{ "format": 1, "language": "en", "exercises": { "Ab_Crunch_Machine": { "name": "Machine Crunch", "other_names": [ "Ab Crunch Machine" ], "steps": [ "Set the seat so the handles or pads sit at your upper chest, then sit down and hook your feet under the rollers.", "Hold the handles and brace your stomach.", "Curl your chest down towards your hips by rounding your upper back, moving slowly.", "Pause when your stomach is fully squeezed, then let the pad rise back slowly.", "Move with your stomach muscles, not by pulling with your arms." ] }, "Ab_Roller": { "name": "Ab Wheel Rollout", "other_names": [ "Ab Roller" ], "steps": [ "Kneel on a mat and hold the ab wheel on the floor below your shoulders.", "Brace your stomach and tuck your hips slightly so your lower back stays flat.", "Roll the wheel forward slowly, letting your hips and chest lower together, as far as you can keep your back from sagging.", "Pull the wheel back towards your knees using your stomach until you return to the start.", "Shorten the distance you roll out if your lower back starts to arch." ] }, "Active_Hang": { "name": "Active Hang", "other_names": [], "steps": [ "Hang from a pull-up bar with an overhand grip and straight arms.", "Pull your shoulders down away from your ears without bending your elbows.", "Hold that position, chest slightly lifted.", "Step down with control when the time is up." ] }, "Air_Bike": { "name": "Air Bike", "other_names": [ "Fan Bike" ], "steps": [ "Set the seat so your knee is slightly bent at the bottom of the stroke.", "Push and pull the handles while you pedal.", "Go harder to increase the resistance.", "Pedal easy for a few minutes to cool down." ] }, "Alternate_Hammer_Curl": { "name": "Dumbbell Hammer Curl, Alternating", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand, arms by your sides and palms facing your thighs.", "Keep your elbows close to your sides and curl one dumbbell up towards your shoulder, palm still facing in.", "Squeeze at the top, then lower it slowly until your arm is straight.", "Repeat with the other arm, and keep alternating.", "Keep your upper arms still and don't swing your body to lift the weight." ] }, "Alternating_Renegade_Row": { "name": "Kettlebell Renegade Row", "other_names": [], "steps": [ "Set two kettlebells on the floor about shoulder-width apart and hold the handles in a high plank, arms straight and feet wide.", "Brace your stomach and squeeze your glutes so your body forms a straight line.", "Row one kettlebell up to the side of your ribs, keeping your elbow close to your body.", "Lower it back to the floor with control, then row with the other arm.", "Keep your hips level and facing the floor; widen your feet if they twist." ] }, "American_Kettlebell_Swing": { "name": "American Kettlebell Swing", "other_names": [], "steps": [ "Stand with your feet wider than your hips, holding a kettlebell by the handle with both hands.", "Hike it back between your legs.", "Snap your hips forward and swing the bell all the way overhead, bottom pointing up.", "Let it fall back between your legs and go into the next rep." ] }, "Anderson_Squat": { "name": "Anderson Squat", "other_names": [ "Bottom-Up Squat" ], "steps": [ "Set the bar on the safety pins at the height of your bottom squat position.", "Get under the bar so it sits on your upper back, feet set as for a squat.", "Drive up from a dead stop to standing.", "Lower the bar back onto the pins with control and reset." ] }, "Archer_Push-Up": { "name": "Archer Push-Up", "other_names": [], "steps": [ "Start in a push-up position with your hands about twice shoulder-width apart.", "Lower towards one hand, bending that arm while keeping the other arm straight.", "Push back up to the middle.", "Alternate sides each rep, or finish the set on one side and switch." ] }, "Arm_Circles": { "name": "Arm Circles", "other_names": [], "steps": [ "Stand with your arms straight out to the sides.", "Make small circles forward, gradually making them bigger.", "Reverse the direction.", "Keep your shoulders down and your arms straight." ] }, "Arnold_Dumbbell_Press": { "name": "Arnold Press", "other_names": [ "Arnold Dumbbell Press" ], "steps": [ "Sit on a bench with back support and hold two dumbbells in front of your shoulders, palms facing you and elbows in front.", "Press the dumbbells up while turning your palms to face forwards, finishing with your arms straight above your shoulders.", "Lower them slowly, turning your palms back to face you as they return to the start.", "Keep your back against the pad and don't arch your lower back to finish the press." ] }, "Ball_Leg_Curl": { "name": "Ball Leg Curl", "other_names": [ "Stability Ball Hamstring Curl" ], "steps": [ "Lie on your back with your arms on the floor at your sides and your heels on top of an exercise ball.", "Lift your hips until your body forms a straight line from shoulders to heels.", "Pull the ball towards you by bending your knees, keeping your hips high.", "Straighten your legs slowly to roll the ball back out.", "Keep your hips up throughout; don't let them drop as the ball rolls away." ] }, "Band_Assisted_Pull-Up": { "name": "Band Assisted Pull-Up", "other_names": [], "steps": [ "Loop a resistance band around a pull-up bar and pull one end through the other so it's secure.", "Hold the bar with your palms facing away, slightly wider than your shoulders, and put one knee or foot in the band.", "Start from a hang with straight arms, then pull your chest up towards the bar until your chin is above it.", "Lower yourself slowly until your arms are straight again.", "Use a lighter band as you get stronger, since the band takes less of your body weight." ] }, "Band_Bent-Over_Row": { "name": "Band Bent-Over Row", "other_names": [], "steps": [ "Stand on a band and hinge forward holding the ends, back flat.", "Row your hands towards your hips.", "Squeeze your shoulder blades.", "Lower with control." ] }, "Band_Clamshell": { "name": "Band Clamshell", "other_names": [], "steps": [ "Lie on your side with a loop band above your knees, hips and knees bent.", "Keeping your feet together, lift your top knee against the band.", "Don't let your hips roll back.", "Lower; finish the set and switch sides." ] }, "Band_Curl": { "name": "Band Curl", "other_names": [], "steps": [ "Stand on a band holding the ends underhand.", "Curl your hands up to your shoulders, elbows at your sides.", "Squeeze at the top.", "Lower with control." ] }, "Band_Dead_Bug": { "name": "Band Dead Bug", "other_names": [], "steps": [ "Lie on your back holding a band anchored behind your head, arms pointing up, knees above your hips.", "Extend one leg towards the floor.", "Bring it back and extend the other.", "Keep your arms still and your lower back down." ] }, "Band_Deadlift": { "name": "Band Deadlift", "other_names": [], "steps": [ "Stand on the middle of a band and hinge down to grip it, back flat.", "Stand up tall, driving your hips forward.", "Lower with control.", "Keep the band close to your legs." ] }, "Band_Face_Pull": { "name": "Band Face Pull", "other_names": [], "steps": [ "Anchor a band at face height and hold an end in each hand.", "Pull towards your face, elbows high and hands apart.", "Squeeze your shoulder blades.", "Return with control." ] }, "Band_Fire_Hydrant": { "name": "Band Fire Hydrant", "other_names": [], "steps": [ "Get on your hands and knees with a loop band above your knees.", "Lift one knee out to the side against the band.", "Lower with control.", "Finish the set and switch legs." ] }, "Band_Front_Raise": { "name": "Band Front Raise", "other_names": [], "steps": [ "Stand on a band holding the ends at your thighs.", "Raise your arms forward to shoulder height.", "Pause at the top.", "Lower with control." ] }, "Band_Glute_Bridge": { "name": "Band Glute Bridge", "other_names": [], "steps": [ "Lie on your back with a loop band just above your knees, feet flat.", "Push your knees out against the band.", "Lift your hips until your body is straight from knees to shoulders.", "Lower with control." ] }, "Band_Glute_Kickback": { "name": "Band Glute Kickback", "other_names": [], "steps": [ "Get on your hands and knees with a band looped around one foot and held under your hands.", "Push that foot back until your leg is straight.", "Squeeze your glute.", "Return; finish the set and switch legs." ] }, "Band_Good_Morning": { "name": "Band Good Morning", "other_names": [], "steps": [ "Stand on a band and loop the other end behind your neck.", "Push your hips back and lower your torso towards level.", "Keep your back flat.", "Squeeze your glutes to stand." ] }, "Band_Hammer_Curl": { "name": "Band Hammer Curl", "other_names": [], "steps": [ "Stand on a band holding the ends with your palms facing in.", "Curl your hands up to your shoulders.", "Squeeze at the top.", "Lower with control." ] }, "Band_Hip_Thrust": { "name": "Band Hip Thrust", "other_names": [], "steps": [ "Sit with your upper back against a bench and a band across your hips, its ends held down under your hands or the bench.", "Drive your hips up until your body is level from knee to shoulder.", "Squeeze your glutes at the top.", "Lower with control." ] }, "Band_Jump_Squat": { "name": "Band Jump Squat", "other_names": [], "steps": [ "Stand with a loop band above your knees.", "Squat down, pushing your knees out.", "Jump as high as you can.", "Land softly and go into the next squat." ] }, "Band_Lat_Pulldown": { "name": "Band Lat Pulldown", "other_names": [], "steps": [ "Anchor a band high and kneel facing it, holding an end in each hand.", "Pull your hands down to your shoulders, elbows driving down.", "Squeeze your lats.", "Return with control." ] }, "Band_Lateral_Walk": { "name": "Band Lateral Walk", "other_names": [ "Band Side Step" ], "steps": [ "Put a loop band around your legs above your knees or at your ankles.", "Get into a quarter squat.", "Step sideways, keeping tension on the band.", "Walk the set distance, then come back the other way." ] }, "Band_Leg_Curl": { "name": "Band Leg Curl", "other_names": [], "steps": [ "Lie face down with a band anchored low behind you and looped around one ankle.", "Curl your heel towards your buttock.", "Lower with control.", "Finish the set and switch legs." ] }, "Band_Overhead_Triceps_Extension": { "name": "Band Overhead Triceps Extension", "other_names": [], "steps": [ "Stand on a band and hold the other end behind your head with both hands.", "Straighten your arms overhead.", "Keep your upper arms still.", "Lower with control." ] }, "Band_Pull_Apart": { "name": "Band Pull-Apart", "other_names": [], "steps": [ "Stand tall and hold a resistance band in front of you at shoulder height, arms straight and hands about shoulder-width apart.", "Pull the band apart by moving your hands out to the sides until it touches your chest.", "Squeeze your shoulder blades together at the end.", "Return slowly to the start, keeping tension on the band.", "Keep your shoulders down away from your ears and your arms nearly straight." ] }, "Band_Romanian_Deadlift": { "name": "Band Romanian Deadlift", "other_names": [ "Band RDL" ], "steps": [ "Stand on a band holding the ends at your thighs.", "Push your hips back and lower your hands along your legs, knees slightly bent.", "Stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand." ] }, "Band_Row_One-Arm": { "name": "Band Row, One-Arm", "other_names": [], "steps": [ "Anchor a band at chest height and hold it in one hand.", "Row it to your side.", "Squeeze your shoulder blade back.", "Return; finish the set and switch sides." ] }, "Band_Skull_Crusher": { "name": "Band Skull Crusher", "other_names": [], "steps": [ "Anchor a resistance band low behind the head end of a flat bench, then lie on the bench holding the band ends.", "Point your upper arms straight up with your elbows bent, so your hands are near your forehead.", "Straighten your elbows to push your hands up until your arms are straight above your chest.", "Bend your elbows slowly to return to the start.", "Keep your upper arms still; only your forearms should move." ] }, "Band_Squat": { "name": "Band Squat", "other_names": [], "steps": [ "Stand on a band with your feet shoulder-width apart and loop the other end over your shoulders, or hold it at your shoulders.", "Squat down until your thighs are parallel.", "Drive back up against the band.", "Keep your chest up." ] }, "Band_Straight-Arm_Pulldown": { "name": "Band Straight-Arm Pulldown", "other_names": [], "steps": [ "Anchor a band high and stand facing it, arms straight in front.", "Pull your hands down to your thighs, arms straight.", "Squeeze your lats.", "Return with control." ] }, "Band_Thruster": { "name": "Band Thruster", "other_names": [], "steps": [ "Stand on a band holding the ends at your shoulders.", "Squat down until your thighs are parallel.", "Drive up and press your hands overhead.", "Lower your hands as you go into the next squat." ] }, "Band_Triceps_Kickback": { "name": "Band Triceps Kickback", "other_names": [], "steps": [ "Stand on a band and hinge forward, holding the end with your upper arm at your side.", "Straighten your arm back.", "Squeeze at the top.", "Return; finish the set and switch sides." ] }, "Band_Triceps_Pushdown": { "name": "Band Triceps Pushdown", "other_names": [], "steps": [ "Anchor a band high and hold the ends, elbows at your sides.", "Push your hands down until your arms are straight.", "Squeeze your triceps.", "Return with control." ] }, "Band_Upright_Row": { "name": "Band Upright Row", "other_names": [], "steps": [ "Stand on a band holding the ends at your thighs.", "Pull your hands up to your chest, elbows high.", "Pause at the top.", "Lower with control." ] }, "Band_Woodchop": { "name": "Band Woodchop", "other_names": [], "steps": [ "Anchor a band high and stand side-on, holding it with both hands.", "Pull it diagonally down across your body to the opposite hip.", "Return with control.", "Finish the set and switch sides." ] }, "Barbell_21s": { "name": "Barbell 21s", "other_names": [ "21s" ], "steps": [ "Stand holding a barbell underhand, hands shoulder-width apart.", "Do seven half curls from the bottom to halfway up.", "Do seven half curls from halfway up to the top.", "Finish with seven full curls without resting." ] }, "Barbell_Ab_Rollout_-_On_Knees": { "name": "Barbell Rollout", "other_names": [ "Barbell Ab Rollout" ], "steps": [ "Put round plates of the same size on a barbell so it rolls, then kneel on a mat behind it.", "Hold the bar with an overhand grip about shoulder-width apart, shoulders above the bar.", "Brace your stomach and roll the bar forward slowly, lowering your chest and hips together.", "Go as far as you can without your lower back sagging, then pull the bar back to your knees using your stomach.", "Keep your hips slightly tucked and stop short if your back starts to arch." ] }, "Barbell_Back_Squat_Low_Bar": { "name": "Barbell Back Squat, Low Bar", "other_names": [ "Low-Bar Squat" ], "steps": [ "Set the bar across the back of your shoulders, just below the top of your shoulder blades, and grip it firmly.", "Unrack it and stand with your feet shoulder-width apart, toes slightly out.", "Sit back and down with more forward lean than a high-bar squat until your thighs are parallel.", "Drive up through your mid-foot, keeping the bar over the middle of your feet." ] }, "Barbell_Back_Squat_Paused": { "name": "Barbell Back Squat, Paused", "other_names": [ "Pause Squat" ], "steps": [ "Set up as for a back squat with the bar on your upper back.", "Squat to the bottom position with control.", "Hold the bottom for two to three seconds without relaxing.", "Drive back up to standing." ] }, "Barbell_Bench_Press_-_Medium_Grip": { "name": "Barbell Bench Press", "other_names": [], "steps": [ "Lie on a flat bench with your eyes under the bar and your feet flat on the floor.", "Hold the bar with your hands slightly wider than your shoulders, squeeze your shoulder blades together and lift the bar off the rack.", "Lower the bar slowly to the middle of your chest, keeping your elbows at a slight angle to your body.", "Press the bar back up until your arms are straight above your shoulders.", "Keep your hips and shoulder blades on the bench, and use a spotter or safety arms when you train heavy." ] }, "Barbell_Bench_Press_Paused": { "name": "Barbell Bench Press, Paused", "other_names": [ "Pause Bench" ], "steps": [ "Lie on the bench and unrack the bar with your bench press grip.", "Lower the bar to your chest.", "Hold it still on your chest for one to two seconds.", "Press it back up to straight arms." ] }, "Barbell_Bench_Press_Reverse_Grip": { "name": "Barbell Bench Press, Reverse Grip", "other_names": [ "Reverse-Grip Bench" ], "steps": [ "Lie on the bench and grip the bar underhand, a little wider than your shoulders.", "Unrack it and lower it to your lower chest, elbows close to your body.", "Press it back up to straight arms.", "Use a spotter; the grip is less secure." ] }, "Barbell_Bulgarian_Split_Squat": { "name": "Barbell Bulgarian Split Squat", "other_names": [ "Rear-Foot-Elevated Split Squat" ], "steps": [ "Set a barbell across your upper back and stand about a stride in front of a flat bench.", "Rest the top of your rear foot on the bench, front foot flat on the floor.", "Lower straight down until your front thigh is level and your rear knee is near the floor.", "Push through your front foot to stand back up, then switch legs after the set." ] }, "Barbell_Cuban_Press": { "name": "Barbell Cuban Press", "other_names": [ "Cuban Press" ], "steps": [ "Stand holding a light barbell with a wide overhand grip at your thighs.", "Pull it up until your upper arms are level with the floor, elbows out.", "Rotate your forearms up so the bar is above your elbows, then press it overhead.", "Reverse the movement back down." ] }, "Barbell_Curl": { "name": "Barbell Curl", "other_names": [], "steps": [ "Stand tall holding a barbell with an underhand grip, hands about shoulder-width apart and arms straight.", "Keep your elbows close to your sides and curl the bar up towards your shoulders.", "Squeeze your biceps at the top, then lower the bar slowly until your arms are straight.", "Keep your upper arms still and don't lean back or swing to lift the bar." ] }, "Barbell_Curl_Close_Grip": { "name": "Barbell Curl, Close Grip", "other_names": [ "Close-Grip Curl" ], "steps": [ "Stand holding a barbell underhand with your hands a little closer than shoulder-width.", "Curl the bar up to your shoulders, elbows at your sides.", "Squeeze at the top.", "Lower it with control." ] }, "Barbell_Curl_Wide_Grip": { "name": "Barbell Curl, Wide Grip", "other_names": [ "Wide-Grip Curl" ], "steps": [ "Stand holding a barbell underhand with your hands wider than your shoulders.", "Curl the bar up to your shoulders, elbows at your sides.", "Squeeze at the top.", "Lower it with control." ] }, "Barbell_Deadlift": { "name": "Barbell Deadlift", "other_names": [], "steps": [ "Stand with your feet hip-width apart and the bar over the middle of your feet.", "Push your hips back and bend your knees to grip the bar just outside your legs, arms straight.", "Flatten your back, brace your stomach and lift your chest so your shoulders are just in front of the bar.", "Push the floor away with your legs and stand up tall, keeping the bar close to your body.", "Lower the bar by pushing your hips back first, then bending your knees once it passes them. Keep your back flat throughout." ] }, "Barbell_Deadlift_Banded": { "name": "Barbell Deadlift, Banded", "other_names": [ "Deadlift Against Bands" ], "steps": [ "Anchor bands under the platform or a heavy dumbbell and loop them over the barbell ends.", "Set up for a deadlift with your back flat.", "Drive through your feet and stand up, pushing harder as the bands stretch.", "Lower the bar to the floor with control." ] }, "Barbell_Deadlift_Paused": { "name": "Barbell Deadlift, Paused", "other_names": [ "Pause Deadlift" ], "steps": [ "Set up for a deadlift and lift the bar off the floor.", "Pause for two seconds just below your knees, back flat.", "Finish the lift by driving your hips forward.", "Lower the bar to the floor with control." ] }, "Barbell_Floor_Press": { "name": "Barbell Floor Press", "other_names": [ "Floor Press" ], "steps": [ "Lie on your back on the floor, knees bent and feet flat.", "Hold a barbell over your chest with a grip a little wider than your shoulders, arms straight.", "Lower the bar until your upper arms rest on the floor, forearms vertical.", "Press the bar back up to straight arms." ] }, "Barbell_Frog_Pump": { "name": "Barbell Frog Pump", "other_names": [], "steps": [ "Lie on your back with a padded barbell across your hips, soles of your feet together and knees out.", "Hold the bar in place with both hands.", "Squeeze your glutes to lift your hips off the floor.", "Lower with control." ] }, "Barbell_Front_Rack_Lunge": { "name": "Barbell Front Rack Lunge", "other_names": [], "steps": [ "Hold a barbell in the front rack, resting on your shoulders, elbows high.", "Step forward with one leg and lower until your back knee nearly touches the floor.", "Keep your elbows up and your torso upright.", "Push back to the start and switch legs." ] }, "Barbell_Front_Raise": { "name": "Barbell Front Raise", "other_names": [], "steps": [ "Stand holding a barbell at your thighs with an overhand grip, shoulder-width apart.", "Lift the bar forward and up, arms straight, until it reaches eye level.", "Lower with control.", "Don't swing your body." ] }, "Barbell_Full_Squat": { "name": "Barbell Back Squat, Full Depth", "other_names": [ "Barbell Full Squat", "Ass-to-Grass Squat" ], "steps": [ "Set the bar in a rack at about shoulder height, step under it and place it across your upper back, below your neck.", "Lift the bar out, step back and stand with your feet about shoulder-width apart, toes turned out slightly.", "Brace your stomach, then bend your hips and knees together to squat as deep as you can with a flat back, hips below your knees.", "Push through your whole foot to stand back up.", "Keep your knees in line with your toes and your chest up; set the safety bars just below your lowest point." ] }, "Barbell_Glute_Bridge": { "name": "Barbell Glute Bridge", "other_names": [], "steps": [ "Sit on the floor with your legs straight and roll a padded barbell over your legs until it sits in the crease of your hips.", "Lie back, bend your knees and set your feet flat on the floor about hip-width apart, holding the bar in place.", "Push through your heels and squeeze your glutes to lift your hips until your body is straight from shoulders to knees.", "Pause at the top, then lower your hips slowly to the floor.", "Keep your ribs down and don't arch your lower back at the top." ] }, "Barbell_High_Pull": { "name": "Barbell High Pull", "other_names": [], "steps": [ "Stand holding a barbell at your thighs with an overhand grip.", "Push your hips back slightly, then extend explosively.", "Pull the bar up to chest height, elbows high and out.", "Lower the bar with control." ] }, "Barbell_Hip_Thrust": { "name": "Barbell Hip Thrust", "other_names": [], "steps": [ "Sit on the floor with your upper back against the edge of a bench and rest a padded barbell, or a dumbbell held with both hands, across your hips.", "Bend your knees and set your feet flat, about hip-width apart, so your shins are upright at the top.", "Push through your heels and squeeze your glutes to lift your hips until your body is flat from shoulders to knees.", "Pause, then lower your hips slowly towards the floor.", "Keep your chin tucked and ribs down so the movement comes from your hips, not your lower back." ] }, "Barbell_Hip_Thrust_Single_Leg": { "name": "Barbell Hip Thrust, Single Leg", "other_names": [], "steps": [ "Sit on the floor with your upper back against a bench and a padded barbell across your hips.", "Plant one foot and lift the other off the floor.", "Drive through the planted heel to lift your hips until your body is level from knee to shoulder.", "Lower with control, finish the set and switch legs." ] }, "Barbell_Incline_Bench_Press_-_Medium_Grip": { "name": "Incline Barbell Bench Press", "other_names": [], "steps": [ "Set an incline bench to a moderate angle and lie back with your eyes under the racked bar and feet flat on the floor.", "Hold the bar with your hands slightly wider than your shoulders and lift it off the rack, arms straight.", "Lower the bar slowly to your upper chest, just below your collarbones.", "Press it back up until your arms are straight above your shoulders.", "Keep your shoulder blades pulled together and your back on the bench throughout." ] }, "Barbell_Lateral_Lunge": { "name": "Barbell Lateral Lunge", "other_names": [ "Barbell Side Lunge" ], "steps": [ "Set a barbell across your upper back and stand with your feet together.", "Take a wide step to one side and sit your hips back over that foot, the other leg straight.", "Keep your chest up and both feet pointing forward.", "Push back to the start and switch sides." ] }, "Barbell_Lunge": { "name": "Barbell Lunge", "other_names": [], "steps": [ "Set a barbell across your upper back from a rack and stand tall with your feet hip-width apart.", "Take a long step forward with one leg.", "Bend both knees to lower your back knee towards the floor, keeping your chest up.", "Push through your front foot to return to standing, then repeat with the other leg.", "Keep your front knee in line with your toes and your upper body upright." ] }, "Barbell_Overhead_Carry": { "name": "Barbell Overhead Carry", "other_names": [], "steps": [ "Press a barbell overhead and lock your arms out.", "Brace your core and keep the bar over the middle of your head.", "Walk forward with short, steady steps.", "Lower the bar to your shoulders and set it down." ] }, "Barbell_Overhead_Lunge": { "name": "Barbell Overhead Lunge", "other_names": [ "Overhead Lunge" ], "steps": [ "Press or jerk a barbell overhead with a wide grip and lock your arms.", "Step forward with one leg and lower until your back knee nearly touches the floor.", "Keep the bar over your head and your torso upright.", "Push back to the start and switch legs." ] }, "Barbell_Pullover": { "name": "Barbell Pullover", "other_names": [], "steps": [ "Lie on a bench holding a barbell over your chest, hands shoulder-width apart, elbows slightly bent.", "Lower the bar back over your head until your arms are in line with your body.", "Pull it back over your chest.", "Keep your elbow bend fixed throughout." ] }, "Barbell_Rear_Delt_Row": { "name": "Barbell Rear Delt Row", "other_names": [], "steps": [ "Bend forward with a barbell in a wide overhand grip, torso nearly level with the floor.", "Row the bar to your upper chest with your elbows flared out.", "Squeeze your rear shoulders at the top.", "Lower the bar with control." ] }, "Barbell_Reverse_Lunge": { "name": "Barbell Reverse Lunge", "other_names": [ "Barbell Rear Lunge" ], "steps": [ "Set a barbell across your upper back and stand with your feet hip-width apart.", "Take a long step back and lower your back knee until it is just above the floor.", "Keep your front shin upright and your torso tall.", "Push through your front foot to step back to the start, then switch legs." ] }, "Barbell_Russian_Twist": { "name": "Barbell Russian Twist", "other_names": [ "Landmine Russian Twist", "Landmine 180", "Landmine Rotation" ], "steps": [ "Stand holding the end of a landmine barbell at chest height with both hands.", "Rotate your torso and swing the bar down to one hip in an arc.", "Swing it back up and down to the other hip.", "Pivot your feet slightly with each turn." ] }, "Barbell_Seated_Calf_Raise": { "name": "Barbell Seated Calf Raise", "other_names": [], "steps": [ "Sit on a bench with the balls of your feet on a plate or block and a padded barbell across your thighs near your knees.", "Let your heels drop as low as they go.", "Push through the balls of your feet to raise your heels as high as you can.", "Pause at the top, then lower slowly." ] }, "Barbell_Shoulder_Press": { "name": "Seated Barbell Shoulder Press", "other_names": [ "Seated Military Press" ], "steps": [ "Sit on a bench with back support in a rack and set the bar at about the height of your chin when seated.", "Hold the bar slightly wider than your shoulders, lift it off the rack and hold it just above your upper chest.", "Press the bar straight up until your arms are straight above your head.", "Lower it slowly back to the top of your chest.", "Keep your back against the pad and your stomach braced; don't arch to push the bar up." ] }, "Barbell_Shrug": { "name": "Barbell Shrug", "other_names": [], "steps": [ "Stand tall holding a barbell in front of your thighs with an overhand grip, hands about shoulder-width apart.", "Lift your shoulders straight up towards your ears as high as you can.", "Hold briefly at the top, then lower your shoulders slowly.", "Keep your arms straight and don't roll your shoulders; move straight up and down." ] }, "Barbell_Shrug_Behind_the_Back": { "name": "Barbell Shrug, Behind the Back", "other_names": [ "Behind-the-Back Shrug" ], "steps": [ "Stand holding a barbell behind your thighs with an overhand grip.", "Shrug your shoulders up as high as you can.", "Hold for a moment at the top.", "Lower with control." ] }, "Barbell_Sissy_Squat": { "name": "Barbell Sissy Squat", "other_names": [], "steps": [ "Hold a light barbell across your upper back or a plate on your chest, holding a support with one hand.", "Rise onto your toes and lean back as you bend your knees forward.", "Lower until your knees are well past your toes and your thighs and torso form a straight line.", "Push back up through your quads." ] }, "Barbell_Skull_Crusher": { "name": "Barbell Skull Crusher", "other_names": [ "Barbell Lying Triceps Extension" ], "steps": [ "Lie on a flat bench and hold a barbell over your chest with a shoulder-width overhand grip.", "Keep your upper arms still and bend your elbows to lower the bar to just above your forehead.", "Straighten your arms to press the bar back up.", "Keep your elbows pointing at the ceiling, not flaring out." ] }, "Barbell_Split_Squat": { "name": "Barbell Split Squat", "other_names": [], "steps": [ "Set a barbell across your upper back and stand in a long staggered stance, back heel raised.", "Lower straight down until your front thigh is level and your back knee is just above the floor.", "Push through your front foot to rise, keeping your feet where they are.", "Finish the set, then switch legs." ] }, "Barbell_Squat": { "name": "Barbell Back Squat", "other_names": [], "steps": [ "Set the bar in a rack at about shoulder height and place it across your upper back, below your neck.", "Lift the bar out, take a step or two back and stand with your feet about shoulder-width apart.", "Brace your stomach, then push your hips back and bend your knees to squat until your thighs are at least level with the floor.", "Push through your whole foot to stand back up.", "Keep your chest up and your knees in line with your toes; set the safety bars just below your lowest point." ] }, "Barbell_Step_Ups": { "name": "Barbell Step-Up", "other_names": [], "steps": [ "Place a barbell across your upper back from a rack and stand facing a sturdy box or bench about knee height.", "Put one whole foot on top of the box.", "Push through that foot to step up until you're standing tall on the box, bringing your other foot up beside it.", "Step down slowly with the foot you brought up last, then repeat.", "Drive with the leg on the box and avoid pushing off with the foot on the floor." ] }, "Barbell_Thruster": { "name": "Barbell Thruster", "other_names": [ "Thruster" ], "steps": [ "Hold a barbell in the front rack on your shoulders, grip just outside them, elbows high.", "Squat down until your thighs are level, torso upright.", "Drive up out of the squat and, in one movement, press the bar overhead to straight arms.", "Lower the bar to your shoulders as you go down into the next squat." ] }, "Barbell_Walking_Lunge": { "name": "Barbell Walking Lunge", "other_names": [], "steps": [ "Place a barbell across your upper back from a rack and stand tall with your feet hip-width apart, in a clear space.", "Take a long step forward and lower your back knee towards the floor.", "Push through your front foot to stand and bring your back foot forward into the next step.", "Keep alternating legs as you walk forward.", "Keep your chest up and your front knee in line with your toes." ] }, "Bayesian_Curl": { "name": "Bayesian Curl", "other_names": [ "Behind-the-Body Cable Curl" ], "steps": [ "Stand facing away from a low pulley, holding the handle in one hand with your arm behind you.", "Step forward so the cable pulls your arm back.", "Curl the handle up, keeping your elbow behind your body.", "Lower with control; finish the set and switch sides." ] }, "Behind-the-Back_Wrist_Curl": { "name": "Behind-the-Back Wrist Curl", "other_names": [], "steps": [ "Stand holding a barbell behind your thighs, palms facing back.", "Let the bar roll down to your fingertips.", "Curl it back up into your palms and flex your wrists.", "Lower with control." ] }, "Bench_Dips": { "name": "Bench Dip", "other_names": [ "Triceps Bench Dip" ], "steps": [ "Sit on the edge of a bench and place your hands beside your hips, fingers over the edge.", "Straighten your arms and move your hips forward off the bench, legs out in front with heels on the floor.", "Bend your elbows to lower your hips towards the floor until your upper arms are about level with the floor.", "Push through your palms to straighten your arms again.", "Keep your back close to the bench and your elbows pointing behind you, not out to the sides." ] }, "Bench_Press_-_With_Bands": { "name": "Band Bench Press", "other_names": [], "steps": [ "Loop a resistance band around each end of a barbell and anchor the bands to the bench frame or to the floor below it.", "Lie on the bench with your eyes under the bar, feet flat on the floor, and hold the bar slightly wider than your shoulders.", "Lift the bar off the rack and lower it slowly to the middle of your chest.", "Press back up until your arms are straight; the bands pull harder as the bar rises.", "Control the bar on the way down so the bands don't pull it into your chest, and use a spotter." ] }, "Bent-Arm_Dumbbell_Pullover": { "name": "Bent-Arm Dumbbell Pullover", "other_names": [], "steps": [ "Lie on a flat bench and hold one dumbbell above your chest with both hands cupping one end.", "Bend your elbows clearly, more than for a straight-arm pullover, and keep that bend throughout.", "Lower the dumbbell slowly behind your head in an arc until you feel a stretch in your chest and under your arms.", "Pull it back over your chest along the same arc.", "Keep your hips on the bench and don't lower further than your shoulders are comfortable with." ] }, "Bent-Over_Barbell_Row_Wide_Underhand": { "name": "Bent-Over Barbell Row, Wide Underhand", "other_names": [], "steps": [ "Bend forward holding a barbell underhand, hands wider than your shoulders.", "Keep your back flat and your torso at about 45 degrees.", "Row the bar to your lower ribs.", "Lower it with control." ] }, "Bent_Over_Barbell_Row": { "name": "Bent-Over Barbell Row", "other_names": [], "steps": [ "Hold a barbell with an overhand grip slightly wider than your shoulders, standing with your feet hip-width apart.", "Bend your knees slightly and push your hips back to lean forward until your upper body is close to level with the floor, arms straight.", "Pull the bar to your lower chest or upper stomach, squeezing your shoulder blades together.", "Lower the bar slowly until your arms are straight.", "Keep your back flat and your upper body still; don't stand up to move the bar." ] }, "Bent_Over_Two-Dumbbell_Row": { "name": "Bent-Over Dumbbell Row", "other_names": [ "Two-Dumbbell Row" ], "steps": [ "Hold a dumbbell in each hand, palms facing in, and stand with your feet hip-width apart.", "Bend your knees slightly and push your hips back to lean forward, back flat and arms hanging straight.", "Pull the dumbbells up to the sides of your stomach, keeping your elbows close to your body.", "Squeeze your shoulder blades together, then lower the dumbbells slowly.", "Keep your back flat and your neck in line with it throughout." ] }, "Bird_Dog": { "name": "Bird Dog", "other_names": [], "steps": [ "Get on your hands and knees, hands under your shoulders and knees under your hips.", "Reach one arm forward and the opposite leg back until both are level with your body.", "Hold for a moment without letting your hips tilt.", "Return to the start and switch sides." ] }, "Boat_Hold": { "name": "Boat Hold", "other_names": [ "Boat Pose" ], "steps": [ "Sit on the floor with your knees bent and your feet flat.", "Lean back and lift your feet so your shins are level with the floor.", "Reach your arms forward and hold, keeping your back straight.", "Straighten your legs to make it harder." ] }, "Bodyweight_Bulgarian_Split_Squat": { "name": "Bodyweight Bulgarian Split Squat", "other_names": [], "steps": [ "Stand about a stride in front of a bench and place the top of one foot on it behind you.", "Lower until your front thigh is about parallel to the floor.", "Keep your front knee over your foot and your chest up.", "Push through the front heel to stand, finish the set and switch legs." ] }, "Bodyweight_Calf_Raise": { "name": "Bodyweight Calf Raise", "other_names": [], "steps": [ "Stand with the balls of your feet on the edge of a step, or flat on the floor, and hold a wall or rail for balance.", "Lower your heels slowly as far as you comfortably can.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Keep your knees straight but not locked, and don't bounce at the bottom." ] }, "Bodyweight_Good_Morning": { "name": "Bodyweight Good Morning", "other_names": [], "steps": [ "Stand with your feet hip-width apart and your hands behind your head.", "Push your hips back and lower your torso towards parallel with the floor, knees slightly bent.", "Keep your back flat throughout.", "Squeeze your glutes to bring your torso back up." ] }, "Bodyweight_Lateral_Lunge": { "name": "Bodyweight Lateral Lunge", "other_names": [ "Side Lunge" ], "steps": [ "Stand with your feet together, hands in front of your chest.", "Take a wide step to one side and sit your hips back over that foot, keeping the other leg straight.", "Keep both feet flat and pointing forward.", "Push off the bent leg to return to the start, then switch sides." ] }, "Bodyweight_Reverse_Lunge": { "name": "Bodyweight Reverse Lunge", "other_names": [ "Reverse Lunge" ], "steps": [ "Stand tall with your feet hip-width apart, hands on your hips.", "Step back with one leg and lower until your back knee nearly touches the floor.", "Keep your front shin close to vertical and your chest up.", "Push through the front foot to step back to the start, then switch legs." ] }, "Bodyweight_Single-Leg_Deadlift": { "name": "Bodyweight Single-Leg Deadlift", "other_names": [ "Single-Leg RDL" ], "steps": [ "Stand on one leg with a slight bend in the knee.", "Hinge forward at the hips, letting the free leg extend straight behind you.", "Lower until your torso is about parallel to the floor, hips square.", "Squeeze the glute of the standing leg to return upright, then switch legs." ] }, "Bodyweight_Squat": { "name": "Bodyweight Squat", "other_names": [], "steps": [ "Stand with your feet about shoulder-width apart, toes turned out slightly and arms in front of you for balance.", "Push your hips back and bend your knees to lower yourself as far as you comfortably can, ideally until your thighs are level with the floor.", "Push through your whole foot to stand back up.", "Keep your chest up, your heels on the floor and your knees in line with your toes." ] }, "Bodyweight_Sumo_Squat": { "name": "Bodyweight Sumo Squat", "other_names": [ "Plie Squat" ], "steps": [ "Stand with your feet wide apart, toes turned out about 45 degrees.", "Squat straight down, pushing your knees out over your toes.", "Go down until your thighs are about parallel to the floor, chest up.", "Push through your heels to stand." ] }, "Bodyweight_Walking_Lunge": { "name": "Bodyweight Walking Lunge", "other_names": [], "steps": [ "Stand tall with your feet hip-width apart, in a space where you can walk forward.", "Take a long step forward and lower your back knee towards the floor, bending both knees.", "Push through your front foot and bring your back foot forward into the next step.", "Keep alternating legs as you walk.", "Keep your upper body upright and your front knee in line with your toes." ] }, "Box_Jump": { "name": "Box Jump", "other_names": [], "steps": [ "Stand facing a box about a foot's length away.", "Swing your arms back, bend your knees and jump onto the box.", "Land softly on both feet in a squat, then stand tall.", "Step down, one foot at a time." ] }, "Box_Squat": { "name": "Box Squat", "other_names": [], "steps": [ "Place a box or bench behind you at a height where your thighs are about level with the floor when you sit on it.", "Set a barbell across your upper back from a rack and stand in front of the box, feet a little wider than shoulder-width.", "Push your hips back and bend your knees to sit down onto the box under control.", "Pause briefly while keeping your stomach braced, then push through your feet to stand up.", "Sit lightly on the box rather than dropping onto it, and keep your back flat." ] }, "Bradford_Press": { "name": "Bradford Press", "other_names": [], "steps": [ "Stand holding a barbell at your shoulders in front of your head.", "Press it up just high enough to clear your head and lower it behind your neck.", "Press it back over your head to the front.", "Keep alternating front and back." ] }, "Broad_Jump": { "name": "Broad Jump", "other_names": [ "Standing Long Jump" ], "steps": [ "Stand with your feet hip-width apart, arms at your sides.", "Swing your arms back and bend your hips and knees into a quarter squat.", "Swing your arms forward and jump as far forward as you can.", "Land on both feet with bent knees, hold the landing, then walk back." ] }, "Burpee": { "name": "Burpee", "other_names": [], "steps": [ "Stand with your feet shoulder-width apart, then squat and place your hands on the floor.", "Jump your feet back into a push-up position and lower your chest to the floor.", "Push up, jump your feet back towards your hands and stand.", "Jump straight up with your arms overhead and land softly into the next rep." ] }, "Butt_Kicks": { "name": "Butt Kicks", "other_names": [], "steps": [ "Stand tall with your feet hip-width apart.", "Run in place, kicking each heel up towards your buttocks.", "Keep your thighs pointing down and your torso upright.", "Stay light on the balls of your feet and keep a quick pace." ] }, "Butt_Lift_Bridge": { "name": "Glute Bridge", "other_names": [ "Butt Lift", "Hip Raise" ], "steps": [ "Lie on your back with your knees bent, feet flat on the floor about hip-width apart and arms by your sides.", "Push through your heels and squeeze your glutes to lift your hips until your body is straight from shoulders to knees.", "Hold briefly at the top, then lower your hips slowly to the floor.", "Keep your ribs down so your lower back doesn't arch at the top." ] }, "Butterfly": { "name": "Machine Chest Fly", "other_names": [ "Pec Deck", "Butterfly", "Machine Fly" ], "steps": [ "Adjust the seat so the handles are at chest height, then sit with your back against the pad.", "Hold the handles or place your forearms on the pads with your elbows slightly bent.", "Bring your arms together in front of your chest, squeezing your chest muscles.", "Let your arms open back slowly until you feel a stretch across your chest.", "Keep your back against the pad and the bend in your elbows the same throughout." ] }, "Cable_Anti-Rotation_Hold": { "name": "Cable Anti-Rotation Hold", "other_names": [], "steps": [ "Stand side-on to a pulley at chest height, holding the handle with both arms straight out.", "Hold the position, resisting the pull.", "Breathe steadily.", "Switch sides." ] }, "Cable_Calf_Raise": { "name": "Cable Calf Raise", "other_names": [], "steps": [ "Stand facing a low pulley on a plate or step, holding a bar at your thighs.", "Rise up onto the balls of your feet.", "Pause at the top.", "Lower slowly." ] }, "Cable_Chest_Press": { "name": "Cable Chest Press", "other_names": [], "steps": [ "Set two pulleys at about chest height, hold a handle in each hand and step forward so the cables are taut, one foot ahead of the other.", "Bring your hands beside your chest with your elbows bent and slightly below shoulder height.", "Press the handles forward until your arms are straight in front of your chest.", "Let your hands come back slowly to the sides of your chest.", "Keep your stomach braced so your body doesn't sway as you press." ] }, "Cable_Chest_Press_One-Arm": { "name": "Cable Chest Press, One-Arm", "other_names": [], "steps": [ "Stand facing away from a pulley at chest height, holding the handle in one hand.", "Press it forward until your arm is straight, without twisting.", "Return with control.", "Finish the set and switch sides." ] }, "Cable_Chest_Press_Split_Stance": { "name": "Cable Chest Press, Split Stance", "other_names": [], "steps": [ "Stand between two pulleys at chest height in a split stance, a handle in each hand.", "Press both handles forward until your arms are straight.", "Return with control.", "Switch your front foot halfway through." ] }, "Cable_Concentration_Curl": { "name": "Cable Concentration Curl", "other_names": [], "steps": [ "Sit on a bench by a low pulley, holding the handle with your elbow against your inner thigh.", "Curl it up towards your shoulder.", "Squeeze at the top.", "Lower with control; finish the set and switch sides." ] }, "Cable_Cross-Body_Lateral_Raise": { "name": "Cable Cross-Body Lateral Raise", "other_names": [], "steps": [ "Stand side-on to a low pulley and take the handle in the far hand, so the cable crosses in front of you.", "Raise your arm up and out to the side to shoulder height.", "Lower slowly across your body.", "Finish the set, then switch sides." ] }, "Cable_Crossover": { "name": "Cable Crossover", "other_names": [ "Cable Fly" ], "steps": [ "Set both pulleys high, hold a handle in each hand and step forward to the middle, one foot ahead of the other.", "Lean forward slightly with your arms out to the sides and your elbows slightly bent.", "Bring your hands down and together in front of your lower chest in a wide arc.", "Squeeze your chest, then let your arms return slowly along the same arc until you feel a stretch.", "Keep the bend in your elbows the same throughout; it's a hugging movement, not a press." ] }, "Cable_Crunch": { "name": "Cable Crunch", "other_names": [], "steps": [ "Attach a rope to a high pulley and kneel facing the machine, holding the rope ends beside your head.", "Bend at the hips slightly so the cable is taut, with your back straight.", "Curl your chest down towards your knees by rounding your upper back and squeezing your stomach.", "Return slowly to the start without letting the weight stack touch down.", "Keep your hips still; the movement comes from your stomach, not from sitting back." ] }, "Cable_Curl_One-Arm": { "name": "Cable Curl, One-Arm", "other_names": [], "steps": [ "Stand facing a low pulley holding a handle in one hand.", "Curl it up towards your shoulder, elbow at your side.", "Squeeze at the top.", "Lower with control; finish the set and switch sides." ] }, "Cable_Drag_Curl": { "name": "Cable Drag Curl", "other_names": [], "steps": [ "Stand facing a low pulley holding a bar underhand.", "Pull your elbows back as you curl, dragging the bar up along your body.", "Stop at your lower chest.", "Lower along the same path." ] }, "Cable_Fly_High_to_Low": { "name": "Cable Fly, High to Low", "other_names": [], "steps": [ "Set both pulleys high and stand in the middle, a handle in each hand.", "Bring the handles down and together in front of your hips.", "Squeeze your lower chest.", "Return with control." ] }, "Cable_Fly_Mid_Height": { "name": "Cable Fly, Mid Height", "other_names": [], "steps": [ "Set both pulleys at chest height and stand in the middle, a handle in each hand.", "Bring the handles together in front of your chest, elbows slightly bent.", "Squeeze your chest.", "Return with control." ] }, "Cable_Fly_One-Arm": { "name": "Cable Fly, One-Arm", "other_names": [], "steps": [ "Stand side-on to a pulley at chest height holding the handle in the near hand.", "Bring it across in front of your chest in an arc.", "Squeeze your chest.", "Return; finish the set and switch sides." ] }, "Cable_Front_Raise": { "name": "Cable Front Raise", "other_names": [], "steps": [ "Stand facing away from a low pulley with the bar between your legs, or facing it, holding the bar overhand.", "Raise the bar forward to shoulder height, arms nearly straight.", "Pause at the top.", "Lower with control." ] }, "Cable_Front_Raise_Rope": { "name": "Cable Front Raise, Rope", "other_names": [], "steps": [ "Stand facing away from a low pulley holding the rope ends, the rope between your legs.", "Raise the rope forward to shoulder height, arms nearly straight.", "Pause at the top.", "Lower with control." ] }, "Cable_Front_Squat": { "name": "Cable Front Squat", "other_names": [], "steps": [ "Stand facing a low pulley holding a bar across your front shoulders.", "Squat down until your thighs are parallel.", "Keep your elbows up.", "Drive back up." ] }, "Cable_Glute_Kickback_Bent_Knee": { "name": "Cable Glute Kickback, Bent Knee", "other_names": [], "steps": [ "Attach an ankle strap to a low pulley and face it, holding the frame.", "Keeping the knee bent, push your foot back and up.", "Squeeze your glute at the top.", "Return; finish the set and switch sides." ] }, "Cable_Goblet_Squat": { "name": "Cable Goblet Squat", "other_names": [], "steps": [ "Stand facing a low pulley holding the rope at your chest.", "Squat down until your thighs are parallel.", "Keep your chest up.", "Drive back up." ] }, "Cable_Hammer_Curls_-_Rope_Attachment": { "name": "Cable Hammer Curl", "other_names": [], "steps": [ "Attach a rope to a low pulley and hold one end in each hand, palms facing each other.", "Stand tall facing the machine with your arms straight and your elbows by your sides.", "Curl the rope up towards your shoulders, keeping your palms facing each other.", "Squeeze at the top, then lower slowly until your arms are straight.", "Keep your upper arms still and don't lean back to lift the weight." ] }, "Cable_High_Row": { "name": "Cable High Row", "other_names": [], "steps": [ "Kneel or sit facing a high pulley holding a rope or two handles.", "Row down and back towards your upper chest.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Cable_Hip_Abduction": { "name": "Cable Hip Abduction", "other_names": [], "steps": [ "Attach an ankle strap to a low pulley and fasten it to your far ankle.", "Stand side-on to the pulley.", "Lift your leg out to the side.", "Return; finish the set and switch sides." ] }, "Cable_Hip_Adduction": { "name": "Cable Hip Adduction", "other_names": [], "steps": [ "Attach an ankle strap to a low pulley and fasten it to your near ankle.", "Stand side-on to the pulley.", "Pull your leg across in front of the other.", "Return; finish the set and switch sides." ] }, "Cable_Hip_Flexion": { "name": "Cable Hip Flexion", "other_names": [], "steps": [ "Attach an ankle strap to a low pulley and stand facing away from it.", "Lift the strapped knee forward and up.", "Lower with control.", "Finish the set and switch sides." ] }, "Cable_Internal_Rotation": { "name": "Cable Internal Rotation", "other_names": [], "steps": [ "Stand side-on to a pulley at elbow height, holding the handle in the near hand, elbow bent at 90 degrees at your side.", "Rotate your forearm in across your stomach.", "Keep your elbow against your side.", "Return slowly; finish the set and switch sides." ] }, "Cable_One_Arm_Tricep_Extension": { "name": "One-Arm Cable Triceps Extension", "other_names": [], "steps": [ "Attach a single handle to a high pulley and hold it with one hand, palm facing down.", "Stand facing the machine with your elbow bent and tucked against your side, forearm about level with the floor.", "Straighten your arm to push the handle down until your arm is fully straight.", "Let your forearm rise slowly back to the start, then switch arms after the set.", "Keep your upper arm still at your side; only your forearm should move." ] }, "Cable_Overhead_Extension_One-Arm": { "name": "Cable Overhead Extension, One-Arm", "other_names": [], "steps": [ "Stand facing away from a low pulley, holding a handle behind your head with one hand.", "Straighten your arm overhead.", "Keep your upper arm still.", "Lower with control; finish the set and switch sides." ] }, "Cable_Overhead_Triceps_Extension_Bar": { "name": "Cable Overhead Triceps Extension, Bar", "other_names": [], "steps": [ "Stand facing away from a high pulley holding a bar behind your head.", "Straighten your arms forward and up.", "Keep your upper arms still.", "Return with control." ] }, "Cable_Preacher_Curl": { "name": "Cable Preacher Curl", "other_names": [], "steps": [ "Place a preacher bench in front of a low pulley with a straight bar attached.", "Sit with the backs of your upper arms on the pad and hold the bar with an underhand grip, arms nearly straight.", "Curl the bar up towards your shoulders, squeezing your biceps.", "Lower it slowly until your arms are nearly straight.", "Keep your upper arms on the pad throughout and don't let the weight pull your arms straight quickly." ] }, "Cable_Rear_Delt_Fly": { "name": "Cable Rear Delt Fly", "other_names": [], "steps": [ "Set two pulleys at about shoulder height and stand in the middle.", "Cross your arms in front of you and take the left cable in your right hand and the right cable in your left hand.", "With your arms nearly straight, pull your hands out and back to the sides until they're in line with your shoulders.", "Return slowly until your arms cross in front of you again.", "Keep your shoulders down and your elbows slightly bent; don't lean back to move the weight." ] }, "Cable_Rear_Delt_Row": { "name": "Cable Rear Delt Row", "other_names": [], "steps": [ "Face a pulley at chest height holding a rope or two handles.", "Row towards your upper chest with your elbows high and flared.", "Squeeze your rear shoulders.", "Return with control." ] }, "Cable_Reverse_Crunch": { "name": "Cable Reverse Crunch", "other_names": [], "steps": [ "Lie on your back with your feet towards a low pulley, ankle straps attached.", "Pull your knees towards your chest, lifting your hips.", "Lower with control.", "Keep your back on the floor." ] }, "Cable_Reverse_Curl": { "name": "Cable Reverse Curl", "other_names": [], "steps": [ "Stand facing a low pulley holding a bar overhand.", "Curl it up to your shoulders, wrists straight.", "Pause at the top.", "Lower with control." ] }, "Cable_Reverse_Lunge": { "name": "Cable Reverse Lunge", "other_names": [], "steps": [ "Stand facing a low pulley holding a handle in each hand.", "Step back and lower until your back knee nearly touches the floor.", "Push back to the start.", "Alternate legs." ] }, "Cable_Romanian_Deadlift": { "name": "Cable Romanian Deadlift", "other_names": [ "Cable RDL" ], "steps": [ "Stand facing a low pulley holding a bar at your thighs.", "Push your hips back and lower the bar along your legs.", "Stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand." ] }, "Cable_Rope_Curl": { "name": "Cable Rope Curl", "other_names": [], "steps": [ "Stand facing a low pulley holding the rope ends, palms facing in.", "Curl the rope up towards your shoulders.", "Squeeze at the top.", "Lower with control." ] }, "Cable_Rotation": { "name": "Cable Rotation", "other_names": [ "Cable Oblique Twist" ], "steps": [ "Stand side-on to a pulley at chest height, holding the handle with both hands.", "Rotate your torso away from the pulley, arms straight.", "Return with control.", "Finish the set and switch sides." ] }, "Cable_Seated_Lateral_Raise": { "name": "Seated Cable Lateral Raise", "other_names": [], "steps": [ "Sit on a bench side-on to a low pulley and hold the handle in the hand farther from the machine, so the cable crosses your body.", "Sit tall with your arm slightly bent and your hand in front of your hip.", "Raise your arm out to the side until your hand is at shoulder height.", "Lower it slowly back across your body, then switch arms after the set.", "Lead with your elbow and don't lift your shoulder towards your ear." ] }, "Cable_Shoulder_Press": { "name": "Cable Shoulder Press", "other_names": [], "steps": [ "Place a bench with back support between two low pulleys and hold a handle in each hand.", "Sit with your back against the pad and bring the handles to your shoulders, palms facing forward.", "Press the handles up until your arms are straight above your head.", "Lower them slowly back to your shoulders.", "Keep your back against the pad and your stomach braced; don't arch your lower back." ] }, "Cable_Shrug": { "name": "Cable Shrug", "other_names": [], "steps": [ "Stand facing a low pulley holding a straight bar at your thighs.", "Shrug your shoulders up towards your ears.", "Hold for a moment.", "Lower with control." ] }, "Cable_Side_Bend": { "name": "Cable Side Bend", "other_names": [], "steps": [ "Stand side-on to a low pulley holding the handle in the near hand.", "Bend away from the pulley.", "Return to upright with control.", "Finish the set and switch sides." ] }, "Cable_Split_Squat": { "name": "Cable Split Squat", "other_names": [], "steps": [ "Stand in a split stance facing a low pulley, holding a handle in each hand.", "Lower until your back knee nearly touches the floor.", "Drive back up.", "Finish the set and switch legs." ] }, "Cable_Squat": { "name": "Cable Squat", "other_names": [], "steps": [ "Stand facing a low pulley holding a bar at your chest.", "Squat down until your thighs are parallel.", "Lean back slightly against the cable.", "Drive back up." ] }, "Cable_Triceps_Kickback": { "name": "Cable Triceps Kickback", "other_names": [], "steps": [ "Face a low pulley and hinge forward, holding the handle in one hand, upper arm at your side.", "Straighten your arm back.", "Squeeze at the top.", "Return with control; finish the set and switch sides." ] }, "Cable_Twisting_Row": { "name": "Cable Twisting Row", "other_names": [], "steps": [ "Stand facing a pulley at chest height, holding the handle in one hand with your torso turned towards it.", "Row the handle back while rotating your torso away.", "Return with control.", "Finish the set and switch sides." ] }, "Cable_Upright_Row": { "name": "Cable Upright Row", "other_names": [], "steps": [ "Stand facing a low pulley holding a straight bar overhand at your thighs.", "Pull the bar up along your body to just below your chin, elbows high.", "Pause at the top.", "Lower with control." ] }, "Cable_Upright_Row_Rope": { "name": "Cable Upright Row, Rope", "other_names": [], "steps": [ "Stand facing a low pulley holding the rope ends at your thighs.", "Pull the rope up to your chest, spreading the ends apart, elbows high.", "Pause at the top.", "Lower with control." ] }, "Cable_Woodchop_Low_to_High": { "name": "Cable Woodchop, Low to High", "other_names": [], "steps": [ "Stand side-on to a low pulley holding the handle with both hands.", "Pull it diagonally up and across your body above the opposite shoulder.", "Return with control.", "Finish the set and switch sides." ] }, "Cable_Wrist_Curl": { "name": "Cable Wrist Curl", "other_names": [], "steps": [ "Kneel or sit facing a low pulley with your forearms on a bench, holding a bar underhand.", "Let your wrists bend back.", "Curl your wrists up.", "Lower with control." ] }, "Cable_Y_Raise": { "name": "Cable Y Raise", "other_names": [], "steps": [ "Stand between two low pulleys holding the handles with crossed arms, or one handle in one hand.", "Raise your arms up and out into a Y above your head.", "Pause at the top.", "Lower with control." ] }, "Calf_Press_On_The_Leg_Press_Machine": { "name": "Leg Press Calf Raise", "other_names": [ "Calf Press" ], "steps": [ "Sit in the leg press and place the balls of your feet on the bottom edge of the platform, hip-width apart, with your heels off it.", "Press the platform up until your legs are straight but not locked, and release the safety handles.", "Push through the balls of your feet to point your toes and move the platform away.", "Lower the platform slowly by letting your heels come back towards you until your calves stretch.", "Keep your knees straight throughout and keep your feet firmly on the platform." ] }, "Cat-Cow": { "name": "Cat-Cow", "other_names": [ "Cat-Camel" ], "steps": [ "Get on your hands and knees, hands under your shoulders and knees under your hips.", "Breathe in and let your stomach drop, lifting your chest and tailbone.", "Breathe out and round your back towards the ceiling, tucking your chin.", "Move slowly between the two positions." ] }, "Chin-Up": { "name": "Chin-Up", "other_names": [], "steps": [ "Hold a pull-up bar with your palms facing you, hands about shoulder-width apart.", "Hang with your arms straight and your stomach braced.", "Pull yourself up until your chin is above the bar, bringing your elbows down towards your ribs.", "Lower yourself slowly until your arms are straight again.", "Avoid swinging or kicking your legs to get up." ] }, "Clean": { "name": "Clean", "other_names": [ "Squat Clean", "Full Clean" ], "steps": [ "Set up over the bar with a grip just outside your legs, back flat.", "Lift the bar from the floor and extend your hips and knees explosively.", "Pull yourself under the bar and catch it on your shoulders in a front squat.", "Stand up with the bar in the front rack." ] }, "Clean_High_Pull": { "name": "Clean High Pull", "other_names": [], "steps": [ "Set up over the bar with your clean grip.", "Lift the bar and extend your hips and knees explosively.", "Pull the bar up to chest height, elbows high and out.", "Lower the bar with control." ] }, "Clean_Pull": { "name": "Clean Pull", "other_names": [], "steps": [ "Set up over the bar with your clean grip.", "Lift the bar from the floor as for a clean, keeping it close.", "Extend your hips, knees and ankles explosively and shrug at the top.", "Lower the bar back to the floor with control." ] }, "Clean_and_Press": { "name": "Clean and Press", "other_names": [], "steps": [ "Stand with the bar over the middle of your feet, grip it just outside your legs and set a flat back with your hips above your knees.", "Lift the bar by pushing through your legs, then jump it up fast, shrugging and pulling your elbows up.", "Drop under the bar and catch it on the front of your shoulders with your elbows forward, then stand up.", "Press the bar straight up until your arms are straight overhead, moving your head back out of its path.", "Lower the bar to your shoulders, then to your thighs and the floor, keeping your back flat." ] }, "Close-Grip_Barbell_Bench_Press": { "name": "Barbell Bench Press, Close Grip", "other_names": [ "Close-Grip Bench Press" ], "steps": [ "Lie on a flat bench with your eyes under the bar and your feet flat on the floor.", "Hold the bar with your hands about shoulder-width apart, a little narrower than for a normal bench press.", "Lift the bar off the rack and lower it slowly to your lower chest, keeping your elbows close to your sides.", "Press the bar back up until your arms are straight.", "Don't bring your hands too close together; keep your wrists straight above your elbows." ] }, "Close-Grip_Front_Lat_Pulldown": { "name": "Lat Pulldown, Close Grip", "other_names": [ "Close-Grip Pulldown" ], "steps": [ "Sit at a lat pulldown machine with your thighs under the pads.", "Hold the bar with your palms facing away and your hands a little narrower than shoulder-width.", "Lean back slightly and pull the bar down to your upper chest, bringing your elbows down and back.", "Let the bar rise slowly until your arms are straight.", "Keep your chest up and don't swing your body to pull the bar down." ] }, "Commando_Pull-Up": { "name": "Commando Pull-Up", "other_names": [], "steps": [ "Stand under the bar side-on and grip it with your hands close together, one in front of the other.", "Pull up so your head passes to one side of the bar.", "Lower with control, then pull up so your head passes the other side.", "Alternate sides each rep." ] }, "Concentration_Curls": { "name": "Concentration Curl", "other_names": [], "steps": [ "Sit on the end of a bench with your feet wide and hold a dumbbell in one hand.", "Press the back of that upper arm against the inside of your thigh, arm straight and palm facing up.", "Curl the dumbbell up towards your shoulder, keeping your upper arm against your thigh.", "Squeeze at the top, then lower it slowly until your arm is straight, and switch arms after the set.", "Keep your upper body still and let only your forearm move." ] }, "Cossack_Squat": { "name": "Cossack Squat", "other_names": [], "steps": [ "Stand with your feet wide apart, toes turned slightly out.", "Shift your weight to one side and squat down over that leg, keeping the other leg straight with its toes up.", "Go as low as you can with your heel flat and your chest up.", "Push back to the middle and repeat on the other side." ] }, "Cross-Body_Dumbbell_Triceps_Extension": { "name": "Cross-Body Dumbbell Triceps Extension", "other_names": [], "steps": [ "Lie on a bench holding a dumbbell in one hand over your chest.", "Bend your elbow to lower the dumbbell across your body towards the opposite shoulder.", "Straighten your arm back up.", "Finish the set and switch sides." ] }, "Cross-Body_Hammer_Curl": { "name": "Cross-Body Hammer Curl", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your sides, palms facing in.", "Curl one dumbbell up and across your body towards the opposite shoulder.", "Lower it and curl the other.", "Keep your upper arms still." ] }, "Cross-Body_Mountain_Climber": { "name": "Cross-Body Mountain Climber", "other_names": [], "steps": [ "Start in a push-up position.", "Drive one knee towards the opposite elbow.", "Switch legs quickly, bringing the other knee across.", "Keep your hips low and your shoulders over your hands." ] }, "Crunches": { "name": "Crunch", "other_names": [], "steps": [ "Lie on your back with your knees bent and feet flat on the floor.", "Place your hands lightly beside your head or cross them on your chest.", "Squeeze your stomach to lift your shoulders off the floor, curling your ribs towards your hips.", "Pause briefly, then lower your shoulders slowly.", "Don't pull on your head; keep a small gap between your chin and your chest." ] }, "Curtsy_Lunge": { "name": "Curtsy Lunge", "other_names": [], "steps": [ "Stand tall with your feet hip-width apart, hands on your hips.", "Step one leg diagonally behind the other, crossing it as if curtsying.", "Lower until your front thigh is about parallel to the floor.", "Push through the front foot to return to the start, then switch legs." ] }, "Dead_Bug": { "name": "Dead Bug", "other_names": [], "steps": [ "Lie on your back with your arms pointing straight up and your knees bent above your hips.", "Press your lower back gently into the floor and brace your stomach.", "Slowly lower one arm behind your head and straighten the opposite leg towards the floor, without touching it.", "Bring them back to the start and repeat with the other arm and leg.", "Keep your lower back on the floor throughout; don't lower as far if it starts to lift." ] }, "Dead_Bug_Arms_Only": { "name": "Dead Bug, Arms Only", "other_names": [], "steps": [ "Lie on your back with your arms pointing at the ceiling and your knees bent at 90 degrees above your hips.", "Lower one arm overhead towards the floor while keeping your legs still.", "Bring it back and lower the other arm.", "Keep your lower back pressed into the floor." ] }, "Dead_Hang": { "name": "Dead Hang", "other_names": [ "Bar Hang" ], "steps": [ "Grip a pull-up bar overhand, hands about shoulder-width apart.", "Lift your feet and hang with your arms straight and your shoulders relaxed.", "Breathe steadily and hold for the set time.", "Step down with control." ] }, "Decline_Barbell_Bench_Press": { "name": "Decline Barbell Bench Press", "other_names": [], "steps": [ "Lie on a decline bench with your legs secured under the pads and your eyes under the racked bar.", "Hold the bar slightly wider than your shoulders and lift it off the rack, with a spotter if you can.", "Lower the bar slowly to your lower chest.", "Press it back up until your arms are straight above your chest.", "Keep your shoulder blades pulled together and the bar moving under control." ] }, "Decline_Barbell_Bench_Press_Close_Grip": { "name": "Decline Barbell Bench Press, Close Grip", "other_names": [], "steps": [ "Lie on a decline bench with your legs secured and grip the bar about shoulder-width apart.", "Unrack it and lower it to your lower chest, elbows close to your body.", "Press it back up to straight arms.", "Keep the movement controlled." ] }, "Decline_Crunch": { "name": "Decline Crunch", "other_names": [], "steps": [ "Lie back on a decline bench with your knees bent and your feet hooked under the pads.", "Cross your arms on your chest, hold a weight plate against it, or place your hands lightly beside your head.", "Squeeze your stomach to curl your shoulders off the bench, ribs towards your hips. For a sit-up, keep curling until your chest is near your thighs.", "Lower yourself slowly back to the bench without dropping.", "Don't pull on your head; keep a small gap between your chin and your chest." ] }, "Decline_Dumbbell_Bench_Press": { "name": "Decline Dumbbell Bench Press", "other_names": [], "steps": [ "Secure your legs on a decline bench and lie back holding a dumbbell in each hand on your thighs.", "Bring the dumbbells to the sides of your chest as you lie back, then press them up above your chest, palms facing forward.", "Lower the dumbbells slowly to the sides of your lower chest.", "Press them back up until your arms are straight.", "Keep your wrists straight and the dumbbells above your elbows." ] }, "Decline_Dumbbell_Fly": { "name": "Decline Dumbbell Fly", "other_names": [], "steps": [ "Lie on a decline bench with your legs secured, dumbbells over your chest, palms facing in.", "Open your arms out to the sides with a slight bend in the elbows.", "Stop when you feel a stretch in your chest.", "Bring the dumbbells back together over your chest." ] }, "Deficit_Deadlift": { "name": "Deficit Deadlift", "other_names": [], "steps": [ "Stand on a low platform or plate with the bar over your mid-foot.", "Bend down and grip the bar, back flat, hips lower than in a normal deadlift.", "Drive through your feet to stand up with the bar.", "Lower the bar to the floor with control." ] }, "Devil_Press": { "name": "Devil Press", "other_names": [], "steps": [ "Start with a dumbbell in each hand on the floor and do a burpee, chest touching the floor.", "Jump your feet in towards your hands.", "Swing the dumbbells between your legs and up overhead in one motion.", "Lower them back to the floor and repeat." ] }, "Dip_Machine": { "name": "Machine Dip", "other_names": [], "steps": [ "Adjust the seat so the handles are about level with your hips when your arms are bent, then sit with your back against the pad.", "Hold the handles with your elbows bent and pointing back.", "Push the handles down until your arms are straight.", "Let the handles rise slowly until your elbows are bent again.", "Keep your shoulders down and your back against the pad." ] }, "Dips_-_Chest_Version": { "name": "Chest Dip", "other_names": [ "Parallel Bar Dip" ], "steps": [ "Hold the parallel bars and lift yourself up with straight arms.", "Lean your upper body forward and bend your knees, crossing your ankles behind you.", "Bend your elbows to lower yourself until you feel a stretch in your chest, letting your elbows flare slightly.", "Push back up until your arms are straight, keeping the forward lean.", "Stop lowering when your shoulders feel strained; you don't need to go very deep." ] }, "Dips_-_Triceps_Version": { "name": "Triceps Dip", "other_names": [], "steps": [ "Hold the parallel bars and lift yourself up with straight arms.", "Keep your upper body upright and your elbows close to your sides.", "Bend your elbows to lower yourself until your upper arms are about level with the floor.", "Push back up until your arms are straight.", "Keep your shoulders down away from your ears and move slowly at the bottom." ] }, "Dive_Bomber_Push-Up": { "name": "Dive Bomber Push-Up", "other_names": [], "steps": [ "Start in a downward dog position with your feet a little wider than hip-width.", "Bend your elbows and lower your head and chest forward along the floor.", "Straighten your arms and lift your chest, hips low.", "Reverse the movement back to the downward dog position." ] }, "Double_Kettlebell_Clean": { "name": "Double Kettlebell Clean", "other_names": [], "steps": [ "Stand with two kettlebells on the floor between your feet, one in each hand.", "Hike them back between your legs.", "Drive your hips forward and pull both bells into the rack position.", "Lower them back between your legs and repeat." ] }, "Double_Kettlebell_Swing": { "name": "Double Kettlebell Swing", "other_names": [], "steps": [ "Stand with your feet wide, a kettlebell in each hand.", "Hinge and swing both bells back between your legs.", "Snap your hips forward to swing them to chest height.", "Let them fall back and go into the next rep." ] }, "Drag_Curl": { "name": "Drag Curl", "other_names": [ "Barbell Drag Curl" ], "steps": [ "Stand holding a barbell at your thighs with a shoulder-width underhand grip.", "Pull your elbows back and drag the bar up the front of your body to your lower chest.", "Keep the bar touching your body and your shoulders back the whole way.", "Lower the bar the same way to your thighs." ] }, "Dumbbell_Alternate_Bicep_Curl": { "name": "Dumbbell Curl, Alternating", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand, arms by your sides and palms facing your thighs.", "Curl one dumbbell up, turning your palm to face up as it rises towards your shoulder.", "Squeeze at the top, then lower it slowly, turning your palm back in.", "Repeat with the other arm, and keep alternating.", "Keep your elbows by your sides and don't swing your body." ] }, "Dumbbell_Around_the_World": { "name": "Dumbbell Around the World", "other_names": [], "steps": [ "Lie on a bench holding light dumbbells at your thighs, palms up, arms straight.", "Sweep your arms out to the sides and over your head in a wide arc.", "Sweep them back down to your thighs.", "Keep your elbows slightly bent throughout." ] }, "Dumbbell_Bench_Press": { "name": "Dumbbell Bench Press", "other_names": [], "steps": [ "Sit on the end of a flat bench with a dumbbell on each thigh, then lie back, bringing them to the sides of your chest.", "Press the dumbbells up until your arms are straight above your chest, palms facing forward.", "Lower them slowly to the sides of your chest, elbows at a slight angle to your body.", "Press them back up, bringing them close together at the top.", "Keep your feet flat and your shoulder blades pulled together on the bench." ] }, "Dumbbell_Bench_Press_Alternating": { "name": "Dumbbell Bench Press, Alternating", "other_names": [], "steps": [ "Lie on a bench holding two dumbbells over your chest, arms straight.", "Lower one dumbbell to your chest while holding the other up.", "Press it back up, then lower the other.", "Keep alternating." ] }, "Dumbbell_Bench_Press_Close_Grip": { "name": "Dumbbell Bench Press, Close Grip", "other_names": [], "steps": [ "Lie on a bench holding the dumbbells close together over your chest, palms facing in.", "Lower them to your chest, elbows close to your body.", "Press back up to straight arms.", "Keep the dumbbells close throughout." ] }, "Dumbbell_Bench_Press_Neutral_Grip": { "name": "Dumbbell Bench Press, Neutral Grip", "other_names": [ "Neutral-Grip Dumbbell Press" ], "steps": [ "Lie on a bench holding a dumbbell in each hand over your chest, palms facing each other.", "Lower the dumbbells beside your chest, elbows at about 45 degrees.", "Press them back up.", "Keep your shoulder blades pulled together." ] }, "Dumbbell_Bench_Press_One-Arm": { "name": "Dumbbell Bench Press, One-Arm", "other_names": [], "steps": [ "Lie on a bench holding one dumbbell over your chest.", "Lower it to the side of your chest.", "Press it back up without letting your body twist.", "Finish the set and switch sides." ] }, "Dumbbell_Bench_Press_Reverse_Grip": { "name": "Dumbbell Bench Press, Reverse Grip", "other_names": [], "steps": [ "Lie on a bench holding dumbbells over your chest, palms facing your head.", "Lower them to your lower chest, elbows close to your body.", "Press them back up.", "Keep your wrists straight." ] }, "Dumbbell_Bicep_Curl": { "name": "Dumbbell Curl", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand, arms by your sides and palms facing forward.", "Keep your elbows close to your sides and curl both dumbbells up towards your shoulders.", "Squeeze your biceps at the top, then lower them slowly until your arms are straight.", "Keep your upper arms still and don't lean back or swing to lift the weight." ] }, "Dumbbell_Bulgarian_Split_Squat": { "name": "Dumbbell Bulgarian Split Squat", "other_names": [ "Bulgarian Split Squat" ], "steps": [ "Hold a dumbbell in each hand at your sides and stand about a stride in front of a flat bench.", "Rest the top of your rear foot on the bench, front foot flat on the floor.", "Lower straight down until your front thigh is level and your rear knee is near the floor.", "Push through your front foot to stand back up, then switch legs after the set." ] }, "Dumbbell_Burpee": { "name": "Dumbbell Burpee", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand.", "Squat and place the dumbbells on the floor, then jump your feet back into a plank.", "Jump your feet back in and stand up holding the dumbbells.", "Go straight into the next rep." ] }, "Dumbbell_Calf_Raise_Single_Leg": { "name": "Dumbbell Calf Raise, Single Leg", "other_names": [], "steps": [ "Stand on one foot on a step holding a dumbbell in the same-side hand, other hand on a support.", "Let your heel drop below the step.", "Rise as high as you can onto the ball of your foot.", "Lower slowly, finish the set and switch legs." ] }, "Dumbbell_Clean": { "name": "Dumbbell Clean", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand in front of your thighs.", "Push your hips back to lower the dumbbells to your knees.", "Extend explosively and pull the dumbbells up, catching them on your shoulders.", "Lower them back to your thighs." ] }, "Dumbbell_Cuban_Press": { "name": "Dumbbell Cuban Press", "other_names": [], "steps": [ "Stand holding light dumbbells at your thighs.", "Pull them up until your upper arms are level with the floor, elbows out.", "Rotate your forearms up, then press the dumbbells overhead.", "Reverse the movement down." ] }, "Dumbbell_Curtsy_Lunge": { "name": "Dumbbell Curtsy Lunge", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your sides.", "Step one leg diagonally behind the other, crossing it as if curtsying.", "Lower until your front thigh is about parallel to the floor.", "Push back to the start and switch legs." ] }, "Dumbbell_Dead_Bug": { "name": "Dumbbell Dead Bug", "other_names": [], "steps": [ "Lie on your back holding a light dumbbell in each hand over your chest, knees bent at 90 degrees above your hips.", "Lower one arm overhead and extend the opposite leg.", "Return and switch sides.", "Keep your lower back pressed into the floor." ] }, "Dumbbell_Deadlift": { "name": "Dumbbell Deadlift", "other_names": [], "steps": [ "Stand with your feet hip-width apart, a dumbbell in each hand at your sides.", "Push your hips back and bend your knees to lower the dumbbells to mid-shin, back flat.", "Drive through your feet and stand up tall, hips and knees straight.", "Keep the dumbbells close to your legs the whole way." ] }, "Dumbbell_Drag_Curl": { "name": "Dumbbell Drag Curl", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your sides, palms forward.", "Pull your elbows back as you curl, dragging the dumbbells up along your body.", "Stop at your lower chest.", "Lower along the same path." ] }, "Dumbbell_Floor_Fly": { "name": "Dumbbell Floor Fly", "other_names": [], "steps": [ "Lie on the floor holding dumbbells over your chest, palms facing in.", "Open your arms out to the sides with a slight bend in the elbows.", "Lower until your upper arms touch the floor.", "Bring the dumbbells back together over your chest." ] }, "Dumbbell_Floor_Press": { "name": "Dumbbell Floor Press", "other_names": [], "steps": [ "Lie on your back on the floor with your knees bent, holding a dumbbell in each hand above your chest.", "Lower the dumbbells slowly until your upper arms touch the floor, elbows at a slight angle to your body.", "Pause briefly with your arms on the floor, without relaxing.", "Press the dumbbells back up until your arms are straight.", "Let your arms touch the floor lightly instead of dropping onto it." ] }, "Dumbbell_Flyes": { "name": "Dumbbell Fly", "other_names": [], "steps": [ "Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.", "Bend your elbows slightly and keep that bend throughout.", "Open your arms out to the sides in a wide arc until you feel a stretch in your chest.", "Bring the dumbbells back together above your chest along the same arc.", "Don't lower the dumbbells below the level of your shoulders." ] }, "Dumbbell_Frog_Pump": { "name": "Dumbbell Frog Pump", "other_names": [], "steps": [ "Lie on your back holding a dumbbell on your hips, soles of your feet together and knees out.", "Pull your heels close to your buttocks.", "Squeeze your glutes to lift your hips.", "Lower with control." ] }, "Dumbbell_Front_Rack_Carry": { "name": "Dumbbell Front Rack Carry", "other_names": [], "steps": [ "Hold a dumbbell in each hand at your shoulders, elbows in front.", "Stand tall with your core braced.", "Walk forward with short, steady steps.", "Lower the dumbbells when you finish." ] }, "Dumbbell_Front_Raise_Alternating": { "name": "Dumbbell Front Raise, Alternating", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your thighs.", "Raise one arm forward, nearly straight, to shoulder height.", "Lower it and raise the other.", "Don't swing your body." ] }, "Dumbbell_Front_Squat": { "name": "Dumbbell Front Squat", "other_names": [], "steps": [ "Hold a dumbbell in each hand at your shoulders, one end resting on each shoulder.", "Stand with your feet shoulder-width apart, elbows pointing forward.", "Squat down until your thighs are parallel, chest up.", "Drive back up to standing." ] }, "Dumbbell_Glute_Bridge": { "name": "Dumbbell Glute Bridge", "other_names": [], "steps": [ "Lie on your back with your knees bent and feet flat, close to your hips.", "Rest a dumbbell across your hips and hold it at both ends.", "Drive through your heels to lift your hips until your shoulders, hips and knees are in a line.", "Squeeze your glutes at the top, then lower your hips to the floor." ] }, "Dumbbell_Goblet_Squat": { "name": "Dumbbell Goblet Squat", "other_names": [], "steps": [ "Hold one dumbbell upright against your chest, both hands cupped under its top end.", "Stand with your feet a little wider than your hips, toes turned out slightly.", "Squat down until your thighs are at least level, elbows inside your knees, chest up.", "Push through your whole foot to stand back up." ] }, "Dumbbell_Hang_Clean": { "name": "Dumbbell Hang Clean", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your sides.", "Hinge to bring the dumbbells to just above your knees.", "Jump and shrug, catching the dumbbells on your shoulders in a quarter squat.", "Stand up, then lower them to your sides." ] }, "Dumbbell_High_Pull": { "name": "Dumbbell High Pull", "other_names": [], "steps": [ "Stand holding a dumbbell in each hand at your thighs.", "Hinge slightly, then extend your hips explosively.", "Pull the dumbbells up to chest height, elbows high and out.", "Lower them with control." ] }, "Dumbbell_Hip_Thrust": { "name": "Dumbbell Hip Thrust", "other_names": [], "steps": [ "Sit on the floor with your upper back against the side of a bench, knees bent and feet flat.", "Rest a dumbbell across your hips and hold it at both ends.", "Drive through your heels to lift your hips until your torso and thighs are level.", "Squeeze your glutes at the top, then lower your hips back down." ] }, "Dumbbell_Incline_Row": { "name": "Incline Dumbbell Row", "other_names": [ "Chest-Supported Dumbbell Row" ], "steps": [ "Set an incline bench to a low angle and lie face down on it, holding a dumbbell in each hand with your arms hanging straight.", "Keep your chest on the pad and your feet on the floor.", "Pull the dumbbells up to the sides of your ribs, squeezing your shoulder blades together.", "Lower them slowly until your arms are straight.", "Keep your chest on the bench throughout; don't lift it to help the weight up." ] }, "Dumbbell_Internal_Rotation": { "name": "Dumbbell Internal Rotation", "other_names": [], "steps": [ "Lie on your side on your working arm's side, elbow bent at 90 degrees, a light dumbbell in that hand.", "Rotate the dumbbell up towards your stomach, keeping your elbow in place.", "Lower slowly.", "Finish the set, then switch sides." ] }, "Dumbbell_JM_Press": { "name": "Dumbbell JM Press", "other_names": [], "steps": [ "Lie on a bench holding dumbbells over your chest, palms facing each other.", "Bend your elbows forward, lowering the dumbbells towards your shoulders.", "Keep your elbows pointing towards your feet.", "Press back up to straight arms." ] }, "Dumbbell_L_Raise": { "name": "Dumbbell L Raise", "other_names": [ "L Lateral Raise" ], "steps": [ "Stand holding light dumbbells, one arm at your side and the other in front.", "Raise one arm out to the side and the other forward, both to shoulder height.", "Lower both together.", "Switch arms each rep." ] }, "Dumbbell_Lateral_Lunge": { "name": "Dumbbell Lateral Lunge", "other_names": [ "Side Lunge" ], "steps": [ "Stand tall with a dumbbell in each hand and your feet hip-width apart.", "Take a wide step to one side and bend that knee, pushing your hips back.", "Keep the other leg straight and both feet pointing forward.", "Push off the bent leg to return to the start, then repeat on the other side." ] }, "Dumbbell_Lateral_Step-Up": { "name": "Dumbbell Lateral Step-Up", "other_names": [], "steps": [ "Stand side-on to a box holding a dumbbell in each hand.", "Place the near foot on the box.", "Drive through that foot to stand on the box.", "Lower with control, finish the set and switch sides." ] }, "Dumbbell_Lunges": { "name": "Dumbbell Lunge", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.", "Take a long step forward with one leg and lower your back knee towards the floor.", "Push through your front foot to step back to the start, then repeat with the other leg.", "For walking lunges, bring your back foot forward into the next step instead of stepping back.", "Keep your upper body upright and your front knee in line with your toes." ] }, "Dumbbell_Overhead_Carry": { "name": "Dumbbell Overhead Carry", "other_names": [], "steps": [ "Press a dumbbell overhead in one or both hands and lock your arms out.", "Brace your core and keep your ribs down.", "Walk forward with short, steady steps.", "Lower the dumbbells and switch hands if carrying one." ] }, "Dumbbell_Overhead_Extension_One-Arm": { "name": "Dumbbell Overhead Extension, One-Arm", "other_names": [], "steps": [ "Stand or sit holding a dumbbell overhead in one hand.", "Lower it behind your head by bending your elbow.", "Keep your upper arm pointing up.", "Straighten your arm, finish the set and switch sides." ] }, "Dumbbell_Pendlay_Row": { "name": "Dumbbell Pendlay Row", "other_names": [], "steps": [ "Stand over two dumbbells on the floor, torso level with the floor, back flat.", "Grip the dumbbells.", "Row them explosively to your lower chest.", "Lower them back to the floor and let them settle." ] }, "Dumbbell_Pistol_Squat": { "name": "Dumbbell Pistol Squat", "other_names": [], "steps": [ "Stand on one leg holding a light dumbbell out in front of you with both hands.", "Extend the other leg forward.", "Squat down on the standing leg as low as you can, using the weight to balance.", "Drive back up, finish the set and switch legs." ] }, "Dumbbell_Preacher_Curl": { "name": "Dumbbell Preacher Curl", "other_names": [], "steps": [ "Sit at a preacher bench with one or both upper arms on the pad, holding dumbbells underhand.", "Curl the dumbbells up towards your shoulders.", "Squeeze at the top.", "Lower until your arms are almost straight." ] }, "Dumbbell_Pullover_Crunch": { "name": "Dumbbell Pullover Crunch", "other_names": [], "steps": [ "Lie on your back holding a dumbbell overhead, knees bent.", "Pull the dumbbell over your chest while crunching up and bringing your knees in.", "Lower back to the start.", "Move with control." ] }, "Dumbbell_Push_Press": { "name": "Dumbbell Push Press", "other_names": [], "steps": [ "Stand holding a dumbbell at each shoulder, palms forward.", "Dip by bending your knees slightly, torso upright.", "Drive up with your legs and use that push to press the dumbbells overhead.", "Lock your arms out over your head, then lower the dumbbells to your shoulders." ] }, "Dumbbell_Rear_Delt_Row": { "name": "Dumbbell Rear Delt Row", "other_names": [], "steps": [ "Bend forward holding a dumbbell in each hand, torso nearly level with the floor.", "Row the dumbbells up with your elbows flared out to the sides.", "Squeeze your rear shoulders at the top.", "Lower with control." ] }, "Dumbbell_Rear_Lunge": { "name": "Dumbbell Reverse Lunge", "other_names": [ "Rear Lunge", "Backward Lunge" ], "steps": [ "Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.", "Take a long step back with one leg and lower your back knee towards the floor.", "Push through your front foot to bring your back foot forward to the start.", "Repeat with the other leg.", "Keep most of your weight on your front foot and your upper body upright." ] }, "Dumbbell_Reverse_Curl": { "name": "Dumbbell Reverse Curl", "other_names": [], "steps": [ "Stand holding dumbbells at your thighs with an overhand grip.", "Curl them up to your shoulders with straight wrists.", "Pause at the top.", "Lower with control." ] }, "Dumbbell_Reverse_Wrist_Curl": { "name": "Dumbbell Reverse Wrist Curl", "other_names": [], "steps": [ "Sit on a bench with your forearms on your thighs, holding dumbbells overhand past your knees.", "Let your wrists bend down.", "Lift the backs of your hands as far as you can.", "Lower with control." ] }, "Dumbbell_Romanian_Deadlift": { "name": "Dumbbell Romanian Deadlift", "other_names": [ "Dumbbell RDL" ], "steps": [ "Stand tall holding the dumbbells in front of your thighs, palms facing you.", "Unlock your knees and push your hips back, lowering the dumbbells down the front of your legs.", "Stop just below your knees, when you feel a stretch in your hamstrings, back flat.", "Squeeze your glutes and drive your hips forward to stand back up." ] }, "Dumbbell_Russian_Twist": { "name": "Dumbbell Russian Twist", "other_names": [], "steps": [ "Sit on the floor with your knees bent, heels down, and lean back to about 45 degrees.", "Hold one dumbbell upright in both hands in front of your chest.", "Rotate your torso to bring the dumbbell beside one hip.", "Twist to the other side, keeping your chest up and your back straight." ] }, "Dumbbell_Scaption": { "name": "Dumbbell Scaption", "other_names": [ "Scaption" ], "steps": [ "Stand holding light dumbbells at your sides, thumbs up.", "Raise your arms forward at about 30 degrees out from your body.", "Stop at shoulder height.", "Lower with control." ] }, "Dumbbell_Seal_Row": { "name": "Dumbbell Seal Row", "other_names": [], "steps": [ "Lie face down on a raised flat bench holding a dumbbell in each hand, arms hanging.", "Row the dumbbells up towards your hips.", "Squeeze your shoulder blades at the top.", "Lower with control." ] }, "Dumbbell_Shoulder_Press": { "name": "Dumbbell Shoulder Press", "other_names": [ "Dumbbell Overhead Press" ], "steps": [ "Stand tall with a dumbbell in each hand at shoulder height, palms facing forward and elbows below your wrists.", "Brace your stomach and squeeze your glutes.", "Press the dumbbells up until your arms are straight above your head.", "Lower them slowly back to shoulder height.", "Don't lean back or arch your lower back to push the weight up." ] }, "Dumbbell_Shrug": { "name": "Dumbbell Shrug", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand at your sides, palms facing in.", "Lift your shoulders straight up towards your ears as high as you can.", "Hold briefly at the top, then lower your shoulders slowly.", "Keep your arms straight and move straight up and down without rolling your shoulders." ] }, "Dumbbell_Side_Bend": { "name": "Dumbbell Side Bend", "other_names": [], "steps": [ "Stand tall with your feet hip-width apart and a dumbbell in one hand at your side, other hand on your hip.", "Bend sideways towards the dumbbell, letting it slide down your leg.", "Use the opposite side of your waist to pull yourself back up to standing.", "Finish the set, then switch sides.", "Bend only to the side; don't lean forward or back." ] }, "Dumbbell_Single-Leg_Romanian_Deadlift": { "name": "Dumbbell Single-Leg Romanian Deadlift", "other_names": [ "Dumbbell Single-Leg RDL" ], "steps": [ "Stand on one leg holding a dumbbell in the opposite hand.", "Hinge forward at the hips, letting the free leg extend straight behind you.", "Lower the dumbbell towards the floor until your torso is about level, hips square.", "Return upright, finish the set and switch legs." ] }, "Dumbbell_Sit-Up": { "name": "Dumbbell Sit-Up", "other_names": [ "Weighted Sit-Up" ], "steps": [ "Lie on your back with your knees bent, holding a dumbbell on your chest.", "Sit all the way up.", "Lower back down with control.", "Hook your feet under something if you need to." ] }, "Dumbbell_Snatch": { "name": "Dumbbell Snatch", "other_names": [], "steps": [ "Stand with a dumbbell on the floor between your feet.", "Squat down and grip it with one hand, back flat.", "Extend explosively and pull the dumbbell straight up, punching it overhead.", "Lower it back down, finish the set and switch hands." ] }, "Dumbbell_Spider_Curl": { "name": "Dumbbell Spider Curl", "other_names": [], "steps": [ "Lie face down on an incline bench, arms hanging straight down, holding dumbbells underhand.", "Curl the dumbbells up towards your shoulders without moving your upper arms.", "Squeeze at the top.", "Lower with control." ] }, "Dumbbell_Squat": { "name": "Dumbbell Squat", "other_names": [], "steps": [ "Stand with your feet about shoulder-width apart, holding a dumbbell in each hand at your sides.", "Push your hips back and bend your knees to squat until your thighs are about level with the floor.", "Push through your whole foot to stand back up.", "Keep your chest up, your heels down and your knees in line with your toes." ] }, "Dumbbell_Squeeze_Press": { "name": "Dumbbell Squeeze Press", "other_names": [ "Crush Press" ], "steps": [ "Lie on a bench holding two dumbbells together over your chest, palms facing each other.", "Squeeze the dumbbells against each other hard.", "Lower them to your chest while keeping them pressed together.", "Press back up." ] }, "Dumbbell_Step_Ups": { "name": "Dumbbell Step-Up", "other_names": [], "steps": [ "Stand facing a sturdy box or bench about knee height, with a dumbbell in each hand at your sides.", "Place one whole foot on the box.", "Push through that foot to step up until you're standing tall on the box, bringing your other foot up beside it.", "Step down slowly with the foot you brought up last, then repeat.", "Drive with the leg on the box and avoid pushing off with the foot on the floor." ] }, "Dumbbell_Suitcase_Carry": { "name": "Suitcase Carry", "other_names": [ "Dumbbell Suitcase Carry", "One-Arm Farmer's Walk" ], "steps": [ "Hold one heavy dumbbell in one hand at your side, the other arm free.", "Stand tall with your shoulders level and your core braced.", "Walk forward with short, steady steps without leaning towards the weight.", "Set the dumbbell down, switch hands and walk back." ] }, "Dumbbell_Suitcase_Deadlift": { "name": "Dumbbell Suitcase Deadlift", "other_names": [], "steps": [ "Stand with a dumbbell on the floor beside one foot.", "Squat down with a flat back and grip it, shoulders level.", "Stand up without leaning towards the weight.", "Lower it back down, finish the set and switch sides." ] }, "Dumbbell_Sumo_Squat": { "name": "Dumbbell Sumo Squat", "other_names": [ "Plié Squat" ], "steps": [ "Stand in a wide stance with your toes turned out, holding one dumbbell by its top end between your legs.", "Squat down until your thighs are near level, pushing your knees out over your toes.", "Keep your torso upright and your arms straight.", "Push through your feet to stand back up." ] }, "Dumbbell_Swing": { "name": "Dumbbell Swing", "other_names": [], "steps": [ "Stand with your feet wider than your hips, holding one dumbbell by an end with both hands.", "Hinge and swing the dumbbell back between your legs.", "Snap your hips forward and swing the dumbbell up to chest height.", "Let it fall back between your legs and go into the next rep." ] }, "Dumbbell_Thruster": { "name": "Dumbbell Thruster", "other_names": [], "steps": [ "Hold a dumbbell on the front of each shoulder, palms facing in.", "Squat down until your thighs are level, torso upright.", "Drive up out of the squat and, in one movement, press the dumbbells overhead.", "Lower the dumbbells to your shoulders as you go down into the next squat." ] }, "Dumbbell_Toe_Touch": { "name": "Dumbbell Toe Touch", "other_names": [], "steps": [ "Lie on your back with your legs pointing up, holding a dumbbell straight over your chest.", "Reach the dumbbell up towards your toes, lifting your shoulders off the floor.", "Lower with control.", "Keep your legs still." ] }, "Dumbbell_Triceps_Kickback_Two-Arm": { "name": "Dumbbell Triceps Kickback, Two-Arm", "other_names": [], "steps": [ "Hinge forward holding a dumbbell in each hand, upper arms at your sides and elbows bent.", "Straighten both arms back.", "Squeeze your triceps at the top.", "Lower with control." ] }, "Dumbbell_V-Up": { "name": "Dumbbell V-Up", "other_names": [], "steps": [ "Lie on your back with your legs straight and a light dumbbell held overhead.", "Lift your legs and torso and reach the dumbbell to your feet.", "Lower both ends back down.", "Keep your arms straight." ] }, "Dumbbell_W_Raise": { "name": "Dumbbell W Raise", "other_names": [], "steps": [ "Lie face down on an incline bench holding light dumbbells, elbows bent.", "Pull your elbows back and squeeze your shoulder blades, arms in a W shape.", "Pause at the top.", "Lower with control." ] }, "Dumbbell_Walking_Lunge": { "name": "Dumbbell Walking Lunge", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand at your sides.", "Take a long step forward and lower until your front thigh is level and your back knee is near the floor.", "Push through your front foot and bring your back leg through into the next step.", "Keep your torso upright as you walk." ] }, "Dumbbell_Windmill": { "name": "Dumbbell Windmill", "other_names": [], "steps": [ "Press a dumbbell overhead in one hand, feet wider than shoulders, toes turned away from that arm.", "Push your hips out to the side and lower your free hand down your leg towards the floor.", "Keep your eyes on the dumbbell and your arm straight.", "Return upright; finish the set and switch sides." ] }, "Dumbbell_Woodchop": { "name": "Dumbbell Woodchop", "other_names": [], "steps": [ "Stand holding one dumbbell with both hands by one hip.", "Swing it diagonally up and across your body to above the opposite shoulder, pivoting your feet.", "Bring it back down with control.", "Finish the set and switch sides." ] }, "Dumbbell_Wrist_Curl": { "name": "Dumbbell Wrist Curl", "other_names": [], "steps": [ "Sit on a bench with your forearms on your thighs, holding dumbbells underhand past your knees.", "Let your wrists bend back.", "Curl your wrists up as far as you can.", "Lower with control." ] }, "Dumbbell_Y_Raise": { "name": "Dumbbell Y Raise", "other_names": [], "steps": [ "Lie face down on an incline bench holding light dumbbells, arms hanging.", "Raise your arms up and forward in a Y shape, thumbs up.", "Pause at the top.", "Lower with control." ] }, "Dumbbell_Z_Press": { "name": "Dumbbell Z Press", "other_names": [], "steps": [ "Sit on the floor with your legs straight in front of you, holding a dumbbell at each shoulder.", "Sit tall without leaning back.", "Press the dumbbells overhead until your arms are straight.", "Lower them to your shoulders." ] }, "EZ-Bar_Curl": { "name": "EZ-Bar Curl", "other_names": [], "steps": [ "Stand tall holding an EZ bar with an underhand grip on the angled parts, arms straight.", "Keep your elbows close to your sides and curl the bar up towards your shoulders.", "Squeeze your biceps at the top, then lower the bar slowly until your arms are straight.", "Keep your upper arms still and don't lean back or swing." ] }, "EZ-Bar_Drag_Curl": { "name": "EZ-Bar Drag Curl", "other_names": [], "steps": [ "Stand holding an EZ bar underhand at your thighs.", "Pull your elbows back as you curl, dragging the bar up along your body.", "Stop when the bar reaches your lower chest.", "Lower it along the same path." ] }, "EZ-Bar_Front_Raise": { "name": "EZ-Bar Front Raise", "other_names": [], "steps": [ "Stand holding an EZ bar overhand at your thighs.", "Lift it forward and up, arms nearly straight, to eye level.", "Lower with control.", "Don't swing your body." ] }, "EZ-Bar_Overhead_Triceps_Extension": { "name": "EZ-Bar Overhead Triceps Extension", "other_names": [], "steps": [ "Stand or sit holding an EZ bar overhead on the inner angled grips.", "Lower the bar behind your head by bending your elbows.", "Keep your upper arms pointing up.", "Straighten your arms back to the top." ] }, "EZ-Bar_Preacher_Curl": { "name": "EZ-Bar Preacher Curl", "other_names": [], "steps": [ "Sit at a preacher bench with your upper arms on the pad, holding an EZ bar underhand.", "Curl the bar up towards your shoulders.", "Squeeze at the top.", "Lower until your arms are almost straight." ] }, "EZ-Bar_Pullover": { "name": "EZ-Bar Pullover", "other_names": [], "steps": [ "Lie on a bench holding an EZ bar over your chest on the inner grips.", "With a slight bend in your elbows, lower the bar back over your head.", "Stop when your arms are in line with your body.", "Pull it back over your chest." ] }, "EZ-Bar_Reverse_Curl": { "name": "EZ-Bar Reverse Curl", "other_names": [], "steps": [ "Stand holding an EZ bar with an overhand grip on the angled parts.", "Curl the bar up to your shoulders, elbows at your sides.", "Keep your wrists straight.", "Lower with control." ] }, "EZ-Bar_Reverse_Preacher_Curl": { "name": "EZ-Bar Reverse Preacher Curl", "other_names": [], "steps": [ "Sit at a preacher bench with your upper arms on the pad, holding an EZ bar overhand.", "Curl the bar up towards your shoulders, wrists straight.", "Pause at the top.", "Lower until your arms are almost straight." ] }, "EZ-Bar_Skullcrusher": { "name": "EZ-Bar Skull Crusher", "other_names": [ "Skullcrusher", "Nose Breaker", "Lying Triceps Extension" ], "steps": [ "Lie on a flat bench holding an EZ bar above your chest with an overhand grip on the inner angled parts.", "Keep your upper arms still and bend your elbows to lower the bar towards your forehead.", "Stop just above your forehead, then straighten your arms to press the bar back up.", "Keep your elbows pointing up and in, not out to the sides.", "Move slowly near your head, and use a weight you can control." ] }, "EZ-Bar_Upright_Row": { "name": "EZ-Bar Upright Row", "other_names": [], "steps": [ "Stand holding an EZ bar overhand at your thighs, hands on the angled parts.", "Pull it up along your body until it is just below your chin, elbows high.", "Pause at the top.", "Lower with control." ] }, "EZ-Bar_Wrist_Curl": { "name": "EZ-Bar Wrist Curl", "other_names": [], "steps": [ "Sit on a bench with your forearms on your thighs, holding an EZ bar underhand.", "Let your wrists bend back so the bar hangs past your knees.", "Curl your wrists up as far as you can.", "Lower with control." ] }, "Elevated_Cable_Rows": { "name": "Elevated Cable Row", "other_names": [ "Deficit Cable Row" ], "steps": [ "Place a low platform or step on the seat of a low-pulley row station and sit on it, feet braced and knees slightly bent.", "Hold the handle with straight arms, letting your shoulders reach forward for a stretch.", "Pull the handle to your lower ribs, squeezing your shoulder blades together.", "Let it return slowly until your arms are straight.", "Keep your back straight and your upper body still; don't rock back to move the weight." ] }, "External_Rotation_with_Cable": { "name": "Cable External Rotation", "other_names": [], "steps": [ "Set a pulley at about elbow height and stand side-on to it, holding the handle in the hand farther from the machine.", "Keep that elbow bent at a right angle and tucked against your side, forearm across your stomach.", "Rotate your forearm out, away from your body, as far as you comfortably can while keeping your elbow at your side.", "Return slowly to the start, then switch sides after the set.", "Use a light weight and move slowly; your upper arm shouldn't move." ] }, "Face_Pull": { "name": "Face Pull", "other_names": [], "steps": [ "Attach a rope to a pulley set at about face height and hold the ends with your palms facing in.", "Step back until your arms are straight and the cable is taut, standing tall.", "Pull the rope towards your face, separating the ends and bringing your elbows out and back, level with your shoulders.", "Squeeze your shoulder blades together, then return slowly until your arms are straight.", "Keep your shoulders down and don't lean back to pull." ] }, "Farmers_Walk": { "name": "Farmer's Walk", "other_names": [ "Farmer's Carry" ], "steps": [ "Place a heavy dumbbell, kettlebell or farmer's handle beside each foot.", "Squat down with a flat back, grip the handles firmly and stand up tall.", "Walk forward with short, steady steps, arms straight at your sides.", "Stop after the distance or time you've set and set the weights down by squatting, not bending your back.", "Keep your shoulders back and your stomach braced; don't let the weights swing." ] }, "Flat_Bench_Lying_Leg_Raise": { "name": "Lying Leg Raise", "other_names": [], "steps": [ "Lie on your back on a flat bench and hold the sides of the bench behind your head.", "Straighten your legs out in line with the bench, with your knees slightly soft.", "Raise your legs until they point straight up, keeping them together.", "Lower them slowly until they're level with the bench, without letting them drop.", "Keep your lower back pressed into the bench; bend your knees more if it lifts." ] }, "Floor_Glute-Ham_Raise": { "name": "Floor Glute-Ham Raise", "other_names": [], "steps": [ "Kneel on a pad with your ankles held down, body straight from knees to head.", "Lower your body forward with your hips extended until you are almost parallel to the floor.", "Pull yourself back up with your hamstrings, keeping your hips straight.", "Use your hands to help if you can't make it back up." ] }, "Flutter_Kicks": { "name": "Flutter Kicks", "other_names": [], "steps": [ "Lie on your back with your legs straight and your hands under your hips.", "Lift your heels a few centimetres off the floor.", "Kick your legs up and down in small, quick alternating movements.", "Keep your lower back pressed into the floor." ] }, "Forward_Lunge": { "name": "Forward Lunge", "other_names": [ "Bodyweight Lunge" ], "steps": [ "Stand tall with your feet hip-width apart, hands on your hips.", "Step forward with one leg and lower until both knees are bent at about 90 degrees.", "Keep your front knee over your foot and your torso upright.", "Push through the front foot to step back to the start, then switch legs." ] }, "Frog_Pump": { "name": "Frog Pump", "other_names": [], "steps": [ "Lie on your back, bring the soles of your feet together and let your knees fall out to the sides.", "Pull your heels in close to your buttocks.", "Squeeze your glutes to lift your hips off the floor.", "Lower with control and repeat." ] }, "Front_Barbell_Squat": { "name": "Barbell Front Squat", "other_names": [], "steps": [ "Set the bar in a rack at about shoulder height and step under it so it sits on the front of your shoulders, close to your throat.", "Hold the bar with your fingertips just outside your shoulders and lift your elbows high, upper arms about level with the floor.", "Step back, stand with your feet about shoulder-width apart and squat down, keeping your chest up and elbows high.", "Go until your thighs are at least level with the floor, then push through your whole foot to stand up.", "Keep your elbows up throughout so the bar stays on your shoulders; if they drop, the bar rolls forward." ] }, "Front_Dumbbell_Raise": { "name": "Dumbbell Front Raise", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand in front of your thighs, palms facing your body.", "With your arms nearly straight, raise one or both dumbbells in front of you to shoulder height.", "Pause briefly, then lower slowly back to your thighs.", "Keep your upper body still and don't swing the weights up." ] }, "Front_Squats_With_Two_Kettlebells": { "name": "Double Kettlebell Front Squat", "other_names": [ "Kettlebell Front Squat" ], "steps": [ "Hold a kettlebell in each hand at your shoulders, handles in your palms and the bells against your forearms, elbows tucked in.", "Stand with your feet about shoulder-width apart, toes turned out slightly.", "Push your hips back and bend your knees to squat as deep as you can with your chest up.", "Push through your whole foot to stand back up.", "Keep your elbows close to your body and your back straight throughout." ] }, "Glute_Bridge_March": { "name": "Glute Bridge March", "other_names": [], "steps": [ "Lie on your back with your knees bent and your feet flat, then lift your hips into a bridge.", "Lift one foot off the floor and bring the knee towards your chest.", "Put it down and lift the other foot.", "Keep your hips high and level throughout." ] }, "Glute_Ham_Raise": { "name": "Glute Ham Raise", "other_names": [ "GHR" ], "steps": [ "Adjust the glute ham bench so your knees are just behind the pad and your feet are secured against the foot plate.", "Start with your body upright on your knees, straight from knees to head.", "Lower your upper body forward slowly by straightening your knees, keeping your hips straight.", "Pull yourself back up by pressing your toes into the plate and bending your knees.", "Keep your glutes squeezed so your hips don't bend; use your hands to help at first if needed." ] }, "Goblet_Squat": { "name": "Goblet Squat", "other_names": [], "steps": [ "Hold a kettlebell by the handle, or a dumbbell by one end, close to your chest with your elbows pointing down.", "Stand with your feet about shoulder-width apart, toes turned out slightly.", "Squat down between your legs, keeping your chest up, until your elbows are near the inside of your knees.", "Push through your whole foot to stand back up.", "Keep the weight close to your chest and your heels on the floor." ] }, "Good_Morning": { "name": "Good Morning", "other_names": [], "steps": [ "Place a barbell across your upper back from a rack and stand with your feet hip-width apart, knees slightly bent.", "Brace your stomach and keep your back flat.", "Push your hips back to lean forward until your upper body is nearly level with the floor, or until you feel a stretch in your hamstrings.", "Squeeze your glutes to raise your upper body back to standing.", "Keep your back flat throughout and start with a light weight." ] }, "Gorilla_Row": { "name": "Gorilla Row", "other_names": [], "steps": [ "Stand wide with two kettlebells on the floor between your feet and hinge forward.", "Grip both bells, back flat.", "Row one bell up while pushing the other into the floor.", "Lower it and row the other." ] }, "Guillotine_Press": { "name": "Guillotine Press", "other_names": [ "Neck Press" ], "steps": [ "Lie on the bench and grip the bar wider than for a normal bench press.", "Lower the bar towards your upper chest or neck, elbows flared.", "Press it back up to straight arms.", "Use light weight and a spotter." ] }, "Hack_Squat": { "name": "Hack Squat", "other_names": [], "steps": [ "Stand on the hack squat platform with your back against the pad and your shoulders under the shoulder pads.", "Place your feet about shoulder-width apart in the middle of the platform and release the safety handles.", "Bend your knees to lower yourself until your thighs are about level with the platform.", "Push through your whole foot to straighten your legs, stopping just short of locking your knees.", "Keep your back against the pad and your knees in line with your toes." ] }, "Half-Kneeling_Landmine_Rotation": { "name": "Half-Kneeling Landmine Rotation", "other_names": [], "steps": [ "Kneel on one knee holding the end of a landmine barbell in front of your chest with both arms extended.", "Rotate the bar down towards the outside of one hip.", "Bring it back up and across to the other side.", "Keep your hips still and your arms straight." ] }, "Half-Kneeling_Pallof_Press": { "name": "Half-Kneeling Pallof Press", "other_names": [], "steps": [ "Kneel on one knee side-on to a pulley at chest height, holding the handle at your chest.", "Press it straight out.", "Resist the pull towards the pulley.", "Return; finish the set and switch sides." ] }, "Hammer_Curls": { "name": "Dumbbell Hammer Curl", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.", "Keep your elbows close to your sides and curl both dumbbells up, palms still facing in.", "Squeeze at the top, then lower them slowly until your arms are straight.", "Keep your upper arms still and don't swing your body." ] }, "Hammer_Grip_Incline_DB_Bench_Press": { "name": "Incline Dumbbell Press, Neutral Grip", "other_names": [ "Neutral-Grip Incline Dumbbell Press" ], "steps": [ "Set an incline bench to a moderate angle and lie back with a dumbbell in each hand.", "Hold the dumbbells above your chest with your palms facing each other.", "Lower them slowly to the sides of your chest, keeping your elbows close to your body.", "Press them back up until your arms are straight.", "Keep your palms facing each other and your shoulder blades against the bench throughout." ] }, "Handstand_Push-Ups": { "name": "Handstand Push-Up", "other_names": [ "HSPU" ], "steps": [ "Place your hands on the floor a little wider than your shoulders, about a hand's length from a wall.", "Kick up into a handstand with your heels against the wall and your arms straight.", "Bend your elbows to lower your head slowly towards the floor, with your head slightly in front of your hands.", "Push back up until your arms are straight.", "Only try this once you can hold a handstand against a wall comfortably; put a folded mat under your head." ] }, "Hang_Clean": { "name": "Hang Clean", "other_names": [], "steps": [ "Stand holding a barbell at your thighs with an overhand grip just outside your legs.", "Push your hips back and bend your knees slightly so the bar lowers to just above your knees, back flat.", "Jump the bar up fast by straightening your hips and knees, shrugging and pulling your elbows up.", "Drop under the bar and catch it on the front of your shoulders with your elbows forward, then stand up.", "Keep the bar close to your body throughout, and learn the lift with a light bar first." ] }, "Hang_Power_Clean": { "name": "Hang Power Clean", "other_names": [], "steps": [ "Stand with a barbell at your hips, grip just outside your legs.", "Push your hips back to lower the bar to just above the knees.", "Jump explosively, shrug and catch the bar on your shoulders in a quarter squat.", "Stand up with the bar in the front rack." ] }, "Hang_Power_Snatch": { "name": "Hang Power Snatch", "other_names": [], "steps": [ "Stand with a barbell in a wide snatch grip at your hips.", "Push your hips back to lower the bar to just above the knees.", "Jump explosively, shrug and pull the bar up, catching it overhead in a quarter squat.", "Stand up with the bar locked out overhead." ] }, "Hang_Snatch": { "name": "Hang Snatch", "other_names": [], "steps": [ "Stand with a barbell in a wide snatch grip at your hips.", "Push your hips back to lower the bar to just above the knees.", "Jump explosively, shrug, and pull yourself under the bar into an overhead squat.", "Stand up with the bar locked out overhead." ] }, "Hanging_Knee_Raise": { "name": "Hanging Knee Raise", "other_names": [], "steps": [ "Hang from the bar with an overhand grip and straight arms.", "Bring your knees up towards your chest, curling your hips up.", "Lower your legs with control.", "Avoid swinging; pause at the bottom if you need to." ] }, "Hanging_Leg_Raise": { "name": "Hanging Leg Raise", "other_names": [], "steps": [ "Hang from a pull-up bar with your hands about shoulder-width apart and your legs straight.", "Brace your stomach and keep your body still.", "Raise your legs until your thighs are at least level with the floor, bending your knees if you need to.", "Lower them slowly back to the start.", "Avoid swinging; pause at the bottom if you start to sway." ] }, "High_Knees": { "name": "High Knees", "other_names": [], "steps": [ "Stand tall with your feet hip-width apart.", "Run in place, driving each knee up to hip height.", "Pump your arms as you would when sprinting.", "Stay on the balls of your feet and keep a fast rhythm." ] }, "Hollow_Hold": { "name": "Hollow Hold", "other_names": [ "Hollow Body Hold" ], "steps": [ "Lie on your back with your arms overhead and your legs straight.", "Press your lower back into the floor and lift your shoulders and legs a few centimetres off it.", "Hold this shallow banana shape, keeping your lower back down.", "Bend your knees or bring your arms in if your back lifts." ] }, "Hollow_Rock": { "name": "Hollow Rock", "other_names": [ "Hollow Body Rock" ], "steps": [ "Lie on your back and lift into a hollow hold, arms overhead and legs straight.", "Rock back towards your shoulders, then forward towards your hips.", "Keep the same shape throughout; the movement comes from the rock, not from bending.", "Stop when you can't keep your lower back rounded." ] }, "Hyperextensions_Back_Extensions": { "name": "Back Extension", "other_names": [ "Hyperextension", "Back Hyper" ], "steps": [ "Set the back extension bench so the top of the pad sits just below your hips, then lock your heels under the foot pads.", "Cross your arms on your chest and let your upper body hang down, back straight.", "Raise your upper body until it's in line with your legs.", "Lower it slowly back down.", "Stop when your body is straight; don't arch your back beyond that." ] }, "Incline_Barbell_Bench_Press_Close_Grip": { "name": "Incline Barbell Bench Press, Close Grip", "other_names": [], "steps": [ "Lie on an incline bench and grip the bar about shoulder-width apart.", "Unrack it and lower it to your upper chest, elbows close to your body.", "Press it back up to straight arms.", "Keep your shoulder blades pulled together." ] }, "Incline_Bench_Pull": { "name": "Incline Barbell Row", "other_names": [ "Incline Bench Pull" ], "steps": [ "Set an incline bench to a low angle and lie face down on it with a barbell on the floor below you.", "Hold the bar with an overhand grip about shoulder-width apart, arms hanging straight.", "Pull the bar up towards the bench, bringing your elbows up and back.", "Lower it slowly until your arms are straight.", "Keep your chest on the bench throughout." ] }, "Incline_Cable_Curl": { "name": "Incline Cable Curl", "other_names": [], "steps": [ "Sit back on an incline bench between two low pulleys, holding a handle in each hand.", "Curl the handles up, keeping your upper arms still.", "Squeeze at the top.", "Lower with control." ] }, "Incline_Cable_Flye": { "name": "Incline Cable Fly", "other_names": [], "steps": [ "Place an incline bench between two low pulleys and hold a handle in each hand as you lie back.", "Start with your arms above your chest, palms facing each other and elbows slightly bent.", "Open your arms out to the sides in a wide arc until you feel a stretch in your chest.", "Bring your hands back together above your chest along the same arc.", "Keep the bend in your elbows the same throughout." ] }, "Incline_Cable_Press": { "name": "Incline Cable Press", "other_names": [], "steps": [ "Lie on an incline bench between two low pulleys, a handle in each hand at your chest.", "Press the handles up and together.", "Lower with control.", "Keep your shoulder blades pulled together." ] }, "Incline_Dumbbell_Curl": { "name": "Incline Dumbbell Curl", "other_names": [], "steps": [ "Set an incline bench to a moderate angle and sit back with a dumbbell in each hand, arms hanging straight down.", "Turn your palms to face forward.", "Curl the dumbbells up towards your shoulders without moving your upper arms forward.", "Lower them slowly until your arms are straight again.", "Keep your back and head against the bench throughout." ] }, "Incline_Dumbbell_Fly_Hammer_Grip": { "name": "Incline Dumbbell Fly, Hammer Grip", "other_names": [], "steps": [ "Lie on an incline bench holding dumbbells over your chest, palms facing each other.", "Open your arms out to the sides, keeping your palms facing in and elbows slightly bent.", "Stop when you feel a stretch in your upper chest.", "Bring the dumbbells back together." ] }, "Incline_Dumbbell_Flyes": { "name": "Incline Dumbbell Fly", "other_names": [], "steps": [ "Set an incline bench to a moderate angle and lie back with a dumbbell in each hand above your chest, palms facing each other.", "Bend your elbows slightly and keep that bend throughout.", "Open your arms out to the sides in a wide arc until you feel a stretch in your chest.", "Bring the dumbbells back together above your chest along the same arc.", "Don't lower the dumbbells below the level of your shoulders." ] }, "Incline_Dumbbell_Lateral_Raise": { "name": "Incline Dumbbell Lateral Raise", "other_names": [], "steps": [ "Lie on your side on an incline bench, holding a dumbbell in your top hand.", "Raise the dumbbell up and out until your arm points to the ceiling.", "Lower slowly.", "Finish the set, then switch sides." ] }, "Incline_Dumbbell_Press": { "name": "Incline Dumbbell Press", "other_names": [], "steps": [ "Set an incline bench to a moderate angle and sit with a dumbbell on each thigh.", "Lie back, bringing the dumbbells to the sides of your chest, then press them up above your upper chest.", "Lower them slowly to the sides of your upper chest, elbows at a slight angle to your body.", "Press them back up until your arms are straight.", "Keep your feet flat and your back and shoulder blades against the bench." ] }, "Incline_Dumbbell_Reverse_Fly": { "name": "Incline Dumbbell Reverse Fly", "other_names": [], "steps": [ "Lie face down on an incline bench holding light dumbbells, arms hanging.", "Raise your arms out to the sides, elbows slightly bent.", "Squeeze your rear shoulders at the top.", "Lower with control." ] }, "Incline_Dumbbell_Row_One-Arm": { "name": "Incline Dumbbell Row, One-Arm", "other_names": [], "steps": [ "Lie face down on a low incline bench with a dumbbell in one hand, arm hanging.", "Row the dumbbell up towards your hip.", "Pause at the top.", "Lower, finish the set and switch sides." ] }, "Incline_Hammer_Curl": { "name": "Incline Hammer Curl", "other_names": [], "steps": [ "Sit back on an incline bench holding dumbbells at your sides, palms facing in.", "Curl the dumbbells up without moving your upper arms.", "Squeeze at the top.", "Lower until your arms are straight." ] }, "Incline_Push-Up": { "name": "Incline Push-Up", "other_names": [], "steps": [ "Place your hands on a bench, box or sturdy raised surface, slightly wider than your shoulders.", "Step your feet back so your body forms a straight line from head to heels.", "Bend your elbows to lower your chest to the edge of the surface.", "Push back up until your arms are straight.", "Keep your stomach and glutes tight so your hips don't sag." ] }, "Inverted_Row": { "name": "Inverted Row", "other_names": [ "Australian Pull-Up", "Body Row" ], "steps": [ "Set a bar in a rack or Smith machine at about waist height and lie underneath it.", "Hold the bar with your hands slightly wider than your shoulders, arms straight and heels on the floor.", "Keep your body straight from head to heels and pull your chest up to the bar.", "Lower yourself slowly until your arms are straight.", "Keep your hips up; bend your knees to make it easier or raise the bar." ] }, "JM_Press": { "name": "JM Press", "other_names": [], "steps": [ "Lie on a flat bench and hold a barbell above your chest with your hands about shoulder-width apart.", "Bend your elbows and let the bar come down and slightly towards your head, keeping your elbows pointing towards your feet.", "Lower it until the bar is just above your upper chest or chin, with your forearms nearly upright.", "Push the bar back up by straightening your elbows.", "Use a moderate weight and move slowly; it's a mix of a close-grip bench press and a skullcrusher." ] }, "Jump_Squat": { "name": "Jump Squat", "other_names": [ "Squat Jump" ], "steps": [ "Stand with your feet shoulder-width apart, hands in front of your chest.", "Squat until your thighs are about parallel to the floor.", "Drive up and jump as high as you can.", "Land softly with bent knees and go straight into the next squat." ] }, "Jumping_Jack": { "name": "Jumping Jack", "other_names": [ "Star Jumps" ], "steps": [ "Stand tall with your feet together and your arms at your sides.", "Jump your feet out wider than your shoulders while swinging your arms overhead.", "Jump back to the start, bringing your arms down to your sides.", "Keep a steady rhythm and land softly on the balls of your feet." ] }, "Kettlebell_Arm_Bar": { "name": "Kettlebell Arm Bar", "other_names": [], "steps": [ "Lie on your back and press a kettlebell up in one hand.", "Bend the same-side knee and roll onto your opposite side, keeping the arm vertical.", "Hold, letting your shoulder settle, eyes on the bell.", "Roll back and switch sides." ] }, "Kettlebell_Around_the_World": { "name": "Kettlebell Around the World", "other_names": [], "steps": [ "Stand holding a kettlebell in one hand at your side.", "Pass it around your body from hand to hand.", "Keep your hips still and your core braced.", "Switch direction halfway through." ] }, "Kettlebell_Bent-Over_Row": { "name": "Kettlebell Bent-Over Row", "other_names": [], "steps": [ "Hinge forward holding a kettlebell in each hand, back flat.", "Row both bells up towards your hips.", "Squeeze your shoulder blades at the top.", "Lower with control." ] }, "Kettlebell_Bottoms-Up_Carry": { "name": "Kettlebell Bottoms-Up Carry", "other_names": [], "steps": [ "Hold a kettlebell upside down at your shoulder, bottom up.", "Squeeze the handle hard to keep it balanced.", "Walk forward with short, steady steps.", "Switch hands and walk back." ] }, "Kettlebell_Bottoms-Up_Press": { "name": "Kettlebell Bottoms-Up Press", "other_names": [], "steps": [ "Hold a kettlebell upside down at your shoulder, bottom pointing to the ceiling.", "Squeeze the handle hard to keep the bell balanced.", "Press it overhead without letting it tip.", "Lower it back to your shoulder; finish the set and switch sides." ] }, "Kettlebell_Calf_Raise": { "name": "Kettlebell Calf Raise", "other_names": [], "steps": [ "Stand holding a kettlebell in each hand at your sides.", "Rise up onto the balls of your feet as high as you can.", "Pause at the top.", "Lower slowly." ] }, "Kettlebell_Clean": { "name": "Kettlebell Clean", "other_names": [], "steps": [ "Stand with a kettlebell on the floor between your feet and grip it with one hand.", "Hike it back between your legs.", "Drive your hips forward and pull the bell up close to your body, rotating it onto your forearm in the rack.", "Lower it back between your legs; finish the set and switch sides." ] }, "Kettlebell_Clean_and_Press": { "name": "Kettlebell Clean and Press", "other_names": [], "steps": [ "Stand with a kettlebell between your feet and clean it into the rack position.", "Press it overhead until your arm is straight.", "Lower it back to the rack, then let it swing back between your legs.", "Go into the next rep; finish the set and switch sides." ] }, "Kettlebell_Cossack_Squat": { "name": "Kettlebell Cossack Squat", "other_names": [], "steps": [ "Stand wide holding a kettlebell by the horns at your chest.", "Squat over one leg, keeping the other straight with its toes up.", "Push back to the middle.", "Repeat on the other side." ] }, "Kettlebell_Curl": { "name": "Kettlebell Curl", "other_names": [], "steps": [ "Stand holding a kettlebell by the handle in each hand, or one by the horns.", "Curl it up towards your shoulders, elbows at your sides.", "Squeeze at the top.", "Lower with control." ] }, "Kettlebell_Dead_Bug": { "name": "Kettlebell Dead Bug", "other_names": [], "steps": [ "Lie on your back holding a kettlebell over your chest with both hands, knees bent above your hips.", "Extend one leg towards the floor.", "Bring it back and extend the other.", "Keep your lower back pressed into the floor." ] }, "Kettlebell_Dead_Clean": { "name": "Kettlebell Dead Clean", "other_names": [], "steps": [ "Stand with a kettlebell on the floor between your feet and grip it with one hand.", "Stand up explosively from the floor without swinging the bell back.", "Pull it up close to your body into the rack position.", "Lower it to the floor; finish the set and switch sides." ] }, "Kettlebell_Deadlift": { "name": "Kettlebell Deadlift", "other_names": [], "steps": [ "Stand with a kettlebell on the floor between your feet.", "Hinge and grip the handle with both hands, back flat.", "Drive through your feet and stand up tall.", "Lower it back to the floor with control." ] }, "Kettlebell_Farmers_Walk": { "name": "Kettlebell Farmer's Walk", "other_names": [ "Kettlebell Farmer's Carry" ], "steps": [ "Hold a heavy kettlebell in each hand at your sides.", "Stand tall with your shoulders back.", "Walk forward with short, steady steps.", "Set the bells down with a flat back." ] }, "Kettlebell_Figure_Eight": { "name": "Kettlebell Figure Eight", "other_names": [], "steps": [ "Stand with your feet wide and hinge forward holding a kettlebell.", "Pass it between your legs from one hand to the other, around one leg.", "Bring it around the other leg in a figure eight.", "Keep your back flat throughout." ] }, "Kettlebell_Floor_Press": { "name": "Kettlebell Floor Press", "other_names": [], "steps": [ "Lie on the floor holding a kettlebell in each hand in the rack position, upper arms on the floor.", "Press the bells up until your arms are straight.", "Lower until your upper arms touch the floor.", "Keep your wrists straight." ] }, "Kettlebell_Front_Raise": { "name": "Kettlebell Front Raise", "other_names": [], "steps": [ "Stand holding a kettlebell by the handle with both hands at your thighs.", "Raise it forward to shoulder height, arms nearly straight.", "Pause at the top.", "Lower with control." ] }, "Kettlebell_Front_Squat_One-Arm": { "name": "Kettlebell Front Squat, One-Arm", "other_names": [], "steps": [ "Hold a kettlebell in the rack position at one shoulder.", "Squat down until your thighs are parallel without leaning to the side.", "Drive back up.", "Finish the set and switch sides." ] }, "Kettlebell_Goblet_Curtsy_Lunge": { "name": "Kettlebell Goblet Curtsy Lunge", "other_names": [], "steps": [ "Hold a kettlebell by the horns at your chest.", "Step one leg diagonally behind the other.", "Lower until your front thigh is about parallel.", "Push back to the start and switch legs." ] }, "Kettlebell_Goblet_Lunge": { "name": "Kettlebell Goblet Lunge", "other_names": [], "steps": [ "Hold a kettlebell by the horns at your chest.", "Step forward and lower until your back knee nearly touches the floor.", "Push back to the start.", "Alternate legs, or finish the set and switch." ] }, "Kettlebell_Goblet_Reverse_Lunge": { "name": "Kettlebell Goblet Reverse Lunge", "other_names": [], "steps": [ "Hold a kettlebell by the horns at your chest.", "Step back and lower until your back knee nearly touches the floor.", "Push through the front foot to return.", "Alternate legs, or finish the set and switch." ] }, "Kettlebell_Good_Morning": { "name": "Kettlebell Good Morning", "other_names": [], "steps": [ "Hold a kettlebell against your upper chest with both hands.", "Push your hips back and lower your torso towards level, knees slightly bent.", "Keep your back flat.", "Squeeze your glutes to stand back up." ] }, "Kettlebell_Halo": { "name": "Kettlebell Halo", "other_names": [], "steps": [ "Hold a kettlebell upside down by the horns at chest height.", "Circle it around your head, close to your neck.", "Bring it back to the front and go the other way.", "Keep your ribs down and your hips still." ] }, "Kettlebell_Hammer_Curl": { "name": "Kettlebell Hammer Curl", "other_names": [], "steps": [ "Stand holding a kettlebell by the handle in each hand, palms facing in.", "Curl the bells up towards your shoulders.", "Keep your elbows at your sides.", "Lower with control." ] }, "Kettlebell_High_Pull": { "name": "Kettlebell High Pull", "other_names": [], "steps": [ "Stand with a kettlebell between your feet and grip it with one hand.", "Hike it back, then drive your hips forward.", "Pull the bell up to chest height with your elbow high.", "Let it drop back down; finish the set and switch sides." ] }, "Kettlebell_Hip_Thrust": { "name": "Kettlebell Hip Thrust", "other_names": [], "steps": [ "Sit on the floor with your upper back against a bench and a kettlebell on your hips.", "Plant your feet and hold the bell in place.", "Drive your hips up until your body is level from knee to shoulder.", "Lower with control." ] }, "Kettlebell_Jerk": { "name": "Kettlebell Jerk", "other_names": [], "steps": [ "Hold a kettlebell in the rack position at one shoulder.", "Dip and drive up with your legs to launch the bell.", "Dip again under it, locking your arm out overhead.", "Stand up, then lower the bell back to the rack." ] }, "Kettlebell_Lateral_Raise": { "name": "Kettlebell Lateral Raise", "other_names": [], "steps": [ "Stand holding a light kettlebell in each hand at your sides.", "Raise your arms out to the sides to shoulder height.", "Pause at the top.", "Lower slowly." ] }, "Kettlebell_One-Legged_Deadlift": { "name": "Kettlebell Single-Leg Deadlift", "other_names": [ "Single-Leg Romanian Deadlift" ], "steps": [ "Stand on one leg with a slight bend in the knee, holding a kettlebell in the hand opposite your standing leg.", "Push your hips back and lean forward, letting your free leg rise straight behind you.", "Lower the kettlebell towards the floor until your upper body is nearly level with the floor, or as far as your balance allows.", "Squeeze the glute of your standing leg to return to standing.", "Keep your hips level and your back flat throughout." ] }, "Kettlebell_Overhead_Carry": { "name": "Kettlebell Overhead Carry", "other_names": [], "steps": [ "Press one or two kettlebells overhead and lock your arms.", "Keep your ribs down and your core braced.", "Walk forward with short, steady steps.", "Lower the bells, switching hands if carrying one." ] }, "Kettlebell_Overhead_Lunge": { "name": "Kettlebell Overhead Lunge", "other_names": [], "steps": [ "Press a kettlebell overhead in one hand and lock your arm.", "Step forward or back into a lunge, keeping the bell overhead.", "Push back to the start.", "Finish the set and switch sides." ] }, "Kettlebell_Overhead_Squat": { "name": "Kettlebell Overhead Squat", "other_names": [], "steps": [ "Press a kettlebell overhead in one hand and lock your arm.", "Squat down as low as you can, keeping the bell over your head.", "Drive back up.", "Finish the set and switch sides." ] }, "Kettlebell_Overhead_Triceps_Extension": { "name": "Kettlebell Overhead Triceps Extension", "other_names": [], "steps": [ "Hold a kettlebell by the horns overhead with both hands.", "Lower it behind your head by bending your elbows.", "Keep your upper arms pointing up.", "Straighten your arms back to the top." ] }, "Kettlebell_Pistol_Squat": { "name": "Kettlebell Pistol Squat", "other_names": [], "steps": [ "Stand on one leg holding a kettlebell at your chest with both hands.", "Extend the other leg forward.", "Squat down on the standing leg as low as you can.", "Drive back up; finish the set and switch legs." ] }, "Kettlebell_Press": { "name": "Kettlebell Press", "other_names": [], "steps": [ "Hold a kettlebell in the rack position at one shoulder.", "Brace your core and squeeze your glutes.", "Press the bell overhead until your arm is straight.", "Lower it back to the rack; finish the set and switch sides." ] }, "Kettlebell_Pullover": { "name": "Kettlebell Pullover", "other_names": [], "steps": [ "Lie on a bench holding a kettlebell by the horns over your chest.", "Lower it back over your head with your elbows slightly bent.", "Stop when your arms are in line with your body.", "Pull it back over your chest." ] }, "Kettlebell_Push_Press": { "name": "Kettlebell Push Press", "other_names": [], "steps": [ "Hold a kettlebell in the rack position at one shoulder.", "Dip at your knees, then drive up with your legs.", "Use that drive to press the bell overhead.", "Lower it back to the rack; finish the set and switch sides." ] }, "Kettlebell_Rack_Carry": { "name": "Kettlebell Rack Carry", "other_names": [], "steps": [ "Clean one or two kettlebells into the rack position.", "Stand tall with your core braced.", "Walk forward with short, steady steps.", "Lower the bells when you finish." ] }, "Kettlebell_Romanian_Deadlift": { "name": "Kettlebell Romanian Deadlift", "other_names": [ "Kettlebell RDL" ], "steps": [ "Stand holding a kettlebell in each hand or one by the horns at your thighs.", "Push your hips back and lower the bell along your legs, knees slightly bent.", "Stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand back up." ] }, "Kettlebell_Row_Staggered_Stance": { "name": "Kettlebell Row, Staggered Stance", "other_names": [], "steps": [ "Stand in a staggered stance and hinge forward, resting one forearm on your front thigh.", "Hold a kettlebell in the other hand.", "Row it up towards your hip.", "Lower; finish the set and switch sides." ] }, "Kettlebell_Russian_Twist": { "name": "Kettlebell Russian Twist", "other_names": [], "steps": [ "Sit on the floor with your knees bent, holding a kettlebell at your chest.", "Lean back slightly and lift your feet if you can.", "Rotate to tap the bell beside one hip, then the other.", "Keep your back straight." ] }, "Kettlebell_Shrug": { "name": "Kettlebell Shrug", "other_names": [], "steps": [ "Stand holding a kettlebell in each hand at your sides.", "Shrug your shoulders up towards your ears.", "Hold for a moment.", "Lower with control." ] }, "Kettlebell_Sit-Up": { "name": "Kettlebell Sit-Up", "other_names": [], "steps": [ "Lie on your back with your knees bent, holding a kettlebell at your chest.", "Sit all the way up.", "Lower back down with control.", "Hook your feet under something if you need to." ] }, "Kettlebell_Skull_Crusher": { "name": "Kettlebell Skull Crusher", "other_names": [], "steps": [ "Lie on a bench holding a kettlebell by the horns over your chest.", "Bend your elbows to lower it towards your forehead.", "Keep your upper arms still.", "Straighten your arms back up." ] }, "Kettlebell_Snatch": { "name": "Kettlebell Snatch", "other_names": [], "steps": [ "Stand with a kettlebell on the floor between your feet and grip it with one hand.", "Hike it back between your legs.", "Drive your hips forward and pull the bell up, punching your hand through to lock it overhead.", "Bring it back down between your legs; finish the set and switch sides." ] }, "Kettlebell_Step-Up": { "name": "Kettlebell Step-Up", "other_names": [], "steps": [ "Stand facing a box holding a kettlebell in each hand or one at your chest.", "Step up with one foot and drive through it to stand on the box.", "Step down with control.", "Alternate legs, or finish the set and switch." ] }, "Kettlebell_Suitcase_Carry": { "name": "Kettlebell Suitcase Carry", "other_names": [], "steps": [ "Hold one kettlebell in one hand at your side.", "Stand tall with your shoulders level.", "Walk forward without leaning towards the bell.", "Switch hands and walk back." ] }, "Kettlebell_Suitcase_Deadlift": { "name": "Kettlebell Suitcase Deadlift", "other_names": [], "steps": [ "Stand with a kettlebell on the floor beside one foot.", "Hinge and squat down to grip it, shoulders level.", "Stand up without leaning towards the bell.", "Lower it; finish the set and switch sides." ] }, "Kettlebell_Sumo_Deadlift": { "name": "Kettlebell Sumo Deadlift", "other_names": [], "steps": [ "Stand with your feet wide, toes out, and a kettlebell between them.", "Squat down and grip the handle with both hands, chest up.", "Stand up tall.", "Lower it back to the floor with control." ] }, "Kettlebell_Sumo_High_Pull": { "name": "Kettlebell Sumo High Pull", "other_names": [], "steps": [ "Stand with your feet wide and a kettlebell on the floor between them.", "Squat down and grip the handle with both hands.", "Stand up explosively and pull the bell to your chin, elbows high.", "Lower it back to the floor." ] }, "Kettlebell_Swing": { "name": "Kettlebell Swing", "other_names": [ "Russian Kettlebell Swing", "Two-Hand Kettlebell Swing" ], "steps": [ "Stand with your feet wider than your hips and a kettlebell on the floor in front of you.", "Hinge and grip the handle with both hands, then hike it back between your legs.", "Snap your hips forward to swing the bell to chest height, arms straight.", "Let it fall back between your legs and go into the next rep." ] }, "Kettlebell_Thruster": { "name": "Kettlebell Thruster", "other_names": [], "steps": [ "Hold a kettlebell in each hand at your shoulders, elbows tucked in, and stand with your feet about shoulder-width apart.", "Squat down until your thighs are about level with the floor, keeping your chest up.", "Push up out of the squat and use that drive to press the kettlebells overhead in one movement.", "Lower the kettlebells back to your shoulders as you go into the next squat.", "Keep your elbows up in the squat and your stomach braced during the press." ] }, "Kettlebell_Turkish_Get-Up_Squat_style": { "name": "Kettlebell Turkish Get-Up", "other_names": [ "TGU" ], "steps": [ "Lie on your back holding a kettlebell straight above one shoulder, with the knee on that side bent and the foot flat.", "Roll onto the opposite elbow and then that hand, keeping the kettlebell straight above you.", "Lift your hips, bring both feet under you into a deep squat, then stand up with the kettlebell overhead.", "Reverse each step slowly to return to lying on the floor, then switch sides.", "Keep your arm straight and your eyes on the kettlebell until you're standing." ] }, "Kettlebell_Upright_Row": { "name": "Kettlebell Upright Row", "other_names": [], "steps": [ "Stand holding a kettlebell by the handle with both hands at your thighs.", "Pull it up to your chest, elbows high.", "Pause at the top.", "Lower with control." ] }, "Kettlebell_Windmill": { "name": "Kettlebell Windmill", "other_names": [], "steps": [ "Hold a kettlebell straight above one shoulder and stand with your feet wider than your hips, both toes turned away from the kettlebell side.", "Keep your eyes on the kettlebell and push your hips out towards the side holding it.", "Lean down towards your other foot, sliding your free hand down that leg, until your upper body is close to level with the floor.", "Rise back up the same way, keeping the kettlebell arm straight, then switch sides after the set.", "Keep both legs nearly straight and move slowly." ] }, "Knee_Hip_Raise_On_Parallel_Bars": { "name": "Parallel Bar Knee Raise", "other_names": [ "Captain's Chair Knee Raise", "Vertical Knee Raise" ], "steps": [ "Hold yourself up on parallel bars or a leg raise station with your arms straight or forearms on the pads, legs hanging.", "Brace your stomach and keep your back against the pad if there is one.", "Bend your knees and raise them towards your chest, curling your hips up slightly.", "Lower your legs slowly until they're straight again.", "Avoid swinging your legs to get them up." ] }, "Knee_Push-Up": { "name": "Knee Push-Up", "other_names": [ "Kneeling Push-Up" ], "steps": [ "Kneel on the floor and place your hands slightly wider than your shoulders.", "Walk your hands forward until your body forms a straight line from head to knees.", "Lower your chest to the floor, elbows about 45 degrees from your body.", "Push back up until your arms are straight." ] }, "Kneeling_Cable_Pullover": { "name": "Kneeling Cable Pullover", "other_names": [], "steps": [ "Kneel facing a high pulley holding a straight bar with straight arms.", "Pull the bar down in an arc to your thighs, arms straight.", "Squeeze your lats.", "Return with control." ] }, "Kneeling_Dumbbell_Row": { "name": "Kneeling Dumbbell Row", "other_names": [], "steps": [ "Kneel on a bench on both knees with one hand on the bench.", "Hold a dumbbell in the other hand, arm straight.", "Row it up to your hip.", "Lower, finish the set and switch sides." ] }, "Knees_to_Elbows": { "name": "Knees to Elbows", "other_names": [], "steps": [ "Hang from the bar with an overhand grip.", "Pull your knees up until they touch your elbows.", "Lower your legs with control.", "Keep the swing small." ] }, "Kroc_Row": { "name": "Kroc Row", "other_names": [], "steps": [ "Brace one hand on a bench and hold a heavy dumbbell in the other.", "Keep your back flat at about 30 degrees from horizontal.", "Row the dumbbell up to your hip, letting your body move a little.", "Lower fully; finish the set and switch sides." ] }, "Landmine_Anti-Rotation_Press": { "name": "Landmine Anti-Rotation Press", "other_names": [], "steps": [ "Hold the end of a landmine barbell at your chest with both hands, standing side-on to the anchor.", "Press the bar straight out in front of you.", "Resist the pull to rotate towards the anchor.", "Bring it back to your chest; finish the set and switch sides." ] }, "Landmine_Deadlift": { "name": "Landmine Deadlift", "other_names": [], "steps": [ "Stand facing the end of a landmine barbell, or straddling it.", "Squat down and grip the end with both hands, back flat.", "Stand up, driving through your feet.", "Lower the bar back to the floor with control." ] }, "Landmine_Lateral_Raise": { "name": "Landmine Lateral Raise", "other_names": [], "steps": [ "Stand side-on to a landmine barbell and hold the end in your far hand, low in front of your hips.", "Raise it up and out to the side until your arm is at shoulder height.", "Lower with control.", "Finish the set, then switch sides." ] }, "Landmine_Press": { "name": "Landmine Press", "other_names": [], "steps": [ "Hold the end of a landmine barbell at your chest with both hands, standing in a split stance.", "Press the bar up and forward until your arms are straight.", "Lower it back to your chest with control.", "Keep your ribs down and your core braced." ] }, "Landmine_Press_One-Arm": { "name": "Landmine Press, One-Arm", "other_names": [ "Single-Arm Landmine Press" ], "steps": [ "Hold the end of a landmine barbell at your shoulder in one hand.", "Stand in a split stance with the opposite foot forward.", "Press the bar up and forward until your arm is straight.", "Lower with control, finish the set and switch sides." ] }, "Landmine_Reverse_Lunge": { "name": "Landmine Reverse Lunge", "other_names": [], "steps": [ "Hold the end of a landmine barbell at your chest with both hands.", "Step back with one leg and lower until your back knee nearly touches the floor.", "Push through the front foot to return.", "Alternate legs, or finish the set and switch." ] }, "Landmine_Romanian_Deadlift": { "name": "Landmine Romanian Deadlift", "other_names": [ "Landmine RDL" ], "steps": [ "Stand facing the end of a landmine barbell and hold it at your hips with both hands.", "Push your hips back and lower the bar along your legs, knees slightly bent.", "Stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand back up." ] }, "Landmine_Row_One-Arm": { "name": "Landmine Row, One-Arm", "other_names": [], "steps": [ "Stand beside the end of a landmine barbell and hinge forward, one hand on your knee.", "Grip the bar end with the other hand.", "Row it towards your hip, keeping your back flat.", "Lower with control, finish the set and switch sides." ] }, "Landmine_Squat": { "name": "Landmine Squat", "other_names": [], "steps": [ "Hold the end of a landmine barbell at your chest with both hands.", "Stand with your feet shoulder-width apart.", "Squat down until your thighs are parallel, keeping your chest up.", "Drive back up to standing." ] }, "Landmine_Sumo_Squat": { "name": "Landmine Sumo Squat", "other_names": [], "steps": [ "Straddle the end of a landmine barbell with your feet wide, toes out.", "Squat down and grip the bar end with both hands.", "Stand up, holding the bar between your legs with straight arms.", "Lower with control." ] }, "Landmine_Thruster": { "name": "Landmine Thruster", "other_names": [], "steps": [ "Hold the end of a landmine barbell at your chest with both hands.", "Squat down until your thighs are parallel.", "Drive up and use the momentum to press the bar up and forward.", "Lower the bar to your chest as you go into the next squat." ] }, "Larsen_Press": { "name": "Larsen Press", "other_names": [], "steps": [ "Lie on the bench with your legs straight out in front, feet off the floor.", "Unrack the bar and lower it to your chest.", "Press it back up without arching your back.", "Keep your legs still throughout." ] }, "Lat_Pulldown_Behind_the_Neck": { "name": "Lat Pulldown, Behind the Neck", "other_names": [ "Behind-the-Neck Pulldown" ], "steps": [ "Sit at a lat pulldown station holding the bar with a wide overhand grip.", "Lean your head slightly forward.", "Pull the bar down behind your head to the base of your neck.", "Return with control; use a light weight." ] }, "Lat_Pulldown_Neutral_Grip": { "name": "Lat Pulldown, Neutral Grip", "other_names": [], "steps": [ "Sit at a lat pulldown station holding a neutral-grip bar, palms facing each other.", "Pull the bar to your upper chest.", "Drive your elbows down and back.", "Return with control." ] }, "Lat_Pulldown_Rope": { "name": "Lat Pulldown, Rope", "other_names": [], "steps": [ "Sit at a lat pulldown station holding the rope ends.", "Pull the rope down towards your upper chest, spreading the ends.", "Drive your elbows down.", "Return with control." ] }, "Lat_Pulldown_Wide_Underhand": { "name": "Lat Pulldown, Wide Underhand", "other_names": [], "steps": [ "Sit at a lat pulldown station holding the bar underhand, wider than your shoulders.", "Pull the bar down to your upper chest.", "Drive your elbows down.", "Return with control." ] }, "Lateral_Box_Jump": { "name": "Lateral Box Jump", "other_names": [], "steps": [ "Stand side-on next to a box.", "Bend your knees and jump sideways onto the box.", "Land softly on both feet, then stand tall.", "Step down and repeat on the other side." ] }, "Lateral_Raise_-_With_Bands": { "name": "Band Lateral Raise", "other_names": [], "steps": [ "Stand on the middle of a resistance band with your feet hip-width apart and hold one end in each hand at your sides.", "With your elbows slightly bent, raise your arms out to the sides until your hands are at shoulder height.", "Pause briefly, then lower them slowly.", "Lead with your elbows and keep your shoulders down away from your ears." ] }, "Leaning_Dumbbell_Lateral_Raise": { "name": "Leaning Dumbbell Lateral Raise", "other_names": [], "steps": [ "Hold a support with one hand and lean away from it, holding a dumbbell in the other hand.", "Raise the dumbbell out to the side until your arm is level with the floor.", "Lower slowly.", "Finish the set, then switch sides." ] }, "Leg_Extensions": { "name": "Leg Extension", "other_names": [], "steps": [ "Adjust the machine so your knees line up with its pivot point and the pad sits on your lower shins.", "Sit back against the pad and hold the handles at your sides.", "Straighten your legs to lift the pad until your knees are straight.", "Pause briefly, then lower the pad slowly.", "Keep your hips on the seat and don't kick the weight up." ] }, "Leg_Press": { "name": "Leg Press", "other_names": [], "steps": [ "Sit in the leg press with your back against the pad and your feet about shoulder-width apart in the middle of the platform.", "Press the platform up until your legs are nearly straight, then release the safety handles.", "Bend your knees to lower the platform slowly until your knees are at about a right angle.", "Push through your whole foot to press the platform back up, stopping just short of locking your knees.", "Keep your lower back and hips against the pad; don't lower so far that your hips lift." ] }, "Leg_Raise_with_Hip_Lift": { "name": "Leg Raise with Hip Lift", "other_names": [], "steps": [ "Lie on your back with your hands by your sides and your legs straight.", "Raise your legs until they point at the ceiling.", "Press your hands down and lift your hips off the floor, pushing your feet upward.", "Lower your hips, then your legs, with control." ] }, "Leverage_Chest_Press": { "name": "Machine Chest Press", "other_names": [ "Leverage Chest Press" ], "steps": [ "Adjust the seat so the handles are at the middle of your chest, then sit with your back against the pad.", "Hold the handles with your elbows bent and slightly below your shoulders.", "Press the handles forward until your arms are straight.", "Let them come back slowly until you feel a stretch in your chest.", "Keep your back and shoulder blades against the pad." ] }, "Leverage_High_Row": { "name": "Machine High Row", "other_names": [ "Leverage High Row" ], "steps": [ "Adjust the seat so you can just reach the handles with straight arms, then sit facing the machine with your chest against the pad.", "Hold the handles, which are above and in front of you.", "Pull the handles down and back towards your chest, bringing your elbows down past your sides.", "Squeeze your shoulder blades together, then return slowly until your arms are straight.", "Keep your chest against the pad and don't lean back to pull." ] }, "Leverage_Iso_Row": { "name": "Machine Row", "other_names": [ "Leverage Row" ], "steps": [ "Adjust the seat so the handles are at about chest height, then sit with your chest against the pad.", "Hold the handles with your arms straight.", "Pull the handles back towards your ribs, one at a time or together, keeping your elbows close to your body.", "Squeeze your shoulder blades together, then return slowly until your arms are straight.", "Keep your chest against the pad throughout." ] }, "Low_Cable_Crossover": { "name": "Low Cable Crossover", "other_names": [ "Low-to-High Cable Fly" ], "steps": [ "Set both pulleys low, hold a handle in each hand and step forward to the middle, one foot ahead of the other.", "Start with your arms down and out to the sides, elbows slightly bent and palms facing forward.", "Raise your hands up and together in front of your upper chest in a wide arc.", "Squeeze your chest, then let your arms return slowly along the same arc.", "Keep the bend in your elbows the same and your upper body still." ] }, "Lying_Cable_Pullover": { "name": "Lying Cable Pullover", "other_names": [], "steps": [ "Lie on a bench with your head towards a low pulley, holding a bar over your head.", "Pull the bar over your chest in an arc, arms nearly straight.", "Lower it back over your head with control.", "Keep your elbow bend fixed." ] }, "Lying_Cable_Triceps_Extension": { "name": "Lying Cable Triceps Extension", "other_names": [ "Cable Skull Crusher" ], "steps": [ "Lie on a bench with your head towards a low pulley, holding a bar above your face.", "Bend your elbows to lower the bar towards your forehead.", "Keep your upper arms still.", "Straighten your arms back up." ] }, "Lying_Dumbbell_Reverse_Fly": { "name": "Lying Dumbbell Reverse Fly", "other_names": [], "steps": [ "Lie face down on a flat bench holding light dumbbells, arms hanging.", "Raise your arms out to the sides until they are level with your body.", "Pause at the top.", "Lower with control." ] }, "Lying_Dumbbell_Tricep_Extension": { "name": "Lying Dumbbell Triceps Extension", "other_names": [], "steps": [ "Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.", "Keep your upper arms still and bend your elbows to lower the dumbbells beside your head.", "Stop when your forearms are just past level with the bench, then straighten your arms to lift them back up.", "Keep your elbows pointing up and in, not out to the sides.", "Move slowly near your head, and use a weight you can control." ] }, "Lying_Leg_Curls": { "name": "Lying Leg Curl", "other_names": [ "Hamstring Curl" ], "steps": [ "Adjust the machine so your knees line up with its pivot point, then lie face down with the pad just above your heels.", "Hold the handles and keep your hips pressed into the bench.", "Curl your heels towards your glutes as far as you can.", "Pause briefly, then lower the pad slowly until your legs are straight.", "Keep your hips down; if they lift, use a lighter weight." ] }, "Lying_Triceps_Press": { "name": "Lying Triceps Press", "other_names": [ "Lying Triceps Extension" ], "steps": [ "Lie on a flat bench and hold an EZ bar above your chest with an overhand grip, hands about shoulder-width apart or closer.", "Keep your upper arms still and bend your elbows to lower the bar towards your forehead.", "Stop just before the bar reaches your head, then straighten your arms to press it back up.", "Keep your elbows pointing up and close together throughout.", "Move slowly near your head, and use a weight you can control." ] }, "Machine_Bench_Press": { "name": "Machine Bench Press", "other_names": [], "steps": [ "Adjust the seat so the handles line up with the middle of your chest, then lie or sit back against the pad.", "Hold the handles slightly wider than your shoulders with your elbows bent.", "Press the handles away from you until your arms are straight.", "Let them return slowly until you feel a stretch in your chest.", "Keep your back and shoulder blades against the pad throughout." ] }, "Machine_Bicep_Curl": { "name": "Machine Biceps Curl", "other_names": [], "steps": [ "Adjust the seat so your upper arms lie flat on the pad and your elbows line up with the machine's pivot point.", "Hold the handles with an underhand grip, arms nearly straight.", "Curl the handles up towards your shoulders.", "Squeeze your biceps, then lower slowly until your arms are nearly straight.", "Keep your upper arms on the pad and don't lift your body off the seat." ] }, "Machine_Lateral_Raise": { "name": "Machine Lateral Raise", "other_names": [], "steps": [ "Sit in the lateral raise machine with the pads on the outside of your arms.", "Raise your arms out to shoulder height.", "Pause at the top.", "Lower with control." ] }, "Machine_Shoulder_Military_Press": { "name": "Machine Shoulder Press", "other_names": [ "Machine Military Press" ], "steps": [ "Adjust the seat so the handles are at about shoulder height, then sit with your back against the pad.", "Hold the handles with your palms facing forward.", "Press the handles up until your arms are straight above your head.", "Lower them slowly back to shoulder height.", "Keep your back against the pad and don't arch your lower back." ] }, "Machine_Shrug": { "name": "Machine Shrug", "other_names": [], "steps": [ "Stand or sit in the shrug machine holding the handles.", "Shrug your shoulders up towards your ears.", "Hold for a moment.", "Lower with control." ] }, "Machine_Triceps_Extension": { "name": "Machine Triceps Extension", "other_names": [], "steps": [ "Adjust the seat so your elbows line up with the machine's pivot point and your upper arms lie on the pad.", "Hold the handles with your elbows bent.", "Straighten your arms to push the handles down or forward until your elbows are straight.", "Return slowly until your elbows are bent again.", "Keep your upper arms on the pad; only your forearms should move." ] }, "Man_Maker": { "name": "Man Maker", "other_names": [], "steps": [ "Start in a push-up position holding a dumbbell in each hand.", "Do a push-up, then row each dumbbell once.", "Jump your feet in and clean the dumbbells to your shoulders.", "Squat and press them overhead, then lower them to the floor." ] }, "Meadows_Row": { "name": "Meadows Row", "other_names": [], "steps": [ "Stand side-on to the end of a landmine barbell in a staggered stance and grip the sleeve overhand.", "Rest your other forearm on your front knee.", "Row the bar up, driving your elbow high and back.", "Lower with control, finish the set and switch sides." ] }, "Medicine_Ball_Chest_Pass": { "name": "Medicine Ball Chest Pass", "other_names": [], "steps": [ "Stand facing a wall holding a medicine ball at your chest.", "Throw it into the wall as hard as you can, straightening your arms.", "Catch it on the rebound.", "Reset and repeat." ] }, "Medicine_Ball_Rotational_Throw": { "name": "Medicine Ball Rotational Throw", "other_names": [ "Scoop Toss" ], "steps": [ "Stand side-on to a wall holding a medicine ball at your far hip.", "Rotate your hips and throw the ball sideways into the wall.", "Catch it on the rebound and reset.", "Finish the set and switch sides." ] }, "Medicine_Ball_Slam": { "name": "Medicine Ball Slam", "other_names": [ "Ball Slam", "Slam Ball" ], "steps": [ "Stand with your feet shoulder-width apart, holding a slam ball overhead.", "Slam it into the floor in front of you as hard as you can, hinging at the hips.", "Squat down and pick it up.", "Lift it overhead and go into the next slam." ] }, "Monster_Walk": { "name": "Monster Walk", "other_names": [ "Band Walk" ], "steps": [ "Place a resistance band around your legs, just above your knees or around your ankles.", "Stand with your feet hip-width apart so the band is taut, then bend your knees slightly into a quarter squat.", "Step forward and out to the side with one foot, then with the other, walking forward in a wide stance.", "Walk for the distance you've set, then walk backwards the same way.", "Keep tension on the band throughout and don't let your knees fall inwards." ] }, "Mountain_Climbers": { "name": "Mountain Climber", "other_names": [], "steps": [ "Start in a high plank with your hands under your shoulders and your body straight from head to heels.", "Bring one knee towards your chest.", "Switch legs quickly, sending that foot back as you bring the other knee in.", "Keep switching at a steady pace for the time you've set.", "Keep your hips low and your shoulders above your hands." ] }, "Muscle_Snatch": { "name": "Muscle Snatch", "other_names": [], "steps": [ "Stand with a barbell in a wide snatch grip at your hips or start from the floor.", "Extend your hips and knees explosively, pulling the bar up close to your body.", "Turn your elbows over and press the bar up to lockout without bending your knees again.", "Lower the bar with control." ] }, "Narrow_Stance_Leg_Press": { "name": "Leg Press, Narrow Stance", "other_names": [], "steps": [ "Sit in the leg press and place your feet close together, less than hip-width apart, in the middle of the platform.", "Press the platform up and release the safety handles.", "Bend your knees to lower the platform slowly as far as you can while keeping your hips on the pad.", "Push through your whole foot to press the platform back up, stopping just short of locking your knees.", "Keep your knees pointing the same way as your toes." ] }, "Nordic_Hamstring_Curl": { "name": "Nordic Hamstring Curl", "other_names": [ "Nordic Curl" ], "steps": [ "Kneel on a pad with a partner holding your ankles, or with your heels hooked under something stable.", "Keep your body straight from knees to head.", "Lower your body forward as slowly as you can, using your hamstrings to resist.", "Catch yourself with your hands, then push back up to the start." ] }, "One-Arm_Dumbbell_Row": { "name": "One-Arm Dumbbell Row", "other_names": [], "steps": [ "Place one knee and the same hand on a flat bench, with the other foot on the floor and your back flat.", "Hold a dumbbell in your free hand with your arm hanging straight down.", "Pull the dumbbell up to the side of your ribs, keeping your elbow close to your body.", "Lower it slowly until your arm is straight, then switch sides after the set.", "Keep your back flat and your shoulders level; don't twist to lift the weight." ] }, "One-Arm_Kettlebell_Row": { "name": "One-Arm Kettlebell Row", "other_names": [], "steps": [ "Place a kettlebell on the floor and stand in a staggered stance, one hand on your front thigh or a bench.", "Lean forward with your back flat and hold the kettlebell in your other hand, arm straight.", "Pull the kettlebell up to the side of your ribs, elbow close to your body.", "Lower it slowly, then switch sides after the set.", "Keep your shoulders level and don't twist your upper body." ] }, "One-Arm_Kettlebell_Swings": { "name": "One-Arm Kettlebell Swing", "other_names": [], "steps": [ "Stand with your feet a little wider than your hips and a kettlebell on the floor just in front of you.", "Push your hips back, grab the handle with one hand and swing it back between your legs.", "Drive your hips forward sharply to swing the kettlebell up to about chest height, arm straight.", "Let it swing back down between your legs as you push your hips back, then repeat, switching hands after the set.", "The power comes from your hips, not your arm; keep your back flat." ] }, "One-Legged_Cable_Kickback": { "name": "Cable Glute Kickback", "other_names": [ "One-Legged Cable Kickback" ], "steps": [ "Attach an ankle strap to a low pulley and fasten it around one ankle.", "Face the machine, hold it for support and lean forward slightly.", "Kick the strapped leg straight back and up, squeezing your glute.", "Return it slowly to the start, then switch legs after the set.", "Keep your back flat and don't swing the leg higher by arching your lower back." ] }, "One_Arm_Lat_Pulldown": { "name": "One-Arm Lat Pulldown", "other_names": [], "steps": [ "Attach a single handle to a high pulley and sit or kneel facing the machine.", "Hold the handle with one hand, arm straight above you.", "Pull the handle down to the side of your chest, bringing your elbow down towards your hip.", "Let it rise slowly until your arm is straight, then switch arms after the set.", "Keep your upper body still and don't twist to pull the handle." ] }, "Overhead_Cable_Curl": { "name": "Overhead Cable Curl", "other_names": [], "steps": [ "Set two pulleys high and stand in the middle, holding a handle in each hand with your arms out to the sides at shoulder height.", "Turn your palms to face up.", "Curl the handles in towards the sides of your head, keeping your upper arms level with the floor.", "Squeeze your biceps, then straighten your arms slowly.", "Keep your upper arms still; only your forearms should move." ] }, "Overhead_Squat": { "name": "Overhead Squat", "other_names": [ "OHS" ], "steps": [ "Hold a barbell locked out overhead with a wide grip, arms straight.", "Stand with your feet a little wider than your hips, toes slightly out.", "Squat down as deep as you can, keeping your torso upright and the bar over your mid-foot.", "Stand back up with the bar still overhead." ] }, "Pallof_Press": { "name": "Pallof Press", "other_names": [], "steps": [ "Set a pulley at about chest height and stand side-on to it, holding the handle with both hands at the middle of your chest.", "Step away until the cable is taut and stand with your feet about shoulder-width apart, knees slightly bent.", "Press the handle straight out in front of you until your arms are straight, resisting the pull to rotate.", "Hold briefly, then bring the handle back to your chest, and switch sides after the set.", "Keep your hips and shoulders facing forward throughout." ] }, "Pallof_Walkout": { "name": "Pallof Walkout", "other_names": [], "steps": [ "Stand side-on to a pulley at chest height, holding the handle at your chest with both hands.", "Press it out, then step sideways away from the pulley.", "Step back in.", "Finish the set and switch sides." ] }, "Palms-Down_Wrist_Curl_Over_A_Bench": { "name": "Barbell Reverse Wrist Curl", "other_names": [ "Palms-Down Wrist Curl" ], "steps": [ "Kneel beside a flat bench and place your forearms on it, hands hanging over the edge.", "Hold a barbell with your palms facing down, hands about shoulder-width apart.", "Lift the bar by bending your wrists upwards as far as you can.", "Lower it slowly as far as is comfortable.", "Keep your forearms on the bench; only your hands should move." ] }, "Palms-Up_Barbell_Wrist_Curl_Over_A_Bench": { "name": "Barbell Wrist Curl", "other_names": [ "Palms-Up Wrist Curl" ], "steps": [ "Kneel beside a flat bench and place your forearms on it, hands hanging over the edge.", "Hold a barbell with your palms facing up, hands about shoulder-width apart.", "Let the bar lower slowly by bending your wrists down.", "Curl your wrists up to lift the bar as high as you can.", "Keep your forearms on the bench; only your hands should move." ] }, "Pendlay_Row": { "name": "Pendlay Row", "other_names": [], "steps": [ "Stand over a barbell on the floor, knees slightly bent, torso level with the floor, back flat.", "Grip the bar overhand, a little wider than your shoulders.", "Pull the bar explosively to your lower chest without raising your torso.", "Lower the bar back to the floor and let it settle before the next rep." ] }, "Pike_Push-Up": { "name": "Pike Push-Up", "other_names": [], "steps": [ "Start in a push-up position, then walk your feet in and lift your hips high.", "Bend your elbows and lower the top of your head towards the floor between your hands.", "Keep your hips high and your legs as straight as you can.", "Push back up until your arms are straight." ] }, "Pin_Squat": { "name": "Pin Squat", "other_names": [], "steps": [ "Set the safety pins in a rack at the height of your lowest squat position.", "Unrack the bar onto your back and squat down until the bar rests on the pins.", "Pause there for a moment without relaxing.", "Drive the bar up off the pins to standing." ] }, "Pistol_Squat": { "name": "Pistol Squat", "other_names": [ "Single-Leg Squat" ], "steps": [ "Stand on one leg with the other leg held straight out in front of you.", "Reach your arms forward and squat down on the standing leg as low as you can.", "Keep your heel flat and the free leg off the floor.", "Drive back up to standing, then finish the set and switch legs." ] }, "Plank": { "name": "Plank", "other_names": [ "Front Plank" ], "steps": [ "Place your forearms on the floor with your elbows under your shoulders.", "Step your feet back so your body forms a straight line from head to heels.", "Brace your stomach and squeeze your glutes.", "Hold the position for the time you've set, breathing steadily.", "Don't let your hips sag or lift; stop when you can't keep the line." ] }, "Plank_Jack": { "name": "Plank Jack", "other_names": [], "steps": [ "Start in a push-up position with your feet together.", "Jump your feet out wide, then jump them back together.", "Keep your hips level and your arms straight.", "Keep a quick, steady rhythm." ] }, "Plank_Reach": { "name": "Plank Reach", "other_names": [], "steps": [ "Start in a push-up position with your feet a little apart.", "Lift one arm and reach it straight forward, level with your body.", "Hold for a moment, then put the hand back down.", "Alternate arms without letting your hips twist." ] }, "Plank_Shoulder_Tap": { "name": "Plank Shoulder Tap", "other_names": [], "steps": [ "Start in a push-up position with your feet a little wider than hip-width.", "Lift one hand and tap the opposite shoulder.", "Put the hand back down and tap with the other hand.", "Keep your hips level; don't let them rock side to side." ] }, "Power_Clean": { "name": "Power Clean", "other_names": [], "steps": [ "Stand with the bar over the middle of your feet, grip it just outside your legs and set a flat back with your hips above your knees.", "Push through your legs to lift the bar past your knees, keeping it close.", "Jump the bar up fast by straightening your hips and knees, shrugging and pulling your elbows up.", "Drop slightly under the bar and catch it on the front of your shoulders with your elbows forward, then stand tall.", "Keep your back flat throughout, and learn the lift with a light bar first." ] }, "Power_Shrug": { "name": "Power Shrug", "other_names": [], "steps": [ "Stand holding a barbell at your thighs with an overhand grip.", "Dip slightly at the knees and hips.", "Drive up and shrug your shoulders up as high as you can.", "Lower the bar with control." ] }, "Power_Snatch": { "name": "Power Snatch", "other_names": [], "steps": [ "Set up over a barbell on the floor with a wide snatch grip, hips low, back flat, arms straight.", "Lift the bar off the floor, then extend your hips and knees explosively as it passes your thighs.", "Pull yourself under the bar and catch it locked out overhead in a quarter squat.", "Stand up tall with the bar overhead, then lower it." ] }, "Preacher_Curl": { "name": "Barbell Preacher Curl", "other_names": [ "Scott Curl" ], "steps": [ "Sit at a preacher bench with the backs of your upper arms flat on the pad.", "Hold a barbell with an underhand grip, arms nearly straight.", "Curl the bar up towards your shoulders, squeezing your biceps.", "Lower it slowly until your arms are nearly straight.", "Keep your upper arms on the pad and control the bar at the bottom." ] }, "Prone_Incline_Dumbbell_Curl": { "name": "Prone Incline Dumbbell Curl", "other_names": [], "steps": [ "Lie face down on a steep incline bench holding dumbbells underhand, arms hanging.", "Curl the dumbbells up towards your shoulders.", "Keep your upper arms still and your chest on the pad.", "Lower with control." ] }, "Prone_T_Raise": { "name": "Prone T Raise", "other_names": [], "steps": [ "Lie face down with your arms out to the sides in a T shape, thumbs pointing up.", "Lift your arms off the floor by squeezing your shoulder blades together.", "Hold for a moment, then lower with control.", "Keep your head in line with your spine." ] }, "Prone_Y_Raise": { "name": "Prone Y Raise", "other_names": [], "steps": [ "Lie face down with your arms overhead in a Y shape, thumbs pointing up.", "Lift your arms off the floor by squeezing your shoulder blades back and down.", "Hold for a moment, then lower with control.", "Keep your head in line with your spine." ] }, "Pull-Up_Neutral_Grip": { "name": "Pull-Up, Neutral Grip", "other_names": [ "Neutral-Grip Pull-Up", "Hammer Grip Pull-Up" ], "steps": [ "Grip the parallel handles with your palms facing each other.", "Hang with straight arms.", "Pull until your chin is above the handles.", "Lower with control to a full hang." ] }, "Pull_Through": { "name": "Cable Pull-Through", "other_names": [], "steps": [ "Attach a rope to a low pulley and stand facing away from the machine, holding the rope between your legs.", "Step forward until the cable is taut, feet a little wider than your hips.", "Push your hips back and let the rope pull your hands between your legs, knees slightly bent and back flat.", "Squeeze your glutes to drive your hips forward and stand up tall.", "Your arms only hold the rope; the movement comes from your hips." ] }, "Pullups": { "name": "Pull-Up", "other_names": [ "Pullup" ], "steps": [ "Hold a pull-up bar with your palms facing away, hands slightly wider than your shoulders.", "Hang with your arms straight and your stomach braced.", "Pull yourself up until your chin is above the bar, bringing your elbows down towards your ribs.", "Lower yourself slowly until your arms are straight again.", "Avoid swinging or kicking your legs to get up." ] }, "Pulse_Squat": { "name": "Pulse Squat", "other_names": [ "Squat Pulse" ], "steps": [ "Stand with your feet shoulder-width apart and squat until your thighs are about parallel to the floor.", "Rise a few centimetres, then sink back to the bottom position.", "Keep pulsing in this short range without standing up.", "Stand up fully when the set is done." ] }, "Push-Up_Wide_Grip": { "name": "Push-Up, Wide Grip", "other_names": [ "Wide Push-Up" ], "steps": [ "Place your hands on the floor about one and a half shoulder-widths apart.", "Step your feet back so your body forms a straight line from head to heels.", "Lower your chest towards the floor, keeping your body straight.", "Push back up until your arms are straight." ] }, "Push-Ups_-_Close_Triceps_Position": { "name": "Push-Up, Close Grip", "other_names": [ "Triceps Push-Up" ], "steps": [ "Start in a high plank with your hands close together under your chest.", "Keep your body straight from head to heels.", "Bend your elbows to lower your chest towards your hands, keeping your elbows close to your sides.", "Push back up until your arms are straight.", "Keep your hips in line with your body; do them on your knees if you can't keep it straight." ] }, "Push-Ups_With_Feet_Elevated": { "name": "Decline Push-Up", "other_names": [ "Feet-Elevated Push-Up" ], "steps": [ "Place your feet on a bench or box behind you and your hands on the floor slightly wider than your shoulders.", "Keep your body straight from head to heels.", "Bend your elbows to lower your chest towards the floor.", "Push back up until your arms are straight.", "Keep your stomach tight so your hips don't sag." ] }, "Push_Jerk": { "name": "Push Jerk", "other_names": [], "steps": [ "Hold a barbell racked on the front of your shoulders, grip just outside them.", "Dip by bending your knees slightly, torso upright.", "Drive up hard and push the bar overhead, dropping into a quarter squat to catch it on straight arms.", "Stand up with the bar overhead, then lower it to your shoulders." ] }, "Push_Press": { "name": "Push Press", "other_names": [], "steps": [ "Hold a barbell on the front of your shoulders with your hands slightly wider than your shoulders, feet hip-width apart.", "Bend your knees slightly, keeping your upper body upright.", "Drive up with your legs and use that push to press the bar overhead until your arms are straight.", "Lower the bar back to your shoulders, bending your knees slightly to soften the landing.", "Move your head back to let the bar pass, then bring it forward under the bar at the top." ] }, "Pushups": { "name": "Push-Up", "other_names": [ "Press-Up", "Pushup" ], "steps": [ "Place your hands on the floor slightly wider than your shoulders and step your feet back into a high plank.", "Keep your body straight from head to heels.", "Bend your elbows to lower your chest towards the floor, elbows at a slight angle to your body.", "Push back up until your arms are straight.", "Keep your hips in line; do them on your knees or against a bench if you can't keep it straight." ] }, "Rack_Pull": { "name": "Rack Pull", "other_names": [], "steps": [ "Set the bar on the safety pins or blocks just below or above your knees.", "Grip it just outside your legs with your back flat.", "Drive your hips forward and stand up tall with the bar.", "Lower it back to the pins with control." ] }, "Reverse_Barbell_Curl": { "name": "Barbell Reverse Curl", "other_names": [ "Reverse-Grip Curl" ], "steps": [ "Stand tall holding a barbell with an overhand grip, palms facing down, hands about shoulder-width apart.", "Keep your elbows close to your sides and curl the bar up towards your shoulders.", "Lower it slowly until your arms are straight.", "Keep your wrists straight and your upper arms still." ] }, "Reverse_Crunch": { "name": "Reverse Crunch", "other_names": [], "steps": [ "Lie on your back with your arms on the floor at your sides and your knees bent above your hips.", "Squeeze your stomach to curl your hips off the floor, bringing your knees towards your chest.", "Lower your hips slowly back to the floor.", "Move slowly and don't swing your legs to lift your hips." ] }, "Reverse_Flyes": { "name": "Dumbbell Reverse Fly", "other_names": [], "steps": [ "Hold a dumbbell in each hand and lean forward from your hips with your knees slightly bent, back flat and arms hanging below your chest.", "Bend your elbows slightly and keep that bend throughout.", "Raise your arms out to the sides until they're in line with your shoulders.", "Lower them slowly back down.", "Keep your upper body still and lead the movement with your elbows." ] }, "Reverse_Grip_Bent-Over_Rows": { "name": "Bent-Over Barbell Row, Underhand", "other_names": [ "Yates Row", "Reverse-Grip Barbell Row" ], "steps": [ "Hold a barbell with an underhand grip, palms facing up, hands about shoulder-width apart.", "Bend your knees slightly and lean forward from your hips, back flat and arms straight.", "Pull the bar to your lower stomach, keeping your elbows close to your body.", "Lower it slowly until your arms are straight.", "Keep your back flat and don't stand up to move the bar." ] }, "Reverse_Grip_Triceps_Pushdown": { "name": "Triceps Pushdown, Underhand", "other_names": [], "steps": [ "Attach a straight bar to a high pulley and hold it with an underhand grip, palms facing up.", "Stand tall facing the machine with your elbows tucked against your sides.", "Straighten your arms to push the bar down to your thighs.", "Let it rise slowly until your forearms are about level with the floor.", "Keep your elbows still at your sides and use a lighter weight than for the overhand version." ] }, "Reverse_Hyperextension": { "name": "Reverse Hyperextension", "other_names": [], "steps": [ "Lie face down on the reverse hyperextension machine with your hips at the edge of the pad and hold the handles.", "Hook your ankles under the roller or strap, legs hanging down.", "Squeeze your glutes to raise your legs until they're in line with your body.", "Lower them slowly back down without letting them swing.", "Keep your upper body on the pad and stop when your body is straight." ] }, "Reverse_Machine_Flyes": { "name": "Machine Reverse Fly", "other_names": [ "Reverse Pec Deck", "Rear Delt Machine" ], "steps": [ "Sit facing the pad of a pec deck machine and set the handles to their rear position.", "Hold the handles with your arms straight out in front of you at shoulder height.", "Open your arms out to the sides until they're in line with your shoulders.", "Let them return slowly to the front.", "Keep your chest against the pad and your shoulders down." ] }, "Ring_Row": { "name": "Ring Row", "other_names": [], "steps": [ "Hold the rings and lean back with straight arms, body straight.", "Pull your chest up to the rings.", "Lower with control.", "Walk your feet forward to make it harder." ] }, "Romanian_Deadlift": { "name": "Romanian Deadlift", "other_names": [ "RDL" ], "steps": [ "Stand tall holding a barbell in front of your thighs with an overhand grip, feet hip-width apart.", "Bend your knees slightly and keep them at that angle.", "Push your hips back and lower the bar along your legs until you feel a stretch in your hamstrings, usually just below your knees.", "Squeeze your glutes and drive your hips forward to stand back up.", "Keep your back flat and the bar close to your legs throughout." ] }, "Romanian_Deadlift_Deficit": { "name": "Romanian Deadlift, Deficit", "other_names": [ "Deficit RDL" ], "steps": [ "Stand on a low platform holding a barbell at your hips.", "Push your hips back and lower the bar below the level of your feet, knees slightly bent.", "Keep your back flat throughout.", "Squeeze your glutes to stand back up." ] }, "Rowing_Machine": { "name": "Rowing Machine", "other_names": [ "Rower", "Indoor Rowing" ], "steps": [ "Sit with your feet strapped in and grip the handle with straight arms.", "Push with your legs first, then lean back slightly and pull the handle to your lower ribs.", "Return in reverse order: arms, body, then legs.", "Keep a steady rhythm." ] }, "Russian_Twist": { "name": "Russian Twist", "other_names": [], "steps": [ "Sit on the floor with your knees bent and heels on the floor, or lifted for more challenge.", "Lean back until you feel your stomach working, back straight, and hold your hands together in front of your chest.", "Turn your upper body to one side, bringing your hands beside your hip.", "Turn to the other side, and keep alternating.", "Turn from your ribs, not just your arms, and keep your back straight." ] }, "Scapular_Pull-Up": { "name": "Scapular Pull-Up", "other_names": [ "Scap Pull-Up" ], "steps": [ "Hang from a pull-up bar with an overhand grip and straight arms.", "Pull your shoulder blades down and together, lifting your body a few centimetres.", "Keep your elbows straight throughout.", "Relax back into a full hang and repeat." ] }, "Seal_Row": { "name": "Seal Row", "other_names": [ "Barbell Seal Row" ], "steps": [ "Lie face down on a raised bench, high enough that your arms hang straight to the bar.", "Grip the bar overhand, a little wider than your shoulders.", "Row the bar up to the underside of the bench, squeezing your shoulder blades together.", "Keep your chest on the pad and lower the bar until your arms are straight." ] }, "Seated_Band_Hip_Abduction": { "name": "Seated Band Hip Abduction", "other_names": [], "steps": [ "Sit on a bench with a loop band just above your knees.", "Push your knees out against the band.", "Hold for a moment.", "Bring them back with control." ] }, "Seated_Band_Row": { "name": "Seated Band Row", "other_names": [], "steps": [ "Sit with your legs straight and a band looped around your feet.", "Row the ends to your stomach.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Seated_Barbell_Press": { "name": "Seated Barbell Press, Back Supported", "other_names": [ "Seated Military Press" ], "steps": [ "Sit on an upright bench with your back against the pad and your feet flat on the floor.", "Hold the bar at your upper chest with a grip just outside your shoulders, forearms vertical.", "Press the bar overhead until your arms are straight.", "Lower it back to your upper chest, keeping your back on the pad." ] }, "Seated_Barbell_Triceps_Extension": { "name": "Seated Barbell Triceps Extension", "other_names": [], "steps": [ "Sit on a bench holding a barbell overhead with a narrow overhand grip.", "Lower the bar behind your head by bending your elbows.", "Keep your upper arms pointing up.", "Straighten your arms back to the top." ] }, "Seated_Bent-Over_Rear_Delt_Raise": { "name": "Dumbbell Reverse Fly, Seated", "other_names": [ "Seated Rear Delt Raise" ], "steps": [ "Sit on the end of a bench with a dumbbell in each hand and lean forward until your chest is close to your thighs.", "Let the dumbbells hang behind your calves, palms facing each other and elbows slightly bent.", "Raise the dumbbells out to the sides until your arms are in line with your shoulders.", "Lower them slowly back down.", "Keep your chest down and don't swing the weights up." ] }, "Seated_Cable_Row_One-Arm": { "name": "Seated Cable Row, One-Arm", "other_names": [], "steps": [ "Sit at a low-pulley row station holding a single handle in one hand.", "Row the handle to your side, rotating slightly towards the arm.", "Squeeze your shoulder blade back.", "Return with control; finish the set and switch sides." ] }, "Seated_Cable_Row_Rope": { "name": "Seated Cable Row, Rope", "other_names": [], "steps": [ "Sit at a low-pulley row station holding the rope ends.", "Row the rope to your stomach, pulling the ends apart.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Seated_Cable_Row_V-Bar": { "name": "Seated Cable Row, V-Bar", "other_names": [ "Close-Grip Cable Row" ], "steps": [ "Sit at a low-pulley row station holding a V-bar.", "Row it to your stomach, elbows close to your body.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Seated_Cable_Row_Wide_Grip": { "name": "Seated Cable Row, Wide Grip", "other_names": [], "steps": [ "Sit at a low-pulley row station holding a long bar with a wide overhand grip.", "Row the bar to your upper stomach with your elbows out.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Seated_Cable_Rows": { "name": "Seated Cable Row", "other_names": [ "Cable Row", "Low Row" ], "steps": [ "Sit at a low-pulley row station with your feet on the platform, knees slightly bent, holding the handle with both hands.", "Sit tall with your arms straight.", "Pull the handle to your stomach, squeezing your shoulder blades together and keeping your elbows close to your body.", "Let it return slowly until your arms are straight.", "Keep your back straight and your upper body upright; don't rock back to pull." ] }, "Seated_Calf_Raise": { "name": "Seated Calf Raise", "other_names": [], "steps": [ "Sit on the machine with the balls of your feet on the platform and the pads on your lower thighs.", "Lift the pads slightly and release the safety lever.", "Lower your heels slowly as far as you can for a stretch.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Move slowly through the whole range; don't bounce at the bottom." ] }, "Seated_Dumbbell_Calf_Raise": { "name": "Seated Dumbbell Calf Raise", "other_names": [], "steps": [ "Sit on a bench with the balls of your feet on a plate or step.", "Rest a dumbbell on each thigh just above the knee.", "Raise your heels as high as you can.", "Lower slowly until your heels are below your toes." ] }, "Seated_Dumbbell_Curl": { "name": "Seated Dumbbell Curl", "other_names": [], "steps": [ "Sit on the end of a flat bench with a dumbbell in each hand, arms hanging, palms forward.", "Bend your elbows to curl the dumbbells up to your shoulders.", "Keep your upper arms still and your torso upright.", "Lower the dumbbells until your arms are straight." ] }, "Seated_Dumbbell_Curl_Alternating": { "name": "Seated Dumbbell Curl, Alternating", "other_names": [], "steps": [ "Sit on the end of a bench holding a dumbbell in each hand, arms at your sides.", "Curl one dumbbell up, turning your palm up as you lift.", "Lower it and curl the other.", "Keep your back straight." ] }, "Seated_Dumbbell_Press": { "name": "Seated Dumbbell Shoulder Press", "other_names": [], "steps": [ "Sit on a bench with an upright back and hold a dumbbell in each hand at shoulder height, palms facing forward.", "Brace your stomach and keep your back against the pad.", "Press the dumbbells up until your arms are straight above your head.", "Lower them slowly back to shoulder height.", "Don't arch your lower back to push the weight up." ] }, "Seated_Dumbbell_Press_Neutral_Grip": { "name": "Seated Dumbbell Press, Neutral Grip", "other_names": [], "steps": [ "Sit on an upright bench holding dumbbells at your shoulders, palms facing each other.", "Press the dumbbells overhead until your arms are straight.", "Keep your back against the pad.", "Lower them to your shoulders with control." ] }, "Seated_Dumbbell_Shrug": { "name": "Seated Dumbbell Shrug", "other_names": [], "steps": [ "Sit upright on a bench with your feet flat on the floor and a dumbbell in each hand at your sides, palms facing in.", "Lift your shoulders straight up towards your ears as high as you can.", "Hold briefly at the top, then lower your shoulders slowly.", "Keep your arms straight and your back upright; move straight up and down without rolling your shoulders." ] }, "Seated_Dumbbell_Triceps_Extension": { "name": "Seated Dumbbell Triceps Extension", "other_names": [ "Seated Overhead Triceps Extension", "Seated French Press" ], "steps": [ "Sit on the end of a flat bench and hold one dumbbell overhead in both hands, cupped under its top end.", "Keep your upper arms beside your head and bend your elbows to lower the dumbbell behind your head.", "Straighten your arms to raise it back overhead.", "Keep your elbows pointing up and close to your head." ] }, "Seated_Good_Morning": { "name": "Seated Good Morning", "other_names": [], "steps": [ "Sit on a bench with a barbell across your upper back and your feet wide.", "Lean forward from your hips with your back flat.", "Go as low as you can without rounding.", "Raise your torso back up." ] }, "Seated_Knee_Tuck": { "name": "Seated Knee Tuck", "other_names": [], "steps": [ "Sit on the floor, lean back slightly and place your hands behind you.", "Lift your feet off the floor with your knees bent.", "Pull your knees towards your chest, then extend your legs out without touching the floor.", "Keep your torso still and your back straight." ] }, "Seated_Leg_Curl": { "name": "Seated Leg Curl", "other_names": [], "steps": [ "Adjust the machine so your knees line up with its pivot point, and sit with the lower pad just above your heels.", "Lower the thigh pad onto your legs so they're held in place, then hold the handles.", "Curl your heels down and back as far as you can.", "Let the pad return slowly until your legs are nearly straight.", "Keep your back against the pad and move slowly." ] }, "Seated_Side_Lateral_Raise": { "name": "Seated Dumbbell Lateral Raise", "other_names": [], "steps": [ "Sit on the end of a bench with a dumbbell in each hand at your sides, palms facing in.", "Bend your elbows slightly and keep that bend throughout.", "Raise your arms out to the sides until your hands are at shoulder height.", "Lower them slowly back to your sides.", "Lead with your elbows and keep your shoulders down away from your ears." ] }, "Shoulder_Dislocate": { "name": "Shoulder Dislocate", "other_names": [ "Pass-Through" ], "steps": [ "Hold a stick or band in front of your thighs with a wide grip.", "Keeping your arms straight, lift it overhead and behind you until it reaches your lower back.", "Bring it back over to the front.", "Use a wider grip if you have to bend your elbows." ] }, "Shoulder_Press_-_With_Bands": { "name": "Band Shoulder Press", "other_names": [], "steps": [ "Stand on the middle of a resistance band with your feet hip-width apart and hold one end in each hand at your shoulders.", "Brace your stomach and stand tall.", "Press your hands up until your arms are straight above your head.", "Lower them slowly back to your shoulders.", "Don't lean back or arch your lower back as you press." ] }, "Shrimp_Squat": { "name": "Shrimp Squat", "other_names": [], "steps": [ "Stand on one leg, bend the other knee and hold that foot behind you with the same-side hand.", "Squat down on the standing leg until the back knee touches the floor lightly.", "Keep your chest up and your standing heel flat.", "Drive back up to standing, then finish the set and switch legs." ] }, "Side-Lying_Dumbbell_External_Rotation": { "name": "Side-Lying Dumbbell External Rotation", "other_names": [], "steps": [ "Lie on your side holding a light dumbbell in your top hand, elbow bent at 90 degrees against your side.", "Rotate your forearm up towards the ceiling, keeping your elbow in place.", "Lower slowly.", "Finish the set, then switch sides." ] }, "Side_Bridge": { "name": "Side Plank", "other_names": [ "Side Bridge" ], "steps": [ "Lie on your side with your elbow under your shoulder and your legs straight, one foot on top of the other.", "Lift your hips so your body forms a straight line from head to feet.", "Hold the position for the time you've set, breathing steadily.", "Lower your hips, then switch sides.", "Keep your hips up and in line; don't let them drop or rotate." ] }, "Side_Lateral_Raise": { "name": "Dumbbell Lateral Raise", "other_names": [ "Side Raise" ], "steps": [ "Stand tall with a dumbbell in each hand at your sides, palms facing in.", "Bend your elbows slightly and keep that bend throughout.", "Raise your arms out to the sides until your hands are at shoulder height.", "Lower them slowly back to your sides.", "Lead with your elbows, don't swing, and keep your shoulders down away from your ears." ] }, "Side_Plank_Hip_Dip": { "name": "Side Plank Hip Dip", "other_names": [], "steps": [ "Lie on your side on one forearm, elbow under your shoulder, legs stacked.", "Lift your hips so your body forms a straight line.", "Lower your hips until they almost touch the floor, then lift them back up.", "Finish the set, then switch sides." ] }, "Side_Plank_Leg_Raise": { "name": "Side Plank Leg Raise", "other_names": [], "steps": [ "Get into a side plank on one forearm with your legs stacked.", "Lift your top leg as high as you can, keeping it straight.", "Lower it with control without letting your hips drop.", "Finish the set, then switch sides." ] }, "Side_Plank_Rotation": { "name": "Side Plank Rotation", "other_names": [ "Side Plank Thread the Needle" ], "steps": [ "Get into a side plank on one forearm with your top arm reaching to the ceiling.", "Reach your top arm under your body and rotate your chest towards the floor.", "Rotate back and reach to the ceiling again.", "Keep your hips up throughout, then switch sides." ] }, "Side_Plank_with_Dumbbell_Raise": { "name": "Side Plank with Dumbbell Raise", "other_names": [], "steps": [ "Get into a side plank on one forearm, holding a dumbbell in the top hand.", "Raise the dumbbell straight up towards the ceiling.", "Lower it with control.", "Keep your hips up; finish the set and switch sides." ] }, "Single-Leg_Calf_Raise": { "name": "Single-Leg Calf Raise", "other_names": [], "steps": [ "Stand on one foot on a step or the floor, holding a wall for balance.", "Rise as high as you can onto the ball of your foot.", "Pause at the top, then lower slowly until your heel is below the step or on the floor.", "Finish the set, then switch legs." ] }, "Single-Leg_Hip_Thrust": { "name": "Single-Leg Hip Thrust", "other_names": [], "steps": [ "Sit on the floor with your upper back against a bench and one foot flat on the floor.", "Lift the other foot off the floor.", "Drive through the planted heel to lift your hips until your body is level from knee to shoulder.", "Lower with control, then finish the set and switch legs." ] }, "Single_Arm_Dumbbell_Press": { "name": "Dumbbell Shoulder Press, One-Arm", "other_names": [ "Single-Arm Dumbbell Press" ], "steps": [ "Stand with your feet hip-width apart and hold one dumbbell at your shoulder, palm forward.", "Press it straight up until your arm is locked out over your shoulder.", "Keep your torso upright without leaning to the side.", "Lower the dumbbell to your shoulder, finish the set and switch arms." ] }, "Single_Leg_Glute_Bridge": { "name": "Single-Leg Glute Bridge", "other_names": [], "steps": [ "Lie on your back with your knees bent, feet flat on the floor and arms by your sides.", "Straighten one leg so it's in line with your other thigh.", "Push through the heel on the floor to lift your hips until your body is straight from shoulders to knee.", "Lower your hips slowly, then switch legs after the set.", "Keep your hips level; don't let the side of the raised leg drop." ] }, "Sissy_Squat": { "name": "Sissy Squat", "other_names": [], "steps": [ "Stand with your feet hip-width apart and hold a post or rail beside you for balance.", "Rise onto the balls of your feet, then bend your knees and push them forward while leaning your upper body back, keeping a straight line from your knees to your shoulders.", "Lower until you feel a strong stretch in the front of your thighs, then push through the balls of your feet to stand back up.", "Keep your hips straight throughout; the movement comes from the knees, not from bending at the waist." ] }, "Sit-Up": { "name": "Sit-Up", "other_names": [], "steps": [ "Lie on your back with your knees bent, feet flat on the floor, anchored under something if needed.", "Cross your arms on your chest or place your hands lightly beside your head.", "Curl your upper body up until your chest is close to your knees.", "Lower yourself slowly back down.", "Don't pull on your head or neck to get up." ] }, "Sled_Push": { "name": "Sled Push", "other_names": [], "steps": [ "Grip the sled handles with your arms straight or bent, leaning forward.", "Drive the sled forward with short, powerful steps.", "Keep your back flat.", "Push for the set distance." ] }, "Smith_Machine_Behind-the-Neck_Press": { "name": "Smith Machine Behind-the-Neck Press", "other_names": [], "steps": [ "Sit on a bench under the Smith machine bar, the bar behind your head.", "Unhook it and press it up until your arms are straight.", "Lower it to the base of your neck.", "Use a light weight." ] }, "Smith_Machine_Bench_Press": { "name": "Smith Machine Bench Press", "other_names": [], "steps": [ "Place a flat bench under the Smith machine so the bar lines up with the middle of your chest.", "Lie back, hold the bar slightly wider than your shoulders and turn it to release it from the hooks.", "Lower the bar slowly to the middle of your chest.", "Press it back up until your arms are straight, and turn it to hook it back when you finish.", "Set the safety stops just above your chest before you start." ] }, "Smith_Machine_Bench_Press_Close_Grip": { "name": "Smith Machine Bench Press, Close Grip", "other_names": [], "steps": [ "Lie on a flat bench under the Smith machine bar, hands shoulder-width apart.", "Lower the bar to your lower chest, elbows close to your body.", "Press it back up.", "Hook the bar when you finish." ] }, "Smith_Machine_Calf_Raise": { "name": "Smith Machine Calf Raise", "other_names": [], "steps": [ "Place a step or plate under the Smith machine bar and set the bar at about shoulder height.", "Step under it with the bar across your upper back and the balls of your feet on the step.", "Straighten your legs, release the bar and lower your heels slowly as far as you can.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Keep your knees straight but not locked, and don't bounce at the bottom." ] }, "Smith_Machine_Deadlift": { "name": "Smith Machine Deadlift", "other_names": [], "steps": [ "Set the Smith machine bar low and stand with it over your mid-foot.", "Squat down and grip it, back flat.", "Stand up tall.", "Lower it back down with control." ] }, "Smith_Machine_Decline_Press": { "name": "Smith Machine Decline Press", "other_names": [], "steps": [ "Lie on a decline bench under the Smith machine bar.", "Unhook the bar and lower it to your lower chest.", "Press it back up.", "Hook the bar when you finish." ] }, "Smith_Machine_Drag_Curl": { "name": "Smith Machine Drag Curl", "other_names": [], "steps": [ "Stand holding the Smith machine bar underhand at your thighs.", "Pull your elbows back as you curl, dragging the bar up along your body.", "Stop at your lower chest.", "Lower along the same path." ] }, "Smith_Machine_Front_Squat": { "name": "Smith Machine Front Squat", "other_names": [], "steps": [ "Hold the Smith machine bar across your front shoulders, elbows high.", "Unhook it and squat until your thighs are parallel.", "Drive back up.", "Hook the bar when you finish." ] }, "Smith_Machine_Good_Morning": { "name": "Smith Machine Good Morning", "other_names": [], "steps": [ "Stand with the Smith machine bar on your upper back.", "Push your hips back and lower your torso towards level.", "Keep your back flat.", "Raise your torso back up." ] }, "Smith_Machine_Hip_Thrust": { "name": "Smith Machine Hip Thrust", "other_names": [], "steps": [ "Sit with your upper back against a bench and the padded Smith machine bar across your hips.", "Drive your hips up until your body is level from knee to shoulder.", "Squeeze your glutes at the top.", "Lower with control." ] }, "Smith_Machine_Incline_Press": { "name": "Smith Machine Incline Press", "other_names": [], "steps": [ "Lie on an incline bench under the Smith machine bar.", "Unhook the bar and lower it to your upper chest.", "Press it back up.", "Hook the bar when you finish." ] }, "Smith_Machine_Kneeling_Squat": { "name": "Smith Machine Kneeling Squat", "other_names": [], "steps": [ "Kneel on a pad under the Smith machine bar with it on your upper back.", "Sit your hips back towards your heels.", "Drive your hips forward to come back up.", "Squeeze your glutes at the top." ] }, "Smith_Machine_Lunge": { "name": "Smith Machine Lunge", "other_names": [], "steps": [ "Stand under the Smith machine bar with it on your upper back.", "Step forward and lower until your back knee nearly touches the floor.", "Push back to the start.", "Alternate legs." ] }, "Smith_Machine_Overhead_Shoulder_Press": { "name": "Smith Machine Shoulder Press", "other_names": [], "steps": [ "Place a bench with an upright back under the Smith machine so the bar comes down just in front of your face.", "Sit down, hold the bar slightly wider than your shoulders and turn it to release it from the hooks.", "Lower the bar slowly to about chin height.", "Press it back up until your arms are straight, then turn it to hook it back when you finish.", "Keep your back against the pad and your stomach braced." ] }, "Smith_Machine_Reverse_Lunge": { "name": "Smith Machine Reverse Lunge", "other_names": [], "steps": [ "Stand under the Smith machine bar with it on your upper back.", "Step back and lower until your back knee nearly touches the floor.", "Push through the front foot to return.", "Finish the set and switch legs." ] }, "Smith_Machine_Romanian_Deadlift": { "name": "Smith Machine Romanian Deadlift", "other_names": [], "steps": [ "Stand holding the Smith machine bar at your thighs.", "Push your hips back and lower the bar along your legs.", "Stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand." ] }, "Smith_Machine_Row": { "name": "Smith Machine Row", "other_names": [], "steps": [ "Hinge forward holding the Smith machine bar, back flat.", "Row the bar to your lower ribs.", "Squeeze your shoulder blades together.", "Lower with control." ] }, "Smith_Machine_Shrug": { "name": "Smith Machine Shrug", "other_names": [], "steps": [ "Stand holding the Smith machine bar at your thighs.", "Shrug your shoulders up towards your ears.", "Hold for a moment.", "Lower with control." ] }, "Smith_Machine_Sissy_Squat": { "name": "Smith Machine Sissy Squat", "other_names": [], "steps": [ "Stand under the Smith machine bar with it on your upper back, feet slightly forward.", "Bend your knees forward and lean back as you lower.", "Go as low as you comfortably can.", "Push back up through your quads." ] }, "Smith_Machine_Squat": { "name": "Smith Machine Squat", "other_names": [], "steps": [ "Set the Smith machine bar at about shoulder height and step under it so it sits across your upper back.", "Place your feet shoulder-width apart and slightly in front of the bar, then turn the bar to release it.", "Bend your knees and hips to squat until your thighs are about level with the floor.", "Push through your whole foot to stand back up.", "Set the safety stops just below your lowest point, and keep your knees in line with your toes." ] }, "Smith_Machine_Upright_Row": { "name": "Smith Machine Upright Row", "other_names": [], "steps": [ "Stand holding the Smith machine bar at your thighs, overhand.", "Pull it up to just below your chin, elbows high.", "Pause at the top.", "Lower with control." ] }, "Smith_Single-Leg_Split_Squat": { "name": "Smith Machine Split Squat", "other_names": [], "steps": [ "Set the Smith machine bar at about shoulder height and step under it so it sits across your upper back.", "Take a long step forward with one foot and keep the other behind you on its toes, then release the bar.", "Bend both knees to lower your back knee towards the floor, keeping most of your weight on your front foot.", "Push through your front foot to rise back up, then switch legs after the set.", "Keep your upper body upright and your front knee in line with your toes." ] }, "Snatch": { "name": "Snatch", "other_names": [ "Squat Snatch", "Full Snatch" ], "steps": [ "Set up over a barbell on the floor with a wide snatch grip, hips low, back flat, arms straight.", "Lift the bar off the floor, then extend your hips and knees explosively as it passes your thighs.", "Pull yourself under the bar and catch it locked out overhead at the bottom of a full squat.", "Stand up with the bar overhead, then lower it." ] }, "Snatch-Grip_High_Pull": { "name": "Snatch-Grip High Pull", "other_names": [], "steps": [ "Set up over the bar with a wide snatch grip.", "Lift the bar and extend your hips and knees explosively.", "Pull the bar up to chest height, elbows high and out.", "Lower the bar with control." ] }, "Snatch-Grip_Romanian_Deadlift": { "name": "Snatch-Grip Romanian Deadlift", "other_names": [ "Snatch-Grip RDL" ], "steps": [ "Stand holding a barbell at your hips with a wide snatch grip.", "Push your hips back and lower the bar along your thighs, knees slightly bent.", "Go down until you feel a stretch in your hamstrings, back flat.", "Squeeze your glutes to stand back up." ] }, "Snatch_Balance": { "name": "Snatch Balance", "other_names": [], "steps": [ "Set a barbell on your upper back with a wide snatch grip.", "Dip slightly, then drive the bar up and drop under it into an overhead squat.", "Catch it with straight arms at the bottom.", "Stand up with the bar locked out overhead." ] }, "Snatch_Grip_Deadlift": { "name": "Snatch-Grip Deadlift", "other_names": [], "steps": [ "Stand with the bar over your mid-foot and take a wide snatch grip, back flat, arms straight.", "Your hips start lower and your torso flatter than in a normal deadlift.", "Push through your feet and stand up, keeping the bar close to your legs.", "Finish tall with the bar against your upper thighs, then lower it under control." ] }, "Snatch_Pull": { "name": "Snatch Pull", "other_names": [], "steps": [ "Set up over the bar with a wide snatch grip.", "Lift the bar from the floor as for a snatch, keeping it close to your legs.", "Extend your hips, knees and ankles explosively and shrug at the top.", "Lower the bar back to the floor with control." ] }, "Sots_Press": { "name": "Sots Press", "other_names": [], "steps": [ "Squat to the bottom of a front squat with a barbell on your shoulders.", "Stay in the squat and press the bar overhead behind your head.", "Lower it back to your shoulders with control.", "Keep your chest up and heels down throughout." ] }, "Sphinx_Push-Up": { "name": "Sphinx Push-Up", "other_names": [], "steps": [ "Start in a forearm plank with your elbows under your shoulders.", "Press your palms into the floor and straighten your arms to lift your forearms off.", "Lower back down onto your forearms with control.", "Keep your body in a straight line throughout." ] }, "Spider_Curl": { "name": "Spider Curl", "other_names": [], "steps": [ "Lie face down on an incline bench with your chest near the top, holding an EZ bar with an underhand grip.", "Let your arms hang straight down in front of the bench.", "Curl the bar up towards your shoulders, keeping your upper arms still.", "Squeeze your biceps, then lower slowly until your arms are straight.", "Keep your chest on the bench and don't swing the bar." ] }, "Split_Jerk": { "name": "Split Jerk", "other_names": [], "steps": [ "Hold a barbell racked on the front of your shoulders, grip just outside them.", "Dip by bending your knees slightly, torso upright.", "Drive the bar up and split your feet, one forward and one back, catching it on straight arms.", "Bring your feet back together with the bar overhead, then lower it to your shoulders." ] }, "Split_Squat_Jump": { "name": "Split Squat Jump", "other_names": [], "steps": [ "Stand in a split stance, one foot forward and the other back, and lower into a split squat.", "Jump straight up from the bottom position.", "Land in the same split stance with soft knees and lower into the next rep.", "Finish the set, then switch legs." ] }, "Split_Squat_with_Dumbbells": { "name": "Dumbbell Split Squat", "other_names": [], "steps": [ "Stand with a dumbbell in each hand at your sides and take a long step forward with one foot.", "Lift the heel of your back foot so you're on the ball of that foot.", "Bend both knees to lower your back knee towards the floor, keeping your upper body upright.", "Push through your front foot to rise back up, keeping your feet in place, then switch legs after the set.", "Keep your front knee in line with your toes." ] }, "Spoto_Press": { "name": "Spoto Press", "other_names": [], "steps": [ "Lie on the bench and unrack the bar with your bench press grip.", "Lower the bar until it is a few centimetres above your chest.", "Hold it there without touching your chest.", "Press it back up to straight arms." ] }, "Sprawl": { "name": "Sprawl", "other_names": [ "Wrestler's Sprawl" ], "steps": [ "Stand in an athletic stance with your knees slightly bent.", "Drop your hands to the floor and shoot your legs back, letting your hips sink towards the floor.", "Keep your chest up and your arms straight as your hips touch down.", "Snap your feet back under you and return to the athletic stance." ] }, "Squat_Thrust": { "name": "Squat Thrust", "other_names": [], "steps": [ "Stand with your feet shoulder-width apart, then squat and place your hands on the floor.", "Jump your feet back so your body is in a straight plank.", "Jump your feet back in towards your hands.", "Stand up fully and go straight into the next rep." ] }, "Standing_Barbell_Calf_Raise": { "name": "Barbell Calf Raise", "other_names": [], "steps": [ "Place a barbell across your upper back from a rack and stand with the balls of your feet on a sturdy plate or step.", "Stand tall with your knees straight but not locked.", "Lower your heels slowly as far as you can.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Move slowly and keep your balance; start without the step if you feel unsteady." ] }, "Standing_Barbell_Press_Behind_Neck": { "name": "Barbell Behind-the-Neck Press", "other_names": [ "Press Behind Neck" ], "steps": [ "Set the bar in a rack at about shoulder height and hold it with your hands wider than your shoulders.", "Step under the bar so it rests across your upper back, lift it out and stand tall with your feet hip-width apart.", "Press the bar straight up from behind your head until your arms are straight overhead.", "Lower it slowly behind your head until it's at about ear level.", "Keep your head still and facing forward, and only lower the bar as far as your shoulders move comfortably." ] }, "Standing_Barbell_Rollout": { "name": "Standing Barbell Rollout", "other_names": [], "steps": [ "Stand with a loaded barbell on the floor in front of you and grip it with your arms straight.", "Roll the bar forward, lowering your body towards the floor with your body straight.", "Go as far as you can without letting your lower back sag.", "Pull the bar back in to standing." ] }, "Standing_Biceps_Cable_Curl": { "name": "Cable Curl", "other_names": [ "Cable Biceps Curl" ], "steps": [ "Attach a straight bar to a low pulley and hold it with an underhand grip, hands about shoulder-width apart.", "Stand tall facing the machine with your arms straight and your elbows by your sides.", "Curl the bar up towards your shoulders.", "Squeeze your biceps, then lower slowly until your arms are straight.", "Keep your upper arms still and don't lean back." ] }, "Standing_Cable_Crunch": { "name": "Standing Cable Crunch", "other_names": [], "steps": [ "Stand facing away from a high pulley holding the rope beside your head.", "Crunch forward and down, bringing your ribs towards your hips.", "Return with control.", "Keep your hips still." ] }, "Standing_Cable_Leg_Curl": { "name": "Standing Cable Leg Curl", "other_names": [], "steps": [ "Attach an ankle strap to a low pulley and face it.", "Curl your heel up towards your buttock.", "Lower with control.", "Finish the set and switch legs." ] }, "Standing_Cable_Row": { "name": "Standing Cable Row", "other_names": [], "steps": [ "Stand facing a low pulley in a split stance holding a bar or handles.", "Hinge slightly and row towards your stomach.", "Squeeze your shoulder blades together.", "Return with control." ] }, "Standing_Cable_Wood_Chop": { "name": "Cable Woodchop", "other_names": [ "Wood Chop" ], "steps": [ "Set a pulley high and stand side-on to it, feet about shoulder-width apart, holding the handle with both hands.", "Start with your arms straight and your hands up towards the pulley, turned towards it.", "Pull the handle down and across your body towards the opposite knee, turning your upper body and pivoting your back foot.", "Return slowly to the start, then switch sides after the set.", "Keep your arms nearly straight and turn from your stomach, not only your arms." ] }, "Standing_Calf_Raises": { "name": "Machine Calf Raise", "other_names": [ "Standing Calf Raise" ], "steps": [ "Stand on the machine with your shoulders under the pads and the balls of your feet on the edge of the step.", "Straighten your legs to lift the weight, knees straight but not locked.", "Lower your heels slowly as far as you can.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Keep your knees straight and don't bounce at the bottom." ] }, "Standing_Dumbbell_Calf_Raise": { "name": "Dumbbell Calf Raise", "other_names": [], "steps": [ "Stand with the balls of your feet on a step or plate, holding a dumbbell in each hand at your sides.", "Stand tall with your knees straight but not locked.", "Lower your heels slowly as far as you can.", "Push through the balls of your feet to raise your heels as high as you can, then pause.", "Hold one dumbbell and a support with your other hand if you need help balancing." ] }, "Standing_Dumbbell_Triceps_Extension": { "name": "Dumbbell Overhead Triceps Extension", "other_names": [], "steps": [ "Stand tall holding one dumbbell with both hands under the top plate, arms straight above your head.", "Keep your upper arms close to your head and bend your elbows to lower the dumbbell behind your head.", "Lower it until you feel a stretch in the back of your arms.", "Straighten your arms to lift the dumbbell back above your head.", "Keep your elbows pointing forward and your stomach braced so your lower back doesn't arch." ] }, "Standing_Dumbbell_Upright_Row": { "name": "Dumbbell Upright Row", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand in front of your thighs, palms facing your body.", "Lift the dumbbells up along the front of your body, leading with your elbows.", "Stop when your elbows are at about shoulder height and the dumbbells are at your lower chest.", "Lower them slowly back to your thighs.", "Keep the dumbbells close to your body and stop lower if your shoulders feel pinched." ] }, "Standing_Leg_Curl": { "name": "Standing Leg Curl", "other_names": [], "steps": [ "Stand at the machine with the pad behind the ankle of one leg and your knee lined up with the pivot point.", "Hold the handles and keep your standing leg slightly bent.", "Curl your heel up towards your glute as far as you can.", "Lower it slowly until your leg is straight, then switch legs after the set.", "Keep your hips and upper body still." ] }, "Standing_Low-Pulley_Deltoid_Raise": { "name": "Cable Lateral Raise", "other_names": [ "Cable Side Raise" ], "steps": [ "Stand side-on to a low pulley and hold the handle in the hand farther from the machine, so the cable crosses in front of you.", "Hold the machine with your other hand and keep your elbow slightly bent.", "Raise your arm out to the side until your hand is at shoulder height.", "Lower it slowly back across your body, then switch sides after the set.", "Keep your upper body still and don't lean away to lift the weight." ] }, "Standing_Military_Press": { "name": "Barbell Overhead Press", "other_names": [ "Military Press", "OHP", "Standing Press" ], "steps": [ "Set the bar in a rack at about shoulder height and hold it slightly wider than your shoulders.", "Lift it out so it sits on the front of your shoulders, and stand tall with your feet hip-width apart.", "Press the bar straight up, moving your head back to let it pass, until your arms are straight overhead.", "Lower it slowly back to your shoulders.", "Squeeze your glutes and brace your stomach so you don't lean back." ] }, "Standing_Overhead_Barbell_Triceps_Extension": { "name": "Barbell Overhead Triceps Extension", "other_names": [], "steps": [ "Stand tall and hold a barbell above your head with an overhand grip, hands about shoulder-width apart.", "Keep your upper arms close to your head and bend your elbows to lower the bar behind your head.", "Lower it until you feel a stretch in the back of your arms.", "Straighten your arms to press the bar back up.", "Keep your elbows pointing forward and your stomach braced." ] }, "Star_Jump": { "name": "Star Jump", "other_names": [], "steps": [ "Stand with your feet together and drop into a quarter squat, arms down.", "Jump as high as you can, spreading your arms and legs into an X in the air.", "Bring your arms and legs back together before you land.", "Land softly with bent knees and reset before the next jump." ] }, "Stiff-Legged_Barbell_Deadlift": { "name": "Barbell Stiff-Leg Deadlift", "other_names": [ "Stiff-Legged Deadlift" ], "steps": [ "Stand tall holding a barbell in front of your thighs with an overhand grip, feet hip-width apart.", "Keep your knees nearly straight, with only a slight bend.", "Push your hips back and lower the bar along your legs as far as you can with a flat back.", "Squeeze your glutes and drive your hips forward to stand back up.", "Keep your back flat throughout; stop lowering when it starts to round." ] }, "Stiff-Legged_Dumbbell_Deadlift": { "name": "Dumbbell Stiff-Leg Deadlift", "other_names": [ "Stiff-Legged Dumbbell Deadlift" ], "steps": [ "Stand tall with a dumbbell in each hand in front of your thighs, feet hip-width apart.", "Bend your knees slightly and keep them at that angle.", "Push your hips back and lower the dumbbells along your legs until you feel a stretch in your hamstrings.", "Squeeze your glutes and drive your hips forward to stand back up.", "Keep your back flat and the dumbbells close to your legs throughout." ] }, "Straight-Arm_Dumbbell_Pullover": { "name": "Straight-Arm Dumbbell Pullover", "other_names": [], "steps": [ "Lie on a flat bench and hold one dumbbell above your chest with both hands cupping one end.", "Keep your arms nearly straight, with only a slight bend in your elbows.", "Lower the dumbbell slowly behind your head in an arc until you feel a stretch in your chest and under your arms.", "Pull it back over your chest along the same arc.", "Keep your hips on the bench and don't lower further than your shoulders are comfortable with." ] }, "Straight-Arm_Pulldown": { "name": "Straight-Arm Pulldown", "other_names": [], "steps": [ "Attach a straight bar or rope to a high pulley and stand facing it, holding the bar with an overhand grip.", "Step back and lean forward slightly from your hips, arms straight in front of you.", "Keep your arms straight and pull the bar down in an arc to your thighs.", "Let it rise slowly back to about head height.", "Keep your elbows only slightly bent and don't bend them to pull." ] }, "Sumo_Deadlift": { "name": "Sumo Deadlift", "other_names": [], "steps": [ "Stand with your feet wide and toes turned out, with the bar over the middle of your feet.", "Push your hips back and bend your knees to grip the bar with your hands inside your legs, arms straight.", "Flatten your back, lift your chest and push your knees out over your toes.", "Push the floor away and stand up tall, keeping the bar close to your body.", "Lower the bar the same way with a flat back." ] }, "Sumo_Romanian_Deadlift": { "name": "Sumo Romanian Deadlift", "other_names": [ "Sumo RDL" ], "steps": [ "Stand in a wide stance, toes out, holding a barbell with your hands inside your legs.", "Push your hips back and lower the bar towards your shins, knees slightly bent.", "Keep your back flat and stop when you feel a stretch in your hamstrings.", "Squeeze your glutes to stand back up." ] }, "Superman": { "name": "Superman", "other_names": [], "steps": [ "Lie face down with your arms straight overhead and your legs straight.", "Lift your arms, chest and legs off the floor at the same time.", "Hold for a moment while squeezing your glutes and back.", "Lower with control." ] }, "Superman_Pull": { "name": "Superman Pull", "other_names": [ "Prone Lat Pull" ], "steps": [ "Lie face down with your arms straight overhead, chest and arms lifted off the floor.", "Pull your elbows down towards your ribs as if doing a pull-up.", "Squeeze your shoulder blades together, then reach forward again.", "Keep your chest off the floor throughout." ] }, "T-Bar_Row_with_Handle": { "name": "T-Bar Row", "other_names": [], "steps": [ "Set one end of a barbell in a landmine or a corner, put plates on the other end and straddle the bar facing the plates.", "Place a close-grip handle under the bar next to the plates and hold it with both hands.", "Bend your knees slightly and lean forward with a flat back, arms straight.", "Pull the plates up towards your chest, squeezing your shoulder blades together, then lower slowly.", "Keep your back flat and your upper body still throughout." ] }, "Tate_Press": { "name": "Tate Press", "other_names": [], "steps": [ "Lie on a bench holding dumbbells over your chest, palms facing your feet.", "Bend your elbows out to the sides, lowering the dumbbells to touch your chest.", "Keep your upper arms still.", "Straighten your arms back up." ] }, "Thigh_Abductor": { "name": "Machine Hip Abduction", "other_names": [ "Thigh Abductor", "Hip Abductor" ], "steps": [ "Sit on the machine with your back against the pad and the pads on the outside of your knees.", "Hold the handles and start with your legs together.", "Push your knees out to the sides as far as you comfortably can.", "Let them come back together slowly.", "Keep your back against the pad and control the return." ] }, "Thigh_Adductor": { "name": "Machine Hip Adduction", "other_names": [ "Thigh Adductor", "Hip Adductor" ], "steps": [ "Sit on the machine with your back against the pad and the pads on the inside of your knees.", "Set the start position so your legs are open to a comfortable stretch.", "Squeeze your legs together until the pads meet.", "Let them open slowly back to the start.", "Keep your back against the pad and don't let the weight pull your legs open quickly." ] }, "Toes_to_Bar": { "name": "Toes to Bar", "other_names": [], "steps": [ "Hang from the bar with an overhand grip.", "Brace your stomach and lift your legs until your toes touch the bar.", "Lower your legs with control, without swinging.", "Bend your knees slightly if your hamstrings are tight." ] }, "Trap_Bar_Carry": { "name": "Trap Bar Carry", "other_names": [ "Hex Bar Farmer's Walk" ], "steps": [ "Stand inside a trap bar and lift it by the handles.", "Stand tall with your shoulders back and your core braced.", "Walk forward with short, steady steps.", "Stop and set the bar down with a flat back." ] }, "Trap_Bar_Deadlift": { "name": "Trap Bar Deadlift", "other_names": [ "Hex Bar Deadlift" ], "steps": [ "Stand in the middle of a trap bar with your feet hip-width apart.", "Push your hips back and bend your knees to hold the handles at your sides, arms straight.", "Flatten your back, brace your stomach and lift your chest.", "Push through your feet to stand up tall.", "Lower the bar to the floor the same way, keeping your back flat." ] }, "Trap_Bar_Floor_Press": { "name": "Trap Bar Floor Press", "other_names": [], "steps": [ "Lie on the floor inside a trap bar's frame with the handles beside your chest.", "Grip the handles with palms facing in.", "Press the bar up until your arms are straight.", "Lower until your upper arms touch the floor." ] }, "Trap_Bar_Overhead_Press": { "name": "Trap Bar Overhead Press", "other_names": [], "steps": [ "Clean or lift a trap bar to your shoulders, holding the handles with palms facing in.", "Stand tall and brace your core.", "Press the bar overhead until your arms are straight.", "Lower it back to your shoulders." ] }, "Trap_Bar_Romanian_Deadlift": { "name": "Trap Bar Romanian Deadlift", "other_names": [ "Hex Bar RDL" ], "steps": [ "Stand inside a trap bar holding the handles, standing tall.", "Push your hips back and lower the bar along your legs, knees slightly bent.", "Stop when you feel a stretch in your hamstrings, back flat.", "Squeeze your glutes to stand back up." ] }, "Trap_Bar_Row": { "name": "Trap Bar Row", "other_names": [], "steps": [ "Stand inside a trap bar, hinge forward and grip the handles.", "Keep your back flat, torso at about 45 degrees.", "Row the handles up towards your hips.", "Lower with control." ] }, "Trap_Bar_Shrug": { "name": "Trap Bar Shrug", "other_names": [ "Hex Bar Shrug" ], "steps": [ "Stand inside a trap bar and lift it by the handles, arms straight at your sides.", "Shrug your shoulders up towards your ears as high as you can.", "Hold for a moment at the top.", "Lower with control." ] }, "Tricep_Dumbbell_Kickback": { "name": "Dumbbell Triceps Kickback", "other_names": [], "steps": [ "Place one knee and the same hand on a bench, back flat, holding a dumbbell in your other hand.", "Lift that upper arm until it's in line with your body, elbow bent and forearm hanging down.", "Straighten your arm behind you until it's fully straight.", "Lower the dumbbell slowly to the start, then switch arms after the set.", "Keep your upper arm still; only your forearm should move." ] }, "Triceps_Overhead_Extension_with_Rope": { "name": "Cable Overhead Triceps Extension", "other_names": [], "steps": [ "Attach a rope to a pulley and stand facing away from it, holding the ends above and behind your head.", "Step forward into a staggered stance and lean forward slightly, elbows bent and pointing forward.", "Straighten your arms to push the rope forward and up until your arms are straight.", "Let your hands return slowly behind your head.", "Keep your upper arms still beside your head." ] }, "Triceps_Pushdown": { "name": "Triceps Pushdown", "other_names": [ "Cable Pushdown", "Triceps Pressdown" ], "steps": [ "Attach a straight or angled bar to a high pulley and hold it with an overhand grip, hands about shoulder-width apart.", "Stand tall facing the machine with your elbows tucked against your sides.", "Straighten your arms to push the bar down to your thighs.", "Let it rise slowly until your forearms are about level with the floor.", "Keep your elbows still at your sides and don't lean over the bar." ] }, "Triceps_Pushdown_-_Rope_Attachment": { "name": "Triceps Pushdown, Rope", "other_names": [], "steps": [ "Attach a rope to a high pulley and hold the ends with your palms facing each other.", "Stand tall facing the machine with your elbows tucked against your sides.", "Straighten your arms to push the rope down, separating the ends at the bottom.", "Let it rise slowly until your forearms are about level with the floor.", "Keep your elbows still at your sides." ] }, "Triceps_Pushdown_One-Arm_Underhand": { "name": "Triceps Pushdown, One-Arm Underhand", "other_names": [], "steps": [ "Stand facing a high pulley holding a single handle underhand.", "Push the handle down until your arm is straight.", "Keep your elbow at your side.", "Return; finish the set and switch sides." ] }, "Triceps_Pushdown_V-Bar": { "name": "Triceps Pushdown, V-Bar", "other_names": [], "steps": [ "Stand facing a high pulley holding a V-bar.", "Push the bar down until your arms are straight.", "Keep your elbows at your sides.", "Return with control." ] }, "Tuck_Jump": { "name": "Tuck Jump", "other_names": [], "steps": [ "Stand with your feet hip-width apart and dip into a quarter squat.", "Jump straight up and pull your knees towards your chest at the top.", "Release your legs and land softly on the balls of your feet with bent knees.", "Rebound straight into the next jump, or reset if your landing gets sloppy." ] }, "Two-Arm_Kettlebell_Military_Press": { "name": "Double Kettlebell Press", "other_names": [ "Kettlebell Military Press" ], "steps": [ "Hold a kettlebell in each hand at your shoulders, handles in your palms and the bells against your forearms.", "Stand tall with your feet hip-width apart and brace your stomach.", "Press both kettlebells up until your arms are straight above your head.", "Lower them slowly back to your shoulders.", "Squeeze your glutes so you don't lean back." ] }, "Underhand_Cable_Pulldowns": { "name": "Lat Pulldown, Underhand", "other_names": [ "Reverse-Grip Lat Pulldown", "Underhand Pulldown" ], "steps": [ "Sit at a lat pulldown machine with your thighs under the pads.", "Hold the bar with an underhand grip, palms facing you, hands about shoulder-width apart.", "Pull the bar down to your upper chest, bringing your elbows down towards your ribs.", "Let the bar rise slowly until your arms are straight.", "Keep your chest up and don't swing back to pull." ] }, "Upright_Barbell_Row": { "name": "Barbell Upright Row", "other_names": [], "steps": [ "Stand tall holding a barbell in front of your thighs with an overhand grip, hands about shoulder-width apart.", "Lift the bar up along the front of your body, leading with your elbows.", "Stop when your elbows are at about shoulder height and the bar is at your lower chest.", "Lower it slowly back to your thighs.", "Keep the bar close to your body and stop lower if your shoulders feel pinched." ] }, "V-Bar_Pulldown": { "name": "Lat Pulldown, V-Bar", "other_names": [ "V-Bar Pulldown" ], "steps": [ "Attach a close-grip handle to the lat pulldown cable and sit with your thighs under the pads.", "Hold the handle with your palms facing each other, arms straight.", "Lean back slightly and pull the handle to your upper chest.", "Let it rise slowly until your arms are straight.", "Keep your chest up and don't swing back to pull." ] }, "Waiter_Carry": { "name": "Waiter Carry", "other_names": [], "steps": [ "Hold a dumbbell overhead in one hand with your palm facing up, like a tray.", "Keep your arm straight and your wrist stacked over your shoulder.", "Walk forward with short, steady steps.", "Lower the dumbbell, switch hands and walk back." ] }, "Wall_Angel": { "name": "Wall Angel", "other_names": [], "steps": [ "Stand with your back, head and buttocks against a wall.", "Raise your arms into a goal-post position with the backs of your hands on the wall.", "Slide your arms up overhead, keeping them in contact with the wall.", "Slide them back down." ] }, "Wall_Sit": { "name": "Wall Sit", "other_names": [], "steps": [ "Stand with your back against a wall and your feet about half a metre in front of it.", "Slide down until your thighs are parallel to the floor, knees over your ankles.", "Hold with your back flat on the wall.", "Slide back up when the time is up." ] }, "Weighted_Pull_Ups": { "name": "Weighted Pull-Up", "other_names": [], "steps": [ "Attach a plate to a dipping belt around your hips, or hold a dumbbell between your feet.", "Hold a pull-up bar with your palms facing away, hands slightly wider than your shoulders, and hang with straight arms.", "Pull yourself up until your chin is above the bar.", "Lower yourself slowly until your arms are straight.", "Only add weight once you can do strict pull-ups easily, and don't swing." ] }, "Wide-Grip_Barbell_Bench_Press": { "name": "Barbell Bench Press, Wide Grip", "other_names": [ "Wide-Grip Bench Press" ], "steps": [ "Lie on a flat bench with your eyes under the bar and your feet flat on the floor.", "Hold the bar with your hands clearly wider than your shoulders and lift it off the rack.", "Lower the bar slowly to the middle of your chest.", "Press it back up until your arms are straight.", "Keep your shoulder blades pulled together, and use a spotter or safety arms." ] }, "Wide-Grip_Lat_Pulldown": { "name": "Lat Pulldown, Wide Grip", "other_names": [ "Wide-Grip Pulldown" ], "steps": [ "Sit at a lat pulldown machine with your thighs under the pads.", "Hold the bar with your palms facing away, hands wider than your shoulders.", "Lean back slightly and pull the bar to your upper chest, bringing your elbows down and back.", "Let the bar rise slowly until your arms are straight.", "Keep your chest up and don't swing your body to pull the bar down." ] }, "Z_Press": { "name": "Z Press", "other_names": [], "steps": [ "Sit on the floor with your legs straight out in front and your torso upright.", "Hold the bar at your upper chest with a grip just outside your shoulders.", "Press the bar overhead until your arms are straight, without leaning back.", "Lower it to your upper chest under control." ] }, "Zercher_Carry": { "name": "Zercher Carry", "other_names": [], "steps": [ "Hold a barbell in the crooks of your elbows, hands together in front of your chest.", "Stand tall with your elbows close to your body and your core braced.", "Walk forward with short, steady steps.", "Stop, lower the bar to a rack or blocks and rest." ] }, "Zercher_Squat": { "name": "Zercher Squat", "other_names": [], "steps": [ "Hold a barbell in the crooks of your elbows, hands clasped in front of your chest.", "Stand with your feet a little wider than your hips.", "Squat down to parallel or below, torso upright, elbows between your knees.", "Push through your feet to stand back up." ] }, "Zottman_Curl": { "name": "Zottman Curl", "other_names": [], "steps": [ "Stand tall with a dumbbell in each hand at your sides, palms facing forward.", "Curl the dumbbells up towards your shoulders.", "At the top, turn your palms to face down.", "Lower the dumbbells slowly with your palms facing down, then turn them back up at the bottom.", "Keep your elbows by your sides throughout." ] } }, "labels": { "muscle": { "abdominals": "Abdominals", "abductors": "Abductors", "adductors": "Adductors", "biceps": "Biceps", "calves": "Calves", "chest": "Chest", "forearms": "Forearms", "glutes": "Glutes", "hamstrings": "Hamstrings", "lats": "Lats", "lower_back": "Lower back", "middle_back": "Middle back", "quadriceps": "Quadriceps", "shoulders": "Shoulders", "traps": "Traps", "triceps": "Triceps" }, "equipment": { "ab_crunch_machine": "Ab crunch machine", "ab_wheel": "Ab wheel", "abductor_machine": "Hip abduction machine", "adductor_machine": "Hip adduction machine", "arm_curl_machine": "Biceps curl machine", "back_extension_machine": "Back extension bench", "band": "Band", "barbell": "Barbell", "cable_machine": "Cable machine", "calf_raise_machine": "Standing calf raise machine", "chest_press_machine": "Chest press machine", "decline_bench": "Decline bench", "dip_bars": "Dip bars", "dip_machine": "Dip machine", "dumbbell": "Dumbbell", "ez_bar": "EZ bar", "flat_bench": "Flat bench", "glute_ham_machine": "Glute-ham bench", "hack_squat_machine": "Hack squat machine", "high_row_machine": "High row machine", "incline_bench": "Incline bench", "iso_row_machine": "Row machine", "kettlebell": "Kettlebell", "landmine": "Landmine", "lat_bar": "Lat bar attachment", "lat_pulldown_machine": "Lat pulldown machine", "leg_curl_machine": "Lying leg curl machine", "leg_extension_machine": "Leg extension machine", "leg_press_machine": "Leg press machine", "pec_deck_machine": "Pec deck", "preacher_bench": "Preacher bench", "pullup_bar": "Pull-up bar", "rack": "Rack", "rear_delt_machine": "Rear delt machine", "reverse_hyper_machine": "Reverse hyper machine", "rope_attachment": "Rope attachment", "seated_calf_machine": "Seated calf raise machine", "seated_leg_curl_machine": "Seated leg curl machine", "seated_row_machine": "Seated cable row", "shoulder_press_machine": "Shoulder press machine", "single_handle": "Single handle", "smith_machine": "Smith machine", "stability_ball": "Stability ball", "standing_leg_curl_machine": "Standing leg curl machine", "straight_bar_attachment": "Straight bar attachment", "trap_bar": "Trap bar", "triceps_extension_machine": "Triceps extension machine", "v_bar": "V-bar attachment", "box": "Plyo box", "wall": "Wall", "foam_roller": "Foam roller", "weight_plate": "Weight plate", "medicine_ball": "Medicine ball", "balance_trainer": "Half-ball balance trainer", "sled": "Sled", "battle_rope": "Battle rope", "sandbag": "Sandbag", "jump_rope": "Jump rope", "suspension_trainer": "Suspension trainer", "gymnastic_rings": "Gymnastic rings", "treadmill": "Treadmill", "stationary_bike": "Stationary bike", "air_bike": "Air bike", "rowing_machine": "Rowing machine", "elliptical": "Elliptical trainer", "stair_climber": "Stair climber", "ski_erg": "Ski ergometer", "pendulum_squat_machine": "Pendulum squat machine", "belt_squat_machine": "Belt squat machine", "v_squat_machine": "V-squat machine", "donkey_calf_machine": "Donkey calf raise machine", "hip_thrust_machine": "Hip thrust machine", "glute_kickback_machine": "Glute kickback machine", "pullover_machine": "Pullover machine", "assisted_pullup_machine": "Assisted pull-up machine", "lateral_raise_machine": "Lateral raise machine", "torso_rotation_machine": "Torso rotation machine", "shrug_machine": "Shrug machine", "ghd": "GHD", "incline_press_machine": "Incline chest press machine", "weight_belt": "Dip belt" }, "level": { "beginner": "Beginner", "expert": "Expert", "intermediate": "Intermediate" }, "mechanic": { "compound": "Compound", "isolation": "Isolation" }, "pattern": { "squat": "Squat", "hinge": "Hinge", "lunge": "Lunge", "push_horizontal": "Horizontal push", "push_vertical": "Vertical push", "pull_horizontal": "Horizontal pull", "pull_vertical": "Vertical pull", "olympic": "Olympic lift", "carry": "Carry", "core": "Core", "conditioning": "Conditioning", "isolation": "Isolation", "mobility": "Mobility" }, "category": { "olympic_weightlifting": "Olympic weightlifting", "plyometrics": "Plyometrics", "powerlifting": "Powerlifting", "strength": "Strength", "strongman": "Strongman", "stretching": "Stretching", "cardio": "Cardio" } }, "version": "0.5.0" }