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smith-machine-bent-over-row | Smith Machine Bent Over Row | Smith Machine Bent Over Row | Remo Inclinado en Máquina Smith | strength | pull | compound | beginner | smith_machine | back | latissimus_dorsi|rhomboids | biceps_brachii|erector_spinae|trapezius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats. | Stand inside a Smith machine with feet shoulder-width apart. | Grip the bar with an overhand grip slightly wider than shoulders. | Hinge at the hips until your torso is roughly 45 degrees. | Pull the bar toward your lower chest by driving your elbows back. | Squeeze your shoulder blades at the top. | Lower the bar unde... | images/flat/smith-machine-bent-over-row-start.webp | images/flat/smith-machine-bent-over-row-peak.webp | null |
smith-machine-bulgarian-split | Smith Machine Bulgarian Split Squat | Smith Machine Bulgarische Kniebeuge | Sentadilla Búlgara en Máquina Smith | strength | push | compound | intermediate | smith_machine | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe|requires_bench | 6 | true | false | A Bulgarian split squat performed in a Smith machine for added stability and load control. | Set up a bench behind the Smith machine. Rest the bar on your traps. | Place the rear foot on the bench and front foot forward. | Lower your back knee toward the floor. | Push through the front heel to return. | Repeat on both sides. | images/flat/smith-machine-bulgarian-split-start.webp | images/flat/smith-machine-bulgarian-split-peak.webp | null |
smith-machine-calf-raise | Smith Machine Calf Raise | Smith Machine Wadenheben | Elevación de Talón en Máquina Smith | strength | push | isolation | beginner | smith_machine | lower_legs | gastrocnemius | soleus | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing calf raise under the Smith machine bar, performed on a platform for a full stretch and contraction. | Place the Smith machine bar across your upper back and shoulders. | Stand on a small platform so your heels can drop below your toes. | Unrack the bar and raise up onto the balls of your feet. | Squeeze your calves hard at the top. | Lower your heels below the platform for a full stretch. | Repeat for the desired numbe... | images/flat/smith-machine-calf-raise-start.webp | images/flat/smith-machine-calf-raise-peak.webp | null |
smith-machine-decline-bench-press | Smith Machine Decline Bench Press | Smith Machine Negativbankdrücken | Press de Banca Declinado en Máquina Smith | strength | push | compound | beginner | smith_machine | 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 bench press on a decline bench under the Smith machine, where the head-down angle and the guided bar path put the work on the lower chest. | Set a decline bench in the machine so the bar lines up with your lower chest when you lie down, and hook your legs under the pads. | Lie back with your head at the low end, take an overhand grip slightly wider than your shoulders and unrack the bar. | Lower the bar under control until it touches your lower chest, keepi... | images/flat/smith-machine-decline-bench-press-start.webp | images/flat/smith-machine-decline-bench-press-peak.webp | null |
smith-machine-front-squat | Smith Machine Front Squat | Smith Machine Front Squat | Sentadilla Frontal en Máquina Smith | strength | push | compound | beginner | smith_machine | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | leg_day | 6 | false | false | A squat on the Smith machine with the bar racked across the front of the shoulders, where the fixed path and the upright torso keep the work on the quads. | Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones. | Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor. | Unrack the bar and stand with your feet abo... | images/flat/smith-machine-front-squat-start.webp | images/flat/smith-machine-front-squat-peak.webp | null |
smith-machine-good-morning | Smith Machine Good Morning | Smith Machine Good Morning | Buenos Días en Máquina Smith | strength | pull | compound | beginner | smith_machine | upper_legs | erector_spinae|hamstrings | gluteus_maximus | hypertrophy|strength | leg_day|knee_safe|shoulder_safe | 6 | false | false | A hip hinge with the Smith machine bar resting on the upper back, bending forward at the hips against a fixed bar path to load the hamstrings and the spinal erectors. | Set the bar at upper-back height, step under it and settle it across your traps, then unrack it with your feet about hip-width apart. | Soften your knees slightly and keep them there -- this is a hinge, not a squat. | Push your hips straight back and let your torso tip forward, keeping your back flat and your head in l... | images/flat/smith-machine-good-morning-start.webp | images/flat/smith-machine-good-morning-peak.webp | null |
smith-machine-hip-thrust | Smith Machine Hip Thrust | Hip Thrust an der Smith-Maschine | Hip Thrust en Máquina Smith | strength | push | compound | beginner | smith_machine | upper_legs | gluteus_maximus|gluteus_medius | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load|requires_bench | 6 | false | false | A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench. | Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease. | Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench. | Roll the bar over your hips, pad it if you need to, and unhook it with ... | images/flat/smith-machine-hip-thrust-start.webp | images/flat/smith-machine-hip-thrust-peak.webp | null |
smith-machine-incline-bench-press | Smith Machine Incline Bench Press | Smith Machine Schrägbankdrücken | Press Inclinado en Máquina Smith | strength | push | compound | beginner | smith_machine | chest | anterior_deltoid|pectoralis_major | triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline press in the Smith machine, guiding the bar to target the upper chest and front delts. | Set an incline bench at 30-45 degrees inside a Smith machine. | Lie back and grip the bar slightly wider than shoulder-width. | Unrack and lower the bar to your upper chest. | Pause briefly at the bottom. | Press the bar back up until your arms are extended. | Repeat for the desired number of reps. | images/flat/smith-machine-incline-bench-press-start.webp | images/flat/smith-machine-incline-bench-press-peak.webp | null |
smith-machine-rdl | Smith Machine Romanian Deadlift | Smith Machine Romanian Deadlift | Peso Muerto Rumano en Máquina Smith | strength | pull | compound | beginner | smith_machine | upper_legs | hamstrings | erector_spinae|gluteus_maximus|trapezius | hypertrophy|strength | leg_day | 6 | false | false | A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch. | Set the Smith machine bar at mid-thigh height and stand directly underneath with feet hip-width. | Unrack the bar with an overhand grip just outside the hips. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch, with a flat back and a soft knee bend.... | images/flat/smith-machine-rdl-start.webp | images/flat/smith-machine-rdl-peak.webp | null |
smith-machine-reverse-grip-bent-over-row | Smith Machine Reverse Grip Bent Over Row | Smith Machine Reverse Grip Bent Over Row | Remo Inclinado con Agarre Inverso en Máquina Smith | strength | pull | compound | beginner | smith_machine | back | biceps_brachii|latissimus_dorsi | erector_spinae|rhomboids|trapezius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | An underhand-grip row performed in the Smith machine, biasing the lower lats and biceps on a guided bar path. | Stand inside a Smith machine and grip the bar with an underhand grip. | Hinge forward at the hips until your torso is about 45 degrees. | Keep your back flat and core braced. | Pull the bar toward your lower abdomen. | Squeeze your lats and shoulder blades at the top. | Lower the bar under control and repeat. | images/flat/smith-machine-reverse-grip-bent-over-row-start.webp | images/flat/smith-machine-reverse-grip-bent-over-row-peak.webp | null |
smith-machine-reverse-lunge | Smith Machine Reverse Lunge | Smith Machine Ausfallschritt rückwärts | Zancada Inversa en Máquina Smith | strength | push | compound | intermediate | smith_machine | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | leg_day|knee_safe|shoulder_safe | 6 | true | false | A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady. | Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips. | Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot. | Stop when the rear knee is just short of the floor and the fr... | images/flat/smith-machine-reverse-lunge-start.webp | images/flat/smith-machine-reverse-lunge-peak.webp | null |
smith-machine-shoulder-press | Smith Machine Shoulder Press | Smith-Maschine Schulterdrücken | Press de Hombros en Máquina Smith | 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 | An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders. | Sit on a bench positioned inside a Smith machine. | Grip the bar slightly wider than shoulder-width at shoulder level. | Unrack the bar and press it overhead until your arms are extended. | Lower the bar back to shoulder level under control. | Keep your core tight throughout. | Repeat for the desired number of reps. | images/flat/smith-machine-shoulder-press-start.webp | images/flat/smith-machine-shoulder-press-peak.webp | null |
smith-machine-shrug | Smith Machine Shrug | Smith-Maschine Schulterzucken | Encogimiento de Hombros en Máquina Smith | strength | pull | isolation | beginner | smith_machine | back | trapezius | forearm_flexors | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path. | Stand upright inside a Smith machine with the bar at thigh height. | Grip the bar slightly wider than shoulder-width with an overhand grip. | Unrack the bar and let it hang in front of your thighs. | Shrug your shoulders straight up toward your ears. | Hold the top for a moment, then lower slowly. | Repeat for the desi... | images/flat/smith-machine-shrug-start.webp | images/flat/smith-machine-shrug-peak.webp | null |
smith-machine-split-squat | Smith Machine Split Squat | Smith Machine Ausfallschritt-Kniebeuge | Sentadilla en Tijera en Máquina Smith | strength | push | compound | intermediate | smith_machine | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|knee_safe|shoulder_safe | 6 | true | false | A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement. | Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps. | Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted. | Check that your front shin will stay roughly ... | images/flat/smith-machine-split-squat-start.webp | images/flat/smith-machine-split-squat-peak.webp | null |
smith-machine-squat | Smith Machine Squat | Smith-Maschine Kniebeuge | Sentadilla en Máquina Smith | strength | push | compound | beginner | smith_machine | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | null | 6 | false | false | A squat performed on the Smith machine, using the fixed bar path for added stability while training quads and glutes. | Set the Smith machine bar at shoulder height and step under it. | Position the bar across your upper traps and unrack it. | Stand with feet shoulder-width apart, slightly forward of the bar. | Descend until your thighs are parallel to the floor. | Drive through your heels to return to standing. | Repeat for the desired... | images/flat/smith-machine-squat-start.webp | images/flat/smith-machine-squat-peak.webp | null |
smith-machine-upright-row | Smith Machine Upright Row | Smith Machine Hochziehen | Remo al Mentón en Máquina Smith | strength | pull | compound | beginner | smith_machine | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps. | Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight. | Unrack the bar and stand tall with your shoulders back and your core braced. | Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close. | Stop ... | images/flat/smith-machine-upright-row-start.webp | images/flat/smith-machine-upright-row-peak.webp | null |
snatch | Snatch | Reißen | Arrancada | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps|trapezius | erector_spinae|hamstrings|lateral_deltoid | power|strength | null | 8 | false | false | An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat. | Stand with feet hip-width apart and grip the bar wide. | Hinge down, keeping your back flat and chest up. | Explosively extend hips, knees, and ankles to drive the bar up. | Pull yourself under the bar into an overhead squat. | Stand up with the bar locked out overhead. | Return the bar to the floor and repeat. | images/flat/snatch-start.webp | images/flat/snatch-peak.webp | null |
sphinx-pose | Sphinx Pose | Sphinx-Haltung | Postura de la Esfinge | stretching | static | isolation | beginner | null | core | erector_spinae | hip_flexors|pectoralis_major | mobility | mobility|stretching | 5 | false | true | A gentle prone backbend on the forearms: the elbows stay under the shoulders and the chest lifts, so the lower back extends without any strain from the arms. | Lie face down and place the forearms on the floor with the elbows directly under the shoulders. | Press the forearms and the tops of the feet down and lift the chest. | Draw the shoulders away from the ears and lengthen the back of the neck. | Hold the position for the prescribed time, breathing into the front of the c... | null | null | images/flat/sphinx-pose-main.webp |
spider-curl | Spider Curl | Spider Curl | Curl Araña | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii | brachialis | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range. | Lie face down on an incline bench with arms hanging straight down. | Hold a dumbbell in each hand with an underhand grip. | Keep your upper arms vertical as you curl the weights up. | Squeeze the biceps hard at the top. | Lower the dumbbells under control to full extension. | Repeat for the desired number of reps. | images/flat/spider-curl-start.webp | images/flat/spider-curl-peak.webp | null |
split-jerk | Split Jerk | Split-Stoßen | Jerk con Tijera | olympic | dynamic | compound | intermediate | barbell | full_body | anterior_deltoid|quadriceps | gluteus_maximus|trapezius|triceps_brachii | power|strength | null | 8 | false | false | An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms. | Hold the barbell across your front rack with elbows high. | Dip straight down by bending your knees slightly. | Explosively drive the bar overhead with your legs and arms. | Split your feet forward and back as the bar locks out. | Stand up by bringing your feet back together under the bar. | Lower the bar and repeat. | images/flat/split-jerk-start.webp | images/flat/split-jerk-peak.webp | null |
split-squat | Split Squat | Ausfallschritt-Kniebeuge | Sentadilla en Tijera | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | true | A stationary lunge lowering straight down in a split stance, building single-leg strength without a step. | Stand in a split stance with one foot forward and one back. | Keep your torso upright and core braced. | Lower your hips straight down by bending both knees. | Stop when the back knee is just above the floor. | Drive through the front heel to return to the start. | Complete reps on one side, then switch. | images/flat/split-squat-start.webp | images/flat/split-squat-peak.webp | null |
spoto-press | Spoto Press | Spoto Press | Press Spoto | strength | push | compound | intermediate | barbell | 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 pausing the bar just above the chest to build control and pressing power. | Lie on a flat bench and grip the barbell slightly wider than shoulders. | Unrack the bar and hold it over your chest with arms extended. | Lower the bar until it is one inch above your chest. | Pause there for a full second without touching the chest. | Press the bar back up until your arms are extended. | Repeat for t... | images/flat/spoto-press-start.webp | images/flat/spoto-press-peak.webp | null |
squat | Barbell Back Squat | Langhantel-Kniebeuge | Sentadilla Trasera con Barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hamstrings | hypertrophy|strength|power | powerlifting|leg_day|big_three | 6 | false | false | A compound lower-body movement targeting the quadriceps, glutes, and hamstrings. | Position the bar on your upper traps. | Unrack and step back, feet shoulder-width apart. | Brace your core and squat down until thighs are parallel. | Drive through your heels to stand back up. | Repeat. | images/flat/squat-start.webp | images/flat/squat-peak.webp | null |
stability-ball-hip-bridge | Stability Ball Hip Bridge | Stability-Ball-Hüftbrücke | Puente de Cadera con Balón de Estabilidad | strength | push | isolation | beginner | stability_ball | upper_legs | gluteus_maximus | hamstrings|rectus_abdominis | hypertrophy|rehabilitation | leg_day|lower_back_safe | 5 | false | false | A glute bridge with the feet on a stability ball, adding an anti-rotation and balance demand to the basic bridge pattern. | Lie face-up on the floor and place both feet on top of a stability ball. | Arms rest at the sides on the floor for balance. | Squeeze the glutes and press the heels into the ball to raise the hips. | Finish with a straight line from shoulders to knees. | Lower the hips under control without the ball rolling away. | Rep... | images/flat/stability-ball-hip-bridge-start.webp | images/flat/stability-ball-hip-bridge-peak.webp | null |
stability-ball-knee-tuck | Stability Ball Knee Tuck | Stability-Ball-Knee-Tuck | Encogimiento de Rodillas con Balón de Estabilidad | strength | dynamic | compound | intermediate | stability_ball | core | rectus_abdominis | anterior_deltoid|hip_flexors|obliques|serratus_anterior | hypertrophy|strength | core | 6 | false | false | A plank-position knee tuck with the feet on a stability ball, rolling the ball in under the hips to load the abs dynamically. | Start in a high plank with both shins or the tops of the feet on top of a stability ball. | Hands are under the shoulders, body in a straight line. | Brace the core and pull the ball toward the chest by tucking the knees in. | Roll it back out by extending the legs fully back to the plank position. | Repeat for the rec... | images/flat/stability-ball-knee-tuck-start.webp | images/flat/stability-ball-knee-tuck-peak.webp | null |
stability-ball-push-up | Stability Ball Push-Up | Stability-Ball-Push-Up | Push-Up con Balón de Estabilidad | strength | push | compound | intermediate | stability_ball | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii | hypertrophy|core | push_day|calisthenics|core | 6 | false | false | A push-up performed with the feet on a stability ball, adding a strong anti-rotation demand to a standard push-up. | Kneel in front of a stability ball and place your shins or feet on top of it. | Set the hands on the floor under the shoulders in a high-plank position. | Brace the core hard — the ball will want to roll sideways. | Lower the chest to the floor by bending the elbows. | Press back up to the starting position without let... | images/flat/stability-ball-push-up-start.webp | images/flat/stability-ball-push-up-peak.webp | null |
stability-ball-push-up-hands-on-ball | Stability Ball Push-Up (Hands on Ball) | Stability-Ball-Liegestütz (Hände auf dem Ball) | Flexión sobre pelota de estabilidad (manos en la pelota) | strength | push | compound | intermediate | stability_ball | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|serratus_anterior|triceps_brachii | hypertrophy|core | push_day|calisthenics|core | 6 | false | false | An incline push-up performed with both hands on a stability ball and the feet on the floor. The unstable surface forces the chest, shoulders, and triceps to work harder while the core fights to keep the body rigid. | Place both hands on top of a stability ball and walk your feet back into a straight-arm plank, body in a straight line from head to heels. | Brace your core and keep the ball steady beneath your hands. | Bend your elbows to lower your chest toward the ball under control. | Press back up to full arm extension without le... | images/flat/stability-ball-push-up-hands-on-ball-start.webp | images/flat/stability-ball-push-up-hands-on-ball-peak.webp | null |
stability-ball-wall-squat | Stability Ball Wall Squat | Wandkniebeuge mit Gymnastikball | Sentadilla en Pared con Pelota | strength | push | compound | beginner | stability_ball | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy | leg_day | 6 | false | false | A bodyweight squat with a stability ball pinned between the lower back and a wall, keeping the spine guided. | Place a stability ball between your lower back and a wall. | Step the feet forward about a foot, slightly wider than shoulder-width. | Squat down, letting the ball roll up the back as you descend. | Stop when thighs are parallel to the floor. | Drive through the heels to stand back up. | images/flat/stability-ball-wall-squat-start.webp | images/flat/stability-ball-wall-squat-peak.webp | null |
stair-climber | Stair Climber | Treppensteiger | Escaladora de Escaleras | cardio | push | compound | beginner | stair_climber | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|gluteus_medius|hamstrings|soleus | endurance | conditioning|leg_day|glute_focus | 8 | false | false | A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact. | Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance. | Climb one step at a time, placing the whole foot on each stair rather than just the toes. | Stand upright with your chest open and your hips under your shoulders instead of hunching over the console. | Push the ... | null | null | images/flat/stair-climber-main.webp |
standing-calf-raise | Standing Calf Raise | Stehende Wadenhebeübung | Elevación de Talones de Pie | strength | push | isolation | beginner | standing_calf_raise_machine | lower_legs | gastrocnemius | soleus | hypertrophy | leg_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A calf raise performed standing to develop the gastrocnemius through a full range of motion. | Stand on the edge of a platform or calf raise machine. | Lower heels below the platform. | Push up onto your toes. | Lower slowly. | Repeat. | images/flat/machine-calf-raise-start.webp | images/flat/machine-calf-raise-peak.webp | null |
standing-calf-stretch | Standing Calf Stretch | Stehende Wadendehnung | Estiramiento de Pantorrilla de Pie | stretching | static | isolation | beginner | null | lower_legs | gastrocnemius | soleus | mobility | mobility|stretching | 5 | true | true | A staggered-stance stretch that lengthens the calf by pressing the rear heel down with the back leg straight. | Step one foot back into a staggered stance. | Keep the back leg straight and the heel pressed down. | Bend the front knee and lean your weight forward. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/standing-calf-stretch-main.webp |
standing-forward-fold | Standing Forward Fold | Stehende Vorbeuge | Flexión de Pie hacia Adelante | stretching | static | compound | beginner | null | upper_legs | hamstrings | erector_spinae|gastrocnemius | mobility | mobility|stretching | 5 | false | true | A standing stretch that lengthens the hamstrings and lower back by folding the torso over straight legs. | Stand tall with your feet hip-width apart and legs straight. | Hinge at your hips and fold your torso down toward the floor. | Let your hands and head hang toward your feet. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/standing-forward-fold-main.webp |
standing-forward-fold-to-half-lift | Standing Forward Fold to Half Lift | Vorbeuge zum halben Aufrichten | Flexión de Pie a Media Elevación | stretching | dynamic | compound | beginner | null | upper_legs | erector_spinae|hamstrings | gluteus_maximus | mobility | mobility|stretching | 5 | false | true | The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge. | Stand with the feet hip-width apart and fold forward from the hips. | Rest the hands on the shins, the floor or blocks. | Slide the hands up the shins and lift the chest until the back is flat and the spine is long. | Fold back down, letting the head and neck release. | Continue alternating between the two for the desi... | images/flat/standing-forward-fold-to-half-lift-start.webp | images/flat/standing-forward-fold-to-half-lift-peak.webp | null |
standing-quad-stretch | Standing Quad Stretch | Stehende Quadrizeps-Dehnung | Estiramiento de Cuádriceps de Pie | stretching | static | isolation | beginner | null | upper_legs | quadriceps | hip_flexors | mobility | mobility|stretching | 5 | true | true | A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute. | Stand on one leg, holding a wall for balance if needed. | Bend the other knee and grab that ankle behind you. | Pull the heel toward your glute, keeping knees together. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/standing-quad-stretch-main.webp |
standing-side-bend | Standing Side Bend | Stehende Seitneige | Flexión Lateral de Pie | stretching | static | isolation | beginner | null | core | obliques | latissimus_dorsi|quadratus_lumborum | mobility | mobility|stretching | 5 | true | true | A standing stretch that lengthens the obliques and lats by reaching overhead and bending to one side. | Stand with feet hip-width and reach both arms overhead. | Clasp your hands and lengthen up tall. | Bend smoothly to one side in a long curve. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/standing-side-bend-main.webp |
standing-side-bend-flow | Standing Side Bend Flow | Stehende Seitbeugen im Wechsel | Flexión Lateral de Pie Alterna | stretching | dynamic | compound | beginner | null | core | obliques | latissimus_dorsi|quadratus_lumborum | mobility | mobility|stretching | 5 | false | true | A standing lateral flow: the arms reach overhead and the trunk bends from side to side in a controlled rhythm, lengthening the side body without holding either end position. | Stand with the feet hip-width apart and reach both arms overhead. | Bend the trunk to one side, keeping both feet planted and the hips level. | Return through the centre with the ribs stacked over the pelvis. | Bend to the other side in the same way. | Keep alternating for the desired number of repetitions. | images/flat/standing-side-bend-flow-start.webp | images/flat/standing-side-bend-flow-peak.webp | null |
standing-split | Standing Split | Standspagat | Split de Pie | stretching | static | compound | advanced | null | upper_legs | gluteus_maximus|hamstrings | erector_spinae|quadriceps | mobility | mobility|stretching | 5 | true | true | A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling. | From a forward fold, place both hands on the floor or on blocks beside the standing foot. | Shift the weight onto one leg and lift the other leg behind you. | Keep the standing leg straight and the hips as level as the lift allows. | Hold the position for the prescribed time, drawing the chest towards the standing shin... | null | null | images/flat/standing-split-main.webp |
stationary-bike | Stationary Bike | Fahrradergometer | Bicicleta Estática | cardio | push | compound | beginner | stationary_bike | upper_legs | quadriceps | gastrocnemius|gluteus_maximus|hamstrings|soleus | endurance | conditioning|leg_day|no_axial_load|knee_safe|lower_back_safe | 8 | false | false | A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints. | Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke, then sit down and place the balls of your feet on the pedals. | Take the handlebars with a relaxed grip and sit tall, with your back neutral and your shoulders down. | Push one pedal down and forward while the other rises, keeping... | null | null | images/flat/stationary-bike-main.webp |
step-ups | Step Ups | Step-Ups | Step Ups | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe|requires_bench | 5 | false | true | A lower-body exercise stepping onto a bench, building strength in the quads and glutes. | Stand facing a sturdy box or bench. | Place one foot fully on the box surface. | Drive through that heel to lift your body onto the box. | Bring your trailing foot up to stand fully on the box. | Step back down leading with the same foot. | Alternate legs or complete all reps on one side before switching. | images/flat/step-ups-start.webp | images/flat/step-ups-peak.webp | null |
stiff-leg-deadlift | Stiff Leg Deadlift | Steifbeiniges Kreuzheben | Peso Muerto con Piernas Rígidas | strength | pull | compound | intermediate | barbell | back | gluteus_maximus|hamstrings | erector_spinae|trapezius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A hip hinge with nearly straight legs, lowering the bar along the thighs to stretch and load the hamstrings. | Stand with feet hip-width apart, holding a barbell in front of your thighs. | Keep your legs nearly straight with only a slight knee bend. | Hinge at the hips and lower the bar along your legs. | Go as low as your hamstring flexibility allows with a flat back. | Drive through your heels to return upright. | Repeat for ... | images/flat/stiff-leg-deadlift-start.webp | images/flat/stiff-leg-deadlift-peak.webp | null |
straight-arm-pulldown | Straight-Arm Pulldown | Straight-Arm-Pulldown | Jalón con Brazos Rectos | strength | pull | isolation | intermediate | cable | back | latissimus_dorsi | posterior_deltoid|triceps_brachii | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | An isolation exercise for the lats using a cable with arms kept straight. | Stand facing a cable machine with a straight bar attached to the high pulley. | With arms nearly straight, push the bar down in an arc toward your thighs. | Squeeze your lats at the bottom. | Slowly return the bar to the starting position. | Repeat. | images/flat/straight-arm-pulldown-start.webp | images/flat/straight-arm-pulldown-peak.webp | null |
straight-bar-cable-front-raise | Straight-Bar Cable Front Raise | Frontheben am Kabelzug mit gerader Stange | Elevación frontal en polea con barra recta | strength | push | isolation | intermediate | cable | shoulders | anterior_deltoid | lateral_deltoid|pectoralis_major | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A front raise on a low cable pulley with a straight bar attachment held in both hands. Unlike the one-armed cable front raise, both arms drive the same bar, and the cable keeps tension on the front delts through the whole range. | Attach a straight bar to a low cable pulley and stand facing away from the machine with the cable running forward past your legs. | Hold the bar with an overhand grip, hands about shoulder-width apart, arms hanging straight down in front of your thighs. | Keep the elbows almost straight and the core braced so the torso... | images/flat/straight-bar-cable-front-raise-start.webp | images/flat/straight-bar-cable-front-raise-peak.webp | null |
straight-bar-dips | Straight Bar Dips | Dips an der geraden Stange | Fondos en Barra Recta | strength | push | compound | intermediate | pull_up_bar | chest | pectoralis_major | triceps_brachii | hypertrophy|strength | push_day|calisthenics|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A dip variation performed hanging from a straight pull-up bar instead of parallel dip bars, pressing the body up through a small range of motion. | Grip a straight overhead bar with both hands, hanging with arms extended and feet off the floor. | Keeping your body straight, press down through the bar to raise your shoulders and chest. | Pause briefly at the top of the movement. | Lower back down under control to the hanging position. | Repeat for the desired numbe... | images/flat/straight-bar-dips-start.webp | images/flat/straight-bar-dips-peak.webp | null |
strict-curl | Strict Curl | Strict Curl | Curl Estricto | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing curl performed without any body English — the torso stays still and the elbows stay pinned, so the biceps do all the work. | Stand tall with a dumbbell in each hand, arms at your sides and palms facing forward. | Pin your elbows against your sides and brace your core so your torso cannot swing. | Curl both dumbbells up by bending only at the elbows. | Lower them under control until your arms are straight. | Repeat for the desired number of r... | images/flat/strict-curl-start.webp | images/flat/strict-curl-peak.webp | null |
suitcase-carry | Suitcase Carry | Koffertragen | Paseo del Maletín | strength | static | compound | beginner | kettlebell | core | forearm_flexors|obliques|quadratus_lumborum | erector_spinae|gluteus_medius|quadriceps|trapezius | strength|endurance | core|core_focus|grip_focus|full_body | 5.5 | true | false | A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk. | Stand beside a single kettlebell or dumbbell with your feet under your hips. | Hinge at the hips, take the handle in one hand and stand up with the weight hanging at your side. | Pull that shoulder down and back, and brace as if you were about to be pushed sideways. | Walk forward with normal, even strides, keeping you... | null | null | images/flat/suitcase-carry-main.webp |
sumo-deadlift | Sumo Deadlift | Sumo-Kreuzheben | Peso Muerto Sumo | strength | pull | compound | intermediate | barbell | back | gluteus_maximus|quadriceps | erector_spinae|hamstrings | hypertrophy|strength|power | powerlifting|leg_day|shoulder_safe|knee_safe | 6 | false | false | A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs. | Stand with feet wider than shoulder-width, toes pointed outward. | Grip the bar between your legs. | Brace your core and drive through your heels to stand. | Lower under control. | Repeat. | images/flat/sumo-deadlift-start.webp | images/flat/sumo-deadlift-peak.webp | null |
sumo-squat | Sumo Squat | Sumo-Kniebeuge | Sentadilla Sumo | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | null | 6 | false | false | A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads. | Stand with feet wider than shoulder-width and toes turned out. | Hold a barbell across your upper back. | Brace your core and keep your chest up. | Bend at the hips and knees to lower into a deep squat. | Drive through your heels to stand back up. | Repeat for the desired number of reps. | images/flat/sumo-squat-start.webp | images/flat/sumo-squat-peak.webp | null |
superman | Superman | Superman | Superman | strength | pull | isolation | beginner | null | back | erector_spinae|gluteus_maximus | hamstrings | hypertrophy|rehabilitation | core|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 3.5 | false | true | A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously. | Lie face down with arms extended overhead. | Simultaneously lift your arms, chest, and legs off the floor. | Hold briefly at the top. | Lower under control. | Repeat. | images/flat/superman-start.webp | images/flat/superman-peak.webp | null |
supine-spinal-twist | Supine Spinal Twist | Liegende Wirbelsäulendrehung | Giro Espinal Tumbado | stretching | static | compound | beginner | null | back | erector_spinae|obliques | gluteus_maximus | mobility | mobility|stretching | 5 | true | true | A lying twist that stretches the lower back, glutes and obliques by dropping a bent knee across the body. | Lie on your back and bend one knee toward your chest. | Guide that knee across your body toward the floor. | Stretch your arms out wide and turn your head away. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/supine-spinal-twist-main.webp |
supine-windshield-wipers | Supine Windshield Wipers | Scheibenwischer in Rückenlage | Limpiaparabrisas Tumbado | strength | dynamic | compound | intermediate | null | core | obliques|rectus_abdominis | hip_flexors|transverse_abdominis | endurance|strength | core|calisthenics | 5 | false | true | A lying rotation drill: with the knees bent or the legs raised, both legs swing from side to side like wipers while the shoulders stay pinned to the floor. | Lie on your back with the arms out to the sides and the knees bent over the hips. | Brace the trunk so the lower back does not lift off the floor. | Lower both legs together towards one side as far as the shoulders stay down. | Bring them back through the centre and lower to the other side. | Keep alternating for the d... | images/flat/supine-windshield-wipers-start.webp | images/flat/supine-windshield-wipers-peak.webp | null |
supported-shoulderstand | Supported Shoulderstand | Gestützter Schulterstand | Vela con Apoyo | strength | static | compound | intermediate | null | core | erector_spinae|rectus_abdominis | gluteus_maximus|trapezius | endurance|strength | core|calisthenics | 5 | false | true | An inversion resting on the shoulders and upper arms with the hands supporting the back, the body stacked vertically over the shoulders. | Lie on your back, ideally with a folded blanket under the shoulders and the head off it. | Lift the legs overhead and support the lower back with both hands, elbows shoulder-width apart. | Walk the hands up the back and stack the hips over the shoulders until the body is vertical. | Hold the position for the prescribed... | null | null | images/flat/supported-shoulderstand-main.webp |
svend-press | Svend Press | Svend Press | Press Svend | strength | push | isolation | beginner | plates | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day | 5 | false | false | A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest. | Stand upright holding a single weight plate (or two pressed together) between your palms at chest height. | Squeeze the plates hard to generate tension through the pecs. | Press the plates straight out in front of you until the arms are fully extended. | Pause briefly, keeping the squeeze, then return the plates to the... | images/flat/svend-press-start.webp | images/flat/svend-press-peak.webp | null |
t-bar-row | T-Bar Row | T-Bar-Rudern | Remo en T | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids | biceps_brachii|erector_spinae|trapezius | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids. | Straddle the loaded T-bar with feet shoulder-width apart. | Hinge at the hips until your torso is around 45 degrees. | Grip the handles and keep your back flat. | Pull the bar up toward your chest by driving your elbows back. | Squeeze your shoulder blades at the top. | Lower the bar under control and repeat. | images/flat/t-bar-row-start.webp | images/flat/t-bar-row-peak.webp | null |
thoracic-bridge | Thoracic Bridge | Thorakale Brücke | Puente Torácico | strength | static | compound | intermediate | null | core | erector_spinae|gluteus_maximus | posterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A mobility hold that lifts the hips from a tabletop position and opens the chest, extending the thoracic spine while the glutes and shoulders hold the bridge. | Sit on the floor with knees bent and hands behind you, fingers pointing back. | Press through your hands and feet to lift your hips off the floor. | Continue pressing until your chest opens and your arms are extended. | Drop your head back and hold the position. | Breathe steadily while maintaining the bridge. | Lower ... | null | null | images/flat/thoracic-bridge-main.webp |
thread-the-needle | Thread the Needle | Nadelöhr-Drehung | Enhebrar la Aguja | stretching | static | compound | beginner | null | back | posterior_deltoid|trapezius | erector_spinae|obliques | mobility | mobility|stretching | 5 | true | true | A kneeling rotation: one arm slides under the body and the shoulder and side of the head rest on the floor, rotating the thoracic spine passively. | Start on all fours with the hands under the shoulders and the knees under the hips. | Slide one arm underneath the body, palm facing up, until the shoulder and the side of the head rest on the mat. | Keep the hips stacked over the knees and walk the top hand forward or wrap it behind the back. | Hold the twist for the ... | null | null | images/flat/thread-the-needle-main.webp |
thread-the-needle-flow | Thread the Needle Flow | Nadelöhr im Wechsel | Enhebrar la Aguja Dinámico | stretching | dynamic | compound | beginner | null | back | obliques|trapezius | erector_spinae|posterior_deltoid | mobility | mobility|stretching | 5 | true | true | The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range. | Start on all fours with the hands under the shoulders and the knees under the hips. | Slide one arm under the body until the shoulder approaches the mat. | Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes. | Return through the centre and repeat for the desired number of repe... | images/flat/thread-the-needle-flow-start.webp | images/flat/thread-the-needle-flow-peak.webp | null |
three-legged-dog | Three-Legged Downward Dog | Dreibeiniger Hund | Perro de Tres Patas | strength | static | compound | intermediate | null | shoulders | anterior_deltoid|gluteus_maximus | hamstrings|trapezius | endurance|strength | calisthenics | 5 | true | true | Downward dog with one leg lifted: the shoulders carry more load while the lifted leg extends in line with the spine and the hips stay square. | Set up in downward dog with the hands shoulder-width apart and the hips high. | Press both hands evenly into the floor and shift the weight slightly forward. | Lift one leg behind you until it is in line with the spine, keeping both hip points level. | Hold the position for the prescribed time with the standing heel re... | null | null | images/flat/three-legged-dog-main.webp |
thruster | Thruster | Thruster | Thruster | strength | dynamic | compound | intermediate | barbell | shoulders | anterior_deltoid|quadriceps | gluteus_maximus|trapezius|triceps_brachii | hypertrophy|strength | knee_safe | 6 | false | false | A full-body barbell movement combining a front squat with an overhead press in one fluid drive. | Hold a barbell in a front rack position with elbows high. | Stand with feet shoulder-width apart. | Squat down to parallel while keeping your torso upright. | Drive up out of the squat and press the bar overhead in one motion. | Lock out your arms at the top with the bar overhead. | Lower the bar back to the front rack... | images/flat/thruster-start.webp | images/flat/thruster-peak.webp | null |
toes-to-bar | Toes to Bar | Toes to Bar | Toes to Bar | strength | pull | compound | intermediate | pull_up_bar | core | hip_flexors|rectus_abdominis | forearm_flexors|latissimus_dorsi|obliques | hypertrophy|strength | core_focus|calisthenics | 6 | false | false | An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar. | Hang from a pull-up bar with an overhand grip, arms fully extended and body still. | Engage your lats and core to prevent swinging. | Raise your legs with straight knees, reaching your toes up toward the bar. | Touch the bar with your toes, then lower your legs under control. | Repeat for the desired reps. | images/flat/toes-to-bar-start.webp | images/flat/toes-to-bar-peak.webp | null |
treadmill-running | Treadmill Running | Laufbandlauf | Carrera en Cinta | cardio | dynamic | compound | beginner | treadmill | full_body | gastrocnemius|quadriceps | gluteus_maximus|hamstrings|hip_flexors|soleus | endurance | full_body|conditioning | 8 | false | false | A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control. | Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving. | Build up to your running pace, landing under your hips rather than reaching out in front of you. | Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swingi... | null | null | images/flat/treadmill-running-main.webp |
tree-pose | Tree Pose | Baumhaltung | Postura del Árbol | strength | static | compound | intermediate | null | upper_legs | gluteus_medius|quadriceps | erector_spinae|soleus | endurance|strength | calisthenics | 5 | true | true | A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level. | Stand tall and shift the weight onto one foot. | Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee. | Press the foot and the leg into each other and level the hips. | Bring the hands to the chest or overhead and hold for the prescribed time. | Lower the foot and repeat on the othe... | null | null | images/flat/tree-pose-main.webp |
triangle-pose | Triangle Pose | Dreieckshaltung | Postura del Triángulo | stretching | static | compound | intermediate | null | upper_legs | hamstrings|obliques | adductors|gluteus_medius | mobility | mobility|stretching | 5 | true | true | A wide-stance pose with both legs straight and the torso tilting sideways over the front leg, lengthening the hamstring and the whole side body. | Stand wide with the front foot turned out and the back foot angled slightly in. | Keep both legs straight and reach the front hand forward as the hips shift back. | Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up. | Hold the position for the prescribed time, turning the ch... | null | null | images/flat/triangle-pose-main.webp |
tricep-kickback | Dumbbell Tricep Kickback | Kurzhantel-Trizeps-Kickback | Patada de Tríceps con Mancuerna | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | true | false | An isolation exercise for the triceps performed in a bent-over position. | Hinge forward at the hips, holding a dumbbell with elbow bent at 90 degrees. | Extend your arm straight back, squeezing the tricep. | Hold briefly at full extension. | Lower with control. | Repeat on both sides. | images/flat/tricep-kickback-start.webp | images/flat/tricep-kickback-peak.webp | null |
tricep-pushdown | Cable Tricep Pushdown | Kabel-Trizeps-Pushdown | Jalón de Tríceps en Cable | strength | push | isolation | beginner | cable | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | An isolation exercise targeting the triceps using a cable machine. | Stand facing a cable machine with a straight bar attachment. | Grip the bar and pin your elbows to your sides. | Push the bar down until your arms are fully extended. | Slowly return to the starting position. | Repeat. | images/flat/tricep-pushdown-start.webp | images/flat/tricep-pushdown-peak.webp | null |
trx-bicep-curl | TRX Bicep Curl | TRX Bizeps-Curl | Curl de Bíceps TRX | strength | pull | isolation | beginner | suspension_trainer | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | arm_day|pull_day|calisthenics | 5 | false | false | This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy. | Adjust the suspension trainer straps to a medium length. | Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended. | Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows. | Squeeze your biceps at the top of... | images/flat/trx-bicep-curl-start.webp | images/flat/trx-bicep-curl-peak.webp | null |
trx-chest-press | TRX Chest Press | TRX Brustpresse | Press de Pecho con TRX | strength | push | compound | beginner | suspension_trainer | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|triceps_brachii | hypertrophy | push_day|calisthenics | 6 | false | false | A compound push exercise using a suspension trainer to build chest strength and stability. | Adjust the suspension trainer handles to mid-calf height. | Stand facing away from the anchor point, holding a handle in each hand, arms extended. | Lean forward into a plank position, keeping your body straight from head to heels. | Lower your chest towards your hands by bending your elbows, maintaining tension in the... | images/flat/trx-chest-press-start.webp | images/flat/trx-chest-press-peak.webp | null |
trx-face-pull | TRX Face Pull | TRX Face Pull | Face Pull con TRX | strength | pull | compound | beginner | suspension_trainer | shoulders | posterior_deltoid|rhomboids | trapezius | hypertrophy|mobility | pull_day|calisthenics|shoulder_stability | 6 | false | false | The TRX Face Pull is a compound pulling exercise targeting the posterior deltoids and rhomboids, using a suspension trainer to improve upper back strength and posture. | Grasp the TRX handles with an overhand grip, palms facing down. | Lean back until your arms are fully extended and your body forms a straight line. | Pull the handles towards your face, driving your elbows high and wide. | Squeeze your shoulder blades together at the peak contraction. | Slowly extend your arms back to ... | images/flat/trx-face-pull-start.webp | images/flat/trx-face-pull-peak.webp | null |
trx-hamstring-curl | TRX Hamstring Curl | TRX Hamstring-Curl | Curl de Isquiotibiales con TRX | strength | pull | isolation | intermediate | suspension_trainer | upper_legs | hamstrings | gastrocnemius|gluteus_maximus | hypertrophy | leg_day|calisthenics | 5 | false | false | This isolation exercise uses a suspension trainer to target the hamstrings, glutes, and calves by curling the heels towards the glutes. | Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees. | Lift your hips off the floor, creating a straight line from knees to shoulders. | Extend your legs forward, maintaining hip elevation and core tension. | Pull your heels back towards your glutes, contracting your hamstrings force... | images/flat/trx-hamstring-curl-start.webp | images/flat/trx-hamstring-curl-peak.webp | null |
trx-lunge | TRX Lunge | TRX Ausfallschritt | Zancada TRX | strength | push | compound | beginner | suspension_trainer | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|endurance | leg_day|calisthenics | 6 | true | false | A beginner-friendly unilateral lower body exercise using a suspension trainer to target the quadriceps and glutes, while also engaging the hamstrings and gluteus medius for stability. | Stand facing away from the anchor point, holding the suspension trainer handles in front of you. | Place one foot into both foot cradles, extending the leg behind you. | Brace your core and lower your body by bending the front knee, keeping your torso upright. | Descend until your front thigh is parallel to the floor o... | images/flat/trx-lunge-start.webp | images/flat/trx-lunge-peak.webp | null |
trx-pistol-squat | TRX Pistol Squat | TRX Pistol Squat | Sentadilla Pistola con TRX | strength | push | compound | intermediate | suspension_trainer | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | strength | leg_day|calisthenics | 6 | true | false | A challenging unilateral leg exercise using a suspension trainer to assist balance and depth, primarily targeting the quadriceps and glutes. | Anchor the suspension trainer and hold the handles with both hands, arms extended. | Stand tall, lift one leg straight out in front of you, keeping it off the ground. | Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible. | Keep your chest up, back straight... | images/flat/trx-pistol-squat-start.webp | images/flat/trx-pistol-squat-peak.webp | null |
trx-plank | TRX Plank | TRX-Plank | Plancha en TRX | strength | static | compound | intermediate | suspension_trainer | core | rectus_abdominis|transverse_abdominis | anterior_deltoid|obliques | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A plank variation with feet suspended in TRX straps, increasing instability and core demand. | Place both feet in the TRX foot cradles. | Assume a forearm or high plank position on the floor. | Keep your body in a straight line from head to heels. | Brace your core and squeeze your glutes. | Hold the position for the desired time. | Lower your knees to exit safely. | null | null | images/flat/trx-plank-main.webp |
trx-row | TRX Row | TRX-Rudern | Remo TRX | strength | pull | compound | beginner | suspension_trainer | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | pull_day|calisthenics | 6 | false | false | This bodyweight pulling exercise uses a suspension trainer to target your entire back, building strength in the lats, rhomboids, and biceps. | Grasp the handles of a suspension trainer with an overhand grip, palms facing each other. | Lean back, extending your arms fully, keeping your body straight from head to heels. | Engage your core and pull your chest towards your hands, squeezing your shoulder blades together. | Pause briefly at the top, then slowly low... | images/flat/trx-row-start.webp | images/flat/trx-row-peak.webp | null |
trx-side-plank | TRX Side Plank | TRX Seitstütz | Plancha Lateral en TRX | strength | static | compound | intermediate | suspension_trainer | core | obliques|transverse_abdominis | gluteus_medius|lateral_deltoid | hypertrophy|strength | lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A side plank with both feet suspended in TRX cradles, intensifying the demand on the obliques. | Place both feet in the TRX foot cradles and lie on your side. | Prop up on your bottom forearm with your elbow under your shoulder. | Lift your hips so your body forms a straight line. | Stack your top foot over the bottom foot. | Hold the position while breathing steadily. | Lower and switch sides after the set. | null | null | images/flat/trx-side-plank-main.webp |
trx-squat | TRX Squat | TRX Kniebeuge | Sentadilla TRX | strength | push | compound | beginner | suspension_trainer | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|endurance | leg_day|calisthenics | 6 | false | false | This bodyweight compound exercise utilizes a suspension trainer to assist in performing a squat, effectively targeting the quadriceps, glutes, and hamstrings for lower body strength and stability. | Stand facing the anchor point, holding the handles with palms facing each other, arms extended. | Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart. | Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair. | Descend... | images/flat/trx-squat-start.webp | images/flat/trx-squat-peak.webp | null |
trx-tricep-extension | TRX Triceps Extension | TRX Trizeps-Extension | Extensión de Tríceps TRX | strength | push | isolation | intermediate | suspension_trainer | upper_arms | triceps_brachii | null | hypertrophy | arm_day|push_day|calisthenics | 5 | false | false | This exercise targets the triceps brachii using a suspension trainer, focusing on elbow extension for upper arm development and strength. | Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down. | Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps. | Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your... | images/flat/trx-tricep-extension-start.webp | images/flat/trx-tricep-extension-peak.webp | null |
trx-y-fly | TRX Y-Fly | TRX Y-Fly | TRX Y-Fly | strength | pull | isolation | intermediate | suspension_trainer | shoulders | posterior_deltoid|trapezius | lateral_deltoid|rhomboids | hypertrophy|mobility | pull_day|calisthenics|shoulder_stability | 5 | false | false | This suspension trainer exercise targets the posterior deltoids and trapezius, improving shoulder health and posture by strengthening the upper back. | Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other. | Lean back, extending your arms straight in front of you, maintaining a plank position with your body. | Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body. | Keep... | images/flat/trx-y-fly-start.webp | images/flat/trx-y-fly-peak.webp | null |
upright-row | Barbell Upright Row | Langhantel Hochziehen | Remo al Mentón con Barra | strength | pull | compound | intermediate | barbell | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | A compound pulling movement for the lateral deltoids and upper traps. | Stand holding a barbell with a shoulder-width overhand grip. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower the bar with control. | Repeat. | images/flat/upright-row-start.webp | images/flat/upright-row-peak.webp | null |
upward-dog | Upward-Facing Dog | Heraufschauender Hund | Perro Boca Arriba | stretching | static | compound | intermediate | null | core | erector_spinae|triceps_brachii | gluteus_maximus|pectoralis_major | mobility | mobility|stretching | 5 | false | true | A prone backbend on straight arms with the thighs lifted off the floor, so the arms and back extensors hold the chest open and the spine long. | Lie face down with the hands beside the lower ribs and the tops of the feet on the floor. | Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat. | Draw the shoulders back and down and keep the neck long. | Hold the position for the prescribed time with only the hands and the ... | null | null | images/flat/upward-dog-main.webp |
v-bar-lat-pulldown | V-Bar Lat Pulldown | V-Griff Latziehen | Jalón al Pecho con Barra en V | strength | pull | compound | beginner | lat_pulldown_machine | back | latissimus_dorsi | biceps_brachii|rhomboids|trapezius | hypertrophy | pull_day|shoulder_safe|lower_back_safe | 6 | false | false | A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction. | Attach a V-bar (double-D handle) to a lat pulldown cable. | Sit with the thighs secured under the pad and grip the handle, palms facing each other. | Begin with the arms fully extended overhead. | Pull the handle down to the sternum by driving the elbows down and slightly back. | Squeeze the lats at the bottom, then re... | images/flat/v-bar-lat-pulldown-start.webp | images/flat/v-bar-lat-pulldown-peak.webp | null |
v-bar-tricep-pushdown | V-Bar Tricep Pushdown | V-Griff Trizepsdrücken | Extensión de Tríceps en Polea con Barra en V | strength | push | isolation | beginner | cable | upper_arms | triceps_brachii | null | hypertrophy | arm_day | 5 | false | false | A cable tricep pushdown using a V-handle, which locks the wrists in a pronated, slightly-angled position and loads the lateral head. | Attach a V-bar handle to a high cable pulley. | Stand facing the stack and grip the V-bar with both hands, palms down. | Start with the elbows tucked to the sides, forearms parallel to the floor. | Press the handle down until the arms are fully extended. | Squeeze the triceps, then return under control to the starting ... | images/flat/v-bar-tricep-pushdown-start.webp | images/flat/v-bar-tricep-pushdown-peak.webp | null |
v-sit | V-Sit | V-Sitz | Posición en V | strength | push | compound | intermediate | null | core | hip_flexors|rectus_abdominis | obliques|quadriceps | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors. | Sit on the floor with your legs extended in front of you. | Lean back slightly and lift your legs off the floor. | Reach your arms forward so your body forms a V shape. | Balance on your sit bones with core tight. | Hold the position while breathing steadily. | Lower your legs and torso to exit. | null | null | images/flat/v-sit-main.webp |
v-ups | V Ups | V-Ups | V-Ups | 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 dynamic core exercise raising the legs and torso together into a V shape, training the abs and hip flexors. | Lie flat on your back with arms extended overhead and legs straight. | Simultaneously raise your legs and upper body toward each other. | Reach your hands toward your feet at the top, forming a V shape. | Keep your legs straight throughout the movement. | Lower both ends under control back to the floor. | Repeat for th... | images/flat/v-ups-start.webp | images/flat/v-ups-peak.webp | null |
walking | Walking | Gehen | Caminar | cardio | dynamic | compound | beginner | null | full_body | gastrocnemius|quadriceps | gluteus_maximus|hamstrings|hip_flexors|soleus | endurance | full_body|warm_up|knee_safe|lower_back_safe | 3.5 | false | true | Unaided gait on level ground, keeping one foot in contact with the floor throughout, which makes it the lowest-impact way to accumulate aerobic work. | Stand tall with your weight over the middle of your feet and your shoulders relaxed, not pulled back. | Step forward and land on your heel, then roll through the foot and push off the ball and toes. | Keep at least one foot on the ground at all times — as soon as both leave the floor you are running, not walking. | Let... | null | null | images/flat/walking-main.webp |
walking-lunge | Walking Lunge | Gehende Ausfallschritte | Zancada Caminando | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 5 | true | true | A traveling lunge stepping forward leg over leg, training the quads and glutes with an added balance challenge. | Stand tall with feet hip-width apart and hands on hips. | Step one foot forward into a long lunge. | Lower until both knees are around 90 degrees. | Drive through the front heel and step the back foot forward. | Continue alternating legs as you walk forward. | Repeat for the desired number of reps. | images/flat/walking-lunge-start.webp | images/flat/walking-lunge-peak.webp | null |
wall-push-ups | Wall Push Ups | Wand-Push-Ups | Push-Ups en Pared | strength | push | compound | beginner | null | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A beginner-friendly push-up performed standing against a wall, reducing load on the chest and arms. | Stand facing a wall and place your palms on it at shoulder height. | Step your feet back until your arms are fully extended. | Bend your elbows to bring your chest toward the wall. | Keep your body in a straight line throughout. | Press back to the starting position. | Repeat for the desired number of reps. | images/flat/wall-push-ups-start.webp | images/flat/wall-push-ups-peak.webp | null |
wall-sit | Wall Sit | Wandsitzen | Sentadilla en Pared | strength | static | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | hamstrings | endurance|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | false | true | A static isometric exercise holding a squat position against a wall to build quad endurance. | Stand with back against a wall. | Slide down until thighs are parallel to the floor. | Hold the position. | Stand back up when done. | null | null | images/flat/wall-sit-main.webp |
warrior-one | Warrior I | Krieger I | Guerrero I | strength | static | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | anterior_deltoid|erector_spinae | endurance|strength | calisthenics | 5 | true | true | A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward. | Step one foot back and turn it out about forty-five degrees, planting the whole sole. | Bend the front knee until it stacks over the ankle and keep the back leg straight. | Draw both hip points towards the front of the mat and lift the arms overhead. | Hold the position for the prescribed time with the ribs down and th... | null | null | images/flat/warrior-one-main.webp |
warrior-three | Warrior III | Krieger III | Guerrero III | strength | static | compound | intermediate | null | upper_legs | gluteus_maximus|hamstrings | erector_spinae|gluteus_medius | endurance|strength | calisthenics | 5 | true | true | A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel. | Stand on one leg with the knee soft and the hips level. | Hinge forward from the hips as the other leg lifts behind you. | Continue until the torso and the lifted leg are roughly parallel to the floor. | Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time. | Lower the leg a... | null | null | images/flat/warrior-three-main.webp |
warrior-two | Warrior II | Krieger II | Guerrero II | strength | static | compound | intermediate | null | upper_legs | gluteus_medius|quadriceps | adductors|lateral_deltoid | endurance|strength | calisthenics | 5 | true | true | A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders. | Stand wide with the front foot turned out ninety degrees and the back foot slightly in. | Bend the front knee until it stacks over the ankle and tracks towards the middle toes. | Open the hips and chest to the side and extend the arms parallel to the floor. | Hold the position for the prescribed time, gazing over the f... | null | null | images/flat/warrior-two-main.webp |
weighted-dips | Weighted Dips | Dips mit Zusatzgewicht | Fondos Lastrados | strength | push | compound | advanced | dip_station | chest | pectoralis_major|triceps_brachii | anterior_deltoid | strength|hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A parallel-bar dip performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight dips are easy. | Attach a plate to a dip belt around your waist so the weight hangs between your legs. | Grip the parallel dip bars and press yourself up to the top position with your arms locked out and your feet off the floor. | Lean your torso slightly forward and lower your body by bending your elbows until your shoulders are below... | images/flat/weighted-dips-start.webp | images/flat/weighted-dips-peak.webp | null |
weighted-pull-up | Weighted Pull-Up | Klimmzug mit Zusatzgewicht | Dominada Lastrada | strength | pull | compound | advanced | pull_up_bar | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids|trapezius | strength|hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up performed with extra load — most often a plate hung from a dip belt between the legs — to keep the movement in a strength rep range once bodyweight pull-ups are easy. | Attach a plate to a dip belt around your waist so the weight hangs between your legs, or hold the load between your feet. | Grip the pull-up bar with an overhand grip slightly wider than shoulder-width and hang at full arm extension with your legs together. | Pull your elbows down and back to drive your chest toward th... | images/flat/weighted-pull-up-start.webp | images/flat/weighted-pull-up-peak.webp | null |
weighted-wall-crunch | Weighted Wall Crunch | Gewichtetes Wandcrunch | Crunch en Pared con Peso | strength | pull | isolation | intermediate | plates | core | rectus_abdominis | obliques | hypertrophy | core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work. | Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent. | Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work. | Crunch up, lifting your shoulder blades off the floor. | Lower with cont... | images/flat/weighted-wall-crunch-start.webp | images/flat/weighted-wall-crunch-peak.webp | null |
wide-grip-bench-press | Wide-Grip Bench Press | Bankdrücken mit breitem Griff | Press de Banca en Agarre Ancho | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|requires_bench | 6 | false | false | A bench press variation with a wider-than-shoulder-width grip to maximize chest activation. | Lie on a flat bench. Grip the barbell wider than shoulder-width. | Lower the bar to mid-chest. | Press back up to full extension. | Repeat. | images/flat/wide-grip-bench-press-start.webp | images/flat/wide-grip-bench-press-peak.webp | null |
wide-grip-pull-ups | Wide Grip Pull Ups | Klimmzüge mit breitem Griff | Dominadas en Agarre Ancho | strength | pull | compound | intermediate | pull_up_bar | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids|trapezius | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A pull-up performed with a wide overhand grip, emphasizing the lats and upper-back width. | Grip the pull-up bar with an overhand grip wider than shoulder-width. | Hang with arms fully extended and core braced. | Pull your chest toward the bar by driving your elbows down. | Keep your shoulders pulled back as you rise. | Lower yourself under control to full extension. | Repeat for the desired number of reps. | images/flat/wide-grip-pull-ups-start.webp | images/flat/wide-grip-pull-ups-peak.webp | null |
wide-grip-push-ups | Wide Grip Push Ups | Liegestütz weiter Griff | Flexiones con Agarre Ancho | strength | push | compound | intermediate | 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 a wider hand placement to emphasize the chest. | Start in a high plank with hands wider than shoulder-width. | Keep your body in a straight line from head to heels. | Lower your chest toward the floor by bending your elbows. | Keep your core braced and glutes engaged. | Press back up until your arms are extended. | Repeat for the desired number of reps. | images/flat/wide-grip-push-ups-start.webp | images/flat/wide-grip-push-ups-peak.webp | null |
wide-grip-seated-cable-row | Wide Grip Seated Cable Row | Sitzrudern mit breitem Griff am Kabelzug | Remo en Polea Sentado en Agarre Ancho | strength | pull | compound | intermediate | cable | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy|strength | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A seated rowing variation with a wide grip emphasizing the upper back. | Sit at a cable row station with feet on the platform. | Grip a wide bar with an overhand grip. | Pull the bar toward your upper abdomen, squeezing your shoulder blades. | Extend your arms back to the starting position with control. | Repeat. | images/flat/wide-grip-seated-cable-row-start.webp | images/flat/wide-grip-seated-cable-row-peak.webp | null |
wide-legged-forward-fold | Wide-Legged Forward Fold | Weite Vorbeuge im Stand | Flexión con Piernas Abiertas | stretching | static | compound | beginner | null | upper_legs | adductors|hamstrings | erector_spinae|gastrocnemius | mobility | mobility|stretching | 5 | false | true | A standing fold from a wide stance with the hands on the floor, lengthening the hamstrings and the inner thighs while the spine hangs long. | Stand with the feet wide apart and the outer edges parallel. | Place the hands on the hips, lift the chest and hinge forward from the hip joints. | Bring the hands to the floor under the shoulders and let the head hang. | Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet. | ... | null | null | images/flat/wide-legged-forward-fold-main.webp |
wide-stance-leg-press | Wide-Stance Leg Press | Beinpresse mit weitem Stand | Prensa de piernas con postura amplia | strength | push | compound | beginner | leg_press | upper_legs | adductors | gluteus_maximus|hamstrings|quadriceps | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A leg press with a wide, slightly turned-out stance that increases the contribution of the adductors alongside hip and knee extension while the back stays supported. | Set the back pad and seat so your lower back remains supported at the bottom of the repetition. | Place your feet wide on the platform with the toes turned out only as far as the knees can follow comfortably. | Lower the sled by bending the hips and knees while keeping the knees aligned with the toes and the feet flat.... | images/flat/wide-stance-leg-press-start.webp | images/flat/wide-stance-leg-press-peak.webp | null |
wrist-curl | Bilateral Dumbbell Wrist Curl | Beidarmiger Kurzhantel-Handgelenk-Curl | Curl de Muñeca con Mancuernas Bilateral | strength | pull | isolation | beginner | dumbbell | lower_arms | forearm_flexors | brachioradialis | hypertrophy | arm_day|grip_focus | 5 | false | false | A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session. | Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up. | Let both dumbbells roll down to your fingertips. | Curl both dumbbells up by flexing your wrists. | Squeeze at the top, then lower under control. | Repeat for the desired number of reps. | images/flat/wrist-curl-start.webp | images/flat/wrist-curl-peak.webp | null |
wrist-roller | Wrist Roller | Wrist Roller | Rodillo de Muñeca | strength | push | compound | intermediate | wrist_roller | lower_arms | forearm_extensors|forearm_flexors | anterior_deltoid | hypertrophy|strength | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 6 | false | false | A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength. | Grip the wrist roller handle with arms extended in front at shoulder height. | Let the weight hang from the cord. | Roll the handle forward with alternating wrist movements to wind the weight up. | Keep your arms straight throughout. | Once fully wound, reverse the rotation to lower the weight. | Repeat for the desired... | images/flat/wrist-roller-start.webp | images/flat/wrist-roller-peak.webp | null |
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