | lower back | Upper Back-Leg Grab | static | While seated, bend forward to hug your thighs from underneath with both arms; Keep your knees together and your legs extended out as you bring your chest down to your knees; You can also stretch your middle back by pulling your back away from your knees as your hugging them; | not applicable | hamstrings | The Upper Back-Leg Grab exercise uses a static force. The Upper Back-Leg Grab exercise does not require any equipment. The Upper Back-Leg Grab exercise primarily targets the hamstrings muscle(s). The Upper Back-Leg Grab exercise engages the lower back muscle(s) as secondary muscles. The Upper Back-Leg Grab exercise is... |
not applicable | middle back | Upper Back Stretch | static | Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward; | not applicable | middle back | The Upper Back Stretch exercise uses a static force. The Upper Back Stretch exercise does not require any equipment. The Upper Back Stretch exercise primarily targets the middle back muscle(s). The Upper Back Stretch exercise engages the middle back muscle(s) as secondary muscles. The Upper Back Stretch exercise is pe... |
compound | traps | Upright Barbell Row | pull | Grasp a barbell with an overhand grip that is slightly less than shoulder width; The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows; Your back should also be straight; This will be your starting position; Now exhale and use the sides of your shoulders to lift th... | barbell | shoulders | The Upright Barbell Row exercise uses a pull force. The Upright Barbell Row exercise has a compound mechanic. The Upright Barbell Row exercise is performed with barbell equipment. The Upright Barbell Row exercise primarily targets the shoulders muscle(s). The Upright Barbell Row exercise engages the traps muscle(s) as ... |
compound | shoulders | Upright Cable Row | pull | Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width; The bar should be resting on top of your thighs; Your arms should be extended with a slight bend at the elbows and your back should be straight; This will be ... | cable | traps | The Upright Cable Row exercise uses a pull force. The Upright Cable Row exercise has a compound mechanic. The Upright Cable Row exercise is performed with cable equipment. The Upright Cable Row exercise primarily targets the traps muscle(s). The Upright Cable Row exercise engages the shoulders muscle(s) as secondary mu... |
compound | shoulders | Upright Row With Bands | pull | To begin, stand on an exercise band so that tension begins at arm's length; Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width; The handles should be resting on top of your thighs; Your arms should be extended with a slight bend at the elbows and your back shoul... | bands | traps | The Upright Row With Bands exercise uses a pull force. The Upright Row With Bands exercise has a compound mechanic. The Upright Row With Bands exercise is performed with bands equipment. The Upright Row With Bands exercise primarily targets the traps muscle(s). The Upright Row With Bands exercise engages the shoulders ... |
not applicable | chest | Upward Stretch | static | Extend both hands straight above your head, palms touching; Slowly push your hands up and back, keeping your back straight; | not applicable | shoulders | The Upward Stretch exercise uses a static force. The Upward Stretch exercise does not require any equipment. The Upward Stretch exercise primarily targets the shoulders muscle(s). The Upward Stretch exercise engages the chest muscle(s) as secondary muscles. The Upward Stretch exercise is performed as such: Extend both... |
compound | biceps | V-Bar Pulldown | pull | Sit down on a pull-down machine with a V-Bar attached to the top pulley; Adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the V-bar with the palms facing each other (a neutral grip); Stick your chest out and lean yours... | cable | lats | The V-Bar Pulldown exercise uses a pull force. The V-Bar Pulldown exercise has a compound mechanic. The V-Bar Pulldown exercise is performed with cable equipment. The V-Bar Pulldown exercise primarily targets the lats muscle(s). The V-Bar Pulldown exercise engages the biceps muscle(s) as secondary muscles. The V-Bar Pu... |
compound | biceps | V-Bar Pullup | pull | Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles); The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles; Once you securely place the V-bar, take a hold o... | body only | lats | The V-Bar Pullup exercise uses a pull force. The V-Bar Pullup exercise has a compound mechanic. The V-Bar Pullup exercise is performed with body only equipment. The V-Bar Pullup exercise primarily targets the lats muscle(s). The V-Bar Pullup exercise engages the biceps muscle(s) as secondary muscles. The V-Bar Pullup e... |
compound | glutes | Vertical Swing | pull | Allow the dumbbell to hang at arms length between your legs, holding it with both hands; Keep your back straight and your head up; Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly; Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward... | dumbbell | hamstrings | The Vertical Swing exercise uses a pull force. The Vertical Swing exercise has a compound mechanic. The Vertical Swing exercise is performed with dumbbell equipment. The Vertical Swing exercise primarily targets the hamstrings muscle(s). The Vertical Swing exercise engages the glutes muscle(s) as secondary muscles. The... |
not applicable | calves | Walking (Treadmill) | not applicable | To begin, step onto the treadmill and select the desired option from the menu; Most treadmills have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the worko... | machine | quadriceps | The Walking (Treadmill) exercise is performed with machine equipment. The Walking (Treadmill) exercise primarily targets the quadriceps muscle(s). The Walking (Treadmill) exercise engages the calves muscle(s) as secondary muscles. The Walking (Treadmill) exercise is performed as such: To begin, step onto the treadmil... |
compound | glutes | Weighted Ball Hyperextension | pull | To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor; The ball of your feet should be pressed against the floor to help keep you balanced; Place a weighted plate under your chin or behind your neck; This is the starting position; Slowly raise your torso up by bendin... | exercise ball | lower back | The Weighted Ball Hyperextension exercise uses a pull force. The Weighted Ball Hyperextension exercise has a compound mechanic. The Weighted Ball Hyperextension exercise is performed with exercise ball equipment. The Weighted Ball Hyperextension exercise primarily targets the lower back muscle(s). The Weighted Ball Hyp... |
isolation | not applicable | Weighted Ball Side Bend | pull | To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball; Your feet should be on the floor while your legs are crossed and hanging from the ball; Hold a weighted plate with your right hand directly to the right side of your head; Tip: Make sure the smoo... | exercise ball | abdominals | The Weighted Ball Side Bend exercise uses a pull force. The Weighted Ball Side Bend exercise has a isolation mechanic. The Weighted Ball Side Bend exercise is performed with exercise ball equipment. The Weighted Ball Side Bend exercise primarily targets the abdominals muscle(s). The Weighted Ball Side Bend exercise doe... |
compound | chest | Weighted Bench Dip | push | For this exercise you will need to place a bench behind your back and another one in front of you; With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width; Your arms should be fully extended; The legs will be extended forward on top of... | other | triceps | The Weighted Bench Dip exercise uses a push force. The Weighted Bench Dip exercise has a compound mechanic. The Weighted Bench Dip exercise is performed with other equipment. The Weighted Bench Dip exercise primarily targets the triceps muscle(s). The Weighted Bench Dip exercise engages the chest muscle(s) as secondary... |
isolation | not applicable | Weighted Crunches | pull | Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle; Hold a weight to your chest, or you may hold it extended above your torso; This will be your starting position; Now, exhale and slowly begin to roll your shoulders off the floor; Your shoulders shoul... | medicine ball | abdominals | The Weighted Crunches exercise uses a pull force. The Weighted Crunches exercise has a isolation mechanic. The Weighted Crunches exercise is performed with medicine ball equipment. The Weighted Crunches exercise primarily targets the abdominals muscle(s). The Weighted Crunches exercise does not engage any secondary mus... |
compound | calves | Weighted Jump Squat | push | Position a lightly loaded barbell across the back of your shoulders; You could also use a weighted vest, sandbag, or other type of resistance for this exercise; The weight should be light enough that it doesn't slow you down significantly; Your feet should be just outside of shoulder width with your head and chest up; ... | barbell | quadriceps | The Weighted Jump Squat exercise uses a push force. The Weighted Jump Squat exercise has a compound mechanic. The Weighted Jump Squat exercise is performed with barbell equipment. The Weighted Jump Squat exercise primarily targets the quadriceps muscle(s). The Weighted Jump Squat exercise engages the calves muscle(s) a... |
compound | biceps | Weighted Pull Ups | pull | Attach a weight to a dip belt and secure it around your waist; Grab the pull-up bar with the palms of your hands facing forward; For a medium grip, your hands should be spaced at shoulder width; Both arms should be extended in front of you holding the bar at the chosen grip; You'll want to bring your torso back about 3... | other | lats | The Weighted Pull Ups exercise uses a pull force. The Weighted Pull Ups exercise has a compound mechanic. The Weighted Pull Ups exercise is performed with other equipment. The Weighted Pull Ups exercise primarily targets the lats muscle(s). The Weighted Pull Ups exercise engages the biceps muscle(s) as secondary muscle... |
compound | calves | Weighted Sissy Squat | push | Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest; This is your starting position; As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing y... | barbell | quadriceps | The Weighted Sissy Squat exercise uses a push force. The Weighted Sissy Squat exercise has a compound mechanic. The Weighted Sissy Squat exercise is performed with barbell equipment. The Weighted Sissy Squat exercise primarily targets the quadriceps muscle(s). The Weighted Sissy Squat exercise engages the calves muscle... |
isolation | not applicable | Weighted Sit-Ups With Bands | pull | Start out by strapping the bands around the base of the decline bench; Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them; Position your legs through the decline machine until they are secured; Now reach for the exercise bands with both hands; Use a pronate... | other | abdominals | The Weighted Sit-Ups With Bands exercise uses a pull force. The Weighted Sit-Ups With Bands exercise has a isolation mechanic. The Weighted Sit-Ups With Bands exercise is performed with other equipment. The Weighted Sit-Ups With Bands exercise primarily targets the abdominals muscle(s). The Weighted Sit-Ups With Bands ... |
compound | calves | Weighted Squat | push | Start by positioning two flat benches shoulder width apart from each other; Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with; Make sure your toes are facing out; Once you are standing straight up with the weight hanging in between your legs, position ... | other | quadriceps | The Weighted Squat exercise uses a push force. The Weighted Squat exercise has a compound mechanic. The Weighted Squat exercise is performed with other equipment. The Weighted Squat exercise primarily targets the quadriceps muscle(s). The Weighted Squat exercise engages the calves muscle(s) as secondary muscles. The We... |
compound | shoulders | Wide-Grip Barbell Bench Press | push | Lie back on a flat bench with feet firm on the floor; Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked; The bar will be perpendicular to the torso and the floor; This will be your ... | barbell | chest | The Wide-Grip Barbell Bench Press exercise uses a push force. The Wide-Grip Barbell Bench Press exercise has a compound mechanic. The Wide-Grip Barbell Bench Press exercise is performed with barbell equipment. The Wide-Grip Barbell Bench Press exercise primarily targets the chest muscle(s). The Wide-Grip Barbell Bench ... |
compound | shoulders | Wide-Grip Decline Barbell Bench Press | push | Lie back on a decline bench with the feet securely locked at the front of the bench; Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked; The bar will be perpendicular to the torso an... | barbell | chest | The Wide-Grip Decline Barbell Bench Press exercise uses a push force. The Wide-Grip Decline Barbell Bench Press exercise has a compound mechanic. The Wide-Grip Decline Barbell Bench Press exercise is performed with barbell equipment. The Wide-Grip Decline Barbell Bench Press exercise primarily targets the chest muscle(... |
compound | shoulders | Wide-Grip Decline Barbell Pullover | pull | Lie down on a decline bench with both legs securely locked in position; Reach for the barbell behind the head using a pronated grip (palms facing out); Make sure to grab the barbell wider than shoulder width apart for this exercise; Slowly lift the barbell up from the floor by using your arms; When positioned properly,... | barbell | chest | The Wide-Grip Decline Barbell Pullover exercise uses a pull force. The Wide-Grip Decline Barbell Pullover exercise has a compound mechanic. The Wide-Grip Decline Barbell Pullover exercise is performed with barbell equipment. The Wide-Grip Decline Barbell Pullover exercise primarily targets the chest muscle(s). The Wide... |
compound | biceps | Wide-Grip Lat Pulldown | pull | Sit down on a pull-down machine with a wide bar attached to the top pulley; Make sure that you adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the bar with the palms facing forward using the prescribed grip; Note on g... | cable | lats | The Wide-Grip Lat Pulldown exercise uses a pull force. The Wide-Grip Lat Pulldown exercise has a compound mechanic. The Wide-Grip Lat Pulldown exercise is performed with cable equipment. The Wide-Grip Lat Pulldown exercise primarily targets the lats muscle(s). The Wide-Grip Lat Pulldown exercise engages the biceps musc... |
compound | biceps | Wide-Grip Pulldown Behind The Neck | pull | Sit down on a pull-down machine with a wide bar attached to the top pulley; Make sure that you adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the bar with the palms facing forward using the prescribed grip; Note on g... | cable | lats | The Wide-Grip Pulldown Behind The Neck exercise uses a pull force. The Wide-Grip Pulldown Behind The Neck exercise has a compound mechanic. The Wide-Grip Pulldown Behind The Neck exercise is performed with cable equipment. The Wide-Grip Pulldown Behind The Neck exercise primarily targets the lats muscle(s). The Wide-Gr... |
compound | biceps | Wide-Grip Rear Pull-Up | pull | Grab the pull-up bar with the palms facing forward using a wide grip; As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck; This is your starting position; Pull your torso up until the bar is ne... | body only | lats | The Wide-Grip Rear Pull-Up exercise uses a pull force. The Wide-Grip Rear Pull-Up exercise has a compound mechanic. The Wide-Grip Rear Pull-Up exercise is performed with body only equipment. The Wide-Grip Rear Pull-Up exercise primarily targets the lats muscle(s). The Wide-Grip Rear Pull-Up exercise engages the biceps ... |
isolation | not applicable | Wide-Grip Standing Barbell Curl | pull | Stand up with your torso upright while holding a barbell at the wide outer handle; The palm of your hands should be facing forward; The elbows should be close to the torso; This will be your starting position; While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe ... | barbell | biceps | The Wide-Grip Standing Barbell Curl exercise uses a pull force. The Wide-Grip Standing Barbell Curl exercise has a isolation mechanic. The Wide-Grip Standing Barbell Curl exercise is performed with barbell equipment. The Wide-Grip Standing Barbell Curl exercise primarily targets the biceps muscle(s). The Wide-Grip Stan... |
compound | calves | Wide Stance Barbell Squat | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it; Hold on to the bar using bot... | barbell | quadriceps | The Wide Stance Barbell Squat exercise uses a push force. The Wide Stance Barbell Squat exercise has a compound mechanic. The Wide Stance Barbell Squat exercise is performed with barbell equipment. The Wide Stance Barbell Squat exercise primarily targets the quadriceps muscle(s). The Wide Stance Barbell Squat exercise ... |
compound | adductors | Wide Stance Stiff Legs | pull | Begin with a barbell loaded on the floor; Adopt a wide stance, and then bend at the hips to grab the bar; Your hips should be as far back as possible, and your legs nearly straight; Keep your back straight, and your head and chest up; This will be your starting position; Begin the movement be engaging the hips, driving... | barbell | hamstrings | The Wide Stance Stiff Legs exercise uses a pull force. The Wide Stance Stiff Legs exercise has a compound mechanic. The Wide Stance Stiff Legs exercise is performed with barbell equipment. The Wide Stance Stiff Legs exercise primarily targets the hamstrings muscle(s). The Wide Stance Stiff Legs exercise engages the add... |
compound | not applicable | Wind Sprints | pull | Hang from a pull-up bar using a pronated grip; Your arms and legs should be extended; This will be your starting position; Begin by quickly raising one knee as high as you can; Do not swing your body or your legs; 3 Immediately reverse the motion, returning that leg to the starting position; Simultaneously raise the op... | body only | abdominals | The Wind Sprints exercise uses a pull force. The Wind Sprints exercise has a compound mechanic. The Wind Sprints exercise is performed with body only equipment. The Wind Sprints exercise primarily targets the abdominals muscle(s). The Wind Sprints exercise does not engage any secondary muscles. The Wind Sprints exercis... |
not applicable | glutes | Windmills | pull | Lie on your back with your arms extended out to the sides and your legs straight; This will be your starting position; Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand; Return to the starting position, and repeat with the opposite leg; Continue to alternate for 10-... | not applicable | abductors | The Windmills exercise uses a pull force. The Windmills exercise does not require any equipment. The Windmills exercise primarily targets the abductors muscle(s). The Windmills exercise engages the glutes muscle(s) as secondary muscles. The Windmills exercise is performed as such: Lie on your back with your arms exten... |
not applicable | calves | World's Greatest Stretch | static | This is a three-part stretch; Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot; With your knees bent, squat down until your knee is almost touching the ground; Keep your torso erect, and hold this position for 10-20 seconds; Now, place the arm on the same side as your ... | not applicable | hamstrings | The World's Greatest Stretch exercise uses a static force. The World's Greatest Stretch exercise does not require any equipment. The World's Greatest Stretch exercise primarily targets the hamstrings muscle(s). The World's Greatest Stretch exercise engages the calves muscle(s) as secondary muscles. The World's Greates... |
isolation | not applicable | Wrist Circles | pull | Start by standing straight with your feet being shoulder width apart from each other; Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders; Tip: Your torso and arms should form the letter T: Your palms should be facing down; ... | body only | forearms | The Wrist Circles exercise uses a pull force. The Wrist Circles exercise has a isolation mechanic. The Wrist Circles exercise is performed with body only equipment. The Wrist Circles exercise primarily targets the forearms muscle(s). The Wrist Circles exercise does not engage any secondary muscles. The Wrist Circles ex... |
isolation | shoulders | Wrist Roller | pull | To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down); Your feet should be shoulder width apart; Slowly lift both arms until they are fully extended and parallel to the floor in front of you; Note: Make sure the rope is not wrapped around the roller; Your entire body should be st... | other | forearms | The Wrist Roller exercise uses a pull force. The Wrist Roller exercise has a isolation mechanic. The Wrist Roller exercise is performed with other equipment. The Wrist Roller exercise primarily targets the forearms muscle(s). The Wrist Roller exercise engages the shoulders muscle(s) as secondary muscles. The Wrist Roll... |
isolation | not applicable | Wrist Rotations with Straight Bar | pull | Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width; This will be your starting position; Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper; Continue alternating back and forth until failure; Reverse the... | barbell | forearms | The Wrist Rotations with Straight Bar exercise uses a pull force. The Wrist Rotations with Straight Bar exercise has a isolation mechanic. The Wrist Rotations with Straight Bar exercise is performed with barbell equipment. The Wrist Rotations with Straight Bar exercise primarily targets the forearms muscle(s). The Wris... |
compound | abdominals | Yoke Walk | not applicable | The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects; Begin by racking the apparatus across the back of the shoulders; With your head looking forward and back arched, lift the yoke by driving through the heels; Begin walking as quickly as possible using short, ... | other | quadriceps | The Yoke Walk exercise has a compound mechanic. The Yoke Walk exercise is performed with other equipment. The Yoke Walk exercise primarily targets the quadriceps muscle(s). The Yoke Walk exercise engages the abdominals muscle(s) as secondary muscles. The Yoke Walk exercise is performed as such: The yoke is usually don... |
compound | calves | Zercher Squats | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; The correct height should be anywhere above the waist but below the chest; Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on ... | barbell | quadriceps | The Zercher Squats exercise uses a push force. The Zercher Squats exercise has a compound mechanic. The Zercher Squats exercise is performed with barbell equipment. The Zercher Squats exercise primarily targets the quadriceps muscle(s). The Zercher Squats exercise engages the calves muscle(s) as secondary muscles. The ... |
isolation | forearms | Zottman Curl | pull | Stand up with your torso upright and a dumbbell in each hand being held at arms length; The elbows should be close to the torso; Make sure the palms of the hands are facing each other; This will be your starting position; While holding the upper arm stationary, curl the weights while contracting the biceps as you breat... | dumbbell | biceps | The Zottman Curl exercise uses a pull force. The Zottman Curl exercise has a isolation mechanic. The Zottman Curl exercise is performed with dumbbell equipment. The Zottman Curl exercise primarily targets the biceps muscle(s). The Zottman Curl exercise engages the forearms muscle(s) as secondary muscles. The Zottman Cu... |
isolation | forearms | Zottman Preacher Curl | pull | Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench; The dumbbells should be held at shoulder height and the elbows should be flexed; Hold the dumbbells with the palms of your hands facing down; This will be your starting position; As you breathe in, slowly lower the... | dumbbell | biceps | The Zottman Preacher Curl exercise uses a pull force. The Zottman Preacher Curl exercise has a isolation mechanic. The Zottman Preacher Curl exercise is performed with dumbbell equipment. The Zottman Preacher Curl exercise primarily targets the biceps muscle(s). The Zottman Preacher Curl exercise engages the forearms m... |
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