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cable-front-raise | Cable Front Raise | Kabelzug Frontheben | Elevación Frontal con Cable | strength | push | isolation | intermediate | cable | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | true | false | An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt. | Stand facing away from a low cable pulley with a handle attachment. | Hold the handle with arm extended at your thigh. | Raise your arm forward to shoulder height keeping it straight. | Pause at the top. | Lower under control and repeat. | images/flat/cable-front-raise-start.webp | images/flat/cable-front-raise-peak.webp | null |
cable-hammer-curl | Cable Hammer Curl | Kabelzug Hammer Curl | Curl de Martillo en Cable | strength | pull | isolation | intermediate | cable | upper_arms | biceps_brachii|brachialis|brachioradialis | forearm_flexors | hypertrophy | arm_day|pull_day | 5 | false | false | A cable curl using a rope attachment with a neutral grip to target the brachialis and brachioradialis with constant tension. | Attach a rope to a low cable pulley and stand facing the machine. | Grip the rope with a neutral (hammer) grip, palms facing each other. | Curl the rope upward toward your shoulders, keeping elbows pinned at your sides. | Squeeze at the top, then lower slowly to full extension. | Repeat for the desired reps. | images/flat/cable-hammer-curl-start.webp | images/flat/cable-hammer-curl-peak.webp | null |
cable-kickback | Cable Glute Kickback | Kabelzug-Gesäßkick | Patada Trasera de Glúteos en Cable | strength | push | isolation | intermediate | cable | upper_legs | gluteus_maximus | hamstrings | hypertrophy | arm_day|push_day | 5 | true | false | A cable isolation exercise for the glutes, extending the hip back against constant resistance. | Attach an ankle cuff to a low cable pulley and fasten it around one ankle. | Stand facing the machine, holding the frame lightly for balance, and hinge slightly forward at the hips. | Kick the cuffed leg straight back, extending the hip fully while keeping the knee nearly straight. | Squeeze the glute at full hip exten... | images/flat/cable-kickback-start.webp | images/flat/cable-kickback-peak.webp | null |
cable-lateral-raise | Cable Lateral Raise | Kabel-Seitheben | Elevación Lateral en Polea | strength | push | isolation | intermediate | cable | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | shoulder_focus|push_day | 5 | true | false | A unilateral lateral raise on the cable, providing constant tension on the side delt. | Stand sideways to a low pulley, grip the handle with the outside hand. | Keep a soft bend in the elbow and the cable in front of the working leg. | Raise the arm out to the side until parallel to the floor. | Lower under control. Complete reps per side, then switch. | Maintain tension — do not let the weight rest at th... | images/flat/cable-lateral-raise-start.webp | images/flat/cable-lateral-raise-peak.webp | null |
cable-pallof-press | Cable Pallof Press | Kabelzug-Pallof-Press | Press Pallof en Polea | strength | push | compound | intermediate | cable | core | obliques|transverse_abdominis | anterior_deltoid|erector_spinae|gluteus_medius|rectus_abdominis | core|strength | core|core_focus|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | false | An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn. | Set a cable at chest height and take the handle in both hands, standing side-on to the machine. | Step away until there is real tension on the cable, with your feet about shoulder-width apart and knees softly bent. | Bring the handle to the centre of your chest and brace your trunk and glutes. | Press the handle straig... | images/flat/cable-pallof-press-start.webp | images/flat/cable-pallof-press-peak.webp | null |
cable-tricep-kickback | Cable Tricep Kickback | Kabelzug Trizeps-Kickback | Patada de Tríceps con Cable | strength | push | isolation | intermediate | cable | upper_arms | triceps_brachii | posterior_deltoid | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps. | Attach a handle to a low cable and hinge forward at the hips. | Tuck your upper arm against your side with elbow bent 90 degrees. | Extend your elbow to push the handle back behind you. | Squeeze your triceps at the end of the movement. | Return under control. Complete reps on one side, then switch. | images/flat/cable-tricep-kickback-start.webp | images/flat/cable-tricep-kickback-peak.webp | null |
cable-upright-row | Cable Upright Row | Kabelzug Hochziehen | Remo al Mentón con Cable | strength | pull | compound | intermediate | cable | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | An upright row performed with a cable for constant tension on the lateral deltoids and traps. | Stand in front of a cable machine and grip a straight bar or rope at thigh height. | Pull the bar up toward your chin, leading with your elbows. | Lower under control. | Repeat. | images/flat/cable-upright-row-start.webp | images/flat/cable-upright-row-peak.webp | null |
cable-wrist-curl | Cable Wrist Curl | Kabelzug Handgelenks-Curl | Curl de Muñeca con Cable | strength | pull | isolation | intermediate | cable | lower_arms | forearm_flexors | null | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors. | Attach a straight bar to a low cable pulley. | Kneel or sit with forearms on a bench, palms facing up. | Let your wrists flex off the bench edge. | Curl the bar up by flexing your wrists. | Lower under control and repeat. | images/flat/cable-wrist-curl-start.webp | images/flat/cable-wrist-curl-peak.webp | null |
camel-pose | Camel Pose | Kamelhaltung | Postura del Camello | stretching | static | compound | intermediate | null | core | erector_spinae|hip_flexors | pectoralis_major|quadriceps | mobility | mobility|stretching | 5 | false | true | A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back. | Kneel with the knees hip-width apart and the hips stacked over the knees. | Place the hands on the back of the pelvis with the fingers pointing down and lift the chest. | Press the hips forward and arch back, reaching for the heels if the position stays comfortable. | Hold the pose for the prescribed time, keeping the ... | null | null | images/flat/camel-pose-main.webp |
captains-chair-knee-raise | Captain's Chair Knee Raise | Knieheben am Stütz | Elevación de Rodillas en Silla Romana | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise performed on a captain's chair that targets the lower abs and hip flexors. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Engage your core and raise your knees toward your chest. | Hold briefly at the top, then lower slowly to the starting position. | Repeat for the desired reps. | images/flat/captains-chair-knee-raise-start.webp | images/flat/captains-chair-knee-raise-peak.webp | null |
captains-chair-leg-raise | Captain's Chair Leg Raise | Beinheben am Stütz | Elevación de Piernas en Silla Romana | strength | pull | compound | intermediate | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A bodyweight core exercise on a captain's chair that targets the lower abs and hip flexors with straight legs for greater difficulty. | Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests. | Let your legs hang straight down. | Keeping your legs straight, raise them until parallel with the floor or higher. | Hold briefly at the top, then lower slowly. | Repeat for the desired reps. | images/flat/captains-chair-leg-raise-start.webp | images/flat/captains-chair-leg-raise-peak.webp | null |
cat-cow | Cat-Cow | Katze-Kuh | Gato-Vaca | stretching | dynamic | compound | beginner | null | back | erector_spinae|rectus_abdominis | transverse_abdominis|trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling flow that alternates between rounding the spine towards the ceiling and letting it sag while the chest opens, moving every segment of the back through its range. | Start on all fours with the hands under the shoulders and the knees under the hips. | Exhale and round the spine towards the ceiling, tucking the tailbone and letting the head drop. | Inhale and reverse it: let the belly sink, lift the chest and tailbone, and look slightly forward. | Move between the two shapes slowly,... | null | null | images/flat/cat-cow-main.webp |
cat-stretch | Cat Stretch | Katzen-Dehnung | Estiramiento del Gato | stretching | static | compound | beginner | null | back | erector_spinae | rhomboids|trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling stretch that rounds the spine upward to lengthen the back muscles. | Start on all fours, hands under shoulders and knees under hips. | Round your spine up toward the ceiling. | Tuck your chin toward your chest. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/cat-stretch-main.webp |
chair-pose | Chair Pose | Stuhlhaltung | Postura de la Silla | strength | static | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae | endurance|strength | calisthenics | 5 | false | true | A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight. | Stand with the feet together or hip-width apart and the weight in the heels. | Bend the knees and send the hips back as if sitting down onto a chair. | Raise the arms overhead beside the ears, keeping the ribs from flaring. | Hold the position for the prescribed time with the chest lifted and the knees tracking over th... | null | null | images/flat/chair-pose-main.webp |
cheat-curl | Cheat Curl | Cheat Curl | Curl con Impulso | strength | pull | isolation | intermediate | barbell | upper_arms | biceps_brachii | brachialis|brachioradialis|erector_spinae | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase. | Stand holding weight at thigh level with an underhand grip. | Use a slight hip drive to start the curl. | Curl the weight up toward your shoulders explosively. | Lower the weight slowly under control through the full range. | Repeat for the desired number of reps. | images/flat/cheat-curl-start.webp | images/flat/cheat-curl-peak.webp | null |
chest-press-machine | Machine Chest Press | Maschinen-Brustdrücken | Press de Pecho en Máquina | strength | push | compound | beginner | chest_press_machine | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A machine-based pressing movement for the chest, ideal for beginners. | Sit in the machine with your back flat against the pad. | Grip the handles at chest level. | Push the handles forward until your arms are fully extended. | Slowly return to the starting position. | Repeat. | images/flat/chest-press-machine-start.webp | images/flat/chest-press-machine-peak.webp | null |
chest-supported-db-row | Chest-Supported Dumbbell Row | Brustgestütztes Kurzhantel-Rudern | Remo con Mancuernas con Apoyo en el Pecho | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench | 6 | false | false | A dumbbell row with chest support to eliminate lower back strain and isolate the back muscles. | Lie face-down on an incline bench with dumbbells hanging beneath. | Row the dumbbells up to your sides. | Squeeze at the top, then lower. | Repeat. | images/flat/chest-supported-db-row-start.webp | images/flat/chest-supported-db-row-peak.webp | null |
chest-supported-dumbbell-shrug | Chest Supported Dumbbell Shrug | Brustgestütztes Kurzhantel-Schulterheben | Encogimiento de Hombros con Mancuernas y Apoyo en el Pecho | strength | pull | isolation | intermediate | dumbbell | back | trapezius | posterior_deltoid|rhomboids | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A shrug performed face-down on an incline bench, the chest support isolating the traps and removing momentum. | Set an incline bench to about 30 degrees. | Lie face down on the bench holding dumbbells at arm's length. | Shrug your shoulders up and back toward your ears. | Squeeze your upper traps at the top. | Lower under control and repeat. | images/flat/chest-supported-dumbbell-shrug-start.webp | images/flat/chest-supported-dumbbell-shrug-peak.webp | null |
chest-supported-kettlebell-row | Chest-Supported Kettlebell Row | Brustgestütztes Kettlebell-Rudern | Remo con Kettlebell Apoyado en el Pecho | strength | pull | compound | beginner | kettlebell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy | pull_day|requires_bench | 6 | false | false | This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by pulling a kettlebell towards your chest while your torso is supported. | Lie face down on an incline bench, allowing your arms to hang freely with a kettlebell in each hand. | Brace your core and retract your shoulder blades. | Pull the kettlebells towards your hips, squeezing your shoulder blades together. | Pause briefly at the top, feeling the contraction in your back. | Slowly lower the... | images/flat/chest-supported-kettlebell-row-start.webp | images/flat/chest-supported-kettlebell-row-peak.webp | null |
chest-supported-smith-machine-row | Chest-Supported Smith Machine Row | Brustgestütztes Rudern an der Smith-Maschine | Remo con Apoyo en el Pecho en Máquina Smith | strength | pull | compound | beginner | smith_machine | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe|requires_bench | 6 | false | false | A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line. | Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad. | Stand astride the bench with your feet planted and your chest resting against the top of the pad. | Take an overhand grip a little wider than shoulder-width and unhook the ba... | images/flat/chest-supported-smith-machine-row-start.webp | images/flat/chest-supported-smith-machine-row-peak.webp | null |
childs-pose | Child's Pose | Stellung des Kindes | Postura del Niño | stretching | static | compound | beginner | null | back | erector_spinae|latissimus_dorsi | trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling rest stretch that lengthens the lats, lower back and shoulders with the arms reaching forward. | Kneel and sit your hips back toward your heels. | Fold your torso forward over your thighs. | Reach both arms out long on the floor in front. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/childs-pose-main.webp |
chin-tuck-hold | Chin Tuck Hold | Kinn-zurück-Halten | Retracción de Mentón Sostenida | strength | static | compound | intermediate | null | full_body | trapezius | rhomboids | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A static neck drill that retracts the head straight back to strengthen the deep neck flexors and counter forward-head posture. | Stand or sit tall with your shoulders relaxed. | Pull your chin straight back, creating a double chin. | Keep your head level without tilting. | Hold the position for the desired duration. | Release and repeat for multiple sets. | null | null | images/flat/chin-tuck-hold-main.webp |
chin-ups | Chin-Ups | Chin-Ups | Dominadas en Supinación | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A supinated-grip pull-up that strongly activates the biceps alongside the lats. | Hang from a bar with a shoulder-width underhand grip. | Pull yourself up until chin is above the bar. | Lower under control. | Repeat. | images/flat/chin-ups-start.webp | images/flat/chin-ups-peak.webp | null |
clamshells | Clamshells | Clamshells | Almejas | strength | push | compound | intermediate | null | upper_legs | abductors|gluteus_medius | gluteus_maximus | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius. | Lie on your side with knees bent and stacked on top of each other. | Keep your feet together and hips stacked. | Open your top knee toward the ceiling without rotating your hips. | Squeeze your outer glute at the top. | Lower under control. Complete reps on one side, then switch. | images/flat/clamshells-start.webp | images/flat/clamshells-peak.webp | null |
clamshells-hold | Clamshell Hold | Clamshells-Halt | Almejas Isométricas | strength | static | compound | intermediate | null | upper_legs | abductors|gluteus_medius | gluteus_maximus | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | The top position of the clamshell held for time: lying on one side with the knees bent and stacked, the upper knee lifted and the pelvis square, so the glute medius works isometrically instead of through repetitions. | Lie on one side with the hips and knees bent about 45 and 90 degrees, heels together and knees stacked. | Stack the shoulders and hips vertically and brace the trunk so the pelvis cannot roll backwards. | Open the upper knee as far as it goes without the pelvis rotating, keeping the heels touching. | Hold that open pos... | null | null | images/flat/clamshells-hold-main.webp |
clap-push-ups | Clap Push-Ups | Klatschen-Push-Ups | Flexiones con Palmada | strength | push | compound | advanced | null | chest | pectoralis_major | triceps_brachii | power|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe | 7 | false | true | An explosive plyometric push-up developing chest power and fast-twitch muscle fibers. | Begin in a standard push-up position. | Lower your chest to the floor. | Explosively push up so hands leave the ground. | Clap your hands together and land softly, returning to start. | Repeat. | images/flat/clap-push-ups-start.webp | images/flat/clap-push-ups-peak.webp | null |
clean | Clean | Clean | Clean | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae|hamstrings|trapezius | power|strength | null | 8 | false | false | An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders. | Stand over a loaded barbell with feet hip-width apart. | Grip the bar just outside your knees with an overhand grip. | Drive explosively through your legs and extend your hips. | Pull yourself under the bar and catch it on your front deltoids. | Stand fully upright to complete the lift. | images/flat/clean-start.webp | images/flat/clean-peak.webp | null |
clean-and-jerk | Clean and Jerk | Clean and Jerk | Clean and Jerk | olympic | dynamic | compound | intermediate | barbell | full_body | anterior_deltoid|gluteus_maximus|quadriceps | erector_spinae|trapezius|triceps_brachii | power|strength | null | 8 | false | false | A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance. | Pull a loaded barbell from the floor to your shoulders as in a clean. | Stand fully with the bar racked on your front delts. | Dip slightly and drive the bar overhead explosively. | Split your legs to receive the bar with arms locked out. | Recover by stepping your feet back together. | images/flat/clean-and-jerk-start.webp | images/flat/clean-and-jerk-peak.webp | null |
close-grip-barbell-curl | Close-Grip Barbell Curl | Langhantel-Curl enger Griff | Curl de Barra con Agarre Cerrado | strength | pull | isolation | beginner | barbell | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | pull_day|arm_day | 5 | false | false | A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis. | Stand holding a barbell with an underhand grip, hands closer than shoulder-width apart. | Start with the bar at the thighs, arms extended, elbows tucked to the sides. | Curl the bar up to the shoulders by flexing the elbows. | Squeeze the biceps at the top, then lower under control. | Repeat for the recommended number ... | images/flat/close-grip-barbell-curl-start.webp | images/flat/close-grip-barbell-curl-peak.webp | null |
close-grip-bench-press | Close-Grip Bench Press | Bankdrücken enger Griff | Press de Banca con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A bench press variation with a narrow grip that shifts the emphasis to the triceps. | Lie on a flat bench and grip the barbell with hands shoulder-width apart. | Lower the bar to your lower chest keeping elbows close to your sides. | Press back up to full extension. | Repeat. | images/flat/close-grip-bench-press-start.webp | images/flat/close-grip-bench-press-peak.webp | null |
close-grip-db-bench-press | Close-Grip Dumbbell Bench Press | Kurzhantel-Bankdrücken enger Griff | Press de Banca con Mancuernas y Agarre Cerrado | strength | push | compound | intermediate | dumbbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A dumbbell bench press with dumbbells held together to increase triceps involvement. | Lie on a flat bench and hold two dumbbells together over your chest. | Lower them to your chest keeping elbows close. | Press back up. | Repeat. | images/flat/close-grip-db-bench-press-start.webp | images/flat/close-grip-db-bench-press-peak.webp | null |
close-grip-ez-bar-bench-press | Close-Grip EZ-Bar Bench Press | SZ-Stangen-Bankdrücken enger Griff | Press de Banca con Barra Z y Agarre Cerrado | strength | push | compound | intermediate | ez_bar | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | arm_day|push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort. | Lie on a flat bench and grip the inner curves of the EZ-bar. | Lower the bar to your chest with elbows tucked. | Press back up to full extension. | Repeat. | images/flat/close-grip-ez-bar-bench-press-start.webp | images/flat/close-grip-ez-bar-bench-press-peak.webp | null |
close-grip-ez-bar-curl | Close-Grip EZ-Bar Curl | Eng-Griff EZ-Stange Curl | Curl con Barra Z y Agarre Cerrado | strength | pull | isolation | beginner | ez_bar | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|pull_day | 5 | false | false | An EZ-bar biceps curl with hands close together, biasing the long head of the biceps. | Stand holding an EZ-bar with hands on the inner bends, palms up. | Keep the elbows tucked at the sides. | Curl the bar up to shoulder level, squeezing the biceps. | Lower under control to a full stretch. | Repeat for the prescribed reps. | images/flat/close-grip-ez-bar-curl-start.webp | images/flat/close-grip-ez-bar-curl-peak.webp | null |
close-grip-incline-bench | Close-Grip Incline Bench Press | Schrägbankdrücken enger Griff | Press de Banca Inclinado con Agarre Cerrado | strength | push | compound | intermediate | barbell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy | arm_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline bench press with a close grip targeting the triceps and upper chest. | Set bench to an incline. Grip the barbell with hands shoulder-width or closer. | Lower the bar to your upper chest. | Press back up. | Repeat. | images/flat/close-grip-incline-bench-start.webp | images/flat/close-grip-incline-bench-peak.webp | null |
close-grip-lat-pulldown | Close Grip Lat Pulldown | Enger Latzug | Jalón al Pecho con Agarre Cerrado | strength | pull | compound | intermediate | cable | back | latissimus_dorsi | biceps_brachii|brachialis|posterior_deltoid|rhomboids | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps. | Sit at a lat pulldown machine and secure your thighs under the pad. | Grip the close-grip handle with palms facing each other. | Pull the handle down to your upper chest. | Squeeze your lats at the bottom. | Return under control and repeat. | images/flat/close-grip-lat-pulldown-start.webp | images/flat/close-grip-lat-pulldown-peak.webp | null |
close-grip-pull-ups | Close-Grip Pull-Ups | Klimmzüge enger Griff | Dominadas con Agarre Cerrado | strength | pull | compound | intermediate | pull_up_bar | back | biceps_brachii|latissimus_dorsi | rhomboids | hypertrophy|strength | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up with a narrow overhand grip that increases biceps and inner-back activation. | Hang from a pull-up bar with hands shoulder-width or narrower, palms away. | Pull yourself up until chin clears the bar. | Lower under control. | Repeat. | images/flat/close-grip-pull-ups-start.webp | images/flat/close-grip-pull-ups-peak.webp | null |
close-grip-push-ups | Close Grip Push Ups | Enger Liegestütz | Flexiones con Agarre Cerrado | strength | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A push-up variation with hands placed close together to emphasize the triceps. | Assume a push-up position with hands directly under your shoulders. | Keep your elbows tucked close to your ribs. | Lower your chest toward the floor. | Press back up to the starting position. | Repeat for the desired number of reps. | images/flat/close-grip-push-ups-start.webp | images/flat/close-grip-push-ups-peak.webp | null |
close-stance-leg-press | Close-Stance Leg Press | Beinpresse mit engem Stand | Prensa de piernas con postura cerrada | strength | push | compound | beginner | leg_press | upper_legs | quadriceps | gluteus_maximus|hamstrings | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A leg press with the feet set close together, increasing knee flexion and keeping the quadriceps prominent while the back remains supported against the pad. | Set the seat and back pad so your lower back stays supported throughout the repetition. | Place your feet close together near the middle of the platform, with the toes and knees pointing along the same line. | Lower the sled by bending the knees and hips while keeping both feet flat and the knees tracking over the toes... | images/flat/close-stance-leg-press-start.webp | images/flat/close-stance-leg-press-peak.webp | null |
cobra-stretch | Cobra Stretch | Kobra-Dehnung | Estiramiento de la Cobra | stretching | static | isolation | beginner | null | core | rectus_abdominis | hip_flexors|transverse_abdominis | mobility | mobility|stretching | 5 | false | true | A prone backbend that stretches the abdominals and front of the torso by lifting the chest. | Lie face down with your hands under your shoulders. | Press through your hands to lift your chest off the floor. | Keep your hips and legs on the floor, shoulders relaxed. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/cobra-stretch-main.webp |
cocoons | Cocoons | Cocoons | Cocoons | strength | dynamic | compound | intermediate | null | core | rectus_abdominis | hip_flexors|obliques | hypertrophy|endurance | core|calisthenics | 5 | false | true | A dynamic ab exercise combining a knee tuck and an upper-body crunch from a full-body extended position. | Lie face-up on the floor with arms extended overhead and legs extended, hovering slightly off the floor. | Simultaneously tuck the knees toward the chest and sweep the arms forward into a crunch. | Try to touch the hands to the shins at the top. | Reverse the motion smoothly, re-extending arms and legs back to the hove... | images/flat/cocoons-start.webp | images/flat/cocoons-peak.webp | null |
concentration-curl | Concentration Curl | Concentration Curl | Curl de Concentración | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | true | false | An isolation curl performed seated for peak bicep contraction. | Sit on a bench with legs spread, holding a dumbbell in one hand. | Brace your elbow against the inside of your thigh. | Curl the dumbbell up toward your shoulder. | Lower with control. | Repeat on both sides. | images/flat/concentration-curl-start.webp | images/flat/concentration-curl-peak.webp | null |
cossack-squat | Cossack Squat | Kosakenkniebeuge | Sentadilla cosaca | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | adductors|hamstrings | hypertrophy|strength | null | 6 | true | true | A wide-stance lateral squat that sinks the body deep over one bent leg while the other stays straight, training single-leg strength, hip mobility, and adductor flexibility. | Stand in a wide stance with toes turned slightly out. | Shift your weight to one side, bending that knee and sinking into a deep squat. | Keep the trailing leg straight with the heel down and toes up. | Sink as low as your mobility allows, keeping the chest tall. | Drive through the bent leg back to center, then repeat... | images/flat/cossack-squat-start.webp | images/flat/cossack-squat-peak.webp | null |
cow-face-pose | Cow Face Pose | Kuhgesicht-Haltung | Postura de la Cara de Vaca | stretching | static | compound | beginner | null | shoulders | gluteus_maximus|gluteus_medius | posterior_deltoid|triceps_brachii | mobility | mobility|stretching | 5 | true | true | A seated pose with the knees stacked and the arms clasped behind the back, stretching the outer hips on one side and the shoulders in opposite directions. | Sit on the floor and cross one knee directly over the other so the knees stack in the midline. | Walk the feet out towards the hips and settle both sit bones evenly on the floor. | Reach the arm on the top-knee side up and bend it behind the head, then reach the other arm up the back to clasp. | Hold the position for t... | null | null | images/flat/cow-face-pose-main.webp |
crab-dips | Crab Dips | Crab Dips | Fondos de Cangrejo | strength | push | compound | intermediate | null | upper_arms | triceps_brachii | anterior_deltoid|gluteus_maximus|pectoralis_major | endurance|strength | calisthenics | 5 | false | true | A floor triceps exercise from the reverse tabletop position: with the hands behind the hips and the trunk lifted, the elbows bend and straighten to move the body up and down. | Sit with the knees bent, the feet flat and the hands on the floor behind you, fingers pointing towards the heels. | Press into the hands and feet and lift the hips until the trunk is roughly level with the knees. | Bend the elbows straight back to lower the hips towards the floor without sitting down. | Push back up un... | images/flat/crab-dips-start.webp | images/flat/crab-dips-peak.webp | null |
crescent-lunge | Crescent Lunge | Hoher Ausfallschritt | Zancada Alta | strength | static | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hip_flexors | endurance|strength | calisthenics | 5 | true | true | A split-stance hold with the back heel lifted and the arms overhead, loading the front leg while the back hip stays long. | Step one foot forward into a long stance with the back heel lifted and the toes pointing forward. | Bend the front knee to about ninety degrees so it stacks over the ankle. | Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead. | Hold the position for the prescribed time... | null | null | images/flat/crescent-lunge-main.webp |
cross-body-crunch | Cross-Body Crunch | Cross-Body-Crunch | Crunch Cruzado | strength | dynamic | isolation | beginner | null | core | obliques | rectus_abdominis | hypertrophy|endurance | core|calisthenics | 3.5 | false | true | A floor oblique crunch that draws the opposite elbow and knee toward each other, hitting the obliques and rectus together. | Lie face-up on the floor with knees bent and hands lightly behind the ears. | Crunch up and rotate, bringing the right elbow toward the left knee as the knee draws up. | Return to the starting position under control. | Repeat on the other side, alternating every rep. | images/flat/cross-body-crunch-start.webp | images/flat/cross-body-crunch-peak.webp | null |
cross-body-hammer-curl | Cross Body Hammer Curl | Cross-Body-Hammer-Curl | Curl Martillo Cruzado | strength | pull | isolation | intermediate | dumbbell | upper_arms | brachialis|brachioradialis | biceps_brachii|forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms. | Stand tall holding a dumbbell in each hand with a neutral grip. | Curl one dumbbell up across your body toward the opposite shoulder. | Keep your elbow stationary at your side. | Lower under control and repeat on the other side. | Continue alternating for the desired number of reps. | images/flat/cross-body-hammer-curl-start.webp | images/flat/cross-body-hammer-curl-peak.webp | null |
cross-body-shoulder-stretch | Cross-Body Shoulder Stretch | Schulterdehnung über den Körper | Estiramiento de Hombro Cruzado | stretching | static | isolation | beginner | null | shoulders | posterior_deltoid | rhomboids | mobility | mobility|stretching | 5 | true | true | A standing stretch that targets the rear shoulder by drawing one arm horizontally across the chest. | Stand tall and bring one straight arm across your chest. | Hook your other forearm under it. | Gently pull the arm closer to your chest. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/cross-body-shoulder-stretch-main.webp |
crow-pose | Crow Pose | Krähe | Postura del Cuervo | strength | static | compound | advanced | null | upper_arms | anterior_deltoid|triceps_brachii | rectus_abdominis|serratus_anterior | endurance|strength | calisthenics | 5 | false | true | An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk. | Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you. | Bend the elbows straight back and set the knees high onto the backs of the upper arms. | Shift the weight forward onto the hands until the feet float off the floor. | Hold the balance for the prescribed time, rou... | null | null | images/flat/crow-pose-main.webp |
crunches | Crunches | Crunches | Crunches | strength | pull | isolation | beginner | null | core | rectus_abdominis | obliques | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A basic abdominal exercise focusing on the rectus abdominis. | Lie on your back with knees bent and hands behind your head. | Curl your upper body toward your knees, lifting your shoulder blades off the floor. | Squeeze your abs at the top. | Lower with control. | Repeat. | images/flat/crunches-start.webp | images/flat/crunches-peak.webp | null |
dancer-pose | Dancer Pose | Tänzerhaltung | Postura del Bailarín | strength | static | compound | advanced | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hip_flexors | endurance|strength | calisthenics | 5 | true | true | A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold. | Stand tall and shift the weight onto one foot, keeping that knee soft. | Bend the other knee and take hold of the inside of that ankle behind you. | Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts. | Hold the shape for the prescribed time with the standing hip level and th... | null | null | images/flat/dancer-pose-main.webp |
db-bench-press | Dumbbell Bench Press | Kurzhantel-Bankdrücken | Press de Banca con Mancuernas | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press. | Lie on a flat bench holding a dumbbell in each hand at chest level. | Press the dumbbells up until your arms are fully extended. | Lower them slowly back to the start. | Repeat. | images/flat/db-bench-press-start.webp | images/flat/db-bench-press-peak.webp | null |
db-fly | Dumbbell Fly | Kurzhantel-Flys | Aperturas con Mancuernas | strength | push | isolation | beginner | dumbbell | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An isolation exercise that stretches and contracts the pectorals through a wide arc of motion. | Lie flat on a bench with dumbbells held above your chest, palms facing each other. | With a slight bend in the elbows, lower the dumbbells out to the sides. | Return to the start by squeezing your chest. | Repeat. | images/flat/db-fly-start.webp | images/flat/db-fly-peak.webp | null |
db-kickstand-deadlift | Dumbbell Kickstand Deadlift | Kurzhantel-Kickstand-Kreuzheben | Peso Muerto Kickstand con Mancuerna | strength | pull | compound | intermediate | dumbbell | back | gluteus_maximus|hamstrings | adductors|erector_spinae | hypertrophy|strength | leg_day|pull_day | 6 | true | false | A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support. | Stand tall and step one foot back so only the toes lightly touch the floor. | Hold a dumbbell in one hand at hip height. | Hinge at the hips, lowering the dumbbell toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. ... | images/flat/db-kickstand-deadlift-start.webp | images/flat/db-kickstand-deadlift-peak.webp | null |
db-lunge | Dumbbell Lunge | Kurzhantel-Ausfallschritt | Zancada con Mancuernas | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|endurance | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion. | Stand holding dumbbells at your sides. | Step forward with one foot and lower your back knee toward the floor. | Push off the front foot to return. | Alternate legs. | Repeat. | images/flat/db-lunge-start.webp | images/flat/db-lunge-peak.webp | null |
db-overhead-carry | Dumbbell Overhead Carry | Kurzhantel-Überkopftragen | Paseo con Mancuerna sobre la Cabeza | strength | static | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | obliques|quadratus_lumborum|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii | strength|endurance | shoulder_focus|shoulder_stability|core|full_body | 5.5 | true | false | A loaded walk with a single dumbbell locked out overhead, demanding shoulder stability and an upright trunk over every step. | Clean or press a dumbbell to a locked-out position directly above your shoulder. | Push the arm all the way up so the elbow is straight and the biceps is close to your ear. | Brace your ribs down rather than letting your lower back arch to hold the weight up. | Walk forward with controlled strides, keeping the dumbbell... | null | null | images/flat/db-overhead-carry-main.webp |
db-pullover | Dumbbell Pullover | Kurzhantel-Pullover | Pullover con Mancuerna | strength | pull | compound | intermediate | dumbbell | chest | latissimus_dorsi|pectoralis_major | triceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound movement targeting the lats and chest with a stretching motion. | Lie on a flat bench with a dumbbell held above your chest, arms extended. | Lower the dumbbell behind your head in an arc, keeping slight bend in elbows. | Stretch until you feel tension in your lats and chest. | Pull the dumbbell back to the starting position. | Repeat. | images/flat/db-pullover-start.webp | images/flat/db-pullover-peak.webp | null |
db-reverse-curl | Dumbbell Reverse Curl | Kurzhantel-Reverse-Curl | Curl Inverso con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | brachialis|forearm_extensors | biceps_brachii | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A curl variation with a pronated grip targeting the brachialis and forearm extensors. | Hold dumbbells with an overhand grip at your sides. | Curl them up to shoulder height. | Lower under control. | Repeat. | images/flat/db-reverse-curl-start.webp | images/flat/db-reverse-curl-peak.webp | null |
db-reverse-wrist-curl | Dumbbell Reverse Wrist Curl | Kurzhantel Reverse Handgelenk-Curl | Curl de Muñeca Inverso con Mancuerna | strength | push | isolation | beginner | dumbbell | lower_arms | forearm_extensors | null | hypertrophy | arm_day|grip_focus | 5 | false | false | A dumbbell wrist curl with palms down, training the forearm extensors. | Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down. | Let both wrists drop, lowering the dumbbells toward the floor. | Lift the backs of your hands toward the ceiling by extending your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of rep... | images/flat/db-reverse-wrist-curl-start.webp | images/flat/db-reverse-wrist-curl-peak.webp | null |
db-shrug | Dumbbell Shrug | Kurzhantel-Schulterzucken | Encogimiento de Hombros con Mancuernas | strength | pull | isolation | beginner | dumbbell | shoulders | trapezius | rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A dumbbell shrug targeting the upper trapezius for neck and upper back thickness. | Stand holding dumbbells at your sides. | Shrug your shoulders straight up as high as possible. | Hold briefly, then lower. | Repeat. | images/flat/db-shrug-start.webp | images/flat/db-shrug-peak.webp | null |
db-skull-crusher | Dumbbell Skull Crusher | Kurzhantel-Skull-Crusher | Skull Crusher con Mancuernas | strength | push | isolation | intermediate | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying triceps extension with dumbbells allowing independent arm movement. | Lie on a flat bench holding dumbbells over your chest. | Lower the dumbbells toward the sides of your head. | Extend your arms back up. | Repeat. | images/flat/db-skull-crusher-start.webp | images/flat/db-skull-crusher-peak.webp | null |
db-somersault-squat | Dumbbell Somersault Squat | Dumbbell Somersault Squat | Sentadilla Somersault con Mancuerna | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings|obliques | hypertrophy|mobility | leg_day | 6 | true | false | A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern. | Stand with feet shoulder-width holding a dumbbell in one hand at the shoulder. | Squat down while reaching the dumbbell forward and across the body. | Reach the bottom of the squat with the dumbbell extended past the opposite knee. | Drive through the heels to stand up, returning the dumbbell to the shoulder. | Complet... | images/flat/db-somersault-squat-start.webp | images/flat/db-somersault-squat-peak.webp | null |
db-squat | Dumbbell Squat | Kurzhantel-Kniebeuge | Sentadilla con Mancuernas | strength | push | compound | beginner | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day | 6 | false | false | A back squat pattern loaded with a dumbbell in each hand, accessible without a barbell. | Stand with feet shoulder-width, a dumbbell in each hand at the sides. | Brace the core and keep the chest up. | Squat down by hinging at the hips and bending the knees. | Descend until the thighs are parallel or below. | Drive through the heels to stand back up. | images/flat/db-squat-start.webp | images/flat/db-squat-peak.webp | null |
db-sumo-squat | Dumbbell Sumo Squat | Kurzhantel-Sumo-Kniebeuge | Sentadilla Sumo con Mancuernas | strength | push | compound | beginner | dumbbell | upper_legs | gluteus_maximus|quadriceps | adductors|gluteus_medius|hamstrings | hypertrophy|strength | leg_day|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes. | Stand with feet wider than shoulder-width, toes turned out about 30 degrees. | Hold a dumbbell in each hand at your sides. | Brace the core and keep the chest up. | Bend at the hips and knees to sit straight down into a deep squat. | Drive through the heels to return to standing. | Repeat for the desired number of reps... | images/flat/db-sumo-squat-start.webp | images/flat/db-sumo-squat-peak.webp | null |
db-svend-press | Dumbbell Svend Press | Kurzhantel Svend Press | Press Svend con Mancuernas | strength | push | isolation | beginner | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|chest_focus | 5 | false | false | A standing chest exercise pressing two dumbbells together in front of the body, isolating the inner chest. | Stand and press two dumbbells together horizontally at chest height. | Maintain the inward squeeze on the dumbbells throughout. | Press the dumbbells forward to full arm extension. | Pull them back to the chest under control. | Repeat for the prescribed reps. | images/flat/db-svend-press-start.webp | images/flat/db-svend-press-peak.webp | null |
dead-bug | Dead Bug | Dead Bug | Dead Bug | strength | dynamic | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | hip_flexors | endurance|rehabilitation | core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | true | A supine core exercise coordinating opposite limb extension to train deep core stability. | Lie on your back with arms extended toward the ceiling and knees at 90 degrees. | Lower your right arm and left leg toward the floor while keeping the lower back pressed down. | Return to start. | Repeat on the other side. | Alternate. | images/flat/dead-bug-start.webp | images/flat/dead-bug-peak.webp | null |
dead-bug-hold | Dead Bug Hold | Dead-Bug-Halt | Dead Bug Isométrico | strength | static | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | hip_flexors | endurance|rehabilitation | core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | true | The extended position of the dead bug held for time: lying on the back with one arm overhead and the opposite leg straightened just above the floor, keeping the lower back flat against the ground. | Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees. | Press the lower back into the floor and keep it there for the whole set. | Extend one arm overhead and straighten the opposite leg until both hover just above the floor. | Hold that extended position for the prescribed t... | null | null | images/flat/dead-bug-hold-main.webp |
dead-hang | Dead Hang | Dead Hang | Colgado Pasivo | strength | static | compound | intermediate | pull_up_bar | back | forearm_flexors | latissimus_dorsi|rectus_abdominis|trapezius | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 4.5 | false | false | A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength. | Grip a pull-up bar with palms facing away, shoulder-width apart. | Hang with your arms fully extended and feet off the ground. | Relax your shoulders and let your body hang. | Keep your core lightly engaged. | Hold for the desired duration. | null | null | images/flat/dead-hang-main.webp |
deadlift | Barbell Deadlift | Langhantel-Kreuzheben | Peso Muerto con Barra | strength | pull | compound | intermediate | barbell | back | erector_spinae|gluteus_maximus|hamstrings | quadriceps|trapezius | hypertrophy|strength|power | powerlifting|pull_day|big_three|shoulder_safe|knee_safe | 6 | false | false | A full-body compound lift that primarily targets the posterior chain. | Stand with feet hip-width apart, bar over mid-foot. | Hinge at the hips and grip the bar. | Brace your core and lift by extending hips and knees. | Stand tall at the top, then lower under control. | Repeat. | images/flat/deadlift-start.webp | images/flat/deadlift-peak.webp | null |
decline-bench-press | Decline Bench Press | Negativbankdrücken | Press de Banca Declinado | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A compound chest press on a decline bench targeting the lower pectorals. | Set the bench to a decline angle. Lie down and secure your feet. | Unrack the barbell and lower it to your lower chest. | Press back up to the start. | Repeat. | images/flat/decline-bench-press-start.webp | images/flat/decline-bench-press-peak.webp | null |
decline-bench-press-barbell | Decline Barbell Bench Press | Negativbank-Langhanteldrücken | Press de Banca Declinado con Barra | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A barbell compound press on a decline bench emphasizing the lower chest. | Set the bench to a decline angle. Lie down and secure your feet. | Grip the bar slightly wider than shoulder-width. | Lower the bar to your lower chest, then press back up. | Repeat. | images/flat/decline-bench-press-barbell-start.webp | images/flat/decline-bench-press-barbell-peak.webp | null |
decline-bench-press-ez-bar | Decline EZ-Bar Bench Press | Negativbank-SZ-Stangen-Drücken | Press de Banca Declinado con Barra Z | strength | push | compound | intermediate | ez_bar | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A decline press using an EZ-bar for a wrist-friendly grip targeting the lower chest. | Set the bench to a decline. Secure your feet and grip the EZ-bar. | Lower the bar to your lower chest. | Press back up explosively. | Repeat. | images/flat/decline-bench-press-ez-bar-start.webp | images/flat/decline-bench-press-ez-bar-peak.webp | null |
decline-crunch | Decline Crunch | Negativbank-Crunch | Crunch Declinado | strength | push | isolation | intermediate | null | core | rectus_abdominis | hip_flexors|obliques | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 3.5 | false | true | A crunch performed on a decline bench, increasing the range of motion and resistance on the abs. | Secure your feet at the top of a decline bench. | Lie back with hands crossed on your chest or behind your head. | Crunch up by flexing your spine toward your knees. | Squeeze your abs at the top. | Lower under control and repeat. | images/flat/decline-crunch-start.webp | images/flat/decline-crunch-peak.webp | null |
decline-db-fly | Decline Dumbbell Fly | Negativbank-Kurzhantel-Flys | Aperturas con Mancuernas en Banco Declinado | strength | push | isolation | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An isolation fly movement performed on a decline bench to emphasize the lower chest. | Lie on a decline bench holding dumbbells above your chest. | With a slight elbow bend, lower the dumbbells wide to each side. | Squeeze the chest to bring them back up. | Repeat. | images/flat/decline-db-fly-start.webp | images/flat/decline-db-fly-peak.webp | null |
decline-push-up | Decline Push-Up | Negativer Push-Up | Flexión Declinada | strength | push | compound | intermediate | null | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | true | A bodyweight push-up with feet elevated to increase upper chest and shoulder activation. | Place your feet on an elevated surface and hands on the ground. | Lower your chest to the floor in a controlled manner. | Push back up to the start. | Repeat. | images/flat/decline-push-up-start.webp | images/flat/decline-push-up-peak.webp | null |
deficit-deadlift | Deficit Deadlift | Defizit-Kreuzheben | Peso Muerto en Déficit | strength | pull | compound | advanced | barbell | back | erector_spinae|gluteus_maximus|hamstrings | latissimus_dorsi|quadriceps|trapezius | hypertrophy|strength | shoulder_safe|knee_safe | 6 | false | false | A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor. | Stand on a small platform with a loaded barbell over your midfoot. | Hinge down and grip the bar just outside your knees. | Drive through your legs to stand up while keeping the bar close. | Lock out your hips and knees at the top. | Lower under control and repeat. | images/flat/deficit-deadlift-start.webp | images/flat/deficit-deadlift-peak.webp | null |
deficit-push-ups | Deficit Push Ups | Defizit-Push-Ups | Flexiones en Déficit | strength | push | compound | advanced | null | chest | pectoralis_major | anterior_deltoid|serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A push-up variation with hands on raised supports, lowering the chest below hand level for a greater range of motion. | Place your hands on two elevated surfaces like parallettes or blocks. | Assume a plank position with hands under your shoulders. | Lower your chest below the level of your hands. | Press back up to extend your arms. | Repeat for the desired number of reps. | images/flat/deficit-push-ups-start.webp | images/flat/deficit-push-ups-peak.webp | null |
diamond-push-ups | Diamond Push Ups | Diamant-Push-Ups | Flexiones en Diamante | strength | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A close-hand push-up with thumbs and index fingers forming a diamond, shifting the emphasis onto the triceps. | Assume a push-up position with hands close together forming a diamond. | Keep your elbows tucked close to your sides. | Lower your chest toward your hands. | Press back up to extend your arms. | Repeat for the desired number of reps. | images/flat/diamond-push-ups-start.webp | images/flat/diamond-push-ups-peak.webp | null |
dips | Chest Dips | Chest Dips | Fondos para Pecho | strength | push | compound | intermediate | dip_station | chest | pectoralis_major|triceps_brachii | anterior_deltoid | hypertrophy|strength | push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A compound bodyweight exercise targeting the lower chest and triceps. | Grip parallel dip bars and lift yourself to the top position with arms locked. | Lean your torso forward slightly. | Lower your body by bending your elbows until shoulders are below elbows. | Press back up to the starting position. | Repeat. | images/flat/dips-start.webp | images/flat/dips-peak.webp | null |
dolphin-pose | Dolphin Pose | Delfin-Haltung | Postura del Delfín | strength | static | compound | intermediate | null | shoulders | anterior_deltoid|trapezius | hamstrings|serratus_anterior | endurance|strength | calisthenics | 5 | false | true | An inverted V held on the forearms: the hips lift towards the ceiling while the shoulders take the load, which makes it the standard preparation for forearm inversions. | Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders. | Tuck the toes and lift the hips up and back until the body forms an inverted V. | Press the forearms down and draw the shoulders away from the ears; let the heels stay high. | Hold the position for the prescribed time,... | null | null | images/flat/dolphin-pose-main.webp |
donkey-calf-raise | Donkey Calf Raise | Esel-Wadenheben | Elevación de Pantorrilla a la Burra | strength | push | isolation | intermediate | null | lower_legs | gastrocnemius | soleus | hypertrophy | leg_day|calf_focus | 3.5 | false | true | A bent-over calf raise that maximizes calf stretch by hinging at the hips. | Bend at the hips and rest the forearms on a bench or sturdy support. | Place the balls of the feet on a raised platform with heels free. | Drop the heels below platform level for a full stretch. | Drive up onto the toes as high as possible, squeezing the calves. | Lower under control to a deep stretch. | images/flat/donkey-calf-raise-start.webp | images/flat/donkey-calf-raise-peak.webp | null |
doorway-chest-stretch | Doorway Chest Stretch | Türrahmen-Brustdehnung | Estiramiento de Pecho en el Marco | stretching | static | isolation | beginner | null | chest | pectoralis_major | anterior_deltoid | mobility | mobility|stretching | 5 | false | true | An open-arm stretch that lengthens the chest and front shoulders by drawing the arms back. | Stand tall and raise your arms into a goalpost position. | Bend your elbows ninety degrees, forearms vertical. | Draw your elbows back and squeeze your shoulder blades. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/doorway-chest-stretch-main.webp |
double-db-kickstand-deadlift | Double Dumbbell Kickstand Deadlift | Doppeltes Kurzhantel-Kickstand-Kreuzheben | Peso Muerto Kickstand con Doble Mancuerna | strength | pull | compound | intermediate | dumbbell | back | gluteus_maximus|hamstrings | adductors|erector_spinae | hypertrophy|strength | leg_day|pull_day | 6 | true | false | A staggered-stance hip hinge with two dumbbells that distributes load primarily through the front leg while the back foot lightly grounds for balance. | Stand tall and step one foot back so only the toes touch the floor. | Hold a dumbbell in each hand at hip height. | Hinge at the hips, lowering both dumbbells toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. Switc... | images/flat/double-db-kickstand-deadlift-start.webp | images/flat/double-db-kickstand-deadlift-peak.webp | null |
double-db-overhead-carry | Double Dumbbell Overhead Carry | Doppel-Kurzhantel-Überkopftragen | Paseo con Dos Mancuernas sobre la Cabeza | strength | static | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | erector_spinae|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii | strength|endurance | shoulder_focus|shoulder_stability|core|full_body | 5.5 | false | false | A loaded walk with a dumbbell locked out above each shoulder, doubling the overhead load and removing the free arm that would otherwise help you balance. | Clean or press a dumbbell to lockout above each shoulder. | Straighten both elbows fully and pull your shoulder blades up into the weights rather than shrugging away from them. | Brace hard and keep your ribs down — with both arms overhead the temptation to arch is much stronger. | Walk forward with short, deliberate s... | null | null | images/flat/double-db-overhead-carry-main.webp |
double-kettlebell-bicep-curl | Double Kettlebell Bicep Curl | Double Kettlebell Bizeps-Curl | Curl de Bíceps con Dos Pesas Rusas | strength | pull | isolation | beginner | kettlebell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | arm_day|pull_day | 5 | false | false | A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge. | Stand holding a kettlebell in each hand by the handle, palms facing forward. | Keep the elbows tucked to the sides and the bells hanging at arm length. | Curl both kettlebells up toward the shoulders by flexing the elbows. | Squeeze the biceps at the top, then lower under control to the starting position. | Repeat for ... | images/flat/double-kettlebell-bicep-curl-start.webp | images/flat/double-kettlebell-bicep-curl-peak.webp | null |
double-kettlebell-clean | Double Kettlebell Clean | Double Kettlebell Clean | Clean con Dos Pesas Rusas | strength | pull | compound | advanced | kettlebell | shoulders | gluteus_maximus|hamstrings | anterior_deltoid|erector_spinae|forearm_flexors|trapezius | power|strength | null | 8 | false | false | An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking. | Stand with two kettlebells on the floor between your feet, handles angled slightly inward. | Hinge at the hips, grip the handles, and hike the kettlebells back between the legs. | Explosively extend the hips to drive the kettlebells up along the body. | As they reach chest height, spear your hands through the handles t... | images/flat/double-kettlebell-clean-start.webp | images/flat/double-kettlebell-clean-peak.webp | null |
double-kettlebell-clean-and-press | Double Kettlebell Clean and Press | Doppel-Kettlebell Clean and Press | Clean and press con doble kettlebell | strength | push | compound | advanced | kettlebell | shoulders | anterior_deltoid|lateral_deltoid | gluteus_maximus|quadriceps|rectus_abdominis|trapezius|triceps_brachii | power|strength|hypertrophy | push_day | 8 | false | false | A full-body power exercise that cleans two kettlebells from the floor to the racked position at the shoulders and then presses both overhead to lockout in one continuous sequence. | Stand with two kettlebells on the floor between your feet, feet about hip-width apart, and hinge at the hips to grip one handle in each hand. | Drive through your legs and extend your hips explosively to pull both kettlebells up, then rotate your elbows under and catch the bells in the racked position at the front of y... | images/flat/double-kettlebell-clean-and-press-start.webp | images/flat/double-kettlebell-clean-and-press-peak.webp | null |
double-kettlebell-dead-clean | Double Kettlebell Dead Clean | Double Kettlebell Dead Clean | Dead Clean con Dos Pesas Rusas | olympic | dynamic | compound | intermediate | kettlebell | full_body | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors|quadriceps|trapezius | power|strength | null | 8 | false | false | An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop. | Set two kettlebells on the floor between your feet. | Hinge down and grip both handles. | Drive explosively through your legs and hips. | Pull the kettlebells up and rotate them to the rack position. | Lower them back to the floor and repeat. | images/flat/double-kettlebell-dead-clean-start.webp | images/flat/double-kettlebell-dead-clean-peak.webp | null |
double-kettlebell-dead-split-snatch | Double Kettlebell Dead Split Snatch | Double Kettlebell Dead Split Snatch | Dead Split Snatch con Dos Pesas Rusas | olympic | dynamic | compound | intermediate | kettlebell | full_body | anterior_deltoid|gluteus_maximus | erector_spinae|hamstrings|quadriceps|trapezius | power|strength | null | 8 | false | false | An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance. | Set two kettlebells on the floor between your feet. | Hinge down and grip both handles firmly. | Explosively pull the kettlebells overhead in one motion. | Drop into a split stance to catch them at lockout. | Recover by stepping feet back together. | images/flat/double-kettlebell-dead-split-snatch-start.webp | images/flat/double-kettlebell-dead-split-snatch-peak.webp | null |
double-kettlebell-jerk | Double Kettlebell Jerk | Double Kettlebell Jerk | Jerk con Dos Pesas Rusas | strength | push | compound | advanced | kettlebell | shoulders | anterior_deltoid|quadriceps | gluteus_maximus|trapezius|triceps_brachii | power|strength | null | 8 | false | false | An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport. | Start with two kettlebells racked on the shoulders, elbows resting on the hips. | Perform a short dip at the knees, then explosively extend the legs to drive the kettlebells up. | As the bells rise, perform a second dip under them by bending the knees again. | Catch the kettlebells overhead with arms locked out, then s... | images/flat/double-kettlebell-jerk-start.webp | images/flat/double-kettlebell-jerk-peak.webp | null |
double-kettlebell-overhead-carry | Double Kettlebell Overhead Carry | Doppel-Kettlebell-Überkopftragen | Paseo con Dos Kettlebells sobre la Cabeza | strength | static | compound | advanced | kettlebell | shoulders | anterior_deltoid|lateral_deltoid | erector_spinae|forearm_extensors|serratus_anterior|transverse_abdominis|trapezius|triceps_brachii | strength|endurance | shoulder_focus|shoulder_stability|core|full_body | 5.5 | false | false | A loaded walk with a kettlebell locked out above each shoulder — the hardest of the carries to keep still, combining the offset mass of the bells with double the overhead load. | Clean two kettlebells to the rack, then press or push press both to lockout overhead. | Straighten both elbows and settle each bell behind and above its wrist, with your wrists straight. | Pull your ribs down and brace hard before the first step; with both bells overhead there is nothing to counterbalance with. | Walk ... | null | null | images/flat/double-kettlebell-overhead-carry-main.webp |
double-kettlebell-overhead-press | Double Kettlebell Overhead Press | Double Kettlebell Schulterdrücken | Press por Encima de la Cabeza con Dos Pesas Rusas | strength | push | compound | intermediate | kettlebell | shoulders | anterior_deltoid|triceps_brachii | rectus_abdominis|serratus_anterior|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core. | Clean two kettlebells to the rack position at your shoulders. | Stand tall with feet hip-width apart. | Press both kettlebells straight overhead. | Lock out your arms at the top. | Lower back to the rack position and repeat. | images/flat/double-kettlebell-overhead-press-start.webp | images/flat/double-kettlebell-overhead-press-peak.webp | null |
double-kettlebell-push-press | Double Kettlebell Push Press | Double Kettlebell Push Press | Push Press con Dos Pesas Rusas | strength | push | compound | intermediate | kettlebell | shoulders | anterior_deltoid | gluteus_maximus|lateral_deltoid|quadriceps|triceps_brachii | power|strength|hypertrophy | push_day | 6 | false | false | A push press with two kettlebells in the rack. The leg drive (single dip) lets you launch heavier loads overhead than a strict press — the middle tier between strict OHP and full jerk. | Stand with two kettlebells racked at the shoulders, elbows down and tucked. | Feet shoulder-width, core braced. | Dip the knees slightly while keeping the torso vertical. | Explosively extend the legs and press both bells overhead in one motion. | Lock out with the bells over the mid-foot. | Lower back to the rack unde... | images/flat/double-kettlebell-push-press-start.webp | images/flat/double-kettlebell-push-press-peak.webp | null |
double-kettlebell-rear-delt-row | Double Kettlebell Rear Delt Row | Doppel-Kettlebell-Rudern für die hintere Schulter | Remo con Dos Pesas Rusas para Deltoides Posterior | strength | pull | compound | intermediate | kettlebell | shoulders | posterior_deltoid|rhomboids | biceps_brachii|erector_spinae|latissimus_dorsi|trapezius | hypertrophy|strength | pull_day|shoulder_focus|knee_safe|no_axial_load | 6 | false | false | A bent-over row with a kettlebell in each hand and the elbows driven out wide of the torso, which shifts the work off the lats and onto the posterior deltoids and upper back. | Stand a kettlebell just outside each foot with your feet about hip-width apart. | Hinge at the hips with a flat back until your torso is close to parallel with the floor, letting your knees bend slightly. | Take both handles with an overhand grip and let your arms hang straight down from your shoulders. | Row both bell... | images/flat/double-kettlebell-rear-delt-row-start.webp | images/flat/double-kettlebell-rear-delt-row-peak.webp | null |
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 | 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/flat/double-kettlebell-row-start.webp | images/flat/double-kettlebell-row-peak.webp | null |
double-kettlebell-split-jerk | Double Kettlebell Split Jerk | Double Kettlebell Split Jerk | Split Jerk con Dos Pesas Rusas | olympic | dynamic | compound | intermediate | kettlebell | full_body | anterior_deltoid|quadriceps | gluteus_maximus|trapezius|triceps_brachii | power|strength | null | 8 | false | false | An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance. | Clean two kettlebells to the rack position at your shoulders. | Dip slightly by bending your knees. | Drive the kettlebells overhead explosively. | Split your legs to catch them with locked arms. | Recover by stepping feet back together. | images/flat/double-kettlebell-split-jerk-start.webp | images/flat/double-kettlebell-split-jerk-peak.webp | null |
double-kettlebell-swing-snatch | Double Kettlebell Swing Snatch | Double Kettlebell Swing Snatch | Swing Snatch con Dos Pesas Rusas | olympic | dynamic | compound | intermediate | kettlebell | full_body | gluteus_maximus|hamstrings | anterior_deltoid|erector_spinae|forearm_flexors|trapezius | power|strength | null | 8 | false | false | A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion. | Stand with feet shoulder-width apart holding two kettlebells. | Hinge at the hips to swing the bells between your legs. | Explosively drive your hips forward to swing the bells up. | Punch through to catch both kettlebells overhead with locked arms. | Lower under control and repeat. | images/flat/double-kettlebell-swing-snatch-start.webp | images/flat/double-kettlebell-swing-snatch-peak.webp | null |
downward-dog | Downward-Facing Dog | Herabschauender Hund | Perro Boca Abajo | stretching | static | compound | beginner | null | full_body | gastrocnemius|hamstrings | erector_spinae|gluteus_maximus|latissimus_dorsi | mobility | mobility|stretching | 5 | false | true | An inverted-V stretch that lengthens the hamstrings, calves, shoulders and back at once. | Start on all fours with hands slightly ahead of your shoulders. | Tuck your toes and lift your hips up and back. | Straighten your legs and press your heels toward the floor. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/downward-dog-main.webp |
downward-dog-knee-tuck | Downward Dog Knee Tuck | Knieanziehen im herabschauenden Hund | Rodilla al Pecho en Perro Boca Abajo | strength | dynamic | compound | intermediate | null | core | hip_flexors|rectus_abdominis | anterior_deltoid|serratus_anterior|transverse_abdominis | endurance|strength | core|calisthenics | 5 | false | true | A moving core drill held in downward dog: the hips stay high while one knee is drawn in under the chest and sent back to the start, alternating sides. The shoulders support the whole set, so the trunk works without the low-hip position of a plank. | Set up in downward dog with the hands shoulder-width apart and the hips high. | Press the floor away and brace the trunk so the lower back stays long. | Draw one knee in towards the chest, rounding the upper back slightly as it comes in. | Extend the leg back to the starting position under control. | Repeat with the ot... | images/flat/downward-dog-knee-tuck-start.webp | images/flat/downward-dog-knee-tuck-peak.webp | null |
downward-dog-pedal | Downward Dog Pedal | Fersenwippen im herabschauenden Hund | Pedaleo en Perro Boca Abajo | stretching | dynamic | compound | beginner | null | lower_legs | gastrocnemius|soleus | hamstrings | mobility | mobility|stretching | 5 | false | true | A warm-up performed in downward dog: the knees bend one at a time so each heel presses towards the floor in turn, taking the calf and the back of the ankle through a moving stretch instead of a static hold. | Set up in downward dog with the hands shoulder-width apart and the hips high. | Bend one knee and let that heel lift while the opposite heel presses down towards the floor. | Switch sides smoothly, as if pedalling, keeping the hips high throughout. | Keep the hands pressing evenly so the shoulders stay stable. | Contin... | images/flat/downward-dog-pedal-start.webp | images/flat/downward-dog-pedal-peak.webp | null |
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