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"pattern": "push_horizontal", "category": "strength", "aliases": [], "swaps": [ "Machine_Bench_Press", "Incline_Push-Up", "Pushups" ], "easier": "Incline_Push-Up", "harder": "Pushups" }, "Kneeling_Cable_Pullover": { "pose": "cable-pullover-kneeling", "equipment": [ "cable_machine", "straight_bar_attachment" ], "primary_muscles": [ "lats" ], "secondary_muscles": [ "triceps" ], "level": "beginner", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Band_Straight-Arm_Pulldown", "Straight-Arm_Pulldown", "Lying_Cable_Pullover" ], "easier": null, "harder": null }, "Kneeling_Dumbbell_Row": { "pose": "kneeling-dumbbell-row", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "middle_back", "lats" ], "secondary_muscles": [ "biceps" ], "level": "beginner", "mechanic": "compound", "pattern": "pull_horizontal", "category": "strength", "aliases": [], "swaps": [ "One-Arm_Kettlebell_Row", "One-Arm_Dumbbell_Row", 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"category": "plyometrics", "aliases": [], "swaps": [ "Jump_Squat", "Broad_Jump", "Box_Jump" ], "easier": null, "harder": null }, "Lateral_Raise_-_With_Bands": { "pose": "band-lateral-raise", "equipment": [ "band" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [], "level": "beginner", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Side_Lateral_Raise", "Cable_Seated_Lateral_Raise", "Kettlebell_Lateral_Raise", "Machine_Lateral_Raise" ], "easier": null, "harder": null }, "Leaning_Dumbbell_Lateral_Raise": { "pose": "leaning-dumbbell-lateral-raise", "equipment": [ "dumbbell" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [], "level": "intermediate", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Cable_Cross-Body_Lateral_Raise", "Standing_Low-Pulley_Deltoid_Raise", "Side_Lateral_Raise" ], "easier": null, "harder": null }, "Leg_Extensions": { "pose": 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"intermediate", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Straight-Arm_Dumbbell_Pullover", "Kneeling_Cable_Pullover", "Straight-Arm_Pulldown" ], "easier": null, "harder": null }, "Lying_Cable_Triceps_Extension": { "pose": "cable-lying-triceps-extension", "equipment": [ "cable_machine", "flat_bench", "straight_bar_attachment" ], "primary_muscles": [ "triceps" ], "secondary_muscles": [], "level": "intermediate", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "EZ-Bar_Skullcrusher", "Lying_Triceps_Press", "Lying_Dumbbell_Tricep_Extension" ], "easier": null, "harder": null }, "Lying_Dumbbell_Reverse_Fly": { "pose": "lying-rear-delt-raise", "equipment": [ "dumbbell", "flat_bench" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "middle_back" ], "level": "beginner", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ 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"harder": "Plank_Reach" }, "Power_Clean": { "pose": "power-clean", "equipment": [ "barbell" ], "primary_muscles": [ "hamstrings" ], "secondary_muscles": [ "calves", "forearms", "glutes", "lower_back", "middle_back", "quadriceps", "shoulders", "traps", "triceps" ], "level": "intermediate", "mechanic": "compound", "pattern": "olympic", "category": "strength", "aliases": [], "swaps": [ "Dumbbell_Clean", "Kettlebell_Clean", "Hang_Power_Clean", "Clean", "Hang_Clean", "Clean_High_Pull" ], "easier": "Hang_Power_Clean", "harder": "Clean" }, "Power_Shrug": { "pose": "power-shrug", "equipment": [ "barbell" ], "primary_muscles": [ "traps" ], "secondary_muscles": [ "forearms", "glutes" ], "level": "intermediate", "mechanic": "compound", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Trap_Bar_Shrug", "Barbell_Shrug", "Clean_High_Pull" ], "easier": null, "harder": null }, "Power_Snatch": { "pose": "power-snatch", "equipment": [ "barbell" ], "primary_muscles": [ 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"isolation", "pattern": "squat", "category": "strength", "aliases": [], "swaps": [ "Pulse_Squat", "Bodyweight_Squat", "Goblet_Squat" ], "easier": null, "harder": null }, "Weighted_Pull_Ups": { "pose": "weighted-pull-up", "equipment": [ "dumbbell", "pullup_bar" ], "primary_muscles": [ "lats" ], "secondary_muscles": [ "biceps", "middle_back" ], "level": "intermediate", "mechanic": "compound", "pattern": "pull_vertical", "category": "strength", "aliases": [], "swaps": [ "Pullups", "Chin-Up", "Wide-Grip_Lat_Pulldown" ], "easier": null, "harder": null }, "Wide-Grip_Barbell_Bench_Press": { "pose": "wide-grip-bench-press", "equipment": [ "barbell", "flat_bench", "rack" ], "primary_muscles": [ "chest" ], "secondary_muscles": [ "shoulders", "triceps" ], "level": "intermediate", "mechanic": "compound", "pattern": "push_horizontal", "category": "strength", "aliases": [], "swaps": [ "Dumbbell_Bench_Press", "Push-Up_Wide_Grip", "Machine_Bench_Press", "Barbell_Bench_Press_-_Medium_Grip" ], "easier": null, "harder": null }, "Wide-Grip_Lat_Pulldown": { "pose": "wide-grip-lat-pulldown", "equipment": [ "lat_pulldown_machine", "lat_bar" ], "primary_muscles": [ "lats" ], "secondary_muscles": [ "biceps", "middle_back", "shoulders" ], "level": "beginner", "mechanic": "compound", "pattern": "pull_vertical", "category": "strength", "aliases": [], "swaps": [ "Pullups", "Lat_Pulldown_Neutral_Grip", "Close-Grip_Front_Lat_Pulldown", "Band_Lat_Pulldown", "One_Arm_Lat_Pulldown" ], "easier": null, "harder": null }, "Z_Press": { "pose": "z-press", "equipment": [ "barbell" ], "primary_muscles": [ "shoulders" ], "secondary_muscles": [ "abdominals", "triceps" ], "level": "intermediate", "mechanic": "compound", "pattern": "push_vertical", "category": "strength", "aliases": [], "swaps": [ "Dumbbell_Z_Press", "Seated_Barbell_Press", "Standing_Military_Press" ], "easier": null, "harder": null }, "Zercher_Carry": { "pose": "zercher-carry", "equipment": [ "barbell" ], "primary_muscles": [ "abdominals", "biceps" ], "secondary_muscles": [ "quadriceps", "glutes", "middle_back" ], "level": "intermediate", "mechanic": "compound", "pattern": "carry", "category": "strongman", "aliases": [], "swaps": [ "Dumbbell_Front_Rack_Carry", "Kettlebell_Rack_Carry" ], "easier": null, "harder": null }, "Zercher_Squat": { "pose": "zercher-squat", "equipment": [ "barbell", "rack" ], "primary_muscles": [ "quadriceps" ], "secondary_muscles": [ "abdominals", "glutes" ], "level": "intermediate", "mechanic": "compound", "pattern": "squat", "category": "strength", "aliases": [], "swaps": [ "Goblet_Squat", "Front_Barbell_Squat", "Barbell_Squat" ], "easier": null, "harder": null }, "Zottman_Curl": { "pose": "zottman-curl", "equipment": [ "dumbbell" ], "primary_muscles": [ "biceps" ], "secondary_muscles": [ "forearms" ], "level": "intermediate", "mechanic": "isolation", "pattern": "isolation", "category": "strength", "aliases": [], "swaps": [ "Reverse_Barbell_Curl", "Dumbbell_Reverse_Curl", "Dumbbell_Alternate_Bicep_Curl", "Hammer_Curls" ], "easier": null, "harder": null } } }