id stringlengths 3 47 | name_en stringlengths 5 47 | name_de stringlengths 5 57 | name_es stringlengths 5 61 | category stringclasses 5
values | force_type stringclasses 4
values | mechanic stringclasses 2
values | difficulty stringclasses 3
values | equipment stringclasses 55
values | body_part stringclasses 9
values | primary_muscles stringclasses 98
values | secondary_muscles stringlengths 6 97 ⌀ | goals stringclasses 30
values | tags stringlengths 4 100 ⌀ | met float64 1.3 11.8 | is_unilateral bool 2
classes | is_bodyweight bool 2
classes | description_en stringlengths 43 255 | instructions_en stringlengths 111 669 | image_flat_start stringlengths 26 70 ⌀ | image_flat_peak stringlengths 25 69 ⌀ | image_flat_main stringlengths 27 54 ⌀ |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
zottman-curl | Zottman Curl | Zottman-Curl | Curl Zottman | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii | brachialis|brachioradialis|forearm_extensors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric. | Stand with your feet about hip-width apart, arms extended at your sides, and a dumbbell in each hand with the palms facing forward. | Keep your upper arms beside your ribs and curl both dumbbells toward your shoulders without swinging the torso. | At the top, keep the elbows bent and rotate the forearms until the palms... | images/flat/zottman-curl-start.webp | images/flat/zottman-curl-peak.webp | null |
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