| id,name_en,name_de,name_es,category,force_type,mechanic,difficulty,equipment,body_part,primary_muscles,secondary_muscles,goals,tags,met,is_unilateral,is_bodyweight,description_en,instructions_en,image_classic_start,image_classic_peak,image_flat_start,image_flat_peak
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| arnold-press,Arnold Press,Arnold Press,Press Arnold,strength,push,compound,intermediate,dumbbell,chest,anterior_deltoid|lateral_deltoid,serratus_anterior|trapezius|triceps_brachii,hypertrophy|strength,knee_safe|lower_back_safe|no_axial_load,6.0,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/classic/arnold-press-start.webp,images/classic/arnold-press-peak.webp,images/flat/arnold-press-start.webp,images/flat/arnold-press-peak.webp
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| 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|warmup,6.0,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 tension on the band the entire time, do not let the feet snap together. | Continue side-stepping in one direction for the prescribed reps or distance, then reverse. | Stay low throughout; do not pop up between steps.",images/classic/banded-lateral-walk-start.webp,images/classic/banded-lateral-walk-peak.webp,images/flat/banded-lateral-walk-start.webp,images/flat/banded-lateral-walk-peak.webp
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| 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,6.0,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/classic/barbell-glute-bridge-start.webp,images/classic/barbell-glute-bridge-peak.webp,images/flat/barbell-glute-bridge-start.webp,images/flat/barbell-glute-bridge-peak.webp
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| 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,5.0,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/classic/behind-the-back-barbell-shrug-start.webp,images/classic/behind-the-back-barbell-shrug-peak.webp,images/flat/behind-the-back-barbell-shrug-start.webp,images/flat/behind-the-back-barbell-shrug-peak.webp
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| behind-the-neck-press,Behind the Neck Press,Nackendrücken,Press Detrás del Cuello,strength,push,compound,intermediate,barbell,chest,anterior_deltoid|lateral_deltoid,trapezius|triceps_brachii,hypertrophy|strength,knee_safe,6.0,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/classic/behind-the-neck-press-start.webp,images/classic/behind-the-neck-press-peak.webp,images/flat/behind-the-neck-press-start.webp,images/flat/behind-the-neck-press-peak.webp
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| bench-dips,Bench Dips,Bank-Dips,Fondos en Banco,strength,push,compound,intermediate,,upper_arms,triceps_brachii,anterior_deltoid|pectoralis_major,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|requires_bench,5.0,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/classic/bench-dips-start.webp,images/classic/bench-dips-peak.webp,images/flat/bench-dips-start.webp,images/flat/bench-dips-peak.webp
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| 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,6.0,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 along the same arc, without straightening the elbows. | Repeat for the recommended number of repetitions.",images/classic/bent-arm-ez-bar-pullover-start.webp,images/classic/bent-arm-ez-bar-pullover-peak.webp,images/flat/bent-arm-ez-bar-pullover-start.webp,images/flat/bent-arm-ez-bar-pullover-peak.webp
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| bulgarian-split-squat,Bulgarian Split Squat,Bulgarische Kniebeuge,Sentadilla Búlgara,strength,push,compound,intermediate,dumbbell,upper_legs,gluteus_maximus|quadriceps,hamstrings,hypertrophy|strength,leg_day|shoulder_safe|lower_back_safe|no_axial_load|requires_bench,6.0,True,False,A single-leg squat variation with the rear foot elevated.,"Stand in front of a bench, place one foot behind you on the bench. | Hold dumbbells at your sides. | Lower your body until your front thigh is parallel to the floor. | Push through your front heel to stand back up. | Repeat on both sides.",images/classic/bulgarian-split-squat-start.webp,images/classic/bulgarian-split-squat-peak.webp,images/flat/bulgarian-split-squat-start.webp,images/flat/bulgarian-split-squat-peak.webp
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| cable-crunch,Cable Crunch,Kabelzug Crunch,Crunch con Cable,strength,push,isolation,intermediate,cable,core,rectus_abdominis,obliques|transverse_abdominis,hypertrophy,lower_back_safe|knee_safe|shoulder_safe|no_axial_load,5.0,False,False,"A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.",Kneel in front of a cable machine with a rope attachment at the top. | Hold the rope near your forehead with elbows bent. | Crunch down by flexing your spine and bringing your elbows to your thighs. | Squeeze your abs hard at the bottom. | Return to the start position and repeat.,images/classic/cable-crunch-start.webp,images/classic/cable-crunch-peak.webp,images/flat/cable-crunch-start.webp,images/flat/cable-crunch-peak.webp
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| cable-external-rotation,Cable External Rotation,Kabelzug Außenrotation,Rotación Externa con Cable,strength,push,compound,intermediate,cable,shoulders,posterior_deltoid,rhomboids|trapezius,hypertrophy|strength,knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,"A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.","Set a cable pulley to elbow height and grip the handle. | Stand side-on to the machine with your working elbow bent at 90 degrees. | Keep your elbow glued to your side and rotate your forearm outward. | Pause at the end of the movement. | Return under control. Complete reps on one side, then switch.",images/classic/cable-external-rotation-start.webp,images/classic/cable-external-rotation-peak.webp,images/flat/cable-external-rotation-start.webp,images/flat/cable-external-rotation-peak.webp
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| double-kettlebell-row,Double Kettlebell Row,Double Kettlebell Rudern,Remo con Dos Pesas Rusas,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,False,False,"A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.",Hold a kettlebell in each hand and hinge forward at the hips. | Let your arms hang straight down from your shoulders. | Row both kettlebells to your hips by driving elbows back. | Squeeze your shoulder blades at the top. | Lower under control and repeat.,images/classic/double-kettlebell-row-start.webp,images/classic/double-kettlebell-row-peak.webp,images/flat/double-kettlebell-row-start.webp,images/flat/double-kettlebell-row-peak.webp
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| dumbbell-calf-raise,Dumbbell Calf Raise,Kurzhantel Wadenheben,Elevación de Talones con Mancuernas,strength,push,isolation,intermediate,dumbbell,lower_legs,gastrocnemius|soleus,forearm_flexors,hypertrophy,knee_safe|shoulder_safe|lower_back_safe|no_axial_load,5.0,False,False,"A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch.",Stand holding a dumbbell in each hand at your sides. | Place the balls of your feet on a raised surface with heels hanging off. | Press through the balls of your feet to raise your heels as high as possible. | Squeeze your calves at the top of the movement. | Lower your heels below the platform to stretch the calves. | Repeat for the desired number of reps.,images/classic/dumbbell-calf-raise-start.webp,images/classic/dumbbell-calf-raise-peak.webp,images/flat/dumbbell-calf-raise-start.webp,images/flat/dumbbell-calf-raise-peak.webp
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| ez-bar-overhead-extension,EZ-Bar Overhead Tricep Extension,SZ-Stangen Überkopf-Trizeps-Extension,Extensión de Tríceps por Encima de la Cabeza con Barra Z,strength,push,isolation,intermediate,ez_bar,upper_arms,triceps_brachii,,hypertrophy,arm_day|push_day,5.0,False,False,Overhead tricep extension with an EZ-bar — the angled grip is easier on the wrists than a straight bar while keeping the long head under a deep stretch.,"Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends. | Arms fully extended, bar above the head. | Bend only the elbows to lower the bar behind the head in an arc. | Keep the upper arms vertical and close to the head; only the forearms move. | Extend the elbows to return the bar overhead. | Repeat for the recommended number of repetitions.",images/classic/ez-bar-overhead-extension-start.webp,images/classic/ez-bar-overhead-extension-peak.webp,images/flat/ez-bar-overhead-extension-start.webp,images/flat/ez-bar-overhead-extension-peak.webp
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| floor-kettlebell-pullover,Floor Kettlebell Pullover,Boden Kettlebell Pullover,Pullover con Pesa Rusa en Suelo,strength,pull,compound,beginner,kettlebell,back,latissimus_dorsi|pectoralis_major,serratus_anterior|triceps_brachii,hypertrophy,pull_day,6.0,False,False,"A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.","Lie face-up on the floor with knees bent and feet flat. | Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend). | Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor. | Pull the bell back above the chest along the same arc. | Repeat for the recommended number of repetitions.",images/classic/floor-kettlebell-pullover-start.webp,images/classic/floor-kettlebell-pullover-peak.webp,images/flat/floor-kettlebell-pullover-start.webp,images/flat/floor-kettlebell-pullover-peak.webp
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| kettlebell-deadlift,Kettlebell Deadlift,Kettlebell-Kreuzheben,Peso muerto con pesa rusa,strength,pull,compound,intermediate,kettlebell,back,erector_spinae|gluteus_maximus|hamstrings,forearm_flexors|quadriceps,hypertrophy|strength,shoulder_safe|knee_safe,6.0,False,False,"A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.",Stand with feet shoulder-width apart and kettlebell between your feet. | Hinge at the hips and bend your knees to grip the handle. | Brace your core and set your back flat. | Drive through your heels to stand up with the kettlebell. | Lock out at the top with shoulders pulled back. | Lower the kettlebell back to the floor with control.,images/classic/kettlebell-deadlift-start.webp,images/classic/kettlebell-deadlift-peak.webp,images/flat/kettlebell-deadlift-start.webp,images/flat/kettlebell-deadlift-peak.webp
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| one-arm-kettlebell-row,One Arm Kettlebell Row,Einarmiges Kettlebell-Rudern,Remo con Pesa Rusa a Un Brazo,strength,pull,compound,intermediate,kettlebell,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid|trapezius,hypertrophy|strength,knee_safe|lower_back_safe|shoulder_safe|no_axial_load,6.0,True,False,"A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.","Place one hand and knee on a bench for support. | Hold a kettlebell in the opposite hand with your arm extended. | Pull the kettlebell toward your hip by driving your elbow back. | Squeeze your back at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch.",images/classic/one-arm-kettlebell-row-start.webp,images/classic/one-arm-kettlebell-row-peak.webp,images/flat/one-arm-kettlebell-row-start.webp,images/flat/one-arm-kettlebell-row-peak.webp
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| pec-deck,Pec Deck,Pec Deck,Pec Deck,strength,push,isolation,beginner,pec_deck,chest,pectoralis_major,anterior_deltoid|serratus_anterior,hypertrophy,push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,5.0,False,False,A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.,Sit in the pec deck machine and place your forearms against the pads. | Adjust the seat so pads align with mid-chest height. | Squeeze the pads together in front of your chest. | Hold the contraction briefly at the center. | Return under control to the starting position. | Repeat for the desired number of reps.,images/classic/pec-deck-start.webp,images/classic/pec-deck-peak.webp,images/flat/pec-deck-start.webp,images/flat/pec-deck-peak.webp
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| push-press,Push Press,Push Press,Press de Empuje,strength,push,compound,intermediate,barbell,shoulders,anterior_deltoid|lateral_deltoid,quadriceps|triceps_brachii,strength|power,push_day|knee_safe,6.0,False,False,A barbell overhead press using leg drive to press heavier loads overhead.,Stand with a barbell racked on your front deltoids. | Dip slightly at the knees. | Drive up with your legs and press the bar overhead. | Lock out fully. | Lower to the start. | Repeat.,images/classic/push-press-start.webp,images/classic/push-press-peak.webp,images/flat/push-press-start.webp,images/flat/push-press-peak.webp
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| smith-machine-bent-over-row,Smith Machine Bent Over Row,Smith Machine Bent Over Row,Remo Inclinado en Máquina Smith,strength,pull,compound,beginner,smith_machine,back,latissimus_dorsi|rhomboids,biceps_brachii|erector_spinae|trapezius,hypertrophy|strength,knee_safe|shoulder_safe,6.0,False,False,"A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.",Stand inside a Smith machine with feet shoulder-width apart. | Grip the bar with an overhand grip slightly wider than shoulders. | Hinge at the hips until your torso is roughly 45 degrees. | Pull the bar toward your lower chest by driving your elbows back. | Squeeze your shoulder blades at the top. | Lower the bar under control and repeat.,images/classic/smith-machine-bent-over-row-start.webp,images/classic/smith-machine-bent-over-row-peak.webp,images/flat/smith-machine-bent-over-row-start.webp,images/flat/smith-machine-bent-over-row-peak.webp
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| smith-machine-squat,Smith Machine Squat,Smith-Maschine Kniebeuge,Sentadilla en Máquina Smith,strength,push,compound,beginner,smith_machine,upper_legs,gluteus_maximus|quadriceps,erector_spinae|gluteus_medius|hamstrings,hypertrophy|strength,,6.0,False,False,"A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes.","Set the Smith machine bar at shoulder height and step under it. | Position the bar across your upper traps and unrack it. | Stand with feet shoulder-width apart, slightly forward of the bar. | Descend until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired number of reps.",images/classic/smith-machine-squat-start.webp,images/classic/smith-machine-squat-peak.webp,images/flat/smith-machine-squat-start.webp,images/flat/smith-machine-squat-peak.webp
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| wide-grip-seated-cable-row,Wide Grip Seated Cable Row,Sitzrudern mit breitem Griff am Kabelzug,Remo en Polea Sentado en Agarre Ancho,strength,pull,compound,intermediate,cable,back,latissimus_dorsi|rhomboids,biceps_brachii|posterior_deltoid,hypertrophy|strength,pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe,6.0,False,False,A seated rowing variation with a wide grip emphasizing the upper back.,"Sit at a cable row station with feet on the platform. | Grip a wide bar with an overhand grip. | Pull the bar toward your upper abdomen, squeezing your shoulder blades. | Extend your arms back to the starting position with control. | Repeat.",images/classic/wide-grip-seated-cable-row-start.webp,images/classic/wide-grip-seated-cable-row-peak.webp,images/flat/wide-grip-seated-cable-row-start.webp,images/flat/wide-grip-seated-cable-row-peak.webp
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