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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell row [/INST]The single-arm kettlebell row is a popular muscle- and strength-building exercise that works the muscles of the back and core simultaneously. It has all ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> One-Arm Cable Side Raise - Gethin Variation [/INST]The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement als... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> ACFT Medicine ball overhead power throw [/INST]The medicine ball overhead power throw is an explosive exercise targeting the abdominals and hips. This specific exercise is part of the ne... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Barbell Curl [/INST]The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Skip [/INST]The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell shrug [/INST]The barbell shrug is an exercise targeting the traps (trapezius muscles). It is popular in strength and muscle-focused upper-body training, and is often trained on a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine crunch [/INST]The machine crunch is a machine-based exercise targeting the abdominal muscles. It involves sitting upright in the machine and curling the torso down against a pre-... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leverage Chest Press [/INST]The machine chest press is an upper body exercise targeting the pectoral muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band lateral raise [/INST]The band lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a variation of the dumbbell lateral raise, a st... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline bench press [/INST]The incline bench press is a popular barbell exercise targeting the chest muscles, particularly the upper pectoral muscles. While it can be a strength-focused ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Bench Rear Dumbbell Fly - Gethin Variation [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural mus... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Head-on-bench dumbbell rear delt raise [/INST]The head-on-bench dumbbell rear delt raise is an exercise targeting the posterior shoulder muscles, or rear deltoids. This variation of the ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise ball crunch [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball you can increase the ran... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Plate hammer curl [/INST]The plate hammer curl is an exercise that targets the long head of the biceps as well as the brachialis and brachioradialis muscles. Typically hammer curls are d... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated cable chest fly [/INST]The seated cable chest fly is an isolation movement that uses a cable stack and an upright bench to target the pectoral muscles. Being able to brace against... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm palm-in dumbbell shoulder press [/INST]The single-arm palm-in dumbbell shoulder press builds the shoulder muscles but with two major differences from the standard dumbbell sho... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lat pull-down [/INST]The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Walking lunge with twist [/INST]The walking lunge with twist is an exercise that targets the lower body and the obliques. The twist not only works the obliques, it also opens up the thor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell step-up [/INST]The dumbbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, gl... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elbow plank jack [/INST]The elbow plank jack is an isometric abdominal exercise with a dynamic lower-body component. It targets the muscles of the core, the deep core or transversus abdo... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying Close-Grip Bar Curl On High Pulley [/INST]The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine V-up [/INST]The smith machine V-up is a weighted abdominal exercise that involves pressing a weighted bar upward while performing a V-up. Performing it in a Smith machine e... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hammer curl [/INST]The hammer curl is a dumbbell movement that focuses on the biceps, brachialis, and forearm muscles. Throughout each rep, the wrists remain neutral, like a carpenter ha... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Diamond push-up [/INST]The diamond push-up is an advanced variation of the push-up exercise performed with the hands in a diamond shape. It increases the challenge to the triceps, but al... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-down wrist curl over bench [/INST]The palms-down wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated dumbbell lateral raise [/INST]The seated dumbbell lateral raise is an exercise that targets the shoulder muscles, particularly the medial or middle head of the deltoids. Performin... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Ball Hamstring Hat Trick [/INST]The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to d... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell upright row [/INST]The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Clean and jerk [/INST]The clean and jerk is a full-body lift that is one of two contested lifts in Olympic weightlifting competitions. It is comprised of two movements: the clean, where ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline EZ-bar skullcrusher [/INST]The incline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The incline angle helps to target the long head of the triceps in ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing dumbbell upright row [/INST]The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with eit... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Spider Crawl (Unweighted) [/INST]The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee-tuck kick-up [/INST]The knee-tuck kick-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or "six-pack" muscles in particular. It can be performed... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell front squat [/INST]The dumbbell front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding dumbbell... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Crab Kick [/INST]The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Hollow Hold [/INST]The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit tr... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Frog push-up [/INST]The frog push-up is an advanced push-up variation that is performed with the legs bent and butt in the air. It heavily targets the triceps and shoulders, but is also ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Close-Grip Pull-Down [/INST]The close-grip pull-down is a variation on the lat pull-down, acable-based exercise machine that’s ubiquitous in gyms around the world. This back builder i... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> High Cable Curls [/INST]The lying high-cable biceps curl is a single-joint exercise targeting the biceps in a prone (face-up) position. It is usually performed for moderate to high reps ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Military press [/INST]The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anym... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS High-Bar Back Squat [/INST]The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to s... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bear crawl [/INST]The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the bear crawl is an intense full-body movement that targets the cardiovascular system ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lateral cone hop [/INST]The lateral cone hop is an agility drill that involves jumping over cones or other short hurdles side to side rather than front to back. It can be performed for r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Extension - Gethin Variation [/INST]The leg extension is an isolation exercise for the quads. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm seated dumbbell curl [/INST]The single-arm seated dumbbell curl is a popular exercise for building bigger biceps. Performing it one arm at a time may allow you to use slightly... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Thigh killa [/INST]The thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops and bodyweight squats. It can be performed for tim... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse lunge [/INST]The reverse lunge is a lower-body exercise targeting the quads, glutes, and hamstrings. The reverse lunge places more emphasis on the glutes than other lunge variati... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded crunch isometric hold [/INST]The banded crunch isometric hold is an exercise targeting the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. The band add... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell pull-over to skullcrusher [/INST]The dumbbell pull-over to skullcrusher is a complex that combines two popular exercises into one sequence that works much of the upper body, par... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Goblet Squat [/INST]The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. I... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith machine weighted push-up [/INST]The Smith machine weighted push-up is a pushing movement performed with a plate resting on the back or shoulders. It is performed most safely with a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Elbow-to-knee crunch [/INST]The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be p... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close-grip bench press [/INST]The close-grip bench press is a popular exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell deficit deadlift [/INST]The barbell deficit deadlift is a compound exercise targeting the posterior chain. It is commonly utilized in powerlifting training to build pulling stren... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Push-up to side plank [/INST]The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pigeon stretch [/INST]The pigeon stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is similar to the pigeon pose from yoga, but is also popular as part of dy... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Goblet Squat [/INST]The goblet squat is a common exercise used in the early stages of learning to squat, or as a movement in general training programs for building size to the q... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell front raise [/INST]The dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. It is usually performed for m... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Dumbbell Isometric Row Hold [/INST]The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bench mountain climber [/INST]The bench mountain climber is a bodyweight exercise that works the core, shoulders, and lower body while burning a lot of calories. Placing the hands on an ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing hip extension [/INST]The standing hip extension is a movement that activates the glutes and hamstrings. It is often performed either for time or reps as part of a dynamic warm-u... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Jump squat- [/INST]The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It ca... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Glute Ham Raise [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Active hang from bar [/INST]The active hang from bar is a static exercise that involves isometrically squeezing the shoulders into the sockets and activating the muscles of the upper bac... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Dumbbell Shrug [/INST]The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder o... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Total Fitness Close-Grip Dumbbell Press [/INST]The close-grip dumbbell bench press puts a spin on a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Tuck Jump [/INST]The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explos... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Low-Pulley Deltoid Raise [/INST]The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Back Extension - Gethin Variation [/INST]The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-de... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm dumbbell skullcrusher [/INST]The single-arm dumbbell skullcrusher is a triceps exercise that has been a staple of bodybuilders for decades. Skullcrushers are usually performed... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sprawl frog kick [/INST]The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional spraw... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended ab fall-out [/INST]The suspended ab fall-out is a dynamic abdominal exercise utilizing a suspension strap system or gymnastic rings. It is similar in form to an ab roller, but ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Goblet Squat [/INST]The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It ca... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hanging Leg Raise - Variation Gethin [/INST]The hanging leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of apparatus, hang from a ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Cable Rope Crunch [/INST]The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the r... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bent-knee Copenhagen hip adduction [/INST]The bent-knee Copenhagen hip adduction is an advanced exercise that combines the isometric stabilization of the Copenhagen plank with dynamic ad... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS Good Morning [/INST]The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded jumping jack [/INST]The banded jumping jack takes a classic plyometric exercise and adds an extra degree of difficulty in the form of a band surrounding the thighs, just above the... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Dumbbell Curl - Gethin Variation [/INST]The seated dumbbell biceps curl is a standard exercise for building bigger biceps. While dumbbell biceps curls can be performed standing, t... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-the-head push-press [/INST]The behind-the-head push-press is an overhead press variation in which the barbell starts in the back rack position and is pushed overhead with assistan... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Weighted Jump Squat [/INST]The dumbbell jump squat takes a classic bodybuilding move, the squat, and adds a plyometric element, the jump. It builds not only lower-body strengt... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine shoulder press [/INST]The machine shoulder press is a machine-based exercise targeting the deltoid muscles. It approximates the motion of a free-weight shoulder press, but uses a... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Towel dumbbell front raise [/INST]The towel dumbbell front raise is a variation of the dumbbell front raise that involves hanging a dumbbell from a towel held in the hands. It could also... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Exercise Ball Cable Crunch - Gethin Variation [/INST]The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Svend press [/INST]The Svend press is an exercise where the chest is targeted by performing presses while squeezing two weight plates together. It is usually performed for relatively hig... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Handstand push-up [/INST]The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell suitcase crunch [/INST]The dumbbell suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell thruster [/INST]The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. It's especially common in contemporary Cros... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body hammer curl [/INST]The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. Rather than lifting the weights directly in fron... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Neutral-grip lat pull-down [/INST]The neutral-grip lat pull-down is a variation on the lat pull-down that uses a handle with a neutral (palms facing in) grip. This arrangement helps to b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Incline Bench Press [/INST]The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. The Smith machine mimics a b... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Yoga plex [/INST]The yoga plex is a stretch that combines elements of the downward facing dog yoga pose with the “world’s greatest stretch.” It is most commonly performed as part of a dy... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Low cable overhead triceps extension [/INST]The low cable overhead triceps extension is a single-joint isolation exercise for building the triceps. It involves lying on a bench and then ... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell seesaw shoulder press [/INST]The dumbbell seesaw shoulder press is an exercise targeting the deltoids and triceps. The difference between this movement and the alternating shoul... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg curl [/INST]The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is mor... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Barbell Seated Military Press [/INST]The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusiv... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Car driver [/INST]The car driver is a variation of the plate front raise exercise where the lifter holds a weight plate in front of them and twists it from side to side, similar to a ste... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-bar skullcrusher- [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. Contrary to what the name implies, the bar should actually come down behind the h... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Flyes [/INST]The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them w... |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Feet-elevated bench side plank [/INST]The feet-elevated bench side plank is an advanced version of the side plank performed with the feet elevated on a bench. It targets the same muscles... |
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