mechanic stringclasses 3
values | secondaryMuscles stringclasses 17
values | name stringlengths 5 58 | force stringclasses 4
values | instructions stringlengths 14 3.21k | equipment stringclasses 13
values | primaryMuscles stringclasses 17
values | output stringlengths 309 3.56k |
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compound | abductors | Box Skip | push | You will need several boxes lined up about 8 feet apart; Begin facing the first box with one leg slightly behind the other; Drive off the back leg, attempting to gain as much height with the hips as possible; Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leapin... | other | hamstrings | The Box Skip exercise uses a push force. The Box Skip exercise has a compound mechanic. The Box Skip exercise is performed with other equipment. The Box Skip exercise primarily targets the hamstrings muscle(s). The Box Skip exercise engages the abductors muscle(s) as secondary muscles. The Box Skip exercise is performe... |
compound | adductors | Box Squat | push | The box squat allows you to squat to desired depth and develop explosive strength in the squat movement; Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; Begin by stepping u... | barbell | quadriceps | The Box Squat exercise uses a push force. The Box Squat exercise has a compound mechanic. The Box Squat exercise is performed with barbell equipment. The Box Squat exercise primarily targets the quadriceps muscle(s). The Box Squat exercise engages the adductors muscle(s) as secondary muscles. The Box Squat exercise is ... |
compound | abductors | Box Squat with Bands | push | Begin in a power rack with a box at the appropriate height behind you; Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension; If dumbbells are used, secure them so that they don't move; Also, ensure that the dumbbells you are using are heavy enough for... | barbell | quadriceps | The Box Squat with Bands exercise uses a push force. The Box Squat with Bands exercise has a compound mechanic. The Box Squat with Bands exercise is performed with barbell equipment. The Box Squat with Bands exercise primarily targets the quadriceps muscle(s). The Box Squat with Bands exercise engages the abductors mus... |
compound | abductors | Box Squat with Chains | push | Begin in a power rack with a box at the appropriate height behind you; Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired; To set up the chains, begin by looping the leader chain over the sleeves of the bar; The heavy chain should be attached usin... | barbell | quadriceps | The Box Squat with Chains exercise uses a push force. The Box Squat with Chains exercise has a compound mechanic. The Box Squat with Chains exercise is performed with barbell equipment. The Box Squat with Chains exercise primarily targets the quadriceps muscle(s). The Box Squat with Chains exercise engages the abductor... |
not applicable | not applicable | Brachialis (Self Myofascial Release) | static | Lie on your side, with your upper arm against the foam roller; The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller; Raise your hips off of the floor, supporting your weight on your arm and on your feet; Hold for 10-30 seconds, and then switch sides; | foam roll | biceps | The Brachialis (Self Myofascial Release) exercise uses a static force. The Brachialis (Self Myofascial Release) exercise is performed with foam roll equipment. The Brachialis (Self Myofascial Release) exercise primarily targets the biceps muscle(s). The Brachialis (Self Myofascial Release) exercise does not engage any... |
compound | triceps | Bradford (or Rocky) Presses | push | Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward); Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down; This is your starting position; Once you pick up the barbell w... | barbell | shoulders | The Bradford (or Rocky) Presses exercise uses a push force. The Bradford (or Rocky) Presses exercise has a compound mechanic. The Bradford (or Rocky) Presses exercise is performed with barbell equipment. The Bradford (or Rocky) Presses exercise primarily targets the shoulders muscle(s). The Bradford (or Rocky) Presses ... |
compound | not applicable | Butt-Ups | pull | Begin a pushup position but with your elbows on the ground and resting on your forearms; Your arms should be bent at a 90 degree angle; Arch your back slightly out rather than keeping your back completely straight; Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribca... | body only | abdominals | The Butt-Ups exercise uses a pull force. The Butt-Ups exercise has a compound mechanic. The Butt-Ups exercise is performed with body only equipment. The Butt-Ups exercise primarily targets the abdominals muscle(s). The Butt-Ups exercise does not engage any secondary muscles. The Butt-Ups exercise is performed as such: ... |
isolation | hamstrings | Butt Lift (Bridge) | push | Lie flat on the floor on your back with the hands by your side and your knees bent; Your feet should be placed around shoulder width; This will be your starting position; Pushing mainly with your heels, lift your hips off the floor while keeping your back straight; Breathe out as you perform this part of the motion and... | body only | glutes | The Butt Lift (Bridge) exercise uses a push force. The Butt Lift (Bridge) exercise has a isolation mechanic. The Butt Lift (Bridge) exercise is performed with body only equipment. The Butt Lift (Bridge) exercise primarily targets the glutes muscle(s). The Butt Lift (Bridge) exercise engages the hamstrings muscle(s) as ... |
isolation | not applicable | Butterfly | pull | Sit on the machine with your back flat on the pad; Take hold of the handles; Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly; This will be your starting position; Push the handles together slowly as you squeeze your chest in the middle; Breathe out during this part of the... | machine | chest | The Butterfly exercise uses a pull force. The Butterfly exercise has a isolation mechanic. The Butterfly exercise is performed with machine equipment. The Butterfly exercise primarily targets the chest muscle(s). The Butterfly exercise does not engage any secondary muscles. The Butterfly exercise is performed as such: ... |
compound | shoulders | Cable Chest Press | push | Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 45 degrees to the body, with your head and chest up; The elbows should be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together str... | cable | chest | The Cable Chest Press exercise uses a push force. The Cable Chest Press exercise has a compound mechanic. The Cable Chest Press exercise is performed with cable equipment. The Cable Chest Press exercise primarily targets the chest muscle(s). The Cable Chest Press exercise engages the shoulders muscle(s) as secondary mu... |
isolation | shoulders | Cable Crossover | push | To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand; Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you; Your torso should have a smal... | cable | chest | The Cable Crossover exercise uses a push force. The Cable Crossover exercise has a isolation mechanic. The Cable Crossover exercise is performed with cable equipment. The Cable Crossover exercise primarily targets the chest muscle(s). The Cable Crossover exercise engages the shoulders muscle(s) as secondary muscles. Th... |
isolation | not applicable | Cable Crunch | pull | Kneel below a high pulley that contains a rope attachment; Grasp cable rope attachment and lower the rope until your hands are placed next to your face; Flex your hips slightly and allow the weight to hyperextend the lower back; This will be your starting position; With the hips stationary, flex the waist as you contra... | cable | abdominals | The Cable Crunch exercise uses a pull force. The Cable Crunch exercise has a isolation mechanic. The Cable Crunch exercise is performed with cable equipment. The Cable Crunch exercise primarily targets the abdominals muscle(s). The Cable Crunch exercise does not engage any secondary muscles. The Cable Crunch exercise i... |
compound | forearms | Cable Deadlifts | pull | Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; To begin, squat down be flexing your hips and knees until you can reach the handles; After grasping them, begin your ascent; Driving through your heels extend your hips and knees keeping your hands hang... | cable | quadriceps | The Cable Deadlifts exercise uses a pull force. The Cable Deadlifts exercise has a compound mechanic. The Cable Deadlifts exercise is performed with cable equipment. The Cable Deadlifts exercise primarily targets the quadriceps muscle(s). The Cable Deadlifts exercise engages the forearms muscle(s) as secondary muscles.... |
isolation | not applicable | Cable Hammer Curls With Rope Attachment | pull | Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it; Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary; Put your elbows in by your side and keep them there stationary during the entire movemen... | cable | biceps | The Cable Hammer Curls With Rope Attachment exercise uses a pull force. The Cable Hammer Curls With Rope Attachment exercise has a isolation mechanic. The Cable Hammer Curls With Rope Attachment exercise is performed with cable equipment. The Cable Hammer Curls With Rope Attachment exercise primarily targets the biceps... |
isolation | not applicable | Cable Hip Adduction | pull | Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away; Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley; Now step out and away from the stack with a wide stance and grasp the bar of the pulley system; Stand on the foot that doe... | cable | quadriceps | The Cable Hip Adduction exercise uses a pull force. The Cable Hip Adduction exercise has a isolation mechanic. The Cable Hip Adduction exercise is performed with cable equipment. The Cable Hip Adduction exercise primarily targets the quadriceps muscle(s). The Cable Hip Adduction exercise does not engage any secondary m... |
isolation | not applicable | Cable Incline Pushdown | pull | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you; The bar should be around 2 inches away from your upper thighs; This will be... | cable | lats | The Cable Incline Pushdown exercise uses a pull force. The Cable Incline Pushdown exercise has a isolation mechanic. The Cable Incline Pushdown exercise is performed with cable equipment. The Cable Incline Pushdown exercise primarily targets the lats muscle(s). The Cable Incline Pushdown exercise does not engage any se... |
isolation | not applicable | Cable Incline Triceps Extension | push | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it; Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides; Your upper arms should create around a 25 degree... | cable | triceps | The Cable Incline Triceps Extension exercise uses a push force. The Cable Incline Triceps Extension exercise has a isolation mechanic. The Cable Incline Triceps Extension exercise is performed with cable equipment. The Cable Incline Triceps Extension exercise primarily targets the triceps muscle(s). The Cable Incline T... |
compound | not applicable | Cable Internal Rotation | pull | Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable; Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead; Position the elbow against your side with the elbow bent at 90 degrees ... | cable | shoulders | The Cable Internal Rotation exercise uses a pull force. The Cable Internal Rotation exercise has a compound mechanic. The Cable Internal Rotation exercise is performed with cable equipment. The Cable Internal Rotation exercise primarily targets the shoulders muscle(s). The Cable Internal Rotation exercise does not enga... |
isolation | not applicable | Cable Iron Cross | push | Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand; Stand directly between both pulleys with your arms extended out to your sides; Your head and chest should be up while your arms form a T; This will be your starting position; Keeping the elbows extended, ... | cable | chest | The Cable Iron Cross exercise uses a push force. The Cable Iron Cross exercise has a isolation mechanic. The Cable Iron Cross exercise is performed with cable equipment. The Cable Iron Cross exercise primarily targets the chest muscle(s). The Cable Iron Cross exercise does not engage any secondary muscles. The Cable Ir... |
compound | not applicable | Cable Judo Flip | pull | Connect a rope attachment to a tower, and move the cable to the lowest pulley position; Stand with your side to the cable with a wide stance, and grab the rope with both hands; Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip; Shift your weight between you... | cable | abdominals | The Cable Judo Flip exercise uses a pull force. The Cable Judo Flip exercise has a compound mechanic. The Cable Judo Flip exercise is performed with cable equipment. The Cable Judo Flip exercise primarily targets the abdominals muscle(s). The Cable Judo Flip exercise does not engage any secondary muscles. The Cable Jud... |
isolation | not applicable | Cable Lying Triceps Extension | push | Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip; Tip: The easiest way to do this is to have someone hand you the bar as you lay down; With your arms extended, position the bar over your torso; Your arms and your torso should create a 90-degree angle; This will be yo... | cable | triceps | The Cable Lying Triceps Extension exercise uses a push force. The Cable Lying Triceps Extension exercise has a isolation mechanic. The Cable Lying Triceps Extension exercise is performed with cable equipment. The Cable Lying Triceps Extension exercise primarily targets the triceps muscle(s). The Cable Lying Triceps Ext... |
isolation | not applicable | Cable One Arm Tricep Extension | push | With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip; You should be standing directly in front of the weight stack; Now pull the handle down so that your upper arm and elbow are locked in to the side of your body; Your upper arm and forearm sh... | cable | triceps | The Cable One Arm Tricep Extension exercise uses a push force. The Cable One Arm Tricep Extension exercise has a isolation mechanic. The Cable One Arm Tricep Extension exercise is performed with cable equipment. The Cable One Arm Tricep Extension exercise primarily targets the triceps muscle(s). The Cable One Arm Trice... |
isolation | forearms | Cable Preacher Curl | pull | Place a preacher bench about 2 feet in front of a pulley machine; Attach a straight bar to the low pulley; Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley; Grab the bar and fully extend your arms on top of the preacher bench p... | cable | biceps | The Cable Preacher Curl exercise uses a pull force. The Cable Preacher Curl exercise has a isolation mechanic. The Cable Preacher Curl exercise is performed with cable equipment. The Cable Preacher Curl exercise primarily targets the biceps muscle(s). The Cable Preacher Curl exercise engages the forearms muscle(s) as s... |
isolation | not applicable | Cable Rear Delt Fly | pull | Adjust the pulleys to the appropriate height and adjust the weight; The pulleys should be above your head; Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you; This will be your starting position; Initiate the movement by moving your arms back and outward, k... | cable | shoulders | The Cable Rear Delt Fly exercise uses a pull force. The Cable Rear Delt Fly exercise has a isolation mechanic. The Cable Rear Delt Fly exercise is performed with cable equipment. The Cable Rear Delt Fly exercise primarily targets the shoulders muscle(s). The Cable Rear Delt Fly exercise does not engage any secondary mu... |
isolation | not applicable | Cable Reverse Crunch | pull | Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it; Sit down with your feet toward the pulley and attach the cable to your ankles; Lie down, elevate your legs and bend your knees at a 90-degree angle; Your legs and the cable should be aligned; If not, adjust the pulle... | cable | abdominals | The Cable Reverse Crunch exercise uses a pull force. The Cable Reverse Crunch exercise has a isolation mechanic. The Cable Reverse Crunch exercise is performed with cable equipment. The Cable Reverse Crunch exercise primarily targets the abdominals muscle(s). The Cable Reverse Crunch exercise does not engage any second... |
isolation | not applicable | Cable Rope Overhead Triceps Extension | push | Attach a rope to the bottom pulley of the pulley machine; Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other); Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at ... | cable | triceps | The Cable Rope Overhead Triceps Extension exercise uses a push force. The Cable Rope Overhead Triceps Extension exercise has a isolation mechanic. The Cable Rope Overhead Triceps Extension exercise is performed with cable equipment. The Cable Rope Overhead Triceps Extension exercise primarily targets the triceps muscle... |
compound | biceps | Cable Rope Rear-Delt Rows | pull | Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back; Attach a rope to the pulley and grasp it with an overhand grip; Your arms should be extended and parallel to the floor with the elbows flared out; Keep your lower back upright and slide your hips back so ... | cable | shoulders | The Cable Rope Rear-Delt Rows exercise uses a pull force. The Cable Rope Rear-Delt Rows exercise has a compound mechanic. The Cable Rope Rear-Delt Rows exercise is performed with cable equipment. The Cable Rope Rear-Delt Rows exercise primarily targets the shoulders muscle(s). The Cable Rope Rear-Delt Rows exercise eng... |
compound | not applicable | Cable Russian Twists | pull | Connect a standard handle attachment, and position the cable to a middle pulley position; Lie on a stability ball perpendicular to the cable and grab the handle with one hand; You should be approximately arm's length away from the pulley, with the tension of the weight on the cable; Grab the handle with both hands and ... | cable | abdominals | The Cable Russian Twists exercise uses a pull force. The Cable Russian Twists exercise has a compound mechanic. The Cable Russian Twists exercise is performed with cable equipment. The Cable Russian Twists exercise primarily targets the abdominals muscle(s). The Cable Russian Twists exercise does not engage any seconda... |
isolation | not applicable | Cable Seated Crunch | pull | Seat on a flat bench with your back facing a high pulley; Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders; Tip: Allow the weight to hyperextend the lower back slightly; This will be your starting position; With the hips st... | cable | abdominals | The Cable Seated Crunch exercise uses a pull force. The Cable Seated Crunch exercise has a isolation mechanic. The Cable Seated Crunch exercise is performed with cable equipment. The Cable Seated Crunch exercise primarily targets the abdominals muscle(s). The Cable Seated Crunch exercise does not engage any secondary m... |
isolation | middle back | Cable Seated Lateral Raise | pull | Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you); Select the weight to be used on each pulley; Now sit at the edge of the flat bench behind you with your feet placed... | cable | shoulders | The Cable Seated Lateral Raise exercise uses a pull force. The Cable Seated Lateral Raise exercise has a isolation mechanic. The Cable Seated Lateral Raise exercise is performed with cable equipment. The Cable Seated Lateral Raise exercise primarily targets the shoulders muscle(s). The Cable Seated Lateral Raise exerci... |
compound | triceps | Cable Shoulder Press | push | Move the cables to the bottom of the towers and select an appropriate weight; Stand directly in between the uprights; Grasp the cables and hold them at shoulder height, palms facing forward; This will be your starting position; Keeping your head and chest up, extend through the elbow to press the handles directly over ... | cable | shoulders | The Cable Shoulder Press exercise uses a push force. The Cable Shoulder Press exercise has a compound mechanic. The Cable Shoulder Press exercise is performed with cable equipment. The Cable Shoulder Press exercise primarily targets the shoulders muscle(s). The Cable Shoulder Press exercise engages the triceps muscle(s... |
isolation | not applicable | Cable Shrugs | pull | Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip; Stand erect close to the pulley with your arms extended in front of you holding the bar; This will be your starting position; Lift the bar by elevating the shoulders as high as possib... | cable | traps | The Cable Shrugs exercise uses a pull force. The Cable Shrugs exercise has a isolation mechanic. The Cable Shrugs exercise is performed with cable equipment. The Cable Shrugs exercise primarily targets the traps muscle(s). The Cable Shrugs exercise does not engage any secondary muscles. The Cable Shrugs exercise is per... |
isolation | not applicable | Cable Wrist Curl | pull | Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment; Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs; Your wrists should be hanging just beyond... | cable | forearms | The Cable Wrist Curl exercise uses a pull force. The Cable Wrist Curl exercise has a isolation mechanic. The Cable Wrist Curl exercise is performed with cable equipment. The Cable Wrist Curl exercise primarily targets the forearms muscle(s). The Cable Wrist Curl exercise does not engage any secondary muscles. The Cable... |
isolation | not applicable | Calf-Machine Shoulder Shrug | pull | Position yourself on the calf machine so that the shoulder pads are above your shoulders; Your torso should be straight with the arms extended normally by your side; This will be your starting position; Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second; Slowly return to ... | machine | traps | The Calf-Machine Shoulder Shrug exercise uses a pull force. The Calf-Machine Shoulder Shrug exercise has a isolation mechanic. The Calf-Machine Shoulder Shrug exercise is performed with machine equipment. The Calf-Machine Shoulder Shrug exercise primarily targets the traps muscle(s). The Calf-Machine Shoulder Shrug exe... |
isolation | not applicable | Calf Press | push | Adjust the seat so that your legs are only slightly bent in the start position; The balls of your feet should be firmly on the platform; Select an appropriate weight, and grasp the handles; This will be your starting position; Straighten the legs by extending the knees, just barely lifting the weight from the stack; Yo... | machine | calves | The Calf Press exercise uses a push force. The Calf Press exercise has a isolation mechanic. The Calf Press exercise is performed with machine equipment. The Calf Press exercise primarily targets the calves muscle(s). The Calf Press exercise does not engage any secondary muscles. The Calf Press exercise is performed as... |
isolation | not applicable | Calf Press On The Leg Press Machine | push | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance; Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking ... | machine | calves | The Calf Press On The Leg Press Machine exercise uses a push force. The Calf Press On The Leg Press Machine exercise has a isolation mechanic. The Calf Press On The Leg Press Machine exercise is performed with machine equipment. The Calf Press On The Leg Press Machine exercise primarily targets the calves muscle(s). Th... |
isolation | not applicable | Calf Raise On A Dumbbell | push | Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise; Now roll your foot slightly forward so that you can get a nice stretch of the calf;... | dumbbell | calves | The Calf Raise On A Dumbbell exercise uses a push force. The Calf Raise On A Dumbbell exercise has a isolation mechanic. The Calf Raise On A Dumbbell exercise is performed with dumbbell equipment. The Calf Raise On A Dumbbell exercise primarily targets the calves muscle(s). The Calf Raise On A Dumbbell exercise does no... |
isolation | not applicable | Calf Raises With Bands | push | Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides; While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press; The palms should be facing forwa... | bands | calves | The Calf Raises With Bands exercise uses a push force. The Calf Raises With Bands exercise has a isolation mechanic. The Calf Raises With Bands exercise is performed with bands equipment. The Calf Raises With Bands exercise primarily targets the calves muscle(s). The Calf Raises With Bands exercise does not engage any ... |
isolation | not applicable | Calf Stretch Elbows Against Wall | static | Stand facing a wall from a couple feet away; Lean against the wall, placing your weight on your forearms; Attempt to keep your heels on the ground; Hold for 10-20 seconds; You may move further or closer the wall, making it more or less difficult, respectively; | not applicable | calves | The Calf Stretch Elbows Against Wall exercise uses a static force. The Calf Stretch Elbows Against Wall exercise has a isolation mechanic. The Calf Stretch Elbows Against Wall exercise does not require any equipment. The Calf Stretch Elbows Against Wall exercise primarily targets the calves muscle(s). The Calf Stretch ... |
isolation | not applicable | Calf Stretch Hands Against Wall | static | Stand facing a wall from several feet away; Stagger your stance, placing one foot forward; Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line; Attempt to keep your heel on the ground; Hold for 10-20 seconds and then switch sides; | not applicable | calves | The Calf Stretch Hands Against Wall exercise uses a static force. The Calf Stretch Hands Against Wall exercise has a isolation mechanic. The Calf Stretch Hands Against Wall exercise does not require any equipment. The Calf Stretch Hands Against Wall exercise primarily targets the calves muscle(s). The Calf Stretch Hand... |
not applicable | not applicable | Calves (Self Myofascial Release) | static | Begin seated on the floor; Place a foam roller underneath your lower leg; Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight; This will be your starting position; Place your hands to your side or just behind you, and press down to raise your hips off of the ... | foam roll | calves | The Calves (Self Myofascial Release) exercise uses a static force. The Calves (Self Myofascial Release) exercise is performed with foam roll equipment. The Calves (Self Myofascial Release) exercise primarily targets the calves muscle(s). The Calves (Self Myofascial Release) exercise does not engage any secondary muscl... |
compound | forearms | Car Deadlift | pull | This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift; The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs; Center yourself between the handles if you are a strong squatter, or back a couple inch... | other | quadriceps | The Car Deadlift exercise uses a pull force. The Car Deadlift exercise has a compound mechanic. The Car Deadlift exercise is performed with other equipment. The Car Deadlift exercise primarily targets the quadriceps muscle(s). The Car Deadlift exercise engages the forearms muscle(s) as secondary muscles. The Car Deadli... |
isolation | forearms | Car Drivers | push | While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions; Your palms should be facing each other and your arms should be extended straight out in front of you; This will be your starting position; Initiate the movement by rotating the plate as far to one side as possible; Use the same... | barbell | shoulders | The Car Drivers exercise uses a push force. The Car Drivers exercise has a isolation mechanic. The Car Drivers exercise is performed with barbell equipment. The Car Drivers exercise primarily targets the shoulders muscle(s). The Car Drivers exercise engages the forearms muscle(s) as secondary muscles. The Car Drivers e... |
not applicable | abdominals | Carioca Quick Step | not applicable | Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position; With your right foot, quick step behind and pull the knee up; Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down; Avoid turning your feet as you move and continue to look f... | not applicable | adductors | The Carioca Quick Step exercise does not require any equipment. The Carioca Quick Step exercise primarily targets the adductors muscle(s). The Carioca Quick Step exercise engages the abdominals muscle(s) as secondary muscles. The Carioca Quick Step exercise is performed as such: Begin with your feet a few inches apar... |
not applicable | middle back | Cat Stretch | static | Position yourself on the floor on your hands and knees; Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop; Hold for 15 seconds; | not applicable | lower back | The Cat Stretch exercise uses a static force. The Cat Stretch exercise does not require any equipment. The Cat Stretch exercise primarily targets the lower back muscle(s). The Cat Stretch exercise engages the middle back muscle(s) as secondary muscles. The Cat Stretch exercise is performed as such: Position yourself o... |
compound | abdominals | Catch and Overhead Throw | push | Begin standing while facing a wall or a partner; Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward; Ensure that you follow your throw through, being prepared to receive your rebound from your throw; If you are throwing against the wall, make sure... | medicine ball | lats | The Catch and Overhead Throw exercise uses a push force. The Catch and Overhead Throw exercise has a compound mechanic. The Catch and Overhead Throw exercise is performed with medicine ball equipment. The Catch and Overhead Throw exercise primarily targets the lats muscle(s). The Catch and Overhead Throw exercise engag... |
isolation | not applicable | Chain Handle Extension | push | You will need two cable handle attachments and a flat bench, as well as chains, for this exercise; Clip the middle of the chains to the handles, and position yourself on the flat bench; Your elbows should be pointing straight up; Begin by extending through the elbow, keeping your upper arm still, with your wrists prona... | other | triceps | The Chain Handle Extension exercise uses a push force. The Chain Handle Extension exercise has a isolation mechanic. The Chain Handle Extension exercise is performed with other equipment. The Chain Handle Extension exercise primarily targets the triceps muscle(s). The Chain Handle Extension exercise does not engage any... |
compound | shoulders | Chain Press | push | Begin by connecting the chains to the cable handle attachments; Position yourself on the flat bench in the same position as for a dumbbell press; Your wrists should be pronated and arms perpendicular to the floor; This will be your starting position; Lower the chains by flexing the elbows, unloading some of the chain o... | other | chest | The Chain Press exercise uses a push force. The Chain Press exercise has a compound mechanic. The Chain Press exercise is performed with other equipment. The Chain Press exercise primarily targets the chest muscle(s). The Chain Press exercise engages the shoulders muscle(s) as secondary muscles. The Chain Press exercis... |
isolation | adductors | Chair Leg Extended Stretch | static | Sit upright in a chair and grip the seat on the sides; Raise one leg, extending the knee, flexing the ankle as you do so; Slowly move that leg outward as far as you can, and then back to the center and down; Repeat for your other leg; | other | hamstrings | The Chair Leg Extended Stretch exercise uses a static force. The Chair Leg Extended Stretch exercise has a isolation mechanic. The Chair Leg Extended Stretch exercise is performed with other equipment. The Chair Leg Extended Stretch exercise primarily targets the hamstrings muscle(s). The Chair Leg Extended Stretch exe... |
isolation | lower back | Chair Lower Back Stretch | static | Sit upright on a chair; Bend to one side with your arm over your head; You can hold onto the chair with your free hand; Hold for 10 seconds, and repeat for your other side; | not applicable | lats | The Chair Lower Back Stretch exercise uses a static force. The Chair Lower Back Stretch exercise has a isolation mechanic. The Chair Lower Back Stretch exercise does not require any equipment. The Chair Lower Back Stretch exercise primarily targets the lats muscle(s). The Chair Lower Back Stretch exercise engages the l... |
compound | calves | Chair Squat | push | To begin, first set the bar to a position that best matches your height; Once the bar is loaded, step under it and position it across the back of your shoulders; Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs; Move your feet forward about 18 inches in front of the... | machine | quadriceps | The Chair Squat exercise uses a push force. The Chair Squat exercise has a compound mechanic. The Chair Squat exercise is performed with machine equipment. The Chair Squat exercise primarily targets the quadriceps muscle(s). The Chair Squat exercise engages the calves muscle(s) as secondary muscles. The Chair Squat exe... |
not applicable | biceps | Chair Upper Body Stretch | static | Sit on the edge of a chair, gripping the back of it; Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch; Hold for 20-30 seconds; | other | shoulders | The Chair Upper Body Stretch exercise uses a static force. The Chair Upper Body Stretch exercise is performed with other equipment. The Chair Upper Body Stretch exercise primarily targets the shoulders muscle(s). The Chair Upper Body Stretch exercise engages the biceps muscle(s) as secondary muscles. The Chair Upper B... |
isolation | shoulders | Chest And Front Of Shoulder Stretch | static | Start off by standing with your legs together, holding a bodybar or a broomstick; Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down; Carefully lift the pole up and behind your head; | other | chest | The Chest And Front Of Shoulder Stretch exercise uses a static force. The Chest And Front Of Shoulder Stretch exercise has a isolation mechanic. The Chest And Front Of Shoulder Stretch exercise is performed with other equipment. The Chest And Front Of Shoulder Stretch exercise primarily targets the chest muscle(s). The... |
compound | abdominals | Chest Push from three-point stance | push | Begin in a three point stance, squatted down with your back flat and one hand on the ground; Place the medicine ball directly in front of you; To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw; As you execute the second step, explosively release the ball ... | medicine ball | chest | The Chest Push from three-point stance exercise uses a push force. The Chest Push from three-point stance exercise has a compound mechanic. The Chest Push from three-point stance exercise is performed with medicine ball equipment. The Chest Push from three-point stance exercise primarily targets the chest muscle(s). Th... |
compound | abdominals | Chest Push (multiple response) | push | Begin in a kneeling position facing a wall or utilize a partner; Hold the ball with both hands tight into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible; Follow through by falling forward, catching yourself with your hands; Immediately return to an ... | medicine ball | chest | The Chest Push (multiple response) exercise uses a push force. The Chest Push (multiple response) exercise has a compound mechanic. The Chest Push (multiple response) exercise is performed with medicine ball equipment. The Chest Push (multiple response) exercise primarily targets the chest muscle(s). The Chest Push (mu... |
compound | abdominals | Chest Push (single response) | push | Begin in a kneeling position holding the medicine ball with both hands tightly into the chest; Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible; Follow through by falling forward, catching yourself with your hands; | medicine ball | chest | The Chest Push (single response) exercise uses a push force. The Chest Push (single response) exercise has a compound mechanic. The Chest Push (single response) exercise is performed with medicine ball equipment. The Chest Push (single response) exercise primarily targets the chest muscle(s). The Chest Push (single res... |
compound | abdominals | Chest Push with Run Release | push | Begin in an athletic stance with the knees bent, hips back, and back flat; Hold the medicine ball near your legs; This will be your starting position; While taking your first step draw the medicine ball into your chest; As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards a... | medicine ball | chest | The Chest Push with Run Release exercise uses a push force. The Chest Push with Run Release exercise has a compound mechanic. The Chest Push with Run Release exercise is performed with medicine ball equipment. The Chest Push with Run Release exercise primarily targets the chest muscle(s). The Chest Push with Run Releas... |
isolation | not applicable | Chest Stretch on Stability Ball | static | Get on your hands and knees next to an exercise ball; Place your elbows on top of the ball, keeping your arm out to your side; This will be your starting position; Lower your torso towards the floor, keeping your elbow on top of the ball; Hold the stretch for 20-30 seconds, and repeat with the other arm; | exercise ball | chest | The Chest Stretch on Stability Ball exercise uses a static force. The Chest Stretch on Stability Ball exercise has a isolation mechanic. The Chest Stretch on Stability Ball exercise is performed with exercise ball equipment. The Chest Stretch on Stability Ball exercise primarily targets the chest muscle(s). The Chest S... |
not applicable | glutes | Child's Pose | static | Get on your hands and knees, walk your hands in front of you; Lower your buttocks down to sit on your heels; Let your arms drag along the floor as you sit back to stretch your entire spine; Once you settle onto your heels, bring your hands next to your feet and relax; breathe into your back; Rest your forehead on the f... | not applicable | lower back | The Child's Pose exercise uses a static force. The Child's Pose exercise does not require any equipment. The Child's Pose exercise primarily targets the lower back muscle(s). The Child's Pose exercise engages the glutes muscle(s) as secondary muscles. The Child's Pose exercise is performed as such: Get on your hands a... |
compound | biceps | Chin-Up | pull | Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width; As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out; This is your starti... | body only | lats | The Chin-Up exercise uses a pull force. The Chin-Up exercise has a compound mechanic. The Chin-Up exercise is performed with body only equipment. The Chin-Up exercise primarily targets the lats muscle(s). The Chin-Up exercise engages the biceps muscle(s) as secondary muscles. The Chin-Up exercise is performed as such: ... |
not applicable | traps | Chin To Chest Stretch | static | Get into a seated position on the floor; Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead; Slowly pull your head down to your chest; Hold for 20-30 seconds; | not applicable | neck | The Chin To Chest Stretch exercise uses a static force. The Chin To Chest Stretch exercise does not require any equipment. The Chin To Chest Stretch exercise primarily targets the neck muscle(s). The Chin To Chest Stretch exercise engages the traps muscle(s) as secondary muscles. The Chin To Chest Stretch exercise is ... |
compound | forearms | Circus Bell | push | The circus bell is an oversized dumbbell with a thick handle; Begin with the dumbbell between your feet, and grip the handle with both hands; Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand; Ensure that you get one of the dumbb... | other | shoulders | The Circus Bell exercise uses a push force. The Circus Bell exercise has a compound mechanic. The Circus Bell exercise is performed with other equipment. The Circus Bell exercise primarily targets the shoulders muscle(s). The Circus Bell exercise engages the forearms muscle(s) as secondary muscles. The Circus Bell exer... |
compound | calves | Clean | pull | With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving t... | barbell | hamstrings | The Clean exercise uses a pull force. The Clean exercise has a compound mechanic. The Clean exercise is performed with barbell equipment. The Clean exercise primarily targets the hamstrings muscle(s). The Clean exercise engages the calves muscle(s) as secondary muscles. The Clean exercise is performed as such: With a b... |
compound | forearms | Clean Deadlift | pull | Begin standing with a barbell close to your shins; Your feet should be directly under your hips with your feet turned out slightly; Grip the bar with a double overhand grip or hook grip, about shoulder width apart; Squat down to the bar; Your spine should be in full extension, with a back angle that places your shoulde... | barbell | hamstrings | The Clean Deadlift exercise uses a pull force. The Clean Deadlift exercise has a compound mechanic. The Clean Deadlift exercise is performed with barbell equipment. The Clean Deadlift exercise primarily targets the hamstrings muscle(s). The Clean Deadlift exercise engages the forearms muscle(s) as secondary muscles. Th... |
compound | forearms | Clean Pull | pull | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving thro... | barbell | quadriceps | The Clean Pull exercise uses a pull force. The Clean Pull exercise has a compound mechanic. The Clean Pull exercise is performed with barbell equipment. The Clean Pull exercise primarily targets the quadriceps muscle(s). The Clean Pull exercise engages the forearms muscle(s) as secondary muscles. The Clean Pull exercis... |
compound | forearms | Clean Shrug | pull | Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position; Your back should be straight and inclined slightly forward; Shrug your shoulders towards your ears; While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that t... | barbell | traps | The Clean Shrug exercise uses a pull force. The Clean Shrug exercise has a compound mechanic. The Clean Shrug exercise is performed with barbell equipment. The Clean Shrug exercise primarily targets the traps muscle(s). The Clean Shrug exercise engages the forearms muscle(s) as secondary muscles. The Clean Shrug exerci... |
compound | abdominals | Clean and Jerk | push | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by driving thro... | barbell | shoulders | The Clean and Jerk exercise uses a push force. The Clean and Jerk exercise has a compound mechanic. The Clean and Jerk exercise is performed with barbell equipment. The Clean and Jerk exercise primarily targets the shoulders muscle(s). The Clean and Jerk exercise engages the abdominals muscle(s) as secondary muscles. T... |
compound | abdominals | Clean and Press | push | Assume a shoulder-width stance, with knees inside the arms; Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width; Point the elbows out to sides; The bar should be close to the shins; Position ... | barbell | shoulders | The Clean and Press exercise uses a push force. The Clean and Press exercise has a compound mechanic. The Clean and Press exercise is performed with barbell equipment. The Clean and Press exercise primarily targets the shoulders muscle(s). The Clean and Press exercise engages the abdominals muscle(s) as secondary muscl... |
compound | calves | Clean from Blocks | pull | With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs; Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar; This will be your starting position; Begin the first pull by dri... | barbell | quadriceps | The Clean from Blocks exercise uses a pull force. The Clean from Blocks exercise has a compound mechanic. The Clean from Blocks exercise is performed with barbell equipment. The Clean from Blocks exercise primarily targets the quadriceps muscle(s). The Clean from Blocks exercise engages the calves muscle(s) as secondar... |
compound | shoulders | Clock Push-Up | push | Move into a prone position on the floor, supporting your weight on your hands and toes; Your arms should be fully extended with the hands around shoulder width; Keep your body straight throughout the movement; This will be your starting position; Descend by flexing at the elbow, lowering your chest toward the ground; A... | body only | chest | The Clock Push-Up exercise uses a push force. The Clock Push-Up exercise has a compound mechanic. The Clock Push-Up exercise is performed with body only equipment. The Clock Push-Up exercise primarily targets the chest muscle(s). The Clock Push-Up exercise engages the shoulders muscle(s) as secondary muscles. The Clock... |
compound | chest | Close-Grip Barbell Bench Press | push | Lie back on a flat bench; Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; Tip: Make sure that - as opposed to a regular bench ... | barbell | triceps | The Close-Grip Barbell Bench Press exercise uses a push force. The Close-Grip Barbell Bench Press exercise has a compound mechanic. The Close-Grip Barbell Bench Press exercise is performed with barbell equipment. The Close-Grip Barbell Bench Press exercise primarily targets the triceps muscle(s). The Close-Grip Barbell... |
compound | chest | Close-Grip Dumbbell Press | push | Place a dumbbell standing up on a flat bench; Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface; Hips should be below the bench and your legs bent with your feet firmly on the floor; Grasp the dumbbell with both hands a... | dumbbell | triceps | The Close-Grip Dumbbell Press exercise uses a push force. The Close-Grip Dumbbell Press exercise has a compound mechanic. The Close-Grip Dumbbell Press exercise is performed with dumbbell equipment. The Close-Grip Dumbbell Press exercise primarily targets the triceps muscle(s). The Close-Grip Dumbbell Press exercise en... |
isolation | forearms | Close-Grip EZ-Bar Curl with Band | pull | Attach a band to each end of the bar; Take the bar, placing a foot on the middle of the band; Stand upright with a narrow, supinated grip on the EZ bar; The elbows should be close to the torso; This will be your starting position; While keeping the upper arms in place, flex the elbows to execute the curl; Exhale as the... | e-z curl bar | biceps | The Close-Grip EZ-Bar Curl with Band exercise uses a pull force. The Close-Grip EZ-Bar Curl with Band exercise has a isolation mechanic. The Close-Grip EZ-Bar Curl with Band exercise is performed with e-z curl bar equipment. The Close-Grip EZ-Bar Curl with Band exercise primarily targets the biceps muscle(s). The Close... |
compound | chest | Close-Grip EZ-Bar Press | push | Lie on a flat bench with an EZ bar loaded to an appropriate weight; Using a narrow grip lift the bar and hold it straight over your torso with your elbows in; The arms should be perpendicular to the floor; This will be your starting position; Now lower the bar down to your lower chest as you breathe in; Keep the elbows... | e-z curl bar | triceps | The Close-Grip EZ-Bar Press exercise uses a push force. The Close-Grip EZ-Bar Press exercise has a compound mechanic. The Close-Grip EZ-Bar Press exercise is performed with e-z curl bar equipment. The Close-Grip EZ-Bar Press exercise primarily targets the triceps muscle(s). The Close-Grip EZ-Bar Press exercise engages ... |
isolation | forearms | Close-Grip EZ Bar Curl | pull | Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle; The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar; The elbows should be close to the torso; This will be your starting position; While holding the upper arms st... | barbell | biceps | The Close-Grip EZ Bar Curl exercise uses a pull force. The Close-Grip EZ Bar Curl exercise has a isolation mechanic. The Close-Grip EZ Bar Curl exercise is performed with barbell equipment. The Close-Grip EZ Bar Curl exercise primarily targets the biceps muscle(s). The Close-Grip EZ Bar Curl exercise engages the forear... |
compound | biceps | Close-Grip Front Lat Pulldown | pull | Sit down on a pull-down machine with a wide bar attached to the top pulley; Make sure that you adjust the knee pad of the machine to fit your height; These pads will prevent your body from being raised by the resistance attached to the bar; Grab the bar with the palms facing forward using the prescribed grip; Note on g... | cable | lats | The Close-Grip Front Lat Pulldown exercise uses a pull force. The Close-Grip Front Lat Pulldown exercise has a compound mechanic. The Close-Grip Front Lat Pulldown exercise is performed with cable equipment. The Close-Grip Front Lat Pulldown exercise primarily targets the lats muscle(s). The Close-Grip Front Lat Pulldo... |
compound | abdominals | Close-Grip Push-Up off of a Dumbbell | push | Lie on the floor and place your hands on an upright dumbbell; Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight; This will be your starting position; Lower your body, allowing the elbows to flex while you inhale; Keep your body straight, not allowing your hi... | body only | triceps | The Close-Grip Push-Up off of a Dumbbell exercise uses a push force. The Close-Grip Push-Up off of a Dumbbell exercise has a compound mechanic. The Close-Grip Push-Up off of a Dumbbell exercise is performed with body only equipment. The Close-Grip Push-Up off of a Dumbbell exercise primarily targets the triceps muscle(... |
isolation | forearms | Close-Grip Standing Barbell Curl | pull | Hold a barbell with both hands, palms up and a few inches apart; Stand with your torso straight and your head up; Your feet should be about shoulder width and your elbows close to your torso; This will be your starting position; Tip: You will keep your upper arms and elbows stationary throughout the movement; Curl the ... | barbell | biceps | The Close-Grip Standing Barbell Curl exercise uses a pull force. The Close-Grip Standing Barbell Curl exercise has a isolation mechanic. The Close-Grip Standing Barbell Curl exercise is performed with barbell equipment. The Close-Grip Standing Barbell Curl exercise primarily targets the biceps muscle(s). The Close-Grip... |
compound | not applicable | Cocoons | pull | Begin by lying on your back on the ground; Your legs should be straight and your arms extended behind your head; This will be your starting position; To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor; As you do so, flex the spine, bringing your arms back ... | body only | abdominals | The Cocoons exercise uses a pull force. The Cocoons exercise has a compound mechanic. The Cocoons exercise is performed with body only equipment. The Cocoons exercise primarily targets the abdominals muscle(s). The Cocoons exercise does not engage any secondary muscles. The Cocoons exercise is performed as such: Begin ... |
compound | abdominals | Conan's Wheel | not applicable | With the weight loaded, take a zurcher hold on the end of the implement; Place the bar in the crook of the elbow and hold onto your wrist; Try to keep the weight off of the forearms; Begin by lifting the weight from the ground; Keep a tight, upright posture as you being to walk, taking short, fast steps; Look up and aw... | other | quadriceps | The Conan's Wheel exercise has a compound mechanic. The Conan's Wheel exercise is performed with other equipment. The Conan's Wheel exercise primarily targets the quadriceps muscle(s). The Conan's Wheel exercise engages the abdominals muscle(s) as secondary muscles. The Conan's Wheel exercise is performed as such: Wit... |
isolation | forearms | Concentration Curls | pull | Sit down on a flat bench with one dumbbell in front of you between your legs; Your legs should be spread with your knees bent and feet on the floor; Use your right arm to pick the dumbbell up; Place the back of your right upper arm on the top of your inner right thigh; Rotate the palm of your hand until it is facing fo... | dumbbell | biceps | The Concentration Curls exercise uses a pull force. The Concentration Curls exercise has a isolation mechanic. The Concentration Curls exercise is performed with dumbbell equipment. The Concentration Curls exercise primarily targets the biceps muscle(s). The Concentration Curls exercise engages the forearms muscle(s) a... |
compound | not applicable | Cross-Body Crunch | pull | Lie flat on your back and bend your knees about 60 degrees; Keep your feet flat on the floor and place your hands loosely behind your head; This will be your starting position; Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time; ... | body only | abdominals | The Cross-Body Crunch exercise uses a pull force. The Cross-Body Crunch exercise has a compound mechanic. The Cross-Body Crunch exercise is performed with body only equipment. The Cross-Body Crunch exercise primarily targets the abdominals muscle(s). The Cross-Body Crunch exercise does not engage any secondary muscles.... |
isolation | forearms | Cross Body Hammer Curl | pull | Stand up straight with a dumbbell in each hand; Your hands should be down at your side with your palms facing in; While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale; Touch the top of the dumbbell to your shoulder and hold the ... | dumbbell | biceps | The Cross Body Hammer Curl exercise uses a pull force. The Cross Body Hammer Curl exercise has a isolation mechanic. The Cross Body Hammer Curl exercise is performed with dumbbell equipment. The Cross Body Hammer Curl exercise primarily targets the biceps muscle(s). The Cross Body Hammer Curl exercise engages the forea... |
compound | biceps | Cross Over With Bands | push | Secure an exercise band around a stationary post; While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band; Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter T and w... | bands | chest | The Cross Over With Bands exercise uses a push force. The Cross Over With Bands exercise has a compound mechanic. The Cross Over With Bands exercise is performed with bands equipment. The Cross Over With Bands exercise primarily targets the chest muscle(s). The Cross Over With Bands exercise engages the biceps muscle(s... |
not applicable | abdominals | Crossover Reverse Lunge | pull | Stand with your feet shoulder width apart; This will be your starting position; Perform a rear lunge by stepping back with one foot and flexing the hips and front knee; As you do so, rotate your torso across the front leg; After a brief pause, return to the starting position and repeat on the other side, continuing in ... | not applicable | lower back | The Crossover Reverse Lunge exercise uses a pull force. The Crossover Reverse Lunge exercise does not require any equipment. The Crossover Reverse Lunge exercise primarily targets the lower back muscle(s). The Crossover Reverse Lunge exercise engages the abdominals muscle(s) as secondary muscles. The Crossover Reverse... |
isolation | forearms | Crucifix | static | In the crucifix, you statically hold weights out to the side for time; While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different; Begin standing, and raise your arms out to the side holding the implements; Your arms ... | other | shoulders | The Crucifix exercise uses a static force. The Crucifix exercise has a isolation mechanic. The Crucifix exercise is performed with other equipment. The Crucifix exercise primarily targets the shoulders muscle(s). The Crucifix exercise engages the forearms muscle(s) as secondary muscles. The Crucifix exercise is perform... |
isolation | not applicable | Crunch (Hands Overhead) | pull | Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves; Keep your feet flat on the floor and stretch your arms overhead with your palms crossed; This will be your starting position; Curl your upper body forward and bring your shoulder blades just off the ... | body only | abdominals | The Crunch (Hands Overhead) exercise uses a pull force. The Crunch (Hands Overhead) exercise has a isolation mechanic. The Crunch (Hands Overhead) exercise is performed with body only equipment. The Crunch (Hands Overhead) exercise primarily targets the abdominals muscle(s). The Crunch (Hands Overhead) exercise does no... |
isolation | not applicable | Crunch (Legs On Exercise Ball) | pull | Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle; Place your feet three to four inches apart and point your toes inward so they touch; Place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; Push... | body only | abdominals | The Crunch (Legs On Exercise Ball) exercise uses a pull force. The Crunch (Legs On Exercise Ball) exercise has a isolation mechanic. The Crunch (Legs On Exercise Ball) exercise is performed with body only equipment. The Crunch (Legs On Exercise Ball) exercise primarily targets the abdominals muscle(s). The Crunch (Legs... |
isolation | not applicable | Crunches | pull | Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle; If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch; Now place your hands lightly on either side of your head keeping your elbows ... | body only | abdominals | The Crunches exercise uses a pull force. The Crunches exercise has a isolation mechanic. The Crunches exercise is performed with body only equipment. The Crunches exercise primarily targets the abdominals muscle(s). The Crunches exercise does not engage any secondary muscles. The Crunches exercise is performed as such:... |
compound | traps | Cuban Press | push | Take a dumbbell in each hand with a pronated grip in a standing position; Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the scarecrow position; This will be your starting position; To initiate the movement, externally rotate the shoulders to move the upper arm 180 deg... | dumbbell | shoulders | The Cuban Press exercise uses a push force. The Cuban Press exercise has a compound mechanic. The Cuban Press exercise is performed with dumbbell equipment. The Cuban Press exercise primarily targets the shoulders muscle(s). The Cuban Press exercise engages the traps muscle(s) as secondary muscles. The Cuban Press exer... |
not applicable | abductors | Dancer's Stretch | static | Sit up on the floor; Cross your right leg over your left, keeping the knee bent; Your left leg is straight and down on the floor; Place your left arm on your right leg and your right hand on the floor; Rotate your upper body to the right, and hold for 10-20 seconds; Switch sides; | not applicable | lower back | The Dancer's Stretch exercise uses a static force. The Dancer's Stretch exercise does not require any equipment. The Dancer's Stretch exercise primarily targets the lower back muscle(s). The Dancer's Stretch exercise engages the abductors muscle(s) as secondary muscles. The Dancer's Stretch exercise is performed as su... |
compound | not applicable | Dead Bug | pull | Begin lying on your back with your hands extended above you toward the ceiling; Bring your feet, knees, and hips up to 90 degrees; Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes; Hold this position throughout the movement; This will be your... | body only | abdominals | The Dead Bug exercise uses a pull force. The Dead Bug exercise has a compound mechanic. The Dead Bug exercise is performed with body only equipment. The Dead Bug exercise primarily targets the abdominals muscle(s). The Dead Bug exercise does not engage any secondary muscles. The Dead Bug exercise is performed as such: ... |
compound | forearms | Deadlift with Bands | pull | To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up; For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins... | barbell | lower back | The Deadlift with Bands exercise uses a pull force. The Deadlift with Bands exercise has a compound mechanic. The Deadlift with Bands exercise is performed with barbell equipment. The Deadlift with Bands exercise primarily targets the lower back muscle(s). The Deadlift with Bands exercise engages the forearms muscle(s)... |
compound | forearms | Deadlift with Chains | pull | You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades... | barbell | lower back | The Deadlift with Chains exercise uses a pull force. The Deadlift with Chains exercise has a compound mechanic. The Deadlift with Chains exercise is performed with barbell equipment. The Deadlift with Chains exercise primarily targets the lower back muscle(s). The Deadlift with Chains exercise engages the forearms musc... |
compound | shoulders | Decline Barbell Bench Press | push | Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked; The arms should be p... | barbell | chest | The Decline Barbell Bench Press exercise uses a push force. The Decline Barbell Bench Press exercise has a compound mechanic. The Decline Barbell Bench Press exercise is performed with barbell equipment. The Decline Barbell Bench Press exercise primarily targets the chest muscle(s). The Decline Barbell Bench Press exer... |
compound | chest | Decline Close-Grip Bench To Skull Crusher | push | Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in; The arms should be perpendicular to the floor; This will be your startin... | barbell | triceps | The Decline Close-Grip Bench To Skull Crusher exercise uses a push force. The Decline Close-Grip Bench To Skull Crusher exercise has a compound mechanic. The Decline Close-Grip Bench To Skull Crusher exercise is performed with barbell equipment. The Decline Close-Grip Bench To Skull Crusher exercise primarily targets t... |
isolation | not applicable | Decline Crunch | pull | Secure your legs at the end of the decline bench and lie down; Now place your hands lightly on either side of your head keeping your elbows in; Tip: Don't lock your fingers behind your head; While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off... | body only | abdominals | The Decline Crunch exercise uses a pull force. The Decline Crunch exercise has a isolation mechanic. The Decline Crunch exercise is performed with body only equipment. The Decline Crunch exercise primarily targets the abdominals muscle(s). The Decline Crunch exercise does not engage any secondary muscles. The Decline C... |
compound | shoulders | Decline Dumbbell Bench Press | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; Once at shoulder width, rotate your wrists forward so that the palms of your... | dumbbell | chest | The Decline Dumbbell Bench Press exercise uses a push force. The Decline Dumbbell Bench Press exercise has a compound mechanic. The Decline Dumbbell Bench Press exercise is performed with dumbbell equipment. The Decline Dumbbell Bench Press exercise primarily targets the chest muscle(s). The Decline Dumbbell Bench Pres... |
compound | not applicable | Decline Dumbbell Flyes | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be pe... | dumbbell | chest | The Decline Dumbbell Flyes exercise uses a push force. The Decline Dumbbell Flyes exercise has a compound mechanic. The Decline Dumbbell Flyes exercise is performed with dumbbell equipment. The Decline Dumbbell Flyes exercise primarily targets the chest muscle(s). The Decline Dumbbell Flyes exercise does not engage any... |
isolation | not applicable | Decline Dumbbell Triceps Extension | push | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs; The palms of your hand will be facing each other; Once you are laying down, move the dumbbells in front of you at shoulder width; The palms of the hands should be facing each other and the arms should be pe... | dumbbell | triceps | The Decline Dumbbell Triceps Extension exercise uses a push force. The Decline Dumbbell Triceps Extension exercise has a isolation mechanic. The Decline Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The Decline Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The ... |
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