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pilates-kneeling-side-kick | Pilates Kneeling Side Kick | Pilates Kniender Side Kick | Patada Lateral de Rodillas de Pilates | strength | dynamic | compound | intermediate | null | upper_legs | gluteus_medius|obliques | gluteus_maximus|hip_flexors | endurance|strength | calisthenics | 5 | true | true | A classical mat exercise: kneeling on one knee with the hand on the floor for support, the top leg swings forward and back at hip height while the trunk holds still. | Kneel on one knee and place the same-side hand on the floor, the other hand behind the head. | Extend the top leg out to the side at hip height with the foot flexed. | Keep the trunk perfectly still and swing the leg forward as far as the pelvis stays square. | Swing the leg back behind the line of the body without arc... | images/flat/pilates-kneeling-side-kick-start.webp | images/flat/pilates-kneeling-side-kick-peak.webp | null |
pilates-leg-pull-back | Pilates Leg Pull Back | Pilates Leg Pull Back | Leg Pull Back de Pilates | strength | dynamic | compound | intermediate | null | core | erector_spinae|gluteus_maximus | hamstrings|posterior_deltoid|triceps_brachii | endurance|strength | core|calisthenics | 5 | false | true | A reverse plank with alternating leg lifts: the hips stay high while one leg at a time is raised, so the glutes and the back of the trunk work against the shifting support. | Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward. | Press into the hands and heels and lift the hips into a reverse plank. | Keeping the hips level and high, lift one straight leg as far as the pelvis stays still. | Lower the leg under control and repeat with the other one... | images/flat/pilates-leg-pull-back-start.webp | images/flat/pilates-leg-pull-back-peak.webp | null |
pilates-leg-pull-front | Pilates Leg Pull Front | Pilates Leg Pull Front | Leg Pull Front de Pilates | strength | dynamic | compound | intermediate | null | core | gluteus_maximus|rectus_abdominis | anterior_deltoid|erector_spinae|transverse_abdominis | endurance|strength | core|calisthenics | 5 | false | true | A high plank with alternating leg lifts: the shoulders stay stacked over the wrists while one leg at a time lifts, adding an anti-rotation demand to the plank. | Set up in a high plank with the hands under the shoulders and the body in one line. | Brace the trunk and squeeze the glutes so the hips cannot rotate. | Lift one straight leg a few centimetres above hip height without letting the pelvis tilt. | Lower it under control and repeat with the other leg. | Keep alternating f... | images/flat/pilates-leg-pull-front-start.webp | images/flat/pilates-leg-pull-front-peak.webp | null |
pilates-roll-down | Pilates Roll Down | Pilates Roll Down | Roll Down de Pilates | stretching | dynamic | compound | beginner | null | back | erector_spinae | hamstrings|rectus_abdominis | mobility | mobility|stretching | 5 | false | true | A standing articulation of the spine: the head leads a vertebra-by-vertebra roll towards the floor and back up, mobilising the whole back while the legs stay steady. | Stand tall with the feet hip-width apart and the arms hanging at the sides. | Drop the chin to the chest and start rolling down one vertebra at a time. | Let the arms and head hang heavy once the spine is fully rolled down. | Roll back up the same way, stacking the vertebrae one by one, head last. | Repeat for the desi... | images/flat/pilates-roll-down-start.webp | images/flat/pilates-roll-down-peak.webp | null |
pilates-roll-over | Pilates Roll Over | Pilates Roll Over | Roll Over de Pilates | strength | dynamic | compound | advanced | null | core | rectus_abdominis|transverse_abdominis | erector_spinae|hip_flexors | endurance|strength | core|calisthenics | 5 | false | true | A controlled inversion from the mat: with the arms pressing down, the straight legs travel overhead until the toes reach towards the floor, then the spine rolls back down one segment at a time. | Lie on your back with the legs straight and the arms pressed into the mat beside you. | Lift both legs to vertical without letting the lower back arch. | Press the arms down and take the legs overhead until they are parallel to the floor behind you. | Open the legs slightly, flex the feet, and roll the spine down one v... | images/flat/pilates-roll-over-start.webp | images/flat/pilates-roll-over-peak.webp | null |
pilates-saw | Pilates Saw | Pilates Säge | La Sierra de Pilates | stretching | dynamic | compound | intermediate | null | back | erector_spinae|obliques | adductors|hamstrings | mobility | mobility|stretching | 5 | false | true | A seated twist and reach: sitting tall with the legs wide, the torso rotates and then folds over the opposite leg so the reaching hand passes the little toe like a saw. | Sit tall with the legs straight and slightly wider than the hips, arms out to the sides. | Rotate the torso to one side, keeping both sit bones on the floor. | Fold forward over that leg and reach the opposite hand past the little toe. | Roll back up through the spine and return to the centre. | Repeat to the other sid... | images/flat/pilates-saw-start.webp | images/flat/pilates-saw-peak.webp | null |
pilates-side-bend | Pilates Side Bend | Pilates Seitbeuge | Flexión Lateral de Pilates | strength | dynamic | compound | intermediate | null | core | gluteus_medius|obliques | anterior_deltoid|transverse_abdominis | endurance|strength | core|calisthenics | 5 | true | true | A lateral trunk exercise from a side-supported position: the hips lift and the top arm reaches overhead, bending the body sideways over the supporting arm. | Sit on one hip with the legs bent to the side and the supporting hand on the floor under the shoulder. | Press into the hand and the lower leg to lift the hips off the floor. | Reach the top arm overhead so the body forms a long arc from the hand to the feet. | Lower the hips under control back towards the mat. | Compl... | images/flat/pilates-side-bend-start.webp | images/flat/pilates-side-bend-peak.webp | null |
pilates-spine-stretch-forward | Pilates Spine Stretch Forward | Pilates Spine Stretch Forward | Spine Stretch Forward de Pilates | stretching | dynamic | compound | intermediate | null | back | erector_spinae|rectus_abdominis | hamstrings|transverse_abdominis | mobility | mobility|stretching | 5 | false | true | A seated articulation: sitting tall with the legs apart, the spine curls forward segment by segment over the legs and then restacks vertebra by vertebra. | Sit tall with the legs straight and slightly wider than the hips, feet flexed. | Reach the arms forward at shoulder height. | Drop the chin and curl the spine forward one vertebra at a time, reaching past the toes. | Restack the spine from the base upwards until you are sitting tall again. | Repeat for the desired numb... | images/flat/pilates-spine-stretch-forward-start.webp | images/flat/pilates-spine-stretch-forward-peak.webp | null |
pilates-spine-twist | Pilates Spine Twist | Pilates Spine Twist | Spine Twist de Pilates | stretching | dynamic | compound | intermediate | null | core | obliques | erector_spinae|transverse_abdominis | mobility | mobility|stretching | 5 | false | true | A seated rotation with the legs together and the arms wide: the trunk turns to each side in a controlled pulse while the pelvis and legs stay completely still. | Sit tall with the legs straight and together, feet flexed, arms out to the sides at shoulder height. | Grow tall through the spine and press both sit bones into the floor. | Rotate the trunk to one side as far as the hips stay square, then return to the centre. | Rotate to the other side in the same way. | Keep alterna... | images/flat/pilates-spine-twist-start.webp | images/flat/pilates-spine-twist-peak.webp | null |
pistol-squat | Pistol Squat | Pistol Squat | Sentadilla a una Pierna (Pistol) | strength | push | compound | advanced | null | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings|hip_flexors | strength | leg_day|calisthenics | 6 | true | true | A single-leg squat performed with the non-working leg extended forward, demanding strength and balance. | Stand on one leg with the other extended forward, arms out for balance. | Hinge at the hips and bend the standing knee, keeping the chest up. | Descend slowly until the back of the thigh touches the calf. | Drive through the standing heel to return to standing. | Complete reps per side, then switch legs. | images/flat/pistol-squat-start.webp | images/flat/pistol-squat-peak.webp | null |
planche | Planche | Planche | Plancha Calisténica | strength | static | compound | advanced | null | chest | anterior_deltoid|pectoralis_major | serratus_anterior|triceps_brachii | strength|power | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | true | An advanced calisthenics hold requiring exceptional upper body and core strength to hold the body parallel to the ground. | Begin in a push-up position with hands turned outward. | Lean forward until your center of mass is over your hands. | Lift your feet off the ground keeping the body horizontal. | Hold the position. | Return to the floor with control. | null | null | images/flat/planche-main.webp |
plank | Plank | Plank | Plancha | strength | static | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | erector_spinae | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | true | An isometric core exercise that strengthens the entire midsection. | Place your forearms on the floor with elbows under your shoulders. | Extend your legs back and rise onto your toes. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired duration. | Lower your knees to exit the hold. | null | null | images/flat/plank-main.webp |
plate-loaded-donkey-calf-raise | Plate-Loaded Donkey Calf Raise | Esel-Wadenheben an der Maschine | Elevación de Pantorrilla a la Burra en Máquina | strength | push | isolation | beginner | donkey_calf_raise_machine | lower_legs | gastrocnemius | soleus | hypertrophy | leg_day|calf_focus|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A donkey calf raise on a plate-loaded machine, with a pad across the hips and the torso hinged forward so the calves are stretched at the bottom of every repetition. | Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free. | Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you. | Keep your knees straight and your back flat, with your torso close to parallel to... | images/flat/plate-loaded-donkey-calf-raise-start.webp | images/flat/plate-loaded-donkey-calf-raise-peak.webp | null |
plate-loaded-glute-drive | Plate-Loaded Glute Drive | Glute Drive an der Scheibenmaschine | Empuje de Glúteo en Máquina de Discos | strength | push | compound | beginner | hip_thrust_machine | upper_legs | gluteus_maximus | gluteus_medius|hamstrings|quadriceps | hypertrophy|strength | leg_day|glute_focus|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 6 | false | false | A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench. | Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform. | Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach. | Set your feet so that your shins will be roughly vertical when your hips... | images/flat/plate-loaded-glute-drive-start.webp | images/flat/plate-loaded-glute-drive-peak.webp | null |
plate-loaded-lateral-raise | Plate-Loaded Lateral Raise | Seitheben an der Scheibenmaschine | Elevación Lateral en Máquina de Discos | strength | push | isolation | beginner | plate_loaded_lateral_raise_machine | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A seated lateral raise on a plate-loaded machine, where pads bear against the upper arms so the side deltoids lift the load without the hands gripping it. | Set the seat height so that the pivot of the arm pads lines up with the point of your shoulders when you sit down. | Load the plate horns evenly on both sides and sit with your back flat against the pad. | Place the outside of your upper arms against the pads with your elbows bent and your arms hanging down. | Push out... | images/flat/plate-loaded-lateral-raise-start.webp | images/flat/plate-loaded-lateral-raise-peak.webp | null |
plate-loaded-shrug | Plate-Loaded Shrug | Schulterzucken an der Scheibenmaschine | Encogimiento de Hombros en Máquina de Discos | strength | pull | isolation | beginner | shrug_machine | back | trapezius | forearm_flexors | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A standing shrug on a plate-loaded machine, lifting handles that hang at your sides so the traps work without a bar in front of or behind the legs. | Load the plate horns evenly and stand on the machine platform, facing away from the frame. | Take a handle in each hand with your arms hanging straight down at your sides and your shoulders relaxed. | Stand tall with your chest up, your chin level and your knees soft. | Shrug your shoulders straight up toward your ears... | images/flat/plate-loaded-shrug-start.webp | images/flat/plate-loaded-shrug-peak.webp | null |
plate-pinch | Plate Pinch | Plate Pinch | Agarre de Discos | strength | static | isolation | intermediate | plates | lower_arms | forearm_flexors | trapezius | strength|endurance | null | 5 | true | false | A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work. | Place two weight plates on the floor side by side with the smooth sides facing out. | Squat down, grip both plates together between the fingers and thumb of one hand — no handles, just pinch. | Stand up and hold the plates at the side for time, keeping the arm straight. | Set them back down under control. | Repeat on t... | images/flat/plate-pinch-start.webp | images/flat/plate-pinch-peak.webp | null |
plate-pullover | Plate Pullover | Pullover mit Hantelscheibe | Pullover con Disco | strength | pull | compound | beginner | plates | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy | pull_day|push_day|requires_bench | 6 | false | false | A pullover holding a weight plate, working the lats, chest, and serratus. | Lie flat on a bench holding a plate with both hands. | Press the plate over the chest with arms nearly straight. | Lower the plate back in an arc behind the head until you feel a stretch. | Pull the plate back over the chest along the same arc. | Repeat for the prescribed reps. | images/flat/plate-pullover-start.webp | images/flat/plate-pullover-peak.webp | null |
plow-pose | Plow Pose | Pflug | Postura del Arado | stretching | static | compound | intermediate | null | back | erector_spinae|hamstrings | gluteus_maximus|trapezius | mobility | mobility|stretching | 5 | false | true | An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body. | Lie on your back with the arms alongside the body, palms down. | Lift both legs overhead and support the lower back with the hands. | Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows. | Hold the position for the prescribed time, breathing steadily and keeping the head sti... | null | null | images/flat/plow-pose-main.webp |
plyo-lunge | Plyo Lunge | Plyometrischer Ausfallschritt | Zancada Pliométrica | plyometrics | dynamic | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | power|endurance | leg_day|conditioning | 7 | true | true | An explosive split-stance jump that switches the legs in mid-air, alternating each rep. | Start in a forward lunge with one foot ahead of the other. | Drop into a deep lunge with the back knee almost touching the floor. | Drive both feet off the floor, switching legs in mid-air. | Land softly in a lunge with the opposite leg forward. | Continue alternating without pausing. | images/flat/plyo-lunge-start.webp | images/flat/plyo-lunge-peak.webp | null |
plyo-push-up | Plyo Push-Up | Plyometrischer Liegestütz | Flexión Pliométrica | plyometrics | push | compound | intermediate | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid | power | push_day|calisthenics | 7 | false | true | An explosive push-up where the hands leave the floor at the top, training upper-body power. | Set up in a standard push-up position with hands shoulder-width. | Lower yourself with control until the chest nearly touches the floor. | Drive up explosively so the hands leave the floor. | Land softly with the elbows slightly bent. | Repeat without pausing for the prescribed reps. | images/flat/clap-push-ups-start.webp | images/flat/clap-push-ups-peak.webp | null |
preacher-curl | Preacher Curl | Preacher Curl | Curl en Banco Scott | strength | pull | isolation | beginner | ez_bar | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A curl variation using a preacher bench to isolate the biceps. | Sit at a preacher bench with your upper arms resting on the pad. | Hold an EZ-bar with an underhand grip. | Curl the bar up toward your shoulders. | Lower with control until arms are nearly straight. | Repeat. | images/flat/preacher-curl-start.webp | images/flat/preacher-curl-peak.webp | null |
preacher-hammer-curl | Preacher Hammer Curl | Hammer-Curl am Scott-Pult | Curl Martillo en Banco Scott | strength | pull | isolation | intermediate | dumbbell | upper_arms | brachialis|brachioradialis | biceps_brachii | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms. | Sit at a preacher bench with a dumbbell in each hand. | Rest your upper arms on the pad with palms facing each other. | Curl the dumbbells up while keeping your wrists neutral. | Squeeze your biceps at the top of the movement. | Lower the dumbbells with control. | Repeat for the desired number of reps. | images/flat/preacher-hammer-curl-start.webp | images/flat/preacher-hammer-curl-peak.webp | null |
pseudo-planche-push-ups | Pseudo Planche Push Ups | Pseudo Planche Push-Ups | Push-Ups de Pseudo Plancha | strength | push | compound | advanced | null | chest | anterior_deltoid|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading. | Start in a push-up position with your hands turned so fingers point back. | Lean your shoulders forward past your wrists. | Lower your chest toward the floor by bending your elbows. | Keep your body in a straight line. | Press back up while maintaining the forward lean. | Repeat for the desired number of reps. | images/flat/pseudo-planche-push-ups-start.webp | images/flat/pseudo-planche-push-ups-peak.webp | null |
pull-up | Pull-Up | Klimmzug | Dominada | strength | pull | compound | intermediate | pull_up_bar | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids | hypertrophy|strength | pull_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A bodyweight compound pull targeting the lats and biceps. | Hang from a bar with an overhand grip, slightly wider than shoulder-width. | Pull yourself up until your chin is over the bar. | Lower yourself under control to a dead hang. | Repeat. | images/flat/pull-up-start.webp | images/flat/pull-up-peak.webp | null |
puppy-pose | Puppy Pose | Welpen-Haltung | Postura del Cachorro | stretching | static | compound | beginner | null | shoulders | latissimus_dorsi|posterior_deltoid | erector_spinae|trapezius | mobility | mobility|stretching | 5 | false | true | A kneeling pose halfway between child's pose and downward dog: the hips stay over the knees while the chest melts towards the floor, opening the shoulders and the upper back. | Kneel on all fours with the hips over the knees and the hands under the shoulders. | Walk the hands forward and lower the chest towards the floor, keeping the hips high. | Rest the forehead or the chin on the mat and let the armpits soften downwards. | Hold the position for the prescribed time, breathing into the upper... | null | null | images/flat/puppy-pose-main.webp |
push-jerk | Push Jerk | Push Jerk | Jerk de Empuje | olympic | dynamic | compound | intermediate | barbell | full_body | anterior_deltoid|triceps_brachii | gluteus_maximus|quadriceps|trapezius | power|strength | null | 8 | false | false | An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat. | Hold a barbell in the front rack position at your shoulders. | Stand with feet hip-width apart. | Dip by bending your knees slightly. | Drive explosively through your legs and press the bar overhead. | Drop into a quarter-squat under the bar and lock out your arms. | Stand up fully and lower the bar to repeat. | images/flat/push-jerk-start.webp | images/flat/push-jerk-peak.webp | null |
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 | 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/flat/push-press-start.webp | images/flat/push-press-peak.webp | null |
push-up | Push-Up | Push-Up | Push-Up | strength | push | compound | beginner | null | chest | pectoralis_major|triceps_brachii | anterior_deltoid | hypertrophy|endurance | push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A fundamental bodyweight exercise for the chest, shoulders, and triceps. | Start in a high plank position with hands shoulder-width apart. | Lower your body until your chest nearly touches the floor. | Push back up to the starting position. | Keep your body in a straight line throughout. | Repeat. | images/flat/push-up-start.webp | images/flat/push-up-peak.webp | null |
pyramid-pose | Pyramid Pose | Pyramide | Postura de la Pirámide | stretching | static | compound | intermediate | null | upper_legs | hamstrings | erector_spinae|gastrocnemius | mobility | mobility|stretching | 5 | true | true | A standing forward fold over a straight front leg in a short split stance, which isolates the hamstring of the front leg while both hips stay square. | Step one foot back about a leg's length and turn the back foot out slightly. | Square both hip points towards the front of the mat and keep both legs straight. | Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin. | Hold the fold for the prescribed time with the spine l... | null | null | images/flat/pyramid-pose-main.webp |
rack-pull | Rack Pull | Rack Pull | Rack Pull | strength | pull | compound | intermediate | barbell | back | erector_spinae|gluteus_maximus|hamstrings|trapezius | forearm_flexors|forearms|latissimus_dorsi | hypertrophy|strength | pull_day|back_focus | 6 | false | false | A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads. | Set the safety pins in a power rack at knee height and place a loaded barbell on them. | Stand with feet hip-width apart and grip the bar just outside your legs. | Brace your core, retract your shoulder blades, and drive through your legs to lift the bar. | Lock out your hips and knees fully at the top. | Return the ba... | images/flat/rack-pull-start.webp | images/flat/rack-pull-peak.webp | null |
rear-delt-fly | Rear Delt Fly | Hinterer Deltamuskel Fly | Apertura de Deltoides Posterior | strength | pull | isolation | beginner | dumbbell | shoulders | posterior_deltoid|rhomboids | trapezius | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An isolation movement targeting the posterior deltoids and upper back. | Hold dumbbells and hinge forward at the hips. | With a slight bend in elbows, raise the dumbbells out to the sides. | Squeeze your shoulder blades at the top. | Lower with control. | Repeat. | images/flat/rear-delt-fly-start.webp | images/flat/rear-delt-fly-peak.webp | null |
reverse-crunches | Reverse Crunches | Reverse Crunches | Crunches Inversos | strength | push | isolation | intermediate | null | core | rectus_abdominis | hip_flexors|obliques|transverse_abdominis | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 3.5 | false | true | An abdominal exercise curling the hips off the floor to emphasize the lower portion of the abs. | Lie on your back with your arms at your sides. | Raise your legs with knees bent to 90 degrees. | Curl your hips off the floor by contracting your lower abs. | Bring your knees toward your chest. | Lower your hips with control. | Repeat for the desired number of reps. | images/flat/reverse-crunches-start.webp | images/flat/reverse-crunches-peak.webp | null |
reverse-curl | Reverse Curl | Reverse Curl | Curl Inverso | strength | pull | isolation | beginner | barbell | upper_arms | brachialis|forearm_extensors | biceps_brachii | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A barbell curl with an overhand grip targeting the brachialis and forearm extensors. | Stand and hold a barbell with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat. | images/flat/reverse-curl-start.webp | images/flat/reverse-curl-peak.webp | null |
reverse-grip-bent-over-row | Reverse Grip Bent Over Row | Reverse Grip Vorgebeugtes Rudern | Remo Inclinado con Agarre Invertido | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|erector_spinae|trapezius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A barbell row performed with an underhand grip, shifting emphasis toward the lower lats and biceps. | Stand with feet shoulder-width apart and grip a barbell underhand. | Hinge forward at the hips with a slight knee bend. | Let the bar hang with your arms extended. | Pull the bar to your lower abdomen by driving your elbows back. | Squeeze your back at the top. | Lower the bar with control. | Repeat for the desired num... | images/flat/reverse-grip-bent-over-row-start.webp | images/flat/reverse-grip-bent-over-row-peak.webp | null |
reverse-grip-lat-pulldown | Reverse Grip Lat Pulldown | Latzug im Untergriff | Jalón al Pecho Agarre Supino | strength | pull | compound | intermediate | cable | back | biceps_brachii|latissimus_dorsi | posterior_deltoid|rhomboids | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A lat pulldown variation using an underhand grip that increases biceps involvement. | Attach a straight bar to a lat pulldown machine. | Grip the bar with an underhand grip, shoulder-width apart. | Sit and secure your thighs under the pad. | Pull the bar down to your upper chest. | Squeeze your lats and biceps at the bottom. | Return the bar to the starting position with control. | Repeat for the desire... | images/flat/reverse-grip-lat-pulldown-start.webp | images/flat/reverse-grip-lat-pulldown-peak.webp | null |
reverse-lunge | Reverse Lunge | Rückwärts-Ausfallschritt | Zancada Inversa | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A lunge variation stepping backward for better knee stability. | Stand holding dumbbells at your sides. | Step one leg back and lower your knee toward the floor. | Lower until your front thigh is parallel to the floor. | Push through your front heel to return to standing. | Repeat on both sides. | images/flat/reverse-lunge-start.webp | images/flat/reverse-lunge-peak.webp | null |
reverse-nordic-curl | Reverse Nordic Curl | Reverse Nordic Curl | Nordic Curl Inverso | strength | pull | isolation | intermediate | null | upper_legs | quadriceps | hip_flexors|rectus_abdominis | hypertrophy | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 3.5 | false | true | A bodyweight quadriceps exercise performed kneeling, leaning the torso backward under control while keeping the hips extended. | Kneel on a pad with your feet flat and torso upright. | Keep your hips extended and core braced. | Slowly lean your torso backward while keeping your body in a straight line. | Lower as far as you can control with your quadriceps. | Pull yourself back up to the starting position. | Repeat for the desired number of reps... | images/flat/reverse-nordic-curl-start.webp | images/flat/reverse-nordic-curl-peak.webp | null |
reverse-plank | Reverse Plank | Reverse Plank | Plancha Inversa | strength | static | compound | intermediate | null | core | erector_spinae|gluteus_maximus | hamstrings|posterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | An isometric hold with the body facing upward, training the glutes, spinal erectors, and shoulder stability. | Sit on the floor with your legs extended in front of you. | Place your hands behind you with fingers pointing toward your feet. | Lift your hips off the floor to form a straight line from head to heels. | Squeeze your glutes and brace your core. | Hold the position for the desired duration. | Lower your hips with contr... | null | null | images/flat/reverse-plank-main.webp |
reverse-plank-dips | Reverse Plank Dips | Reverse Plank Dips | Fondos en Plancha Invertida | strength | push | compound | intermediate | null | upper_arms | triceps_brachii | erector_spinae|gluteus_maximus|posterior_deltoid | endurance|strength | calisthenics | 5 | false | true | Triceps dips from a straight-leg reverse plank: the legs stay extended and the hips high while the elbows bend and straighten. | Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward. | Press into the hands and heels and lift the hips into a straight-leg reverse plank. | Bend the elbows straight back and lower the hips a short way towards the floor. | Push back up until the arms lock out, keeping the hip... | images/flat/reverse-plank-dips-start.webp | images/flat/reverse-plank-dips-peak.webp | null |
reverse-tabletop-hip-pulses | Reverse Tabletop Hip Pulses | Hüftpulse im umgekehrten Tischsitz | Pulsos de Cadera en Mesa Invertida | strength | dynamic | compound | intermediate | null | upper_legs | gluteus_maximus | erector_spinae|hamstrings | endurance|strength | calisthenics | 5 | false | true | Glute pulses from the reverse tabletop position: the arms stay straight and only the hips drop and lift, which keeps the work in the glutes rather than the triceps. | Sit with the knees bent, the feet flat and the hands on the floor behind you. | Press into the hands and feet and lift the hips until the trunk is level with the knees. | Keeping the elbows straight, lower the hips a few centimetres. | Squeeze the glutes to lift them back to level. | Pulse for the desired number of rep... | images/flat/reverse-tabletop-hip-pulses-start.webp | images/flat/reverse-tabletop-hip-pulses-peak.webp | null |
reverse-tabletop-hold | Reverse Tabletop Hold | Umgekehrter Tischsitz - Halt | Mesa Invertida Isométrica | strength | static | compound | beginner | null | core | erector_spinae|gluteus_maximus | hamstrings|posterior_deltoid|triceps_brachii | endurance|strength | core|calisthenics | 5 | false | true | A static reverse tabletop: knees bent, hands under the shoulders behind the body, hips lifted level with the knees and held, so the glutes and the whole back of the trunk work isometrically. | 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 level with the knees. | Open the chest, draw the shoulders away from the ears and look straight ahead. | Hold the position for the prescr... | null | null | images/flat/reverse-tabletop-hold-main.webp |
revolved-chair-pose | Revolved Chair Pose | Gedrehte Stuhlhaltung | Postura de la Silla Girada | strength | static | compound | intermediate | null | core | obliques|quadriceps | erector_spinae|gluteus_maximus | endurance|strength | core|calisthenics | 5 | false | true | Chair pose with a closed twist: the hips stay level and low while the chest rotates and one elbow hooks outside the opposite thigh. | Set up in chair pose with the knees bent, the hips back and the palms together at the chest. | Keep the knees level with each other so the hips do not open into the twist. | Rotate the chest to one side and hook the opposite elbow outside that thigh. | Press the palms together and hold for the prescribed time, lengthen... | null | null | images/flat/revolved-chair-pose-main.webp |
revolved-crescent-lunge | Revolved Crescent Lunge | Gedrehter Hoher Ausfallschritt | Zancada Alta Girada | strength | static | compound | intermediate | null | core | obliques|quadriceps | erector_spinae|hip_flexors | endurance|strength | core|calisthenics | 5 | true | true | A high lunge with a closed twist: the back heel stays lifted, the hips face forward and the chest rotates over the front thigh. | Step into a high lunge with the front knee over the ankle and the back heel lifted. | Bring the palms together at the chest and square both hips towards the front of the mat. | Rotate the chest towards the front leg and hook the opposite elbow outside the thigh. | Hold the twist for the prescribed time, pressing the ba... | null | null | images/flat/revolved-crescent-lunge-main.webp |
ring-dead-hang | Ring Dead Hang | Ring Dead Hang | Cuelgue Estático en Anillas | strength | static | compound | intermediate | rings | 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 passive hang from gymnastic rings. The free-rotating grip recruits more stabilisers in the hands, forearms, and shoulder girdle than a fixed bar. | Grip a pair of gymnastic rings with a neutral grip, palms facing each other. | Hang with your arms fully extended and feet off the ground. | Let the rings rotate naturally; do not fight the grip. | Keep your shoulders engaged (no shrug to the ears) and core lightly braced. | Hold for the desired duration. | null | null | images/flat/ring-dead-hang-main.webp |
ring-dips | Ring Dips | Ring Dips | Fondos en Anillas | strength | push | compound | advanced | rings | chest | pectoralis_major|triceps_brachii | anterior_deltoid | hypertrophy|strength | calisthenics|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips. | Support yourself on the rings with arms locked out. | Lower your body by bending the elbows until upper arms are parallel to the ground. | Press back up to the starting position. | Repeat. | images/flat/ring-dips-start.webp | images/flat/ring-dips-peak.webp | null |
ring-face-pull | Ring Face Pull | Ring Face Pull | Face Pull en Anillas | strength | pull | compound | intermediate | rings | back | posterior_deltoid|rhomboids | trapezius | hypertrophy|rehabilitation | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A face pull using gymnastic rings for adjustable resistance and improved shoulder health. | Grip the rings and lean back so your body is at an angle. | Pull the rings toward your face, flaring elbows to the sides. | Hold briefly, then return. | Repeat. | images/flat/ring-face-pull-start.webp | images/flat/ring-face-pull-peak.webp | null |
ring-muscle-up | Ring Muscle-Up | Ring Muscle-Up | Muscle-Up en Anillas | strength | pull | compound | advanced | rings | back | latissimus_dorsi|pectoralis_major|triceps_brachii | anterior_deltoid|biceps_brachii|rhomboids | strength|power | pull_day|calisthenics | 6 | false | false | An advanced calisthenics movement combining a pull-up and a dip on gymnastic rings. | Hang from the rings with a false grip, palms facing each other. | Pull explosively, driving the chest up to the rings. | Transition the elbows over the rings as the chest rises. | Press to full arm extension at the top. | Lower under control through the transition back to the hang. | images/flat/ring-muscle-up-start.webp | images/flat/ring-muscle-up-peak.webp | null |
ring-push-up | Ring Push-Up | Ring Push-Up | Flexión en Anillas | strength | push | compound | intermediate | rings | chest | pectoralis_major|triceps_brachii | anterior_deltoid|serratus_anterior | hypertrophy|strength | push_day|calisthenics | 6 | false | false | A push-up performed on gymnastic rings, increasing the demand on stabilizers in the chest, shoulders, and core. | Set the rings just above floor height. | Grip the rings and assume a plank position with arms straight. | Lower the chest toward the rings, keeping the elbows close to the body. | Press back up to full arm extension. | Repeat for the prescribed reps. | images/flat/ring-push-up-start.webp | images/flat/ring-push-up-peak.webp | null |
ring-row | Ring Row | Ring Row | Remo en Anillas | strength | pull | compound | beginner | rings | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | pull_day|calisthenics | 6 | false | false | A bodyweight row on gymnastic rings, performed at an angle for back and biceps work. | Set the rings at hip to chest height. | Grip the rings with palms facing each other, lean back at an angle with arms straight. | Brace the core and pull the chest toward the rings. | Squeeze the shoulder blades together at the top. | Lower under control to a full-arm extension. | images/flat/ring-row-start.webp | images/flat/ring-row-peak.webp | null |
rings-inverted-row | Rings Inverted Row | Rings Inverted Row | Remo Invertido en Anillas | strength | pull | compound | intermediate | rings | back | latissimus_dorsi|rhomboids|trapezius | biceps_brachii|forearm_flexors|posterior_deltoid|rectus_abdominis | hypertrophy|strength | pull_day|calisthenics | 6 | false | false | A horizontal bodyweight row on gymnastic rings set near the floor, more challenging than a standing ring row. | Set the rings just above hip height. | Lie under the rings and grip them with palms facing each other. | Walk the feet forward so the body forms a straight line. | Pull the chest toward the rings, squeezing the shoulder blades. | Lower under control to a full-arm extension. | images/flat/rings-inverted-row-start.webp | images/flat/rings-inverted-row-peak.webp | null |
romanian-deadlift | Romanian Deadlift | Rumänisches Kreuzheben | Peso Muerto Rumano | strength | pull | compound | intermediate | barbell | upper_legs | gluteus_maximus|hamstrings | erector_spinae | hypertrophy|strength | leg_day|knee_safe|shoulder_safe | 6 | false | false | A hip-hinge movement emphasizing the hamstrings and glutes. | Stand holding a barbell at hip level with an overhand grip. | Hinge at the hips, pushing them back while keeping legs nearly straight. | Lower the bar along your legs until you feel a hamstring stretch. | Drive your hips forward to return to standing. | Repeat. | images/flat/romanian-deadlift-start.webp | images/flat/romanian-deadlift-peak.webp | null |
rope-climb | Rope Climb | Seilklettern | Trepa de Cuerda | strength | pull | compound | advanced | climbing_rope | back | latissimus_dorsi | biceps_brachii|forearm_flexors|rectus_abdominis | strength|endurance | calisthenics | 6 | false | false | A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically. | Grip the rope as high as you can with both hands. | Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet. | Pull yourself up while the feet squeeze to support body weight and release rope. | Reach higher with one hand, then the other, and re-clamp with the feet. | Repeat until you reach... | null | null | images/flat/rope-climb-main.webp |
rowing-machine | Rowing Machine | Rudergerät | Máquina de Remo | cardio | pull | compound | beginner | rower | full_body | latissimus_dorsi|quadriceps | biceps_brachii|erector_spinae|gluteus_maximus|hamstrings|rhomboids|trapezius | endurance|power | full_body|conditioning|no_axial_load | 8 | false | false | A full-body cardio machine movement in which each stroke drives with the legs, swings the torso back and pulls the handle to the ribs, training the legs, back and arms in one continuous cycle. | Sit on the rower, strap your feet into the footplates and take the handle with an overhand grip. | Slide forward into the catch: shins vertical, torso leaning slightly ahead of the hips, arms straight out toward the flywheel. | Drive through your legs first, pushing the seat back until your knees are almost straight. |... | images/flat/rowing-machine-start.webp | images/flat/rowing-machine-peak.webp | null |
running | Running | Laufen | Correr | cardio | dynamic | compound | beginner | null | full_body | gastrocnemius|quadriceps | gluteus_maximus|hamstrings|hip_flexors|soleus | endurance | full_body|conditioning | 8 | false | true | Unaided running over ground, with a flight phase in every stride where neither foot is down — the impact and the effort that separates it from walking. | Start from an easy jog and build into your pace over the first few minutes rather than setting off at target speed. | Land with your foot under your hips, not out in front, and keep the contact with the ground short and quiet. | Run tall through the hips with a slight forward lean from the ankles, not a fold at the wai... | null | null | images/flat/running-main.webp |
russian-twist | Russian Twist | Russian Twist | Giro Ruso | strength | pull | isolation | beginner | null | core | obliques|rectus_abdominis | hip_flexors | hypertrophy | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A rotational core exercise targeting the obliques. | Sit on the floor with knees bent, lean back slightly. | Hold your hands together or hold a weight at chest level. | Rotate your torso to one side, then the other. | Keep your core braced throughout. | Repeat. | images/flat/russian-twist-start.webp | images/flat/russian-twist-peak.webp | null |
savasana | Corpse Pose | Totenstellung | Postura del Cadáver | stretching | static | compound | beginner | null | full_body | erector_spinae | null | mobility | mobility|stretching | 1.3 | false | true | The closing rest of a practice: lying flat on the back with the body completely passive, letting the effects of the session settle. | Lie on your back with the legs a comfortable distance apart and the feet falling open. | Rest the arms slightly away from the body with the palms facing up. | Let the whole body soften into the floor, including the jaw, the eyes and the hands. | Stay for the prescribed time, breathing naturally without controlling the ... | null | null | images/flat/savasana-main.webp |
scapular-pull-ups | Scapular Pull Ups | Scapular Pull-Ups | Dominadas Escapulares | strength | pull | compound | intermediate | pull_up_bar | back | latissimus_dorsi|trapezius | forearm_flexors|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A straight-arm hang exercise lifting the chest by depressing and retracting the shoulder blades, building pull-up strength. | Hang from a pull-up bar with arms fully extended. | Keep your arms straight throughout the movement. | Depress and retract your shoulder blades to lift your chest. | Pause briefly at the top of the movement. | Return to a fully hanging position. | Repeat for the desired number of reps. | images/flat/scapular-pull-ups-start.webp | images/flat/scapular-pull-ups-peak.webp | null |
scissor-kicks | Scissor Kicks | Scherenbeine | Tijeras | strength | push | compound | intermediate | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A core exercise performed lying on the back, alternating straight-leg crosses to target the lower abdominals and hip flexors. | Lie flat on your back with your hands under your glutes. | Lift both legs a few inches off the floor. | Alternate crossing one leg over the other in a scissor motion. | Keep your lower back pressed into the floor. | Maintain a steady rhythm throughout. | Repeat for the desired number of reps. | images/flat/scissor-kicks-start.webp | images/flat/scissor-kicks-peak.webp | null |
seated-barbell-overhead-press | Seated Barbell Overhead Press | Sitzende Langhantel-Schulterdrücken | Press de Barra sobre la Cabeza Sentado | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid | lateral_deltoid|trapezius|triceps_brachii | strength|hypertrophy | push_day|requires_bench | 6 | false | false | A strict seated overhead press with a barbell, removing hip drive and isolating the deltoids and triceps. | Set an upright bench inside a rack with the pins at about shoulder height when seated. | Sit with your back flat against the pad and unrack the barbell at the front of the shoulders. | Press the bar overhead until the arms are fully extended, tucking the head through at the top. | Lower the bar back to the collarbones ... | images/flat/seated-barbell-overhead-press-start.webp | images/flat/seated-barbell-overhead-press-peak.webp | null |
seated-cable-row | Seated Cable Row | Sitzendes Rudern am Kabelzug | Remo Sentado en Polea | strength | pull | compound | intermediate | cable | back | latissimus_dorsi|rhomboids | biceps_brachii|erector_spinae|posterior_deltoid | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A back exercise performed on a cable row machine, pulling a handle toward the torso while seated. | Sit at the cable row station and place your feet on the footrests. | Grip the handle and sit upright with a slight forward lean. | Drive your elbows back and pull the handle toward your lower abdomen. | Squeeze your shoulder blades together at the end of the pull. | Extend your arms under control back to the starting p... | images/flat/seated-cable-row-start.webp | images/flat/seated-cable-row-peak.webp | null |
seated-calf-raise | Seated Calf Raise | Sitzende Wadenübung | Elevación de Talones Sentado | strength | push | isolation | beginner | seated_calf_raise_machine | lower_legs | soleus | gastrocnemius | hypertrophy | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | A machine calf raise performed seated to specifically target the soleus muscle. | Sit at a calf raise machine with the pads resting on your thighs. | Lower your heels as far as possible. | Raise up onto your toes. | Lower under control. | Repeat. | images/flat/seated-calf-raise-start.webp | images/flat/seated-calf-raise-peak.webp | null |
seated-db-press | Seated Dumbbell Shoulder Press | Sitzende Kurzhantel-Schulterdrücken | Press de Hombro con Mancuernas Sentado | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | push_day|knee_safe|lower_back_safe|no_axial_load|requires_bench | 6 | false | false | A seated pressing movement for the shoulders using dumbbells. | Sit on a bench with back support, holding dumbbells at shoulder height. | Press the dumbbells overhead until arms are fully extended. | Lower the dumbbells back to shoulder level. | Repeat. | images/flat/seated-db-press-start.webp | images/flat/seated-db-press-peak.webp | null |
seated-dumbbell-curl | Seated Dumbbell Curl | Sitzende Kurzhantel-Curl | Curl con Mancuernas Sentado | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form. | Sit on a bench with a dumbbell in each hand. | Let your arms hang at your sides with palms facing forward. | Curl both dumbbells toward your shoulders by flexing your biceps. | Squeeze at the top of the movement. | Lower the dumbbells with control. | Repeat for the desired number of reps. | images/flat/seated-dumbbell-curl-start.webp | images/flat/seated-dumbbell-curl-peak.webp | null |
seated-dumbbell-lateral-raise | Seated Dumbbell Lateral Raise | Seated Dumbbell Lateral Raise | Elevación Lateral con Mancuerna Sentado | strength | push | isolation | beginner | dumbbell | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load|requires_bench | 5 | false | false | A seated isolation exercise raising dumbbells out to the sides, targeting the side deltoids without leg drive. | Sit on a bench with a dumbbell in each hand at your sides. | Keep your back upright and core braced. | Raise both dumbbells out to the sides until they reach shoulder height. | Keep a slight bend in your elbows. | Lower the dumbbells with control. | Repeat for the desired number of reps. | images/flat/seated-dumbbell-lateral-raise-start.webp | images/flat/seated-dumbbell-lateral-raise-peak.webp | null |
seated-dumbbell-tricep-extension | Seated Dumbbell Tricep Extension | Seated Dumbbell Trizeps Extension | Extensión de Tríceps con Mancuerna Sentado | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | anterior_deltoid | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | A seated overhead extension lowering a dumbbell behind the head, stretching and working the triceps. | Sit on a bench with a dumbbell held overhead in both hands. | Keep your upper arms vertical next to your ears. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms to press the dumbbell back overhead. | Squeeze your triceps at the top. | Repeat for the desired number of reps. | images/flat/seated-dumbbell-tricep-extension-start.webp | images/flat/seated-dumbbell-tricep-extension-peak.webp | null |
seated-forward-fold | Seated Forward Fold | Sitzende Vorbeuge | Flexión Sentado hacia Adelante | stretching | static | compound | beginner | null | upper_legs | hamstrings | erector_spinae | mobility | mobility|stretching | 5 | false | true | A seated stretch that targets the hamstrings and lower back by reaching the torso over straight legs. | Sit on the floor with both legs straight out in front. | Keep your back long and hinge forward from the hips. | Reach your hands toward your feet. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/seated-forward-fold-main.webp |
seated-leg-curl | Seated Leg Curl | Sitzende Beinbeuge | Curl de Piernas Sentado | strength | pull | isolation | beginner | leg_curl | upper_legs | hamstrings | gastrocnemius | hypertrophy | leg_day | 5 | false | false | A machine isolation exercise for the hamstrings performed in a seated position, providing consistent tension and reduced hip flexor involvement compared to the lying variant. | Adjust the seat back and ankle pad so your knees align with the machine's pivot point. | Sit upright, place the backs of your ankles on top of the pad, and grip the handles. | Curl your lower legs down and back under the seat as far as the machine allows. | Pause at peak contraction, then return the weight slowly to th... | images/flat/seated-leg-curl-start.webp | images/flat/seated-leg-curl-peak.webp | null |
seated-smith-machine-shoulder-press | Seated Smith Machine Shoulder Press | Seated Smith Machine Schulterdrücken | Press de Hombros en Máquina Smith Sentado | strength | push | compound | beginner | smith_machine | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids. | Position a bench inside a Smith machine. | Sit facing forward with the bar at shoulder height. | Grip the bar slightly wider than shoulder-width. | Unrack and press the bar straight up until your arms are extended. | Lower the bar back to shoulder height with control. | Repeat for the desired number of reps. | images/flat/seated-smith-machine-shoulder-press-start.webp | images/flat/seated-smith-machine-shoulder-press-peak.webp | null |
seated-spinal-twist | Seated Spinal Twist | Sitzende Wirbelsäulendrehung | Giro Espinal Sentado | stretching | static | compound | beginner | null | back | erector_spinae|obliques | gluteus_maximus | mobility | mobility|stretching | 5 | true | true | A seated rotation that stretches the obliques, mid-back and glutes by twisting toward a bent knee. | Sit with one leg straight and cross the other foot over it. | Brace the opposite elbow against the outside of the bent knee. | Rotate your torso toward the bent knee and look over your shoulder. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/seated-spinal-twist-main.webp |
seated-straddle-stretch | Seated Straddle Stretch | Sitzende Grätsche | Estiramiento en Apertura Sentado | stretching | static | compound | beginner | null | upper_legs | adductors|hamstrings | erector_spinae | mobility | mobility|stretching | 5 | false | true | A wide-legged seated stretch for the inner thighs and hamstrings, folding the torso forward between the legs. | Sit with your legs straight and spread wide in a V. | Keep your back long and hinge forward from the hips. | Walk your hands forward along the floor. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/seated-straddle-stretch-main.webp |
shrug | Barbell Shrug | Langhantel Shrug | Encogimiento con Barra | strength | pull | isolation | beginner | barbell | shoulders | trapezius | rhomboids | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation movement for the upper trapezius. | Stand holding a barbell at arm's length with an overhand grip. | Shrug your shoulders straight up toward your ears. | Hold briefly at the top. | Lower your shoulders back down with control. | Repeat. | images/flat/shrug-start.webp | images/flat/shrug-peak.webp | null |
side-lunge | Side Lunge | Side Lunge | Zancada Lateral | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings|hip_flexors | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 5 | true | true | A lateral lunge stepping wide to one side, training the quads, glutes, and inner thighs through a side-to-side pattern. | Stand with feet hip-width apart and hands at your chest. | Step one leg wide to the side, keeping the other leg straight. | Bend the stepping knee and push your hips back into a lateral squat. | Keep your chest up and the working heel planted. | Drive through the bent leg to return to standing. | Complete reps on one s... | images/flat/side-lunge-start.webp | images/flat/side-lunge-peak.webp | null |
side-lying-hip-abduction | Side-Lying Hip Abduction | Side-Lying Hip Abduction | Abducción de Cadera Acostado de Lado | strength | push | isolation | beginner | null | upper_legs | abductors|gluteus_medius | null | hypertrophy|rehabilitation | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | true | true | A bodyweight isolation exercise targeting the gluteus medius and hip abductors. | Lie on your side with legs stacked. | Keep the bottom leg slightly bent. | Raise the top leg toward the ceiling. | Lower under control. | Repeat on both sides. | images/flat/side-lying-hip-abduction-start.webp | images/flat/side-lying-hip-abduction-peak.webp | null |
side-lying-hip-abduction-hold | Side-Lying Hip Abduction Hold | Side-Lying Hip Abduction Halt | Abducción de Cadera Acostado de Lado Isométrica | strength | static | isolation | beginner | null | upper_legs | abductors|gluteus_medius | null | hypertrophy|rehabilitation | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | true | true | The top of the side-lying leg raise held for time: lying on one side with the top leg lifted and slightly behind the body, loading the glute medius isometrically. | Lie on one side with the legs stacked and straight, and support the head on the lower arm. | Brace the trunk so the torso stays square and does not roll backwards. | Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward. | Hold the leg there for the prescribed time, breathing normally. | Lower t... | null | null | images/flat/side-lying-hip-abduction-hold-main.webp |
side-lying-hip-adduction | Side Lying Hip Adduction | Side Lying Hip Adduktion | Aducción de Cadera Acostado de Lado | strength | pull | isolation | intermediate | null | upper_legs | adductors | null | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 3.5 | false | true | A side-lying exercise raising the bottom leg against gravity, training hip adduction with body weight alone. | Lie on your side with your bottom leg straight. | Bend your top leg and place its foot flat in front of the bottom thigh. | Support your head with your bottom arm. | Lift the bottom leg upward toward the ceiling. | Lower the leg back down under control. | Complete reps on one side, then switch. | images/flat/side-lying-hip-adduction-start.webp | images/flat/side-lying-hip-adduction-peak.webp | null |
side-lying-hip-adduction-hold | Side-Lying Hip Adduction Hold | Side Lying Hip Adduktion Halt | Aducción de Cadera Acostado de Lado Isométrica | strength | static | isolation | intermediate | null | upper_legs | adductors | null | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 3.5 | false | true | The top of the side-lying inner-thigh raise held for time: lying on one side with the top leg crossed over and the bottom leg lifted off the floor by the adductors. | Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor. | Support the head on the lower arm and keep the hips stacked vertically. | Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward. | Hold that lifted position for the prescribed... | null | null | images/flat/side-lying-hip-adduction-hold-main.webp |
side-lying-lateral-raise | Side-Lying Lateral Raise | Seitheben Seitliegend | Elevación Lateral Tumbado de Lado | strength | push | isolation | beginner | dumbbell | shoulders | lateral_deltoid | supraspinatus|trapezius | hypertrophy | shoulder_focus|push_day|requires_bench | 5 | true | false | A dumbbell lateral deltoid isolation exercise performed lying on one side on a flat bench, providing constant tension and eliminating momentum from the standing position. | Lie on your side on a flat bench with your bottom arm supporting your head or gripping the bench edge. | Hold a dumbbell in your top hand with your arm resting along your side. | Keeping your elbow slightly bent, raise the dumbbell upward until your arm is perpendicular to the floor. | Pause briefly at the top, then lo... | images/flat/side-lying-lateral-raise-start.webp | images/flat/side-lying-lateral-raise-peak.webp | null |
side-plank | Side Plank | Side Plank | Plancha Lateral | strength | static | compound | beginner | null | core | obliques|transverse_abdominis | gluteus_medius|rectus_abdominis | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 3.5 | false | true | A lateral plank variation targeting the obliques and lateral core. | Lie on your side with your forearm on the floor, elbow under your shoulder. | Lift your hips off the floor, forming a straight line from head to feet. | Hold the position, keeping your core tight. | Breathe steadily. | Repeat on both sides. | null | null | images/flat/side-plank-main.webp |
side-plank-leg-lift | Side Plank with Leg Lift | Side Plank mit Beinheben | Plancha Lateral con Elevación de Pierna | strength | push | compound | intermediate | null | core | gluteus_medius|obliques | gluteus_maximus|rectus_abdominis|transverse_abdominis | endurance|strength|hypertrophy | core|calisthenics|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | true | true | A side plank with the top leg raising up, combining lateral core work with hip abduction. | Lie on your side with the forearm on the floor, elbow under the shoulder. | Stack the feet and lift the hips into a side plank. | From this stable side plank, raise the top leg straight up toward the ceiling. | Lower the leg back down with control without dropping the hips. | Complete reps on one side, then switch. | images/flat/side-plank-leg-lift-start.webp | images/flat/side-plank-leg-lift-peak.webp | null |
side-plank-leg-lift-hold | Side Plank Leg Lift Hold | Side Plank mit Beinheben Halt | Plancha Lateral con Elevación de Pierna Isométrica | strength | static | compound | intermediate | null | core | gluteus_medius|obliques | gluteus_maximus|rectus_abdominis|transverse_abdominis | endurance|strength|hypertrophy | core|calisthenics|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | true | true | A side plank held with the top leg raised: the hips stay lifted and square while the top leg is abducted, adding a glute medius demand to the lateral trunk hold. | Set up in a side plank on the forearm with the elbow under the shoulder and the feet stacked. | Lift the hips until the body forms a straight line from the ankles to the head. | Raise the top leg to roughly hip height, keeping the toes pointing forward. | Hold the position for the prescribed time, keeping the hips high... | null | null | images/flat/side-plank-leg-lift-hold-main.webp |
single-arm-chest-supported-dumbbell-row | Single-Arm Chest-Supported Dumbbell Row | Einarmiges Kurzhantelrudern mit Bruststütze | Remo con Mancuerna a Una Mano con Pecho Apoyado | 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 | true | false | A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum. | Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down. | Row the dumbbell up to your side, driving your elbow past your torso. | Squeeze your shoulder blade at the top, then lower under control. | Complete all reps on one side before switching arms. | images/flat/single-arm-chest-supported-dumbbell-row-start.webp | images/flat/single-arm-chest-supported-dumbbell-row-peak.webp | null |
single-arm-db-row | Single-Arm Dumbbell Row | Einarmiges Kurzhantel-Rudern | Remo con Mancuerna a Un Brazo | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load|requires_bench | 6 | true | false | A unilateral back exercise using a dumbbell for balanced development. | Place one knee and hand on a bench for support. | Hold a dumbbell in the other hand with arm extended. | Pull the dumbbell up toward your hip, squeezing your shoulder blade. | Lower the dumbbell with control. | Repeat on both sides. | images/flat/single-arm-db-row-start.webp | images/flat/single-arm-db-row-peak.webp | null |
single-arm-dumbbell-overhead-tricep-extension | Single-Arm Dumbbell Overhead Tricep Extension | Einarmige Kurzhantel Overhead Trizeps Extension | Extensión de Tríceps sobre la Cabeza con Mancuerna a Un Brazo | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | obliques | hypertrophy | arm_day | 5 | true | false | A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability. | Stand or sit holding a dumbbell in one hand overhead, arm fully extended. | The palm faces forward; the other hand can hold your waist or an upright for stability. | Bend the elbow to lower the dumbbell behind the head in a controlled arc. | Keep the upper arm vertical and close to the head throughout. | Extend the elb... | images/flat/single-arm-dumbbell-overhead-tricep-extension-start.webp | images/flat/single-arm-dumbbell-overhead-tricep-extension-peak.webp | null |
single-arm-hammer-curl | Single-Arm Hammer Curl | Einarmiger Hammer-Curl | Curl martillo unilateral | 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 | true | false | A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow. | Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward. | Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight. | Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso. | Squeeze the elbow flexors a... | images/flat/single-arm-hammer-curl-start.webp | images/flat/single-arm-hammer-curl-peak.webp | null |
single-arm-machine-shoulder-press | Single-Arm Machine Shoulder Press | Einarmige Schulterpresse an der Maschine | Press de hombros unilateral en máquina | strength | push | compound | beginner | shoulder_press_machine | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | true | false | A unilateral seated machine shoulder press that lets one arm press independently while the back stays supported and the machine controls the resistance path. | Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad. | Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably. | Press the handle upward without leaning away from the back pad or rotating the torso. | Lower the h... | images/flat/single-arm-machine-shoulder-press-start.webp | images/flat/single-arm-machine-shoulder-press-peak.webp | null |
single-arm-plate-loaded-lateral-raise | Single-Arm Plate-Loaded Lateral Raise | Einarmiges Seitheben an der Scheibenmaschine | Elevación Lateral a Un Brazo en Máquina de Discos | strength | push | isolation | beginner | plate_loaded_lateral_raise_machine | shoulders | lateral_deltoid | anterior_deltoid|trapezius | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | true | false | The plate-loaded machine lateral raise worked one arm at a time, so each side lifts its own load and the two can be trained to the same standard. | Set the seat height so the pad pivot lines up with your shoulder, and load only the side you are about to work. | Sit with your back flat against the pad and place the outside of your working upper arm against its pad. | Hold the handle on the free side or rest that hand in your lap, and keep your torso square to the s... | images/flat/single-arm-plate-loaded-lateral-raise-start.webp | images/flat/single-arm-plate-loaded-lateral-raise-peak.webp | null |
single-arm-tricep-pushdown | Single Arm Tricep Pushdown | Einarmiges Trizepsdrücken am Kabelzug | Extensión de Tríceps a Un Brazo en Polea | strength | push | compound | intermediate | cable | upper_arms | triceps_brachii | forearm_extensors | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 6 | true | false | A triceps isolation exercise performed one arm at a time on a cable machine with a single handle. | Attach a single handle to a high cable pulley. | Grasp the handle with one hand and keep your elbow pinned to your side. | Press the handle down until your arm is fully extended. | Squeeze the triceps at the bottom. | Slowly return to the start position. | Complete reps on one side, then switch. | images/flat/single-arm-tricep-pushdown-start.webp | images/flat/single-arm-tricep-pushdown-peak.webp | null |
single-db-svend-press | Single Dumbbell Svend Press | Svend Press mit einer Kurzhantel | Press Svend con una Mancuerna | strength | push | isolation | beginner | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|chest_focus | 5 | false | false | A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs. | Stand tall and hold a single dumbbell upright in front of your sternum, the handle running vertically between your flat palms. | Squeeze your palms hard into the dumbbell so the chest takes the tension and the weight cannot slip. | Press the dumbbell straight forward until your arms are fully extended, keeping it at ch... | images/flat/single-db-svend-press-start.webp | images/flat/single-db-svend-press-peak.webp | null |
single-leg-calf-raise | Single Leg Calf Raise | Einbeiniges Wadenheben | Elevación de Pantorrilla a Una Pierna | strength | push | isolation | beginner | null | lower_legs | gastrocnemius | soleus | hypertrophy | leg_day|calf_focus | 3.5 | true | true | A unilateral calf raise that loads one calf at a time, exposing strength imbalances side to side. | Stand on one foot with the ball of the foot on a raised platform, heel free. | Hold a wall or rail for balance with one hand. | Drop the heel below platform level for a deep stretch. | Drive up onto the toes as high as possible. | Lower under control. Complete reps per side, then switch. | images/flat/single-leg-calf-raise-start.webp | images/flat/single-leg-calf-raise-peak.webp | null |
single-leg-extension | Single Leg Extension | Einbeiniges Beinstrecken | Extensión de Cuádriceps a Una Pierna | strength | push | isolation | intermediate | leg_extension | upper_legs | quadriceps | null | hypertrophy | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | true | false | A quadriceps isolation exercise performed on a leg extension machine, working one leg at a time. | Sit on a leg extension machine and place one foot under the pad. | Rest the other foot on the floor or let it hang. | Extend the working leg until it is nearly straight. | Squeeze the quadriceps at the top. | Lower the leg back down under control. | Complete reps on one side, then switch. | images/flat/single-leg-extension-start.webp | images/flat/single-leg-extension-peak.webp | null |
single-leg-glute-bridge | Single Leg Glute Bridge | Einbeinige Glute Bridge | Puente de Glúteo a Una Pierna | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus | erector_spinae|hamstrings | hypertrophy | leg_day|glute_focus | 5 | true | true | A unilateral glute bridge that loads one glute at a time and helps even out side-to-side imbalances. | Lie on your back with one knee bent, foot flat, the other leg extended straight. | Brace the core and squeeze the glute on the working side. | Drive the hips up by pressing through the working heel. | Pause at the top with the body in a straight line from shoulders to knee. | Lower under control. Complete reps per side... | images/flat/single-leg-glute-bridge-start.webp | images/flat/single-leg-glute-bridge-peak.webp | null |
single-leg-glute-bridge-hold | Single-Leg Glute Bridge Hold | Einbeinige-Glute-Bridge-Halt | Puente de Glúteo a Una Pierna Isométrico | strength | static | compound | intermediate | null | upper_legs | gluteus_maximus | erector_spinae|hamstrings | hypertrophy | leg_day|glute_focus | 5 | true | true | The top of the single-leg glute bridge held for time: hips extended and level while one leg is lifted, so one glute carries the whole position. | Lie on your back with one knee bent and that foot flat, and lift the other leg so the thigh is roughly vertical. | Push through the heel of the planted foot and lift the hips until the body is straight from the knee to the shoulders. | Level the pelvis so the lifted side does not drop, and tuck the ribs down. | Hold th... | null | null | images/flat/single-leg-glute-bridge-hold-main.webp |
single-leg-lying-leg-curl | Single Leg Lying Leg Curl | Einbeiniger Liegender Leg Curl | Curl de Pierna Tumbado a Una Pierna | strength | pull | isolation | intermediate | leg_curl | upper_legs | hamstrings | gastrocnemius | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | true | false | A unilateral hamstring isolation on the lying leg curl machine, addressing strength imbalances between legs. | Lie face down on a lying leg curl machine. | Position one ankle under the pad, keeping the other foot off the machine. | Curl the working leg by bringing your heel toward your glute. | Squeeze the hamstring at the top. | Lower the leg back down under control. | Complete reps on one side, then switch. | images/flat/single-leg-lying-leg-curl-start.webp | images/flat/single-leg-lying-leg-curl-peak.webp | null |
single-leg-press | Single Leg Press | Einbeinige Beinpresse | Prensa de Piernas a Una Pierna | strength | push | compound | intermediate | leg_press | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | true | false | A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time. | Sit in a leg press machine with one foot placed on the platform. | Keep the other leg off the platform, resting to the side. | Release the safeties and lower the platform by bending your knee. | Stop when your knee is near a 90-degree angle. | Drive through the heel to press the platform back up. | Complete reps on one... | images/flat/single-leg-press-start.webp | images/flat/single-leg-press-peak.webp | null |
single-leg-romanian-deadlift | Single Leg Romanian Deadlift | Einbeiniges Romanian Deadlift | Peso Muerto Rumano a Una Pierna | strength | pull | compound | intermediate | dumbbell | back | gluteus_maximus|hamstrings | erector_spinae|gluteus_medius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | true | false | A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability. | Stand on one leg holding a dumbbell in each hand in front of your thighs. | Keep a slight bend in the standing knee. | Hinge at the hip while extending the free leg behind you. | Lower the dumbbells along your standing leg until you feel a hamstring stretch. | Drive through the heel to return to upright. | Complete rep... | images/flat/single-leg-romanian-deadlift-start.webp | images/flat/single-leg-romanian-deadlift-peak.webp | null |
sit-ups | Sit-Ups | Sit-Ups | Abdominales | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques | hypertrophy|endurance | core|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A classic abdominal exercise with a full range of motion. | Lie on your back with knees bent and feet anchored. | Cross your arms over your chest or place hands behind your head. | Sit all the way up until your torso is upright. | Lower back down with control. | Repeat. | images/flat/sit-ups-start.webp | images/flat/sit-ups-peak.webp | null |
skull-crusher | Skull Crusher | Skull Crusher | Skull Crusher | strength | push | isolation | intermediate | barbell | 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 using a barbell to isolate the triceps through a full range of motion. | Lie on a flat bench holding a barbell over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat. | images/flat/skull-crusher-start.webp | images/flat/skull-crusher-peak.webp | null |
sled-row | Sled Row | Sled Row | Remo con Trineo | strength | pull | compound | intermediate | sled | back | latissimus_dorsi | biceps_brachii|gluteus_maximus|posterior_deltoid|rhomboids|trapezius | strength|endurance | pull_day | 6 | false | false | A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps. | Load a sled and grip its uprights with both hands, one to each post. | Stand facing the sled with the arms extended and the torso leaned back slightly against the load. | Pull the sled toward you by driving the elbows back, and take a short step backwards as you do. | Extend the arms again, step back once more, and rep... | images/flat/sled-row-start.webp | images/flat/sled-row-peak.webp | null |
smith-machine-bench-press | Smith Machine Bench Press | Smith Machine Bankdrücken | Press de Banca en Máquina Smith | strength | push | compound | beginner | smith_machine | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A bench press variation in the Smith machine, where the guided bar path adds stability for the chest. | Lie on a flat bench set inside a Smith machine. | Grip the bar slightly wider than shoulder-width and unrack it. | Lower the bar under control to your mid-chest. | Pause briefly without bouncing. | Press the bar back up until your arms are fully extended. | Repeat for the desired number of reps. | images/flat/smith-machine-bench-press-start.webp | images/flat/smith-machine-bench-press-peak.webp | null |
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