Exercise search and catalog

Floor Dips id/uuid: 1000

ar: انخفاضات أرضية · cs: Dipy na podlaze · de: Dips am Boden · el: Βυθίσεις δαπέδου · en: Floor Dips · es: Fondos · fr: Dips au sol · id: Lantai dips · it: Dip a terra · ja: フロアディップス · nl: Vloer dips · pt: Mergulho em solo · tr: Yere dalma · zh: 伏地挺身
active · RECOMMENDED FOR ROUTINES · floor-dips

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

High Plank id/uuid: 1001

ar: لوح مرتفع · cs: Vysoké prkno · de: High Plank (Liegestützposition) · el: Υψηλή σανίδα · en: High Plank · es: Plancha Alta · fr: Planche haute · he: פלאנק גבוה · id: papan tinggi · it: High Plank (Plank a braccia tese) · ja: ハイプランク · nl: Hoge plank · pt: Prancha alta · zh: 高位平板支撑
active · RECOMMENDED FOR ROUTINES · high-plank

Category: Chest · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Deltoid (secondary), Obliques (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Child's Pose id/uuid: 1002

ar: وضعية الطفل · cs: Pozice dítěte · de: Kindhaltung (Child's Pose) · el: Παιδική στάση · en: Child's Pose · es: Postura del Niño · fr: Position de l'enfant (Child's pose) · he: תנוחת הילד · id: Pose anak · it: Posizione del bambino (Balasana) · ja: チャイルドポーズ (子供のポーズ) · nl: Kindhouding · pt: Postura da criança (Balsana) · sv: Barnets position · zh: 婴儿式
active · RECOMMENDED FOR ROUTINES · child-s-pose

Category: Back · Body region: full_body · Modality: stretch

Muscles: Erector spinae (primary), Latissimus dorsi (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: cooldown, warmup

Kettlebell Deadlift id/uuid: 1003

ar: كيتلبيل رفع الأثقال · de: Kettlebell-Kreuzheben · el: Άρση δραμιών · en: Kettlebell Deadlift · es: Peso Muerto con Kettlebell · fr: Soulevé de terre avec kettlebell · id: Deadlift Kettlebell · it: Kettlebell Deadlifts · ja: ケトルベル・デッドリフト · nl: Kettlebell Deadliften · pt: Levantamento terra com Kettlebell · zh: 提壶铃
active · RECOMMENDED FOR ROUTINES · kettlebell-deadlifts

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Latissimus dorsi (secondary), Quadriceps (secondary), Upper traps (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Forward Shoulder Rotation id/uuid: 1004

ar: دوران الكتف إلى الأمام · cs: Kroužení rameny dopředu · de: Schulterkreisen vorwärts · el: Περιστροφή ώμου εμπρός · en: Forward Shoulder Rotation · es: Rotación de Hombros Hacia Adelante · fr: Rotation de l'épaule vers l'avant · hr: Okretanje ramena prema naprijed · id: Rotasi bahu ke depan · it: Rotazione della spalla in avanti · ja: ショルダーローテーション (前方回旋) · nl: Voortwaartse schouder draaiing · pt: Rotação do ombro para frente · zh: 肩部向前绕环
active · RECOMMENDED FOR ROUTINES · forward-shoulder-rotation

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Rhomboids (secondary), Rotator cuff (secondary), Trapezius (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Backward Shoulder Rotation id/uuid: 1005

ar: دوران الكتف للخلف · cs: Kroužení rameny dozadu · de: Schulterkreisen rückwärts · el: Περιστροφή ώμου πίσω · en: Backward Shoulder Rotation · es: Rotación de Hombros Hacia Atrás · fr: Rotation de l'épaule vers l'arrière · hr: Okretanje ramena prema natrag · id: Rotasi bahu ke belakang · it: Rotazione della spalla all'indietro · ja: ショルダーローテーション (後方回旋) · nl: Achterwaartse schouder draaiing · pt: Rotação do ombro para trás · zh: 肩部向后绕环
active · RECOMMENDED FOR ROUTINES · backward-shoulder-rotation

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Rhomboids (secondary), Rotator cuff (secondary), Trapezius (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Chin Tuck id/uuid: 1006

ar: تشين تاك · cs: Šuplík · de: Kinn einziehen (Chin Tuck) · el: Πίεση πηγουνιού · en: Chin Tuck · es: Retracción Cervical · fr: Rentré de menton · id: selipkan dagu · it: Retrazione del mento (Chin Tuck) · ja: チンタック (顎引き運動) · nl: Kin instoppen · pt: Flexão de queixo · zh: 收下巴运动
active · RECOMMENDED FOR ROUTINES · chin-tuck

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Neck flexors (primary), Neck extensors (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: prehab, warmup

Head Turns id/uuid: 1007

ar: تدوير الرأس · de: Kopf drehen (Halswirbelsäulen-Rotation) · el: Στροφές κεφαλής · en: Head Turns · es: Rotación de Cabeza · fr: Tour de tête · he: סיבוב הראש · id: Putar kepala · it: Rotazioni del capo (Torsione del collo) · ja: ヘッドターン (頸部回旋) · nl: Hoofd draaiingen · pt: Virar a cabeça · ru: Повороты головы · zh: 转头
active · RECOMMENDED FOR ROUTINES · head-turns

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: alternating · Tags: cooldown, prehab, warmup

Neck Stretch (Left) id/uuid: 1008

ar: تمتد الرقبة لليسار · cs: Protažení levé strany krku · de: Nackendehnung (links) · el: Διάταση λαιμού αριστερά · en: Neck Stretch (Left) · es: Estiramiento Lateral Izquierdo de Cuello · fr: Étirement du cou à gauche · he: מתיחת הצוואר משמאל · id: Peregangan leher kiri · it: Stretching del collo a sinistra · ja: 左頸部ストレッチ · nl: Linker nekrekking · pt: Alongamento de pescoço para esquerda · zh: 左颈部拉伸
active · RECOMMENDED FOR ROUTINES · left-neck-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Neck Stretch (Right) id/uuid: 1009

ar: تمدد الرقبة لليمين · cs: Protažení pravé strany krku · de: Nackendehnung (rechts) · el: Διάταση λαιμού δεξιά · en: Neck Stretch (Right) · es: Estiramiento Lateral Derecho de Cuello · fr: Étirement du cou à droite · he: מתיחת הצוואר מימין · id: Peregangan leher kanan · it: Stretching del collo a destra · ja: 右頸部ストレッチ · nl: Rechter nekrekking · pt: Alongamento de pescoço para direita · zh: 右颈部拉伸
active · RECOMMENDED FOR ROUTINES · right-neck-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Back Neck Stretch id/uuid: 1010

ar: تمتد الرقبة الخلفية · cs: Protažení zadní strany krku · de: Nackendehnung (hinten) · el: Διάταση αυχένα πίσω · en: Back Neck Stretch · es: Estiramiento Posterior de Cuello (Nuca) · fr: Flexion du cou · hr: Istezanje stražnjeg vrata · id: Peregangan leher belakang · it: Stretching della nuca · ja: 後頸部ストレッチ · nl: Achternek rekken · pt: Alongamento de pescoço · zh: 后颈部拉伸
active · RECOMMENDED FOR ROUTINES · back-neck-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Neck extensors (primary), Upper traps (primary), Neck flexors (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab

Front Neck Stretch id/uuid: 1011

ar: إطالة الرقبة الأمامية · cs: Protažení přední strany krku · de: Vordere Halsdehnung · el: Διάταση πρόσθιου μέρους του λαιμού · en: Front Neck Stretch · es: Estiramiento frontal de cuello · fr: Étirement du cou en avant · he: מתיחת צוואר קדמי · hr: Istezanje prednje strane vrata · id: Peregangan leher depan · it: Allungamento anteriore del collo · ja: 前頸部ストレッチ · nl: Nekstretch voorzijde · pt: Alongamento frontal do pescoço · zh: 前颈部拉伸
active · RECOMMENDED FOR ROUTINES · front-neck-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Neck flexors (primary), Neck extensors (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab

Alternating Dumbbell Bicep Curls id/uuid: 1012

de: Abwechselnde Kurzhantel-Bizepscurls · en: Alternating Dumbbell Bicep Curls · es: Curl de bíceps alterno con mancuernas · fr: Curls biceps alternés avec haltères · it: Curl alternato per bicipiti con manubri · ja: オルタネイト・ダンベルカール
active · RECOMMENDED FOR ROUTINES · alternating-bicep-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary), Brachioradialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Left Levator Scapulae Stretch id/uuid: 1013

de: Dehnung des linken Musculus levator scapulae · en: Left Levator Scapulae Stretch · es: Estiramiento del elevador de la escápula izquierdo · fr: Étirement de l'élévateur de la scapula gauche · it: Allungamento dell'elevatore della scapola sinistra · ja: 左肩甲挙筋ストレッチ
active · RECOMMENDED FOR ROUTINES · left-levator-scapulae-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Neck extensors (primary), Upper traps (primary), Neck flexors (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab

Right Levator Scapulae Stretch id/uuid: 1014

de: Dehnung des rechten Musculus levator scapulae · en: Right Levator Scapulae Stretch · es: Estiramiento del elevador de la escápula derecho · fr: Étirement de l'élévateur de la scapula droit · it: Allungamento dell'elevatore della scapola destra · ja: 右肩甲挙筋ストレッチ
active · RECOMMENDED FOR ROUTINES · right-levator-scapulae-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Neck extensors (primary), Upper traps (primary), Neck flexors (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab

Clockwise Neck Circles id/uuid: 1015

de: Nackenkreisen im Uhrzeigersinn · en: Clockwise Neck Circles · es: Círculos de cuello en sentido horario · fr: Cercles du cou dans le sens horaire · it: Circonduzioni del collo in senso orario · ja: 時計回りネックサークル (首回し)
active · RECOMMENDED FOR ROUTINES · clockwise-neck-circles

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Counterclockwise Neck Circles id/uuid: 1016

de: Nackenkreisen gegen den Uhrzeigersinn · en: Counterclockwise Neck Circles · es: Círculos de cuello en sentido antihorario · fr: Cercles du cou dans le sens antihoraire · it: Circonduzioni del collo in senso antiorario · ja: 反時計回りネックサークル (首回し)
active · RECOMMENDED FOR ROUTINES · counterclockwise-neck-circles

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Neck Half Circles id/uuid: 1017

de: Nacken-Halbkreise · en: Neck Half Circles · es: Medios círculos de cuello · fr: Demi-cercles du cou · it: Semicirconduzioni del collo · ja: ネックハーフサークル (首の半円回し)
active · RECOMMENDED FOR ROUTINES · neck-half-circles

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: alternating · Tags: cooldown, prehab, warmup

Head Tilts (Lateral Neck Stretch) id/uuid: 1018

de: Kopfneigen · en: Head Tilts (Lateral Neck Stretch) · es: Inclinaciones laterales de cabeza · fr: Inclinaisons latérales de la tête · it: Inclinazioni laterali del capo · ja: ヘッドチルト (側方頭部傾斜)
active · RECOMMENDED FOR ROUTINES · head-tilts

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: alternating · Tags: cooldown, prehab, warmup

Side Plank Right id/uuid: 1019

ar: اللوح الجانبي (الأيمن) · cs: Boční prkno na pravém boku · de: Seitstütz rechts · el: Πλάγια σανίδα (δεξιά) · en: Side Plank Right · es: Plancha lateral derecha · fr: Planche latérale droite · he: פלאנק צדי על צד ימין · hr: Bočni izdržaj na desnoj strani · id: Plank samping kanan · it: Plank laterale destro · ja: 右サイドプランク · nl: Zijwaartse plank (rechts) · pt: Prancha lateral direita · tr: Yan plank (sağ) · zh: 右侧平板支撑
active · RECOMMENDED FOR ROUTINES · side-plank-right

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Deltoid (secondary), Gluteus medius (secondary), Rectus abdominis (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation, prehab

Pistol Squats Right id/uuid: 1020

ar: تمرين القرفصاء بساق واحدة (اليمين) · cs: Pistol dřep na pravé noze · de: Einbeinige Kniebeugen rechts · el: Pistol squat δεξί πόδι · en: Pistol Squats Right · es: Pistol squat pierna derecha · fr: Pistol squat jambe droite · hr: Pištolj čučanj na desnoj nozi · id: Pistol squat kaki kanan · it: Pistol squat gamba destra · ja: ピストルスクワット (右脚) · nl: Pistol squat (rechts) · pt: Pistol squat perna direita · tr: Pistol squat (sağ bacak) · zh: 单腿深蹲 (手枪式深蹲 右腿)
active · RECOMMENDED FOR ROUTINES · pistol-squats-right

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: squat · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Right-Leg Calf Raise id/uuid: 1021

ar: رفع ربلة الساق بساق واحدة (اليمنى) · cs: Výpony na jedné noze (pravá) · de: Einbeiniges Wadenheben (rechts) · el: Ανυψώσεις γάμπας στο ένα πόδι (δεξιά) · en: Right-Leg Calf Raise · es: Elevación de talones a una pierna (derecha) · fr: Élévation du mollet droit (sur une jambe) · hr: Jednonožno podizanje na prste (desna noga) · id: Calf raise satu kaki (kanan) · it: Calf raise a una gamba (destra) · ja: シングルレッグ・カーフレイズ (右脚) · nl: Eénbenig kuitheffen (rechts) · pt: Elevação de panturrilha unilateral (direita) · tr: Tek bacak baldır kaldırma (sağ) · zh: 单腿提踵 (右腿)
active · RECOMMENDED FOR ROUTINES · calf-raises-right-leg

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Single-Arm Plank to Row (Renegade Row) id/uuid: 1022

de: Einarmiges Kurzhantelrudern im Stütz (Plank to Row) · en: Single-Arm Plank to Row (Renegade Row) · es: Remo en plancha con mancuerna a un brazo · fr: Gainage planche avec rowing unilatéral · it: Rematore a un braccio in plank (Renegade Row) · ja: ワンハンド・プランク＆ロー
active · RECOMMENDED FOR ROUTINES · single-arm-plank-to-row

Category: Back · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Biceps brachii (secondary), Erector spinae (secondary), Obliques (secondary), Rhomboids (secondary)
Equipment: Kettlebell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory, conditioning

Elevated Prayer Stretch id/uuid: 1027

de: Erhöhter Prayer-Stretch (Gebetshaltung auf einer Bank) · en: Elevated Prayer Stretch · es: Estiramiento de la oración elevado (Prayer Stretch) · fr: Étirement de la prière sur banc surélevé · it: Allungamento prayer in appoggio rialzato · ja: エレベーテッド・プレイヤーストレッチ (肘乗せ祈りのポーズ)
active · RECOMMENDED FOR ROUTINES · elevated-prayer-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Latissimus dorsi (primary), Triceps long head (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab

Quadruped Thoracic Rotation Left id/uuid: 1028

de: Brustwirbelsäulen-Rotation im Vierfüßlerstand links · en: Quadruped Thoracic Rotation Left · es: Rotación torácica en cuadrupedia izquierda · fr: Rotation thoracique à quatre pattes à gauche · it: Rotazione toracica a quattro zampe a sinistra · ja: 四つ這い胸椎回旋 (左)
active · RECOMMENDED FOR ROUTINES · quadruped-thoracic-rotation-left

Category: Back · Body region: full_body · Modality: mobility

Muscles: Obliques (primary), Trapezius (primary), Erector spinae (secondary), Rhomboids (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: prehab, warmup

Quadruped Thoracic Rotation Right id/uuid: 1029

de: Brustwirbelsäulen-Rotation im Vierfüßlerstand rechts · en: Quadruped Thoracic Rotation Right · es: Rotación torácica en cuadrupedia derecha · fr: Rotation thoracique à quatre pattes à droite · it: Rotazione toracica a quattro zampe a destra · ja: 四つ這い胸椎回旋 (右)
active · RECOMMENDED FOR ROUTINES · quadruped-thoracic-rotation-right

Category: Back · Body region: full_body · Modality: mobility

Muscles: Obliques (primary), Trapezius (primary), Erector spinae (secondary), Rhomboids (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: prehab, warmup

Hindu Push-Ups id/uuid: 1080

de: Hindu-Liegestütze · en: Hindu Push-Ups · es: Flexiones hindúes (Hindu Push-Ups) · fr: Pompes hindoues · it: Piegamenti indù (Hindu Push-ups) · ja: ヒンドゥープッシュアップ
active · RECOMMENDED FOR ROUTINES · hindu-pushups

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Mid/lower chest (sternocostal) (primary), Erector spinae (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Shoulder Dislocates (with Band or Stick) id/uuid: 1081

de: Schulter-Dislokationen (mit Band oder Stab) · en: Shoulder Dislocates (with Band or Stick) · es: Dislocaciones de hombros (con banda o pica) · fr: Dislocations d'épaules (avec élastique ou bâton) · it: Dislocazioni delle spalle con elastico o bastone · ja: ショルダーディスロケート
active · RECOMMENDED FOR ROUTINES · shoulder-dislocates

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Rotator cuff (primary), Pectoralis major (secondary), Rhomboids (secondary), Trapezius (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: bilateral · Tags: prehab, warmup

Bent-Over Row to External Rotation id/uuid: 1082

de: Vorgebeugtes Rudern mit Außenrotation · en: Bent-Over Row to External Rotation · es: Remo inclinado con rotación externa · fr: Rowing penché avec rotation externe · it: Rematore a busto flesso con extrarotazione · ja: ベントオーバーロー＆エクスターナルローテーション
active · RECOMMENDED FOR ROUTINES · bent-over-row-to-external-rotation

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Rotator cuff (primary), Rear delt (secondary), Latissimus dorsi (secondary), Middle traps (secondary)
Equipment: Bodyweight, Chair / elevated surface

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Prone Y-W-T Raises id/uuid: 1083

de: YWT-Hebungen in Bauchlage · en: Prone Y-W-T Raises · es: Elevaciones Y-W-T en decúbito prono · fr: Élévations au sol en Y-W-T · it: Aperture a terra a Y-W-T · ja: YWTエクササイズ (伏臥位)
active · RECOMMENDED FOR ROUTINES · ywts

Category: Back · Body region: upper_body · Modality: mobility

Muscles: Lower traps (primary), Middle traps (primary), Rear delt (secondary), Erector spinae (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: activation, prehab, warmup

Dumbbell Floor Press id/uuid: 1084

de: Kurzhantel-Bodendrücken (Floor Press) · en: Dumbbell Floor Press · es: Press de suelo con mancuernas (Floor Press) · fr: Développé au sol avec haltères (Floor Press) · it: Distensioni a terra con manubri (Floor Press) · ja: ダンベル・フロアプレス
active · RECOMMENDED FOR ROUTINES · dumbbell-floor-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Close-Grip Push-Ups id/uuid: 1086

de: Liegestütze mit engem Griff · en: Close-Grip Push-Ups · es: Flexiones con agarre estrecho · fr: Pompes en prise serrée · it: Piegamenti sulle braccia a presa stretta · ja: ナロー・プッシュアップ
active · RECOMMENDED FOR ROUTINES · close-grip-press-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Hang Power Cleans id/uuid: 1087

de: Hang Power Cleans mit Kurzhanteln · en: Dumbbell Hang Power Cleans · es: Hang Power Clean con mancuernas · fr: Hang Power Clean avec haltères · it: Hang power clean con manubri · ja: ダンベル・ハングパワークリーン
active · RECOMMENDED FOR ROUTINES · dumbbell-hang-power-cleans

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gastrocnemius (secondary), Quadriceps (secondary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: conditioning, main_lift

Dumbbell Sumo Deadlift id/uuid: 1088

de: Sumo-Kreuzheben mit Kurzhantel · en: Dumbbell Sumo Deadlift · es: Peso muerto sumo con mancuerna · fr: Soulevé de terre sumo avec haltère · it: Stacco sumo con manubrio · ja: ダンベル・スモウデッドリフト
active · RECOMMENDED FOR ROUTINES · dumbbell-sumo-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Hip adductors (secondary), Quadriceps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Medicine Ball Russian Twist id/uuid: 1089

de: Russian Twist mit Medizinball · en: Medicine Ball Russian Twist · es: Giro ruso con balón medicinal (Russian Twist) · fr: Russian Twist avec médecine-ball · it: Russian Twist con palla medica · ja: メディシンボール・ツイスト
active · RECOMMENDED FOR ROUTINES · medicine-ball-twist

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Medicine ball, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Pike Push-Up (V-Push-Up) id/uuid: 1090

de: V-Liegestütz (Pike Push-Up) · en: Pike Push-Up (V-Push-Up) · fr: Pompes en V (V-Push-ups) · it: Piegamenti a V (V-Push-Up / Pike Push-Up) · ja: Vプッシュアップ
active · RECOMMENDED FOR ROUTINES · vpushup

Category: Abs · Body region: upper_body · Modality: strength

Muscles: Deltoid (primary), Triceps brachii (primary), Upper chest (clavicular) (secondary), Rectus abdominis (secondary), Trapezius (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Plank Shoulder Taps id/uuid: 1091

de: Plank Shoulder Taps (Schultertippen im Stütz) · en: Plank Shoulder Taps · es: Plancha con toques de hombros · fr: Touchers d'épaules en planche (Shoulder Taps) · it: Plank con tocco delle spalle (Shoulder Taps) · ja: プランク・ショルダータップ
active · RECOMMENDED FOR ROUTINES · plank-shoulder-taps

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Heavy Bag Training (Boxing) id/uuid: 1092

de: Boxsacktraining (Heavy Bag) · en: Heavy Bag Training (Boxing) · es: Entrenamiento con saco de boxeo · fr: Entraînement au sac de frappe · it: Allenamento al sacco da boxe · ja: サンドバッグトレーニング
active · RECOMMENDED FOR ROUTINES · bag-training

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Pectoralis major (primary), Triceps brachii (primary), Latissimus dorsi (secondary), External obliques (secondary), Rectus abdominis (secondary)
Equipment: Other, Punching bag / heavy bag

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: conditioning

Indoor Rowing Machine id/uuid: 1093

de: Rudergerät (Indoor-Ruderergometer) · en: Indoor Rowing Machine · fr: Rameur ergonomique · it: Vogatore da palestra (Rowing Machine) · ja: ローイングエルゴメーター (ローイングマシン)
active · RECOMMENDED FOR ROUTINES · rowing-machine

Category: Cardio · Body region: full_body · Modality: cardio

Muscles: Calves (primary), Gluteus maximus (primary), Latissimus dorsi (primary), Quadriceps (primary), Biceps brachii (secondary), Erector spinae (secondary), Hamstrings (secondary), Rectus abdominis (secondary), Trapezius (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: conditioning, warmup

Seated Chest Press Machine id/uuid: 1094

de: Brustpresse im Sitzen (Chest Press) · en: Seated Chest Press Machine · es: Press de pecho sentado en máquina · fr: Presse pectorale assise · it: Distensioni da seduto alla chest press · ja: シーテッド・チェストプレス
active · RECOMMENDED FOR ROUTINES · seated-bench-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Standing Hip Abduction id/uuid: 1096

de: Hüftabduktion im Stand · en: Standing Hip Abduction · es: Abducción de cadera de pie · fr: Abduction de hanche debout · it: Abduzioni delle anche in piedi · ja: スタンディング・ヒップアブダクション
active · RECOMMENDED FOR ROUTINES · abduction-while-standing

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Obliques (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, warmup

Seated Rear Delt Raise id/uuid: 1098

de: Vorgebeugtes Seitheben sitzend (Reverse Fly) · en: Seated Rear Delt Raise · fr: Élévations postérieures assises (oiseau) · it: Alzate posteriori da seduto (deltoidi posteriori) · ja: シーテッド・リアデルトレイズ
active · RECOMMENDED FOR ROUTINES · seated-rear-delt-rise

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dynamic Single-Leg Side Hold with Kettlebell id/uuid: 1099

de: Einbeiniges seitliches Halten mit Kettlebell am Band · en: Dynamic Single-Leg Side Hold with Kettlebell · es: Mantenimiento lateral dinámico a una pierna con pesa rusa · fr: Maintien latéral dynamique sur une jambe avec kettlebell · it: Tenuta laterale dinamica su una gamba con kettlebell · ja: ダイナミック・サイドホールド
active · RECOMMENDED FOR ROUTINES · dynamic-side-hold

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Gluteus medius (secondary), Rectus abdominis (secondary)
Equipment: Kettlebell

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: anti_lateral_flexion · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation

Wall Balls id/uuid: 1100

de: Wall Balls (Medizinball-Wandwurf) · en: Wall Balls · fr: Wall Balls avec médecine-ball · it: Wall Balls con palla medica · ja: ウォールボール
active · RECOMMENDED FOR ROUTINES · wall-balls

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Front delt (secondary), Hamstrings (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Medicine ball, Wall

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: conditioning, finisher

Isometric Pull-Up / Row Hold id/uuid: 1101

de: Isometrischer Klimmzughang / Ruderzug · en: Isometric Pull-Up / Row Hold · fr: Traction isométrique (maintien statique) · it: Trazione isometrica alla sbarra · ja: アイソメトリック・水平トラクション (静止懸垂)
active · RECOMMENDED FOR ROUTINES · horizontal-traction-isometry

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Rhomboids (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Alternating Reverse Lunges id/uuid: 1102

de: Ausfallschritte nach hinten im Wechsel · en: Alternating Reverse Lunges · fr: Fentes arrière alternées · it: Affondi posteriori alternati · ja: オルタネイト・バックランジ
active · RECOMMENDED FOR ROUTINES · alternate-back-lunges

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory, warmup

Walking Bridge id/uuid: 1103

de: Walking Bridge (Hand Walkout) · en: Walking Bridge · es: Puente caminante (Walkout de manos) · fr: Walkout avec les mains (Walking Bridge) · it: Walkout a terra con le mani (Walking Bridge) · ja: ウォーキングブリッジ (ハンドウォークアウト)
active · RECOMMENDED FOR ROUTINES · walking-bridge

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Hamstrings (secondary), Serratus anterior (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Walking id/uuid: 1104

de: Gehen (Walking) · en: Walking · fr: Marche à pied · it: Camminata a passo svelto · ja: ウォーキング (歩行)
active · RECOMMENDED FOR ROUTINES · walking

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, cooldown, warmup

Seated Knee Tuck id/uuid: 1105

de: Knieanziehen sitzend (Seated Knee Tuck) · en: Seated Knee Tuck · fr: Regroupement de genoux assis (Seated knee tuck) · it: Knee Tuck da seduto · ja: シーテッド・ニータック
active · RECOMMENDED FOR ROUTINES · seated-knee-tuck

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Cable Concentration Curl id/uuid: 1109

de: Konzentrationscurl am Kabelzug · en: Cable Concentration Curl · es: Curl de bíceps concentrado en polea · fr: Curl concentration à la poulie · it: Curl concentrato al cavo · ja: ケーブル・コンセントレーションカール
active · RECOMMENDED FOR ROUTINES · cable-concentration-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary), Brachioradialis (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Incline Push-Ups id/uuid: 1111

de: Erhöhte Liegestütze (Incline) · en: Incline Push-Ups · es: Flexiones inclinadas con manos elevadas · fr: Pompes inclinées avec mains surélevées · it: Piegamenti inclinati con mani rialzate · ja: インクライン・プッシュアップ
active · RECOMMENDED FOR ROUTINES · push-ups-incline

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Decline Push-Ups id/uuid: 1112

de: Decline-Liegestütze (Füße erhöht) · en: Decline Push-Ups · es: Flexiones declinadas con pies elevados · fr: Pompes déclinées avec pieds surélevés · it: Piegamenti declinati con piedi rialzati · ja: デクライン・プッシュアップ
active · RECOMMENDED FOR ROUTINES · push-ups-decline

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Parallette Push-Ups id/uuid: 1113

de: Liegestütze an Parallettes · en: Parallette Push-Ups · es: Flexiones en parallettes · fr: Pompes sur parallettes · it: Piegamenti sulle parallele · ja: パラレット・プッシュアップ
active · RECOMMENDED FOR ROUTINES · push-ups-parallettes

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Parallettes

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Rest (for timed workouts) id/uuid: 1114

de: Rest (for timed workouts) · en: Rest (for timed workouts)
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · rest-for-timed-workouts

Category: Arms · Body region: core · Modality: —

Muscles: Erector spinae (primary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

3D Lunge Warmup id/uuid: 1115

de: 3D-Ausfallschritte zum Aufwärmen · en: 3D Lunge Warmup · es: Zancadas 3D de calentamiento · fr: Fentes 3D d'échauffement · it: Riscaldamento con affondi tridimensionali (3D lunge) · ja: 3Dランジ・ウォームアップ
active · RECOMMENDED FOR ROUTINES · 3d-lunge-warmup

Category: Cardio · Body region: lower_body · Modality: mobility

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Gluteus medius (secondary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: activation, warmup

Dumbbell Farmer's Carry id/uuid: 1116

de: Farmers Walk mit Kurzhanteln · en: Dumbbell Farmer's Carry · fr: Marche du fermier avec haltères · it: Camminata del contadino con manubri (Farmer's Carry) · ja: ダンベル・ファーマーズキャリー
active · RECOMMENDED FOR ROUTINES · dumbbell-farmer-s-carry

Category: Legs · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Wrist flexors (primary), Calves (secondary), Erector spinae (secondary), Gluteus medius (secondary), Obliques (secondary), Quadriceps (secondary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: distance_time · Load: external · Difficulty: intermediate · Pattern: carry · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning, finisher

Seated Cable Row id/uuid: 1117

de: Sitzendes Rudern am Kabelzug · en: Seated Cable Row · es: Remo sentado en polea (Remo Gironda) · fr: Rowing assis à la poulie basse · it: Rematore seduto al cavo · ja: シーテッド・ケーブルロー
active · RECOMMENDED FOR ROUTINES · seated-cable-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Seated Machine Row (Close Grip) id/uuid: 1119

de: Maschinenrudern im engen Griff · en: Seated Machine Row (Close Grip) · fr: Rowing assis à la machine prise serrée · it: Rematore alla macchina a presa stretta · ja: ナローグリップ・マシンローイング
active · RECOMMENDED FOR ROUTINES · remo-maquina-agarre-estrecho

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Body-Ups id/uuid: 112

de: Body-Ups · en: Body-Ups · es: Plancha a Flexión · fr: Body-Ups · it: Body-Up su avambracci · ja: ボディアップ
active · RECOMMENDED FOR ROUTINES · body-ups

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Seated Machine Row (Underhand Grip) id/uuid: 1120

de: Maschinenrudern im engen Untergriff · en: Seated Machine Row (Underhand Grip) · fr: Rowing assis à la machine prise supination · it: Rematore alla macchina presa inversa supina · ja: アンダーハンド・ナローグリップ・マシンローイング
active · RECOMMENDED FOR ROUTINES · remo-maquina-agarre-estrecho-supino

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Wide-Grip Lat Pulldown id/uuid: 1124

de: Latzug mit weitem Griff · en: Wide-Grip Lat Pulldown
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · jalon-abierto

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Wide-Grip Supinated Lat Pulldown id/uuid: 1125

de: Latzug mit weitem Untergriff · en: Wide-Grip Supinated Lat Pulldown · es: Jalón al pecho con agarre ancho supino · fr: Tirage vertical prise large en supination · it: Lat machine a presa larga supina · ja: ワイドグリップ・アンダーハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · wide-grip-supinated-lat-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Close-Grip Lat Pulldown id/uuid: 1126

de: Latzug mit engem Griff · en: Close-Grip Lat Pulldown
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · jalon-cerrado

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Close-Grip Supinated Lat Pulldown id/uuid: 1127

de: Latzug mit engem Untergriff · en: Close-Grip Supinated Lat Pulldown · es: Jalón al pecho con agarre supino estrecho · fr: Tirage vertical en prise serrée et supination · it: Lat machine a presa stretta supinata · ja: クローズグリップ・アンダーハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · close-grip-supinated-lat-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Rhomboids (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Cable Glute Extension id/uuid: 1131

de: Gesäßstrecken am Kabelzug · en: Cable Glute Extension · es: Extensión de glúteos en polea · fr: Extension des fessiers à la poulie · it: Slanci posteriori ai cavi per glutei · ja: ケーブル・グルートエクステンション
active · RECOMMENDED FOR ROUTINES · cable-glute-extension

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Cable, Ankle straps

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

GHD Glute Extension id/uuid: 1132

de: Glute Extension am GHD · en: GHD Glute Extension · es: Extensión de glúteos en GHD · fr: Extension des fessiers au GHD · it: Estensione per glutei alla macchina (GHD) · ja: GHDグルートエクステンション
active · RECOMMENDED FOR ROUTINES · machine-glute-extension

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Bodyweight, Roman chair / back extension

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Neutral-Grip Lat Pulldown id/uuid: 1136

de: Latzug zur Brust mit neutralem Griff · en: Neutral-Grip Lat Pulldown · es: Jalón al pecho con agarre neutro · fr: Tirage vertical en prise neutre · it: Lat machine con presa neutra · ja: ニュートラルグリップ・チェストプルダウン
active · RECOMMENDED FOR ROUTINES · neutral-grip-chest-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

High-Pulley Cable Pullover id/uuid: 1137

de: Überzüge am Kabelzug · en: High-Pulley Cable Pullover · es: Pullover en polea alta · fr: Pullover à la poulie haute · it: Pullover al cavo alto · ja: ハイプーリー・ストレートアームプルオーバー
active · RECOMMENDED FOR ROUTINES · high-pulley-pullover

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Mid/lower chest (sternocostal) (secondary), Triceps long head (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Incline Bench Cable Pulldown id/uuid: 1138

de: Latzug auf der Schrägbank · en: Incline Bench Cable Pulldown · fr: Tirage vertical assis sur banc incliné · it: Lat machine su panca inclinata · ja: インクラインベンチ・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · incline-bench-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Arabesque id/uuid: 1141

de: Arabeske · en: Arabesque · es: Arabesco · fr: Arabesque · it: Arabesque a corpo libero · ja: アラベスク
active · RECOMMENDED FOR ROUTINES · arabesque

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory, warmup

Machine Back Extension id/uuid: 1143

de: Rückenstrecken an der Maschine · en: Machine Back Extension · fr: Extensions lombaires au banc à lombaire · it: Iperestensioni della schiena alla macchina (Back Extension) · ja: マシン・バックエクステンション
active · RECOMMENDED FOR ROUTINES · back-extension

Category: Back · Body region: core · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Triceps Pushdown id/uuid: 1185

de: Trizepsdrücken am Kabelzug · en: Triceps Pushdown · es: Extensión de tríceps en polea alta · fr: Extension triceps à la poulie haute · it: Pushdown per tricipiti al cavo con sbarra · ja: ケーブル・トライセプスプッシュダウン
active · RECOMMENDED FOR ROUTINES · triceps-pushdown

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

One-Arm Cable Bent-Over Row id/uuid: 1186

de: Einarmiges Kabelrudern vorgebeugt · en: One-Arm Cable Bent-Over Row · fr: Rowing unilatéral à la poulie basse buste penché · it: Rematore al cavo a un braccio a busto flesso · ja: ワンハンド・ケーブル・ベントオーバーロー
active · RECOMMENDED FOR ROUTINES · one-arm-bent-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Erector spinae (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Dumbbell Side Bend id/uuid: 1188

de: Seitbeugen mit Kurzhantel · en: Dumbbell Side Bend · es: Flexión lateral con mancuerna · fr: Flexion latérale du buste avec haltère · it: Flessioni laterali del busto con manubrio (Side bend) · ja: ダンベル・サイドベント
active · RECOMMENDED FOR ROUTINES · side-bend

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Reverse Barbell Curl id/uuid: 1190

de: Bizepscurl im Obergriff · en: Reverse Barbell Curl
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · curl-de-biceps-con-agarre-prono

Category: Arms · Body region: upper_body · Modality: —

Muscles: Biceps brachii (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Alternating Dumbbell Biceps Curl id/uuid: 1192

de: Alternierende Bizeps-Curls mit Kurzhanteln · en: Alternating Dumbbell Biceps Curl · es: Curls de bíceps alternos con mancuernas · fr: Curls biceps alternés avec haltères · it: Curl bicipiti alternato con manubri · ja: オルタネイト・ダンベルカール
active · RECOMMENDED FOR ROUTINES · alternating-biceps-curls-with-dumbbell

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary), Brachioradialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Dumbbell Russian Twist id/uuid: 1193

de: Russian Twist mit Kurzhantel · en: Dumbbell Russian Twist · es: Giro ruso con mancuerna · fr: Russian twist avec haltère · it: Russian twist con manubrio · ja: ダンベル・ロシアンツイスト
active · RECOMMENDED FOR ROUTINES · russian-twist

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Cable Pallof Press id/uuid: 1194

de: Pallof Press am Kabelzug · en: Cable Pallof Press · es: Press Pallof en polea · fr: Presse Pallof à la poulie · it: Pallof Press al cavo · ja: パロフプレス
active · RECOMMENDED FOR ROUTINES · pallof-press

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Transversus abdominis (primary), Deltoid (secondary), Gluteus medius (secondary), Rectus abdominis (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: anti_rotation · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation

Side Slides to Squats id/uuid: 1195

de: Seitliche Shuffles mit Kniebeuge · en: Side Slides to Squats · es: Desplazamientos laterales con sentadillas · fr: Pas chassés latéraux avec squats · it: Squat con scivolamento laterale (Side Slides + Squats) · ja: サイドスライド＋スクワット
active · RECOMMENDED FOR ROUTINES · side-slides-squats

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Gluteus medius (secondary), Hip adductors (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Wall Drills (Sprint Mechanics) id/uuid: 1196

de: Wand-Drills (Sprintmechanik) · en: Wall Drills (Sprint Mechanics) · es: Ejercicios contra la pared (Wall Drills) · fr: Exercices au mur (Wall Drills) · it: Esercizi al muro per le gambe (Wall Drills) · ja: ウォールドリル
active · RECOMMENDED FOR ROUTINES · wall-drills

Category: Legs · Body region: full_body · Modality: plyometric

Muscles: Hip flexors (iliopsoas) (primary), Quadriceps (primary), Gastrocnemius (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Inverted Row id/uuid: 1198

de: Körpergewichtsrudern (Inverted Row) · en: Inverted Row · es: Remo invertido · fr: Rowing inversé · it: Trazioni orizzontali (Inverted Row) · ja: インバーテッドロー (斜め懸垂)
active · RECOMMENDED FOR ROUTINES · inverted-rows

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Biceps brachii (secondary), Rear delt (secondary), Rhomboids (secondary), Trapezius (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Seated Hip Adduction id/uuid: 12

de: Adduktoren-Maschine · en: Seated Hip Adduction · es: Aducción de Cadera en Máquina · fr: Adduction de hanche assise · it: Adduzioni delle cosce da seduto alla macchina · ja: シーテッド・ヒップアダクション
active · RECOMMENDED FOR ROUTINES · seated-hip-adduction

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hip adductors (primary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_adduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Tibialis Raises id/uuid: 1200

de: Schienbeinheben (Tibialis Raise) · en: Tibialis Raises · es: Elevación de tibial anterior · fr: Relevés tibiaux (Tibialis raises) · it: Sollevamento tibiale (Tibialis Raise) · ja: ティビアリスレイズ
active · RECOMMENDED FOR ROUTINES · tibialis-raises

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Tibialis anterior (primary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: dorsiflexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab

Dragon Squat id/uuid: 1201

de: Drachen-Kniebeuge (Dragon Squat) · en: Dragon Squat · es: Sentadilla dragón (Dragon Squat) · fr: Squat du dragon · it: Dragon Squat a corpo libero · ja: ドラゴンスクワット
active · RECOMMENDED FOR ROUTINES · dragon-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Gluteus medius (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: alternating · Tags: accessory

Side-Lying Hip Abduction id/uuid: 1202

de: Hüftabduktion in Seitenlage · en: Side-Lying Hip Abduction · es: Abducción de cadera en decúbito lateral · fr: Abduction de hanche en décubitus latéral · it: Abduzioni dell'anca sul fianco a terra · ja: サイドライイング・ヒップアブダクション
active · RECOMMENDED FOR ROUTINES · side-lying-hip-abduction

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, warmup

Left-Leg Calf Raise id/uuid: 1203

de: Einbeiniges Wadenheben (links) · en: Left-Leg Calf Raise · es: Elevación de talones a una pierna (izquierda) · fr: Extension des mollets sur une jambe (gauche) · it: Calf raise a una gamba (sinistra) · ja: シングルレッグ・カーフレイズ (左脚)
active · RECOMMENDED FOR ROUTINES · calf-raises-left-leg

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Stationary Bike Cardio Session id/uuid: 1204

de: Fahrradergometer-Ausdauertraining · en: Stationary Bike Cardio Session · fr: Séance de vélo cardio · it: Seduta di cardio su cyclette · ja: エアロバイク・有酸素セッション
active · RECOMMENDED FOR ROUTINES · cycling-cardio-session

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: external · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Dumbbell Wrist Curl id/uuid: 1205

de: Handgelenk-Curls mit Kurzhanteln · en: Dumbbell Wrist Curl · es: Curl de muñeca con mancuernas · fr: Curl des poignets avec haltères · it: Wrist curl con manubri · ja: ダンベル・リストカール
active · RECOMMENDED FOR ROUTINES · wrist-curl-dumbbells

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Scorpion Kick id/uuid: 1207

de: Skorpion-Kick · en: Scorpion Kick · es: Patada de escorpión · fr: Coup de pied du scorpion · it: Calcio dello scorpione (Scorpion Kick) · ja: スコーピオンキック
active · RECOMMENDED FOR ROUTINES · scorpion-kick

Category: Back · Body region: full_body · Modality: mobility

Muscles: Erector spinae (primary), Gluteus maximus (primary), Deltoid (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: prehab, warmup

Prisoner Squat id/uuid: 1208

de: Prisoner Squat · en: Prisoner Squat · es: Sentadilla del prisionero · fr: Squat du prisonnier · it: Prisoner squat con mani dietro la nuca · ja: プリズナースクワット
active · RECOMMENDED FOR ROUTINES · prisoner-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Three-Point Push-Up id/uuid: 1209

de: Dreipunkt-Liegestütze · en: Three-Point Push-Up · es: Flexión a tres puntos · fr: Pompe trois points · it: Piegamenti a tre punti con gamba sollevata · ja: スリーポイント・プッシュアップ
active · RECOMMENDED FOR ROUTINES · shoulder-width-three-point-push-up

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Deltoid (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Skydiver with Arms in T-Position id/uuid: 1210

de: Fallschirmspringer in T-Position · en: Skydiver with Arms in T-Position · es: Paracaidista con brazos en T · fr: Parachutiste bras en T · it: Paracadutista da prono con braccia a T · ja: スカイダイバー (Tポジション)
active · RECOMMENDED FOR ROUTINES · skydiver-with-arms-in-t-position

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Gluteus medius (secondary), Hamstrings (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab

Tuck Front Lever id/uuid: 1214

de: Tuck Front Lever · en: Tuck Front Lever · es: Front Lever en posición agrupada (Tuck) · fr: Front lever groupé (Tuck) · it: Front lever tuck (raggruppato) · ja: タック・フロントレバー
active · RECOMMENDED FOR ROUTINES · front-lever-tuck

Category: Back · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Rear delt (secondary), Rhomboids (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Reverse Snow Angel id/uuid: 1215

de: Reverse Snow Angel · en: Reverse Snow Angel · es: Ángel de nieve invertido · fr: Ange de neige inversé · it: Reverse snow angel a terra · ja: リバース・スノーエンジェル
active · RECOMMENDED FOR ROUTINES · reverse-snow-angel

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Middle traps (primary), Rear delt (secondary), Erector spinae (secondary), Lower traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Hangboard Recruitment Pulls id/uuid: 1216

de: Recruitment Pulls am Hangboard · en: Hangboard Recruitment Pulls · es: Recruitment pulls en hangboard · fr: Tractions de recrutement sur poutre · it: Trazioni scapolari su trave da arrampicata (Recruitment Pulls) · ja: スキャプラ・プルアップ (肩甲骨懸垂)
active · RECOMMENDED FOR ROUTINES · recruitment-pulls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Wrist flexors (primary), Biceps brachii (secondary), Brachialis (secondary), Brachioradialis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Finger Push-Up id/uuid: 1217

de: Finger-Liegestütze · en: Finger Push-Up · es: Flexiones sobre las yemas de los dedos · fr: Pompes sur le bout des doigts · it: Piegamenti sui polpastrelli (Finger Push-ups) · ja: フィンガープッシュアップ (指立て伏せ)
active · RECOMMENDED FOR ROUTINES · finger-pushup

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Wrist flexors (primary), Deltoid (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Knee Push-Up id/uuid: 1218

de: Liegestütze auf den Knien · en: Knee Push-Up · es: Flexiones de rodillas · fr: Pompes sur les genoux · it: Piegamenti sulle ginocchia · ja: 膝つきプッシュアップ (ニー・プッシュアップ)
active · RECOMMENDED FOR ROUTINES · knee-push-ups

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Deltoid (secondary), Serratus anterior (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Australian Pull-up id/uuid: 1219

de: Australischer Klimmzug (Inverted Row) · en: Australian Pull-up · es: Dominadas australianas (remo invertido) · fr: Tractions australiennes · it: Trazioni australiane alla sbarra · ja: オーストラリアン・プルアップ (斜め懸垂)
active · RECOMMENDED FOR ROUTINES · australian-pull-ups

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Trapezius (primary), Biceps brachii (secondary), Deltoid (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Claps Over the Head id/uuid: 1223

de: Klatschen über Kopf · en: Claps Over the Head · fr: Claquements de mains au-dessus de la tête · it: Applausi sopra la testa · ja: オーバーヘッドクラップ
active · RECOMMENDED FOR ROUTINES · claps-over-the-head

Category: Arms · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Trapezius (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: compound · Laterality: bilateral · Tags: cooldown, warmup

Dumbbell Drag Curl id/uuid: 1224

de: Kurzhantel-Drag-Curls · en: Dumbbell Drag Curl · es: Drag curls con mancuernas · fr: Drag curls aux haltères · it: Drag curl con manubri · ja: ダンベル・ドラッグカール
active · RECOMMENDED FOR ROUTINES · dumbbell-drag-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Wide Biceps Curl id/uuid: 1225

de: Breite Bizeps-Curls mit Kurzhanteln · en: Dumbbell Wide Biceps Curl · es: Curls de bíceps abiertos con mancuernas · fr: Curls biceps larges aux haltères · it: Curl per bicipiti a presa larga con manubri · ja: ワイドグリップ・ダンベルバイセップスカール
active · RECOMMENDED FOR ROUTINES · dumbbell-wide-bicep-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Biceps Curl to Overhead Press id/uuid: 1226

de: Kurzhantel-Bizeps-Curl mit Schulterdrücken · en: Dumbbell Biceps Curl to Overhead Press · es: Curl de bíceps con press militar con mancuernas · fr: Curl biceps et développé épaules aux haltères · it: Curl per bicipiti e distensione con manubri · ja: ダンベル・アームカール＆プレス
active · RECOMMENDED FOR ROUTINES · dumbbell-bicep-curl-to-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Deltoid (primary), Trapezius (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Dumbbell Rear Delt Row id/uuid: 1227

de: Vorgebeugtes Kurzhantelrudern für die hintere Schulter · en: Dumbbell Rear Delt Row · es: Remo para deltoides posterior con mancuernas · fr: Rowing pour deltoïdes postérieurs aux haltères · it: Rematore con manubri per deltoidi posteriori · ja: ダンベル・リアデルトロー
active · RECOMMENDED FOR ROUTINES · dumbbell-rear-delt-row

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Biceps brachii (secondary), Brachialis (secondary), Erector spinae (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Close-Grip Bench Press id/uuid: 1228

de: Kurzhantel-Bankdrücken mit engem Griff · en: Dumbbell Close-Grip Bench Press · es: Press de banca con agarre cerrado con mancuernas · fr: Développé couché serré aux haltères · it: Distensioni su panca piana a presa stretta con manubri · ja: クローズグリップ・ダンベルベンチプレス
active · RECOMMENDED FOR ROUTINES · dumbbell-close-grip-bench-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Deltoid (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Overhead Triceps Stretch (Left) id/uuid: 1230

de: Trizepsdehnung links · en: Overhead Triceps Stretch (Left) · es: Estiramiento de tríceps sobre la cabeza (izquierdo) · fr: Étirement du triceps au-dessus de la tête (gauche) · it: Allungamento tricipite sinistro · ja: 左上腕三頭筋ストレッチ
active · RECOMMENDED FOR ROUTINES · triceps-stretch-left

Category: Arms · Body region: upper_body · Modality: stretch

Muscles: Triceps brachii (primary), Latissimus dorsi (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Overhead Triceps Stretch (Right) id/uuid: 1231

de: Trizepsdehnung rechts · en: Overhead Triceps Stretch (Right) · es: Estiramiento de tríceps sobre la cabeza (derecho) · fr: Étirement du triceps au-dessus de la tête (droit) · it: Allungamento tricipite destro · ja: 右上腕三頭筋ストレッチ
active · RECOMMENDED FOR ROUTINES · triceps-stretch-right

Category: Arms · Body region: upper_body · Modality: stretch

Muscles: Triceps brachii (primary), Latissimus dorsi (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Standing Biceps Stretch (Left) id/uuid: 1232

de: Stehende Bizepsdehnung links · en: Standing Biceps Stretch (Left) · es: Estiramiento de bíceps de pie (izquierdo) · fr: Étirement du biceps debout au mur (gauche) · it: Allungamento bicipite sinistro in piedi · ja: 左上腕二頭筋ストレッチ
active · RECOMMENDED FOR ROUTINES · standing-biceps-stretch-left

Category: Arms · Body region: upper_body · Modality: stretch

Muscles: Biceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Standing Biceps Stretch (Right) id/uuid: 1233

de: Stehende Bizepsdehnung rechts · en: Standing Biceps Stretch (Right) · es: Estiramiento de bíceps de pie (derecho) · fr: Étirement du biceps debout au mur (droit) · it: Allungamento bicipite destro in piedi · ja: 右上腕二頭筋ストレッチ
active · RECOMMENDED FOR ROUTINES · standing-biceps-stretch-right

Category: Arms · Body region: upper_body · Modality: stretch

Muscles: Biceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Dumbbell Single-Leg Hip Thrust id/uuid: 1234

de: Einbeiniger Hip Thrust mit Kurzhantel · en: Dumbbell Single-Leg Hip Thrust · es: Empuje de cadera a una pierna con mancuerna · fr: Hip thrust à une jambe avec haltère · it: Hip thrust su una gamba con manubrio · ja: ワンレッグ・ダンベルヒップスラスト
active · RECOMMENDED FOR ROUTINES · dumbbell-single-leg-hip-thrust

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: unilateral · Tags: accessory

Frog Stand id/uuid: 1238

de: Froschstand (Frog Stand) · en: Frog Stand · es: Postura de la rana (Frog Stand) · fr: Équilibre de la grenouille (Frog Stand) · it: Posizione della rana (Frog Stand) · ja: フロッグスタンド
active · RECOMMENDED FOR ROUTINES · frog-stand

Category: Abs · Body region: upper_body · Modality: balance

Muscles: Deltoid (primary), Triceps brachii (primary), Rectus abdominis (secondary), Wrist flexors (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Standing Calf Stretch id/uuid: 1239

de: Stehende Wadendehnung · en: Standing Calf Stretch · es: Estiramiento de gemelos de pie · fr: Étirement des mollets debout · it: Stretching dei polpacci in piedi · ja: スタンディング・カーフストレッチ
active · RECOMMENDED FOR ROUTINES · standing-calf-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, warmup

Braced Squat id/uuid: 124

de: Kniebeuge mit Gewichtsscheibe · en: Braced Squat · es: Sentadilla con Disco al Frente · fr: Squat gainé · it: Squat con disco a braccia tese · ja: ブレースドスクワット (プレート保持スクワット)
active · RECOMMENDED FOR ROUTINES · braced-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Front delt (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Weight plate

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Standing Soleus Stretch id/uuid: 1240

de: Soleus-Dehnung stehend · en: Standing Soleus Stretch · fr: Étirement du soléaire debout · it: Allungamento del soleo in piedi · ja: ヒラメ筋スタンディングストレッチ
active · RECOMMENDED FOR ROUTINES · standing-soleus-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Soleus (primary), Gastrocnemius (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, warmup

Resistance Band Ankle Dorsiflexion id/uuid: 1241

de: Dorsalflexion mit Widerstandsband · en: Resistance Band Ankle Dorsiflexion · fr: Dorsiflexion avec bande élastique · it: Dorsiflessione della caviglia con elastico · ja: チューブ・足関節背屈運動
active · RECOMMENDED FOR ROUTINES · exercise-band-dorsiflexion

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Tibialis anterior (primary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: dorsiflexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Exercise Band Plantarflexion id/uuid: 1242

de: Plantarflexion mit Widerstandsband · en: Exercise Band Plantarflexion · es: Flexión plantar con banda elástica · fr: Flexion plantaire avec élastique · it: Flessione plantare della caviglia con fascia elastica · ja: バンド・アンクルプランターフレクション (足関節底屈)
active · RECOMMENDED FOR ROUTINES · exercise-band-plantarflexion

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab

Double Leg Calf Raise id/uuid: 1243

de: Beidbeiniges Wadenheben · en: Double Leg Calf Raise · es: Elevación de talones a dos piernas · fr: Extension des mollets sur deux jambes · it: Sollevamento polpacci a due gambe a corpo libero · ja: ダブルレッグ・カーフレイズ
active · RECOMMENDED FOR ROUTINES · double-leg-calf-raise

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Yoga exercise: Cow-cat id/uuid: 1244

de: Yoga-Übung: Katze-Kuh · en: Yoga exercise: Cow-cat · es: Gato-Vaca (movilidad espinal) · fr: Exercice de yoga : la vache et le chat · it: Esercizio di yoga: Mucca-gatto · ja: キャット＆カウ (ヨガ)
active · RECOMMENDED FOR ROUTINES · yoga-exercise-cow-cat

Category: Back · Body region: core · Modality: mobility

Muscles: Erector spinae (primary), Rectus abdominis (primary), Serratus anterior (secondary), Trapezius (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: cooldown, prehab, warmup

Front Lever id/uuid: 1245

de: Front Lever · en: Front Lever · fr: Front Lever (planche faciale) · it: Front lever · ja: フロントレバー
active · RECOMMENDED FOR ROUTINES · front-lever

Category: Abs · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Deltoid (secondary), Rhomboids (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

TRX Rollout id/uuid: 1246

de: TRX Roll-out · en: TRX Rollout · es: Rollout en TRX · fr: Roll out au TRX · it: Rollout addominali con cinghie TRX · ja: TRXロールアウト
active · RECOMMENDED FOR ROUTINES · trx-roll-out

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Latissimus dorsi (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Ice Cream Maker id/uuid: 1248

de: Ice Cream Maker · en: Ice Cream Maker · es: Ice Cream Maker · fr: Ice cream maker · it: Ice Cream Maker · ja: アイスクリームメーカー
active · RECOMMENDED FOR ROUTINES · ice-cream-maker

Category: Abs · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Biceps brachii (secondary), Deltoid (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Front Lever Pull-up id/uuid: 1252

de: Front-Lever-Klimmzug · en: Front Lever Pull-up · fr: Tractions en Front lever · it: Trazioni in posizione di Front Lever · ja: フロントレバー・プルアップ
active · RECOMMENDED FOR ROUTINES · front-lever-pull-up

Category: Abs · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Biceps brachii (secondary), Rhomboids (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

TRX Knee Tuck to Elbow id/uuid: 1259

de: TRX Knee Tuck zum Ellbogen · en: TRX Knee Tuck to Elbow · es: Knee Tuck al codo en TRX · fr: Knee tuck au coude au TRX · it: Crunch per obliqui con TRX · ja: TRXサイドニータック
active · RECOMMENDED FOR ROUTINES · trx-obliques

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory

TRX Hammer Curl id/uuid: 1260

de: TRX Hammer-Curl · en: TRX Hammer Curl · es: TRX hammer curl · fr: Curl marteau au TRX · it: Curl a martello con TRX · ja: TRXハンマーカール
active · RECOMMENDED FOR ROUTINES · trx-hammer-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary), Brachioradialis (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

TRX Gorilla Biceps Curl id/uuid: 1261

de: TRX Gorilla-Bizeps-Curl · en: TRX Gorilla Biceps Curl · es: Curl gorila para bíceps en TRX · fr: Curl biceps gorille au TRX · it: Gorilla curl per bicipiti al TRX · ja: TRXゴリラ・バイセップスカール
active · RECOMMENDED FOR ROUTINES · trx-gorilla-biceps-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Biceps brachii (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

TRX Single-Arm Biceps Curl id/uuid: 1262

de: Einarmiger TRX-Bizeps-Curl · en: TRX Single-Arm Biceps Curl · es: Curl de bíceps a un brazo con TRX · fr: Curl biceps à un bras au TRX · it: Curl bicipiti a un braccio con TRX · ja: TRXワンアーム・バイセップスカール
active · RECOMMENDED FOR ROUTINES · trx-single-arm-bicep-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary), Rectus abdominis (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Back Bridge id/uuid: 1263

de: Rückenbrücke · en: Back Bridge · es: Puente con propio peso · fr: Pont arrière · it: Ponte posteriore a corpo libero (Back Bridge) · ja: バックブリッジ
active · RECOMMENDED FOR ROUTINES · back-bridge

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Deltoid (secondary), Hamstrings (secondary), Latissimus dorsi (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

TRX Tricep Extension id/uuid: 1266

de: TRX Trizepsstrecken · en: TRX Tricep Extension · es: Extensiones de tríceps con TRX · fr: Extension des triceps au TRX · it: Estensioni tricipiti con cinghie TRX · ja: TRXトライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · trx-tricep-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Rectus abdominis (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

TRX Dips id/uuid: 1269

de: TRX Dips · en: TRX Dips · es: Fondos en TRX · fr: Dips au TRX · it: Dip alle cinghie TRX · ja: TRXディップス
active · RECOMMENDED FOR ROUTINES · trx-dips

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Suspension trainer

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Low Pulley Cable Fly id/uuid: 1270

de: Kabel-Fly am unteren Kabelzug · en: Low Pulley Cable Fly · es: Aperturas en polea baja · fr: Écarté à la poulie basse · it: Croci ai cavi dal basso · ja: ロープーリー・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · low-pulley-cable-fly

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Pullover id/uuid: 1273

de: Kurzhantel-Überzug · en: Dumbbell Pullover · fr: Pull-over avec haltère · it: Pull-over con manubrio su panca · ja: ダンベル・プルオーバー
active · RECOMMENDED FOR ROUTINES · pullover

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Pectoralis major (primary), Serratus anterior (secondary), Teres major (secondary), Triceps long head (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Sitting Calf Stretch (Dorsiflexion) id/uuid: 1274

de: Wadendehnung sitzend · en: Sitting Calf Stretch (Dorsiflexion) · fr: Étirement des mollets assis (dorsiflexion) · it: Allungamento polpacci da seduto (dorsiflessione) · ja: ふくらはぎシーテッドストレッチ (背屈)
active · RECOMMENDED FOR ROUTINES · sitting-calf-stretch-dorsiflexion

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gastrocnemius (primary), Soleus (primary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab

Plantarflexion Stretch with Band id/uuid: 1275

de: Plantarflexions-Dehnung mit Band · en: Plantarflexion Stretch with Band · fr: Étirement en flexion plantaire avec bande élastique · it: Allungamento in flessione plantare con elastico · ja: チューブ・足関節底屈ストレッチ
active · RECOMMENDED FOR ROUTINES · plantarflexion-stretch-with-band

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Tibialis anterior (primary)
Equipment: Resistance band, Mat

Tracking: time · Load: variable · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Incline Dumbbell Press id/uuid: 1277

de: Schrägbankdrücken mit Kurzhanteln · en: Incline Dumbbell Press · es: Press inclinado con mancuernas
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · incline-dumbbell-press

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Biceps Close Grip Pull Down id/uuid: 1280

de: Bizeps-Latzug mit engem Griff · en: Biceps Close Grip Pull Down · es: Jalón al pecho con agarre estrecho para bíceps · fr: Tirage vertical en prise serrée pour les biceps · it: Lat machine a presa stretta per bicipiti · ja: クローズグリップ・バイセップス・プルダウン · pt: Puxada de Biceps
active · RECOMMENDED FOR ROUTINES · biceps-close-grip-pull-down

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Deltoid (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Isometric Reverse-Grip Chin-Up Hold id/uuid: 1282

de: Isometrischer Klimmzug im Untergriff · en: Isometric Reverse-Grip Chin-Up Hold · fr: Maintien isométrique en traction supination (Chin-up hold) · it: Tenuta isometrica alle trazioni a presa inversa · ja: アイソメトリック・リバースグリップ・チンアップホールド
active · RECOMMENDED FOR ROUTINES · isometria-trazioni-impugnatura-inversa

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Incline Chest-Supported Dumbbell Row id/uuid: 1283

de: Schrägbank-Kurzhantelrudern mit Brustauflage · en: Incline Chest-Supported Dumbbell Row · es: Remo con mancuernas en banco inclinado con apoyo en el pecho · fr: Rowing avec haltères incliné, poitrine soutenue · it: Rematore con manubri su panca inclinata con supporto toracico · ja: インクライン・チェストサポーテッド・ダンベルロー
active · RECOMMENDED FOR ROUTINES · incline-chest-supported-dumbbell-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pseudo Planche Push-up id/uuid: 1284

de: Pseudo-Planche-Liegestütz · en: Pseudo Planche Push-up · es: Flexión pseudo planche · fr: Pompe pseudo planche · it: Piegamenti in pseudo planche · ja: スードプランシュ・プッシュアップ
active · RECOMMENDED FOR ROUTINES · pseudo-planche-push-up

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (primary), Rectus abdominis (secondary), Serratus anterior (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Butt Kicks id/uuid: 1285

de: Anfersen · en: Butt Kicks · fr: Talons-fesses (Butt Kicks) · it: Corsa calciata dietro (Talons-fesses) · ja: バットキック (踵お尻タッチ走)
active · RECOMMENDED FOR ROUTINES · talons-fesses

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Hamstrings (primary), Gluteus maximus (secondary), Quadriceps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Plank Tuck Jump id/uuid: 1286

de: Plank Tuck Jump · en: Plank Tuck Jump · es: Planche dinámica · fr: Planche dynamique · it: Salto delle ginocchia al petto in plank (Plank Tuck Jump) · ja: プランク・タックジャンプ
active · RECOMMENDED FOR ROUTINES · dynamic-planche

Category: Abs · Body region: core · Modality: plyometric

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Calves (secondary), Deltoid (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Reach-up id/uuid: 1287

de: Reach-up · en: Reach-up · es: Reach ups · fr: Élévations vers le plafond · it: Crunch con distensione delle braccia verso l'alto · ja: リーチアップ・クランチ
active · RECOMMENDED FOR ROUTINES · reach-ups

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dynamic Side Plank id/uuid: 1288

de: Dynamischer Seitstütz · en: Dynamic Side Plank · es: Plancha lateral dinámica · fr: Planche latérale dynamique · it: Plank laterale dinamico con oscillazione del bacino · ja: ダイナミック・サイドプランク
active · RECOMMENDED FOR ROUTINES · dynamic-side-plank

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Deltoid (secondary), Gluteus medius (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_lateral_flexion · Mechanic: compound · Laterality: unilateral · Tags: accessory

Seated Dumbbell Curls id/uuid: 1289

de: Sitzende Kurzhantel-Curls · en: Seated Dumbbell Curls · es: Curl con mancuernas sentado · fr: Curls avec haltères assis · it: Curl con manubri da seduto · ja: シーテッド・ダンベルカール
active · RECOMMENDED FOR ROUTINES · seated-dumbbell-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Chest Press id/uuid: 129

de: Brustpresse · en: Chest Press · es: Press de Pecho en Máquina · fr: Exercice de développé pectoral à la machine · it: Distensioni alla chest press · ja: チェストプレスマシン
active · RECOMMENDED FOR ROUTINES · chest-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Reverse Grip Barbell Curls id/uuid: 1290

de: Langhantel-Curls im Obergriff · en: Reverse Grip Barbell Curls · es: Curl de bíceps con barra en agarre invertido · fr: Curl à la barre en prise inversée · it: Curl a presa inversa con bilanciere · ja: リバースグリップ・バーベルカール
active · RECOMMENDED FOR ROUTINES · reverse-grip-barbell-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse-Grip Pull-Up id/uuid: 1292

de: Klimmzüge im Untergriff · en: Reverse-Grip Pull-Up · fr: Tractions en supination (Chin-ups) · it: Trazioni alla sbarra a presa inversa (Chin-ups) · ja: リバースグリップ・プルアップ (逆手懸垂)
active · RECOMMENDED FOR ROUTINES · reverse-grip-pull-ups

Category: Abs · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Rectus abdominis (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

One-Arm Push-Up id/uuid: 1293

de: Einarmige Liegestütze · en: One-Arm Push-Up · fr: Pompes sur un bras · it: Piegamenti su un braccio · ja: 片腕プッシュアップ
active · RECOMMENDED FOR ROUTINES · one-armed-push-ups

Category: Abs · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Deltoid (secondary), Obliques (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Single-Leg Hamstring Curl id/uuid: 1294

de: Einbeiniges Beinbeugen · en: Single-Leg Hamstring Curl · fr: Flexion des ischios sur une jambe au sol · it: Leg curl a una gamba a terra · ja: 自重シングルレッグ・ハムストリングカール
active · RECOMMENDED FOR ROUTINES · single-leg-hamstring-curl

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Gastrocnemius (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: knee_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Low-Cable Crossover id/uuid: 1296

de: Low-Cable Crossover · en: Low-Cable Crossover · es: Cruce de poleas bajas · fr: Croisement à la poulie basse · it: Croci ai cavi dal basso (Low Cable Crossover) · ja: ローケーブル・クロスオーバー
active · RECOMMENDED FOR ROUTINES · low-cable-cross-over-nb

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

High-Cable Triceps Extension id/uuid: 1298

de: Trizepsstrecken über Kreuz am hohen Kabelzug · en: High-Cable Triceps Extension · es: Extensión de tríceps cruzada en polea alta · fr: Extension des triceps croisée à la poulie haute · it: Estensioni per tricipiti ai cavi alti incrociati · ja: ハイケーブル・クロス・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · high-cable-cross-tricep-extention-nb

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

JM Press id/uuid: 1302

de: JM Press · en: JM Press · es: JM Press · fr: JM Press · it: JM Press con bilanciere · ja: バーベル・JMプレス
active · RECOMMENDED FOR ROUTINES · jm-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Helms Row id/uuid: 1303

de: Helms Row · en: Helms Row · es: Remo Helms · fr: Rowing Helms · it: Rematore Helms con manubri su panca · ja: ヘルムズロー (胸支持ダンベルロー)
active · RECOMMENDED FOR ROUTINES · helms-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Meadows Row id/uuid: 1304

de: Meadows Row · en: Meadows Row · es: Remo Meadows · fr: Rowing Meadows · it: Rematore Meadows con bilanciere · ja: メドウズロー (ランドマイン・ワンアームロー)
active · RECOMMENDED FOR ROUTINES · meadows-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Plank id/uuid: 1307

de: Unterarmstütz (Plank) · en: Plank · es: Plancha frontal · fr: Planche frontale · it: Plank frontale a terra · ja: フロントプランク
active · RECOMMENDED FOR ROUTINES · front-plank

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, finisher

Bodyweight Squat id/uuid: 1312

de: Kniebeuge mit Körpergewicht · en: Bodyweight Squat · es: Sentadilla con peso corporal · fr: Squat au poids du corps · it: Squat a corpo libero · ja: 自重スクワット
active · RECOMMENDED FOR ROUTINES · bodyweight-squat-hd

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Lying Leg Raise id/uuid: 1313

de: Liegendes Beinheben · en: Lying Leg Raise
merged · NOT RECOMMENDED FOR NEW ROUTINES · lying-leg-raise

Category: Abs · Body region: core · Modality: —

Muscles: Rectus abdominis (primary), External obliques (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Jumping Jack id/uuid: 1314

de: Hampelmann · en: Jumping Jack · es: Jumping Jacks · fr: Jumping Jack · it: Jumping Jack · ja: ジャンピングジャック
active · RECOMMENDED FOR ROUTINES · jumping-jack-hd

Category: Cardio · Body region: lower_body · Modality: plyometric

Muscles: Calves (primary), Quadriceps (primary), Deltoid (secondary), Gluteus medius (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, warmup

High Knee Skips id/uuid: 1318

de: High Knee Skips · en: High Knee Skips · es: Saltos con rodillas altas · fr: Montées de genoux sautées · it: Skip a ginocchia alte · ja: ハイニースキップ (もも上げスキップ)
active · RECOMMENDED FOR ROUTINES · high-knee-skips-hd

Category: Cardio · Body region: full_body · Modality: plyometric

Muscles: Hip flexors (iliopsoas) (primary), Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Crunches id/uuid: 1319

de: Crunches · en: Crunches · es: Abdominales (Crunch)
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · crunches-hd

Category: Abs · Body region: core · Modality: —

Muscles: External obliques (primary), Rectus abdominis (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Burpees id/uuid: 132

ar: الدفع burpees · cs: Angličáky · de: Burpees · el: Βατραχάκια με κάμψεις · en: Burpees · es: Burpees · fr: Burpees avec pompes · id: Burpe Push-up · it: Spingere su burpees · ja: バーピー · nl: Opdruk burpees · pt: Flexão burpee · tr: Şınav ile burpee · zh: 波比跳
active · RECOMMENDED FOR ROUTINES · burpees

Category: Chest · Body region: full_body · Modality: plyometric

Muscles: Pectoralis major (primary), Quadriceps (primary), Calves (secondary), Front delt (secondary), Gluteus maximus (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, finisher, warmup

Bench Dips On Floor id/uuid: 1320

de: Bench Dips am Boden · en: Bench Dips On Floor · es: Fondos de tríceps en el suelo · fr: Dips triceps au sol · it: Dip per tricipiti a terra · ja: フロア・ベンチディップス
active · RECOMMENDED FOR ROUTINES · bench-dips-on-floor-hd

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Inverted Weight Lift id/uuid: 1322

de: Kopfüber Gewichtaufheben · en: Inverted Weight Lift
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · kopfuber-gewichtaufheben

Category: Abs · Body region: core · Modality: —

Muscles: Rectus abdominis (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Bodyweight Lunge id/uuid: 1324

de: Ausfallschritt mit Körpergewicht · en: Bodyweight Lunge · es: Zancada con el peso corporal · fr: Fentes au poids du corps · it: Affondi a corpo libero · ja: 自重ランジ
active · RECOMMENDED FOR ROUTINES · bodyweight-lunge-hd

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory, warmup

Lateral Push Off id/uuid: 1325

de: Seitlicher Abdruck · en: Lateral Push Off · fr: Poussée latérale explosive · it: Spinta laterale esplosiva · ja: ラテラルプッシュオフ
active · RECOMMENDED FOR ROUTINES · lateral-push-off

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Gluteus medius (primary), Quadriceps (primary), Gastrocnemius (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: alternating · Tags: activation, conditioning, warmup

Underhand Dumbbell Wrist Curl id/uuid: 1333

de: Unterarm-Curls im Untergriff · en: Underhand Dumbbell Wrist Curl · fr: Flexions des poignets en supination (avant-bras) · it: Flessione dei polsi in supinazione (avambracci) · ja: 前腕アンダーハンド・リストカール
active · RECOMMENDED FOR ROUTINES · forearm-curls-underhand-grip

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Overhead Dumbbell Triceps Extension id/uuid: 1336

de: Trizepsdrücken über Kopf mit Kurzhantel · en: Overhead Dumbbell Triceps Extension · es: Extensión de tríceps sobre la cabeza con mancuerna · fr: Extension triceps au-dessus de la tête avec haltère · it: Estensioni tricipiti sopra la testa con manubrio · ja: オーバーヘッド・ダンベルトライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · triceps-overhead-dumbbell

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Front Raise id/uuid: 1338

de: Frontheben mit Kurzhanteln · en: Dumbbell Front Raise · es: Elevaciones frontales con mancuernas · fr: Élévations frontales avec haltères · it: Alzate frontali con manubri · ja: ダンベル・フロントレイズ (コントロール)
active · RECOMMENDED FOR ROUTINES · shoulder-raise-dumbbell

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Back Extension id/uuid: 1348

de: Rückenstrecken (Hyperextensions) · en: Back Extension · es: Hiperextensiones de espalda · fr: Extensions du dos au banc à lombaires · it: Iperestensioni a terra per lombari (Back Extension) · ja: バックエクステンション (背筋運動)
active · RECOMMENDED FOR ROUTINES · lower-back-extensions

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Pec Deck Fly (Butterfly) id/uuid: 135

de: Butterfly · en: Pec Deck Fly (Butterfly) · es: Aperturas en máquina · fr: Butterfly · it: Croci alla macchina (Butterfly) · ja: バタフライマシン
active · RECOMMENDED FOR ROUTINES · butterfly

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Hex Press id/uuid: 1353

de: Hex Press mit Kurzhanteln · en: Dumbbell Hex Press · es: Press hex con mancuernas · fr: Développé serré aux haltères (hex press) · it: Hex Press con manubri per pettorali · ja: ダンベル・ヘックスプレス
active · RECOMMENDED FOR ROUTINES · dumbbell-hex-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Double Kettlebell Clean and Press id/uuid: 1360

de: Kettlebell Clean and Press (doppelt) · en: Double Kettlebell Clean and Press · es: Clean and press con doble kettlebell · fr: Épaulé-développé avec deux kettlebells · it: Clean and press con due kettlebell · ja: ダブル・ケトルベル・クリーン＆プレス
active · RECOMMENDED FOR ROUTINES · double-kettlebell-clean-and-press

Category: Arms · Body region: full_body · Modality: strength

Muscles: Deltoid (primary), Gluteus maximus (primary), Hamstrings (secondary), Quadriceps (secondary), Trapezius (secondary), Triceps brachii (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: conditioning, main_lift

Double Kettlebell Front Squat id/uuid: 1361

de: Kettlebell-Frontkniebeuge (doppelt) · en: Double Kettlebell Front Squat · fr: Front squat avec deux kettlebells · it: Front squat con due kettlebell · ja: ダブルケトルベル・フロントスクワット
active · RECOMMENDED FOR ROUTINES · double-kettlebell-front-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Foam Rolling (Blackroll) id/uuid: 1363

de: Faszienrolle (Blackroll) · en: Foam Rolling (Blackroll) · fr: Automassage au rouleau de mousse (Blackroll) · it: Automassaggio miofasciale con rullo (Blackroll) · ja: フォームローラー (ブラックロール)
active · RECOMMENDED FOR ROUTINES · blackroll

Category: Back · Body region: core · Modality: mobility

Muscles: Erector spinae (primary), Latissimus dorsi (secondary), Trapezius (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Dumbbell Split Squat id/uuid: 1366

de: Split Squat mit Kurzhanteln · en: Dumbbell Split Squat · fr: Squat fente avec haltères (Split squat) · it: Split squat con manubri · ja: ダンベル・スプリットスクワット
active · RECOMMENDED FOR ROUTINES · dumbbell-split-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Butterfly Narrow Grip id/uuid: 137

de: Butterfly Eng · en: Butterfly Narrow Grip · es: Pectoral en Máquina · fr: Butterfly à prise serrée · it: Butterfly alla macchina a presa stretta · ja: ナローグリップ・バタフライマシン
active · RECOMMENDED FOR ROUTINES · butterfly-narrow-grip

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Deadlift id/uuid: 1370

de: Kurzhantel-Kreuzheben · en: Dumbbell Deadlift · fr: Soulevé de terre avec haltères · it: Stacco da terra con manubri · ja: ダンベル・デッドリフト
active · RECOMMENDED FOR ROUTINES · dumbbell-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Assisted Triceps Dips (Machine) id/uuid: 1372

de: Unterstützte Trizeps-Dips (Maschine) · en: Assisted Triceps Dips (Machine) · fr: Dips assistés à la machine · it: Dip per tricipiti assistiti alla macchina · ja: アシステッド・ディップス
active · RECOMMENDED FOR ROUTINES · triceps-dips-assisted

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Machine

Tracking: weight_reps · Load: assisted · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Box Jump id/uuid: 1373

de: Boxsprünge · en: Box Jump · fr: Sauts sur boîte pliométrique (Box jump) · it: Salto sul box (Box Jump) · ja: ボックスジャンプ
active · RECOMMENDED FOR ROUTINES · box-jumps

Category: Cardio · Body region: lower_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Plyo box / step

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Rotary Torso Machine id/uuid: 1374

de: Rotary-Torso-Maschine · en: Rotary Torso Machine · fr: Machine de rotation du buste (Rotary Torso) · it: Macchina rotazione del tronco (Rotary Torso) · ja: ロータリートルソーマシン
active · RECOMMENDED FOR ROUTINES · rotary-torso-machine

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Barbell Calf Raise id/uuid: 1376

de: Wadenheben mit der Langhantel · en: Barbell Calf Raise · fr: Vélo couché stationnaire · it: Cyclette orizzontale reclinata · ja: リカンベントバイク
active · RECOMMENDED FOR ROUTINES · recumbent-bike

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: external · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, cooldown, warmup

Standing Torso Twist id/uuid: 1377

de: Rumpfdrehung im Stehen · en: Standing Torso Twist · es: Giro de torso de pie · fr: Rotation du buste debout · it: Torsioni del busto in piedi · ja: スタンディング・トーソツイスト
active · RECOMMENDED FOR ROUTINES · torso-twist

Category: Abs · Body region: core · Modality: mobility

Muscles: Obliques (primary), Erector spinae (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: cooldown, warmup

Single-Arm Cable Lateral Raise id/uuid: 1378

de: Seitheben am Kabelzug (einarmig) · en: Single-Arm Cable Lateral Raise · es: Elevaciones laterales en polea (a un brazo) · fr: Élévations latérales à la poulie (un bras) · it: Alzate laterali al cavo a un braccio · ja: ワンハンド・ケーブルサイドレイズ
active · RECOMMENDED FOR ROUTINES · cable-lateral-raises-single-arm

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Band Pull-Aparts id/uuid: 1380

de: Band Pull-Aparts · en: Band Pull-Aparts · es: Aperturas con banda elástica (Band Pull-Apart) · fr: Pull-apart avec élastique · it: Pull-apart con elastico · ja: バンド・プルアパート
active · RECOMMENDED FOR ROUTINES · band-pull-aparts

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (primary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab, warmup

Machine Upper Back Row id/uuid: 1381

de: Rudern an der Maschine (oberer Rücken) · en: Machine Upper Back Row · es: Remo en máquina para espalda alta · fr: Tirage assis à la machine pour le haut du dos · it: Rematore alla macchina per la parte alta della schiena · ja: マシン・アッパーバックロー
active · RECOMMENDED FOR ROUTINES · upper-back

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Middle traps (primary), Biceps brachii (secondary), Rear delt (secondary), Latissimus dorsi (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Pullover Machine id/uuid: 1384

de: Überzugmaschine · en: Pullover Machine · fr: Machine de pull-over · it: Pullover alla macchina · ja: プルオーバーマシン
active · RECOMMENDED FOR ROUTINES · pullover-machine

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Mid/lower chest (sternocostal) (secondary), Triceps long head (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Hamstring Kicks id/uuid: 1387

de: Hamstring-Kicks · en: Hamstring Kicks · es: Patadas de isquiotibiales · fr: Battements de jambe tendue · it: Calci posteriori per femorali · ja: ハムストリングキック (立位ハムストリングカール)
active · RECOMMENDED FOR ROUTINES · hamstring-kicks

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary), Gluteus maximus (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: alternating · Tags: warmup

Single Leg RDL id/uuid: 1388

de: Einbeiniges Kreuzheben mit gestreckten Beinen (Single Leg RDL) · en: Single Leg RDL · es: Peso muerto rumano a una pierna · fr: Soulevé de terre roumain sur une jambe · it: Stacco rumeno a una gamba a corpo libero · ja: 自重シングルレッグ・ルーマニアンデッドリフト
active · RECOMMENDED FOR ROUTINES · single-leg-rdl

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Reverse Pec Deck (Rear Delt Fly) id/uuid: 139

de: Reverse Butterfly · en: Reverse Pec Deck (Rear Delt Fly) · es: Pec-Deck Inverso · fr: Écarté inversé à la machine (Butterfly reverse) · it: Croci inverse alla macchina (Pec Deck) · ja: リバース・ペックフライ
active · RECOMMENDED FOR ROUTINES · butterfly-reverse

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Toe Touch id/uuid: 1390

de: Zehenberührung · en: Toe Touch · es: Tocar los dedos del pie · fr: Toucher des orteils · it: Tocco delle punte dei piedi a gambe tese · ja: トータッチ (前屈ストレッチ)
active · RECOMMENDED FOR ROUTINES · toe-touch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Erector spinae (secondary), Gastrocnemius (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: cooldown, warmup

Elephant Walks id/uuid: 1391

de: Elephant Walks · en: Elephant Walks · es: Caminata del elefante · fr: Marche de l'éléphant · it: Elephant Walks per femorali · ja: エレファントウォーク (ハムストリングストレッチ)
active · RECOMMENDED FOR ROUTINES · elephant-walks

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary), Gastrocnemius (secondary), Soleus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: alternating · Tags: cooldown, prehab, warmup

Bodyweight Good Morning id/uuid: 1392

de: Good Morning mit Körpergewicht · en: Bodyweight Good Morning · es: Buenos días con peso corporal · fr: Good morning au poids du corps · it: Good morning a corpo libero · ja: 自重グッドモーニング
active · RECOMMENDED FOR ROUTINES · good-morning

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Single Leg Hamstring Stretch id/uuid: 1393

de: Einbeiniges Dehnen der hinteren Oberschenkelmuskulatur · en: Single Leg Hamstring Stretch · es: Estiramiento de isquiotibiales a una pierna · fr: Étirement des ischio-jambiers sur une jambe · it: Allungamento bicipite femorale a una gamba · ja: シングルレッグ・ハムストリングストレッチ
active · RECOMMENDED FOR ROUTINES · single-leg-hamstring-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Erector spinae (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Sit & Reach id/uuid: 1394

de: Sit & Reach · en: Sit & Reach · es: Sit & Reach · fr: Flexion assise (sit & reach) · it: Flessione del busto in avanti da seduto (Sit and Reach) · ja: 長座体前屈 (シット＆リーチ)
active · RECOMMENDED FOR ROUTINES · sit-reach

Category: Back · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Erector spinae (secondary), Gastrocnemius (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: cooldown

Crossbody Leg Swings id/uuid: 1395

de: Beinschwingen über Kreuz · en: Crossbody Leg Swings · es: Balanceos de pierna cruzados · fr: Balancements de jambe croisés · it: Slanci frontali delle gambe incrociati · ja: クロスボディ・レッグスイング
active · RECOMMENDED FOR ROUTINES · crossbody-leg-swings

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Hip adductors (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: warmup

Standing Pancake id/uuid: 1396

de: Stehender Pancake · en: Standing Pancake · es: Pancake de pie · fr: Pancake debout · it: Pancake stretch in piedi a gambe divaricate · ja: スタンディング・パンケーキストレッチ
active · RECOMMENDED FOR ROUTINES · standing-pancake

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Hip adductors (primary), Erector spinae (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: cooldown, warmup

Standing Pancake Good Morning id/uuid: 1397

de: Stehendes Good Morning mit weitem Stand (Pancake) · en: Standing Pancake Good Morning · es: Buenos días de pie con apertura (pancake) · fr: Good morning jambes écartées debout · it: Good morning in piedi a gambe divaricate (Pancake) · ja: スタンディング・パンケーキ・グッドモーニング
active · RECOMMENDED FOR ROUTINES · standing-pancake-good-morning

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Hip adductors (primary), Erector spinae (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Seated Hamstring Choke Stretch id/uuid: 1398

de: Hamstring Chokes (Aktive Kniebeugerdehnung) · en: Seated Hamstring Choke Stretch · es: Estiramiento activo de isquiotibiales (Hamstring Chokes) · fr: Étirement actif de l'ischio-jambier assis · it: Allungamento attivo dei femorali da seduti · ja: ハムストリング・チョークストレッチ
active · RECOMMENDED FOR ROUTINES · hamstring-chokes

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: knee_extension · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Roll Down id/uuid: 1399

de: Roll Down (Wirbelsäulenabrollen) · en: Roll Down · es: Roll Down (Desenrollado vertebral) · fr: Déroulé du buste (roll down) · it: Roll down (arrotolamento vertebrale) · ja: ロールダウン
active · RECOMMENDED FOR ROUTINES · roll-down

Category: Back · Body region: core · Modality: mobility

Muscles: Erector spinae (primary), Rectus abdominis (primary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: cooldown, prehab, warmup

Crossbody Hamstring Stretch id/uuid: 1400

de: Dehnung der hinteren Oberschenkelmuskulatur über Kreuz · en: Crossbody Hamstring Stretch · es: Estiramiento cruzado de isquiotibiales · fr: Étirement des ischio-jambiers jambes croisées · it: Allungamento dei femorali con gamba incrociata · ja: クロスボディ・ハムストリングストレッチ
active · RECOMMENDED FOR ROUTINES · crossbody-hamstring-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Gastrocnemius (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Plank-to-Elbow Extension (Plank to Push-Up) id/uuid: 1406

de: Plank to Push-up (Trizepsstrecken) · en: Plank-to-Elbow Extension (Plank to Push-Up) · fr: Gainage planche vers extension des coudes · it: Plank to Push-up (estensione gomiti) · ja: プランク・エルボーエクステンション
active · RECOMMENDED FOR ROUTINES · plank-to-elbow-extension

Category: Abs · Body region: full_body · Modality: strength

Muscles: Rectus abdominis (primary), Triceps brachii (primary), Deltoid (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Cossack squat id/uuid: 1407

de: Kosaken-Kniebeuge · en: Cossack squat · es: Sentadilla cosaca · fr: Squat cosaque · it: Cossack squat a corpo libero · ja: コサックスクワット
active · RECOMMENDED FOR ROUTINES · cossack-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: alternating · Tags: accessory, warmup

Wall-sit id/uuid: 1408

de: Wandsitz · en: Wall-sit · es: Sentadilla en pared · fr: Chaise (wall-sit) · it: Seduta al muro (Wall-sit) · ja: ウォールシット
active · RECOMMENDED FOR ROUTINES · wall-sit

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher

Dragon-flag id/uuid: 1409

de: Dragon Flag · en: Dragon-flag · es: Dragon flag · fr: Dragon flag · it: Dragon Flag su panca · ja: ドラゴンフラッグ
active · RECOMMENDED FOR ROUTINES · dragon-flag

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Gluteus maximus (secondary), Latissimus dorsi (secondary), Obliques (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher

Plank with Alternating Leg Lift id/uuid: 1410

de: Plank mit alternierendem Beinheben · en: Plank with Alternating Leg Lift · es: Plancha con elevación de pierna alternada · fr: Planche avec élévation alternée des jambes · it: Plank con sollevamento alternato delle gambe · ja: プランク・レッグリフト
active · RECOMMENDED FOR ROUTINES · plank-with-alternating-leg-lift

Category: Legs · Body region: full_body · Modality: strength

Muscles: Gluteus maximus (primary), Rectus abdominis (primary), Erector spinae (secondary), Hamstrings (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Heel Touches id/uuid: 1411

de: Fersenberührungen · en: Heel Touches · es: Toques de Talón · fr: Toucher des talons · it: Tocco dei talloni a terra (Heel Touches) · ja: ヒールタッチ
active · RECOMMENDED FOR ROUTINES · heel-touches

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Bicycle Crunch id/uuid: 1412

de: Bicycle Crunch · en: Bicycle Crunch · es: Abdominales en bicicleta · fr: Crunchs bicyclette · it: Bicycle Crunch a terra · ja: バイシクルクランチ
active · RECOMMENDED FOR ROUTINES · bicycle-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Machine Hack Squat id/uuid: 1414

de: Hackenschmidt-Kniebeuge (Maschine) · en: Machine Hack Squat · es: Sentadilla Hack en máquina · fr: Hack squat à la machine · it: Hack squat alla macchina · ja: マシン・ハックスクワット
active · RECOMMENDED FOR ROUTINES · hack-squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Crunch id/uuid: 1415

de: Kurzhantel-Crunch · en: Dumbbell Crunch · es: Abdominales con mancuerna · fr: Crunchs avec haltère · it: Crunch con manubrio · ja: ダンベル・クランチ
active · RECOMMENDED FOR ROUTINES · dumbbell-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable External Rotation id/uuid: 142

de: Außenrotation am Kabelzug · en: Cable External Rotation · es: Rotación externa con polea · fr: Rotation externe à la poulie · it: Rotazioni esterne della spalla ai cavi · ja: ケーブル・エクスターナルローテーション
active · RECOMMENDED FOR ROUTINES · cable-external-rotation

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Biceps Curl Machine id/uuid: 1424

de: Bizepscurl-Maschine · en: Biceps Curl Machine · es: Curl de bíceps en máquina · fr: Machine à curl biceps · it: Curl per bicipiti alla macchina · ja: マシン・バイセップスカール
active · RECOMMENDED FOR ROUTINES · biceps-curl-machine

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Toe Taps id/uuid: 1425

de: Toe Taps · en: Toe Taps · es: Toques de pie alternados · fr: Toe taps · it: Tocco alternato delle punte a terra (Toe Taps) · ja: トータップ
active · RECOMMENDED FOR ROUTINES · toe-taps

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation, warmup

Standing Side Crunches id/uuid: 1426

de: Stehende seitliche Crunches · en: Standing Side Crunches · es: Crunch lateral de pie · fr: Crunchs latéraux debout · it: Crunch laterali in piedi · ja: スタンディング・サイドクランチ
active · RECOMMENDED FOR ROUTINES · standing-side-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Dumbbell Shoulder Rotations id/uuid: 1429

de: Schulterrotationen mit Kurzhantel · en: Dumbbell Shoulder Rotations · es: Rotaciones de hombro con mancuerna · fr: Rotations d'épaule avec haltère · it: Rotazioni delle spalle con manubri · ja: ダンベル・ショルダーローテーション
active · RECOMMENDED FOR ROUTINES · dumbbell-shoulder-rotations

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Plate Pinch Hold id/uuid: 1430

de: Plate Pinch Hold (Hantelscheiben-Pinch) · en: Plate Pinch Hold · es: Sostén con pellizco de disco · fr: Maintien de disques en pince · it: Tenuta a pinza dei dischi (Plate Pinch) · ja: プレートピンチホールド
active · RECOMMENDED FOR ROUTINES · plate-pinch-hold

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Weight plate

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: carry · Mechanic: isolation · Laterality: bilateral · Tags: accessory, finisher

Band Reverse Wood Chops id/uuid: 1433

de: Umgekehrter Holzhacker mit Widerstandsband · en: Band Reverse Wood Chops · es: Leñador inverso con banda elástica · fr: Wood chop inversé avec élastique · it: Reverse woodchopper con elastico · ja: バンド・リバースウッドチョップ
active · RECOMMENDED FOR ROUTINES · reverse-wood-chops

Category: Back · Body region: core · Modality: strength

Muscles: Obliques (primary), Front delt (secondary), Gluteus maximus (secondary), Rectus abdominis (secondary)
Equipment: Resistance band, Power rack

Tracking: bodyweight_reps · Load: variable · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: accessory

Dumbbell Bent-Over Lat Pull id/uuid: 1434

de: Vorgebeugter Latzug mit Kurzhanteln · en: Dumbbell Bent-Over Lat Pull · fr: Tirage dorsal penché avec haltères · it: Lat pull con manubri a busto flesso · ja: ダンベル・ラットプル (前傾ダンベルプル)
active · RECOMMENDED FOR ROUTINES · lat-pull-db

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rear delt (secondary), Teres major (secondary), Triceps long head (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Scapular Pull-Ups id/uuid: 1435

de: Skapula-Klimmzüge · en: Scapular Pull-Ups · fr: Tractions scapulaires · it: Trazioni scapolari alla sbarra · ja: スキャプラプル (肩甲骨懸垂)
active · RECOMMENDED FOR ROUTINES · scapula-pulls

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Lower traps (primary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab, warmup

Barbell Pin Bench Press id/uuid: 1436

de: Pin-Bankdrücken mit Langhantel · en: Barbell Pin Bench Press · es: Press de banca con pines (barra) · fr: Développé couché aux barres d'arrêt · it: Distensioni su panca con partenza dai perni (Pin Press) · ja: ピン・ベンチプレス
active · RECOMMENDED FOR ROUTINES · pin-bench-press-bb

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Flat bench, Power rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Pin Squat id/uuid: 1437

de: Pin-Kniebeuge (Pin Squat) · en: Barbell Pin Squat · es: Sentadilla con pines (Pin Squat) · fr: Squat aux barres d'arrêt (Pin Squat) · it: Squat con bilanciere dai perni (Pin Squat) · ja: ピン・スクワット
active · RECOMMENDED FOR ROUTINES · pin-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Barbell, Power rack

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Clean id/uuid: 1438

de: Umsetzen mit der Langhantel (Clean) · en: Barbell Clean · fr: Épaulé d'haltérophilie (Clean) · it: Girata al petto olimpica (Clean) · ja: クリーン (ハイクリーン)
active · RECOMMENDED FOR ROUTINES · clean

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Gastrocnemius (secondary), Hamstrings (secondary), Trapezius (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Barbell Pin Overhead Press id/uuid: 1439

de: Pin-Schulterdrücken mit der Langhantel · en: Barbell Pin Overhead Press · fr: Développé épaules départ sur butées · it: Lento avanti con partenza dai perni · ja: ピン・オーバーヘッドプレス
active · RECOMMENDED FOR ROUTINES · pin-ohp

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Upper traps (secondary)
Equipment: Barbell, Power rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Push Press id/uuid: 1440

de: Push Press (Schwungdrücken) · en: Push Press · es: Push Press (press con impulso) · fr: Développé avec impulsion (Push Press) · it: Push Press con bilanciere · ja: プッシュプレス
active · RECOMMENDED FOR ROUTINES · push-ohp

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Gluteus maximus (secondary), Quadriceps (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Incline Dumbbell Overhead Press id/uuid: 1441

de: Schrägbank-Schulterdrücken mit Kurzhanteln · en: Incline Dumbbell Overhead Press · es: Press de hombros inclinado con mancuernas · fr: Développé épaules incliné aux haltères · it: Distensioni sopra la testa con manubri su panca inclinata · ja: インクライン・ダンベルショルダープレス
active · RECOMMENDED FOR ROUTINES · incline-ohp-db

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Kreis Press with Dumbbells id/uuid: 1442

de: Kreisdrücken mit Kurzhanteln (Kreis Press) · en: Kreis Press with Dumbbells · es: Press circular con mancuernas (Kreis Press) · fr: Kreis Press aux haltères · it: Kreis press con manubri su panca inclinata · ja: インクライン・ダンベル・クライスプレス
active · RECOMMENDED FOR ROUTINES · kreis-press-db

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Biceps brachii (secondary), Upper chest (clavicular) (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Lateral and Front Raise id/uuid: 1443

de: Kombiniertes Seit- und Frontheben mit Kurzhanteln · en: Dumbbell Lateral and Front Raise · es: Elevación combinada lateral y frontal con mancuernas · fr: Élévation combinée latérale et frontale aux haltères · it: Alzate laterali e frontali combinate con manubri · ja: コンビネーション・ダンベルサイド＆フロントレイズ
active · RECOMMENDED FOR ROUTINES · shoulder-raise-side-and-front-db

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (primary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Incline Dumbbell Bench Press id/uuid: 1444

de: Kurzhantel-Schrägbankdrücken · en: Incline Dumbbell Bench Press
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · incline-chest-press-db

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Triceps brachii (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Olympic Jerk id/uuid: 1445

de: Stoßen (Jerk) · en: Olympic Jerk · es: Envión olímpico (Jerk) · fr: Jeté d'haltérophilie (Jerk) · it: Slancio olimpico (Jerk) · ja: ジャーク (重量挙げ)
active · RECOMMENDED FOR ROUTINES · jerk-ol

Category: Shoulders · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Olympic Clean and Jerk id/uuid: 1446

de: Umsetzen und Stoßen (Clean and Jerk) · en: Olympic Clean and Jerk · fr: Épaulé-jeté d'haltérophilie (Clean and Jerk) · it: Slancio olimpico completo (Clean and Jerk) · ja: クリーン＆ジャーク
active · RECOMMENDED FOR ROUTINES · clean-and-jerk-ol

Category: Shoulders · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Hamstrings (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Olympic Snatch id/uuid: 1447

de: Reißen (Snatch) · en: Olympic Snatch · es: Arrancada olímpica (Snatch) · fr: Arraché d'haltérophilie (Snatch) · it: Strappo olimpico con bilanciere · ja: オリンピック・スナッチ (競技スナッチ)
active · RECOMMENDED FOR ROUTINES · snatch-ol

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Quadriceps (primary), Side delt (secondary), Rear delt (secondary), Erector spinae (secondary), Upper traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Seated W-Curl with Dumbbells id/uuid: 1448

de: Sitzender W-Curl mit Kurzhanteln · en: Seated W-Curl with Dumbbells · es: Curl en W sentado con mancuernas · fr: Curl en W assis avec haltères · it: Curl a W da seduto con manubri · ja: シーテッド・Wカール
active · RECOMMENDED FOR ROUTINES · seated-w-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Stair Climber (ClimbMill) id/uuid: 1449

de: Treppensteiger (ClimbMill) · en: Stair Climber (ClimbMill) · es: Escaladora (ClimbMill) · fr: Simulateur d'escalier (ClimbMill) · it: Scale rotanti alla macchina cardio (ClimbMill) · ja: クライムミル
active · RECOMMENDED FOR ROUTINES · climbmill

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Cable Woodchopper id/uuid: 145

de: Holzhacker am Kabelzug · en: Cable Woodchopper · es: Leñadores en Polea · fr: Rotations du tronc à la poulie · it: Woodchopper ai cavi · ja: ケーブル・ウッドチョッパー
active · RECOMMENDED FOR ROUTINES · cable-woodchoppers

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cobra Stretch id/uuid: 1450

de: Kobra-Dehnung (Cobra Stretch) · en: Cobra Stretch · es: Postura de la cobra (Cobra Stretch) · fr: Étirement du cobra (Cobra Stretch) · it: Allungamento del cobra (Cobra Stretch) · ja: コブラストレッチ
active · RECOMMENDED FOR ROUTINES · cobra-stretch

Category: Back · Body region: core · Modality: stretch

Muscles: Rectus abdominis (primary), Erector spinae (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, warmup

Torso Rotation Stretch id/uuid: 1451

de: Rumpfrotations-Dehnung · en: Torso Rotation Stretch · es: Estiramiento de rotación del torso · fr: Étirement en rotation du tronc · it: Allungamento in rotazione del tronco · ja: トランクローテーション・ストレッチ
active · RECOMMENDED FOR ROUTINES · torso-rotation-stretch

Category: Chest · Body region: core · Modality: stretch

Muscles: Obliques (primary), Erector spinae (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: alternating · Tags: cooldown, warmup

Knee-to-Chest Stretch id/uuid: 1452

de: Knie-zur-Brust-Dehnung · en: Knee-to-Chest Stretch · es: Estiramiento de rodilla al pecho · fr: Étirement genou-poitrine · it: Stretching ginocchio al petto a terra · ja: ニートゥチェスト・ストレッチ
active · RECOMMENDED FOR ROUTINES · knee-to-chest-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab

Towel Superman id/uuid: 1455

de: Handtuch-Superman · en: Towel Superman · es: Superman con toalla · fr: Superman avec serviette · it: Superman a terra con asciugamano · ja: タオル・スーパーマン
active · RECOMMENDED FOR ROUTINES · towel-superman

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Latissimus dorsi (primary), Gluteus maximus (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Cable Press Around id/uuid: 1457

de: Brustdrücken am Kabelzug eingedreht (Cable Press Around) · en: Cable Press Around · es: Press de pecho unilateral en polea (Cable Press Around) · fr: Développé convergent à la poulie (Press around) · it: Distensioni press-around al cavo · ja: ケーブル・プレスアラウンド
active · RECOMMENDED FOR ROUTINES · cable-press-around

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Serratus anterior (secondary), Triceps brachii (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cross-Body Cable Y-Raise id/uuid: 1458

de: Y-Heben über Kreuz am Kabelzug · en: Cross-Body Cable Y-Raise · fr: Élévations en Y croisées à la poulie · it: Alzate a Y incrociate ai cavi · ja: クロスボディ・ケーブルYレイズ
active · RECOMMENDED FOR ROUTINES · cross-body-cable-y-raise

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Lower traps (primary), Side delt (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Calf Press Using Leg Press Machine id/uuid: 146

de: Wadendrücken an der Beinpresse · en: Calf Press Using Leg Press Machine · es: Gemelos en prensa · fr: Extension des mollets à la presse à cuisses · it: Pressa per polpacci alla Leg Press · ja: レッグプレスマシン・カーフプレス
active · RECOMMENDED FOR ROUTINES · calf-press-using-leg-press-machine

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

No Leg Drive Dumbbell Chest Press id/uuid: 1461

de: Kurzhantel-Brustdrücken ohne Beineinsatz · en: No Leg Drive Dumbbell Chest Press · es: Press de pecho con mancuernas sin impulso de piernas · fr: Développé couché aux haltères sans impulsion des jambes · it: Distensioni su panca piana con manubri senza spinta delle gambe · ja: ダンベル・ベンチプレス (レッグドライブなし)
active · RECOMMENDED FOR ROUTINES · no-leg-drive-dumbbell-chest-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Punches id/uuid: 1462

de: Boxschläge (Punches) · en: Punches · fr: Coups de poing directs (Punches) · it: Pugni a vuoto (Punches) · ja: パンチング (シャドーボクシング)
active · RECOMMENDED FOR ROUTINES · punches

Category: Arms · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Dumbbell Underhand Dead Row id/uuid: 1463

de: Kurzhantel-Rudern im Untergriff aus dem Dead Stop · en: Dumbbell Underhand Dead Row · es: Remo con mancuernas en supinación desde parada muerta · fr: Rowing aux haltères en prise supination depuis le sol · it: Rematore a presa supina con manubri da terra · ja: ダンベル・アンダーハンド・デッドストップロー
active · RECOMMENDED FOR ROUTINES · dumbbell-underhand-dead-row

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Biceps brachii (secondary), Erector spinae (secondary), Trapezius (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Pause Hack Squats id/uuid: 1464

de: Hackenschmidt-Kniebeuge mit Pause (Pause Hack Squat) · en: Pause Hack Squats · es: Sentadilla Hack con pausa (Pause Hack Squat) · fr: Hack squat avec pause · it: Hack squat alla macchina con pausa · ja: ポーズ・ハックスクワット
active · RECOMMENDED FOR ROUTINES · pause-hack-squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Spider Curl id/uuid: 1465

de: Spider Curls mit Kurzhanteln · en: Dumbbell Spider Curl · es: Curl araña con mancuernas · fr: Spider curl aux haltères · it: Spider curl con manubri su panca inclinata · ja: ダンベル・スパイダーカール
active · RECOMMENDED FOR ROUTINES · spider-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Calf Raise on Hack Squat Machine id/uuid: 1466

de: Wadenheben an der Hackenschmidt-Maschine · en: Calf Raise on Hack Squat Machine · fr: Mollets debout à la machine Hack Squat · it: Calf raise alla macchina Hack Squat · ja: ハックスクワット・カーフレイズ
active · RECOMMENDED FOR ROUTINES · calf-raise-using-hack-squat-machine

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Incline Close-Grip Barbell Bench Press id/uuid: 1467

de: Enges Schrägbankdrücken mit Langhantel · en: Incline Close-Grip Barbell Bench Press · fr: Développé couché incliné prise serrée à la barre · it: Panca inclinata a presa stretta con bilanciere · ja: インクライン・ナローベンチプレス
active · RECOMMENDED FOR ROUTINES · incline-close-grip-barbell-bench-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Triceps brachii (primary), Front delt (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

EZ-Bar Floor Skull Crusher id/uuid: 1468

de: Floor Skull Crusher mit der SZ-Stange · en: EZ-Bar Floor Skull Crusher · es: Press francés en el suelo con barra EZ · fr: Barre au front au sol avec barre EZ · it: French press a terra con bilanciere EZ (Floor Skull Crusher) · ja: フロア・スカルクラッシャー
active · RECOMMENDED FOR ROUTINES · floor-skull-crusher

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: EZ bar, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Bent-Over Cable Flye id/uuid: 1469

de: Vorgebeugte Kabelzug-Fliegende · en: Bent-Over Cable Flye · fr: Écarté à la poulie buste penché · it: Croci ai cavi a busto flesso · ja: ベントオーバー・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · bent-over-cable-flye

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

One-Arm Half-Kneeling Lat Pulldown id/uuid: 1470

de: Einarmiger Latzug im halben Kniestand · en: One-Arm Half-Kneeling Lat Pulldown · fr: Tirage vertical unilatéral un genou à terre · it: Lat machine a un braccio in mezza ginocchia · ja: ハーフニーリング・ワンハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · 1-arm-half-kneeling-lat-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Obliques (secondary), Rhomboids (secondary)
Equipment: Cable, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Kroc Row id/uuid: 1471

de: Kroc Rows (Schweres Kurzhantelrudern) · en: Kroc Row · fr: Rowing Kroc unilatéral lourd · it: Rematore pesante Kroc (Kroc Rows) · ja: クロックロー (高重量ワンハンドダンベルロー)
active · RECOMMENDED FOR ROUTINES · kroc-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Forearms (secondary), Middle traps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cable Shrug-In id/uuid: 1472

de: Kabelzug-Shrugs eingedreht · en: Cable Shrug-In · fr: Shrugs à la poulie avec rotation · it: Scrollate al cavo con rotazione interna · ja: ケーブル・インワードシュラッグ
active · RECOMMENDED FOR ROUTINES · cable-shrug-in

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Rhomboids (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse Cable Flye id/uuid: 1473

de: Reverse Kabelzug-Fliegende · en: Reverse Cable Flye · fr: Écarté inversé à la poulie (Reverse flye) · it: Croci inverse ai cavi (Reverse Cable Flye) · ja: リバース・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · reverse-cable-flye

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

W-Raise id/uuid: 1474

de: W-Raise (W-Beinheben) · en: W-Raise · es: Elevación en W (W-Raise) · fr: Relevé en W (W-Raise) · it: Crunch inverso a W (W-Raise) · ja: Wレイズ
active · RECOMMENDED FOR ROUTINES · w-raise

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: alternating · Tags: accessory

Black Widow Knee Slides id/uuid: 1475

de: Black Widow Knee Slides · en: Black Widow Knee Slides · es: Deslizamientos de rodilla Black Widow · fr: Glissements de genoux Black Widow · it: Scivolamenti delle ginocchia Black Widow · ja: ブラックウィドウ・ニースライド
active · RECOMMENDED FOR ROUTINES · black-widow-knee-slides

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory

Butterfly Sit-up id/uuid: 1476

de: Butterfly Sit-up · en: Butterfly Sit-up · es: Sit-up mariposa (Butterfly Sit-up) · fr: Sit-up papillon (Butterfly Sit-up) · it: Sit-up a farfalla (Butterfly Sit-up) · ja: バタフライ・シットアップ
active · RECOMMENDED FOR ROUTINES · butterfly-sit-up

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Seated Corkscrew id/uuid: 1477

de: Sitzender Korkenzieher (Seated Corkscrew) · en: Seated Corkscrew · es: Sacacorchos sentado (Seated Corkscrew) · fr: Tire-bouchon assis (Seated Corkscrew) · it: Corkscrew da seduto · ja: シーテッド・コークスクリュー
active · RECOMMENDED FOR ROUTINES · seated-corkscrew

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory

Levitation Crunch id/uuid: 1478

de: Levitation Crunch · en: Levitation Crunch · es: Crunch de levitación · fr: Crunch en lévitation · it: Levitation crunch a terra · ja: レビテーションクランチ
active · RECOMMENDED FOR ROUTINES · levitation-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Sit Up Elbow Thrust id/uuid: 1479

de: Sit-Up mit Ellenbogenstoß · en: Sit Up Elbow Thrust · es: Sit-up con golpe de codo (Sit Up Elbow Thrust) · fr: Sit-up avec coup de coude (Sit Up Elbow Thrust) · it: Sit-up con spinta del gomito (Sit-Up Elbow Thrust) · ja: シットアップ・エルボースラスト
active · RECOMMENDED FOR ROUTINES · sit-up-elbow-thrust

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory

Hack Squat Calf Raise id/uuid: 148

cs: Výpony na Horu Leg-Press · de: Wadenheben an der Hackenschmidt-Maschine · en: Hack Squat Calf Raise · es: Elevación de Pantorrillas en Hack · fr: Extension des mollets à la machine Hackenschmidt · it: Calf raise alla macchina Hack Squat · ja: ハックスクワット・カーフレイズ
active · RECOMMENDED FOR ROUTINES · calf-raises-on-hackenschmitt-machine

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Lying Barbell Triceps Extension id/uuid: 1480

de: Liegendes Trizepsstrecken mit Langhantel · en: Lying Barbell Triceps Extension · es: Extensiones de tríceps tumbado con barra · fr: Extensions des triceps allongé à la barre · it: Estensioni per tricipiti con bilanciere su panca piana · ja: ライイング・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · lying-triceps-extensions

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Drag Pushdown id/uuid: 1481

de: Drag Pushdown am Kabelzug · en: Cable Drag Pushdown · es: Drag pushdown en polea con cuerda · fr: Drag pushdown à la poulie · it: Drag pushdown al cavo con corda · ja: ケーブル・ドラッグ・プッシュダウン
active · RECOMMENDED FOR ROUTINES · drag-pushdown

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Cheat Curl id/uuid: 1482

de: Kurzhantel-Cheat-Curl · en: Dumbbell Cheat Curl · es: Cheat curl con mancuernas · fr: Cheat curl aux haltères · it: Cheat curl con manubri · ja: ダンベル・チートカール
active · RECOMMENDED FOR ROUTINES · dumbbell-cheat-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Biceps Curl Trifecta id/uuid: 1483

de: Bizeps-Curls-Trifecta · en: Biceps Curl Trifecta · es: Curl de bíceps trifecta · fr: Curl biceps trifecta · it: Curl bicipiti Trifecta con manubri · ja: バイセップスカール・トライフェクタ
active · RECOMMENDED FOR ROUTINES · bizeps-curls-trifecta

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary), Brachioradialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory, finisher

Omni Cable Crossover id/uuid: 1484

de: Kabelzug-Crossover kombiniert (Omni Cable Crossover) · en: Omni Cable Crossover · es: Cruce de poleas omni (Omni Cable Crossover) · fr: Écarté à la poulie vis-à-vis omni (Omni Cable Crossover) · it: Croci ai cavi multiangolari · ja: オムニ・ケーブルクロスオーバー
active · RECOMMENDED FOR ROUTINES · omni-cable-cross-over

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Rocking Triceps Pushdown id/uuid: 1485

de: Rocking Triceps Pushdown (Trizepsdrücken mit Gewichtsverlagerung) · en: Rocking Triceps Pushdown · es: Pushdown de tríceps con balanceo (Rocking Triceps Pushdown) · fr: Extension des triceps à la corde avec balancement (Rocking Pushdown) · it: Pushdown per tricipiti con movimento oscillante · ja: ロッキン・トライセプスプッシュダウン
active · RECOMMENDED FOR ROUTINES · rocking-triceps-pushdown

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Alternating High Cable Row id/uuid: 1486

de: Abwechselndes hohes Rudern am Kabelzug · en: Alternating High Cable Row · es: Remo alto en polea alternado · fr: Tirage à la poulie haute en alternance · it: Rematore alternato al cavo alto · ja: オルタネイティング・ハイケーブルロー
active · RECOMMENDED FOR ROUTINES · alternating-high-cable-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: alternating · Tags: accessory

Hyper Y-W Combo with Weight Plates id/uuid: 1487

de: Hyper Y-W-Kombination (Hyperextensionen mit Gewichtsscheiben) · en: Hyper Y-W Combo with Weight Plates · es: Combinación hiperextensión Y-W con discos · fr: Combo hyperextension Y-W avec disques · it: Iperestensioni con combinazione Y-W con dischi · ja: ハイパー Y-W コンボ (プレート)
active · RECOMMENDED FOR ROUTINES · hyper-y-w-combo

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Lower traps (primary), Rear delt (secondary), Gluteus maximus (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Weight plate, Roman chair / back extension

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

Dumbbell Pullover id/uuid: 1488

de: Kurzhantel-Überzüge · en: Dumbbell Pullover
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · dumbbell-pullover

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Plank Jacks id/uuid: 1489

de: Plank Jacks (Unterarmstütz mit Grätschsprüngen) · en: Plank Jacks · fr: Plank Jacks (gainage avec sauts de jambes) · it: Plank Jacks con aperture delle gambe · ja: プランクジャック
active · RECOMMENDED FOR ROUTINES · plank-jacks

Category: Abs · Body region: core · Modality: plyometric

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Gluteus medius (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: conditioning, finisher

Incline Dumbbell Triceps Kickback id/uuid: 1490

de: Trizeps-Kickback auf der Schrägbank · en: Incline Dumbbell Triceps Kickback · es: Patada de tríceps en banco inclinado con mancuernas · fr: Kickback triceps sur banc incliné aux haltères · it: Kickback per tricipiti su panca inclinata con manubrio · ja: ライイング・ダンベルキックバック
active · RECOMMENDED FOR ROUTINES · lying-triceps-kickback

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

One-Arm Cable Row id/uuid: 1491

de: Einarmiges Kabelrudern · en: One-Arm Cable Row
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · remada-unilateral-no-cabo

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Half-Kneeling Cable High Row id/uuid: 1492

de: Kabel-High-Row im Kniestand · en: Half-Kneeling Cable High Row · fr: Rowing haut à la machine (High row) · it: Rematore alto al cavo (High Row) · ja: ハイロー (片膝立ちケーブルハイロー)
active · RECOMMENDED FOR ROUTINES · high-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Cable, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cable Bayesian Curl id/uuid: 1493

de: Bayesian Curl am Kabelzug · en: Cable Bayesian Curl · fr: Curl bayésien à la poulie (Bayesian curl) · it: Curl bayesiano al cavo (Bayesian Curl) · ja: ベイジアンカール
active · RECOMMENDED FOR ROUTINES · bayesian-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps long head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Supinated Dumbbell Upper Chest Raise id/uuid: 1496

de: Kurzhantel-Frontheben supiniert für die obere Brust · en: Supinated Dumbbell Upper Chest Raise · es: Elevación con mancuerna en supinación para pecho superior · fr: Élévation aux haltères en supination pour le haut des pectoraux · it: Distensioni per parte alta del petto con manubri · ja: アッパーチェスト・ダンベルプレス
active · RECOMMENDED FOR ROUTINES · db-upper-chest-variation

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: unilateral · Tags: accessory

DB Underhand bench press id/uuid: 1497

de: Kurzhantel-Bankdrücken im Untergriff · en: DB Underhand bench press · fr: Développé couché avec haltères prise inversée · it: Panca piana con manubri a presa inversa · ja: アンダーハンド・ダンベルベンチプレス
active · RECOMMENDED FOR ROUTINES · db-underhand-bench-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Elbows Tucked DB Bench Press id/uuid: 1498

de: Kurzhantel-Bankdrücken mit anliegenden Ellbogen · en: Elbows Tucked DB Bench Press · fr: Développé couché avec haltères coudes serrés · it: Panca piana con manubri a gomiti stretti · ja: エルボータック・ダンベルベンチプレス
active · RECOMMENDED FOR ROUTINES · elbows-tucked-db-bench-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Deltoid (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

DB UCV id/uuid: 1500

de: DB UCV · en: DB UCV
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · db-ucv

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Deltoid (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Alternating Dumbbell Gorilla Row id/uuid: 1501

de: Alternierendes Gorilla-Rudern mit Kurzhanteln · en: Alternating Dumbbell Gorilla Row · es: Remo gorila alternativo con mancuernas · fr: Variante de rowing gorille aux haltères · it: Rematore gorilla alternato con manubri · ja: オルタネイト・ダンベルゴリラロー
active · RECOMMENDED FOR ROUTINES · alternative-db-gorilla-rows

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Erector spinae (secondary), Middle traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: alternating · Tags: accessory

DB Cross Body Hammer Curls id/uuid: 1502

de: Cross-Body Hammer Curls mit Kurzhanteln · en: DB Cross Body Hammer Curls · fr: Curl marteau croisé avec haltères · it: Curl a martello incrociato con manubri · ja: クロスボディ・ハンマーカール
active · RECOMMENDED FOR ROUTINES · db-cross-body-hammer-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Dumbbell Frog Press id/uuid: 1503

de: Kurzhantel Frog Press · en: Dumbbell Frog Press · fr: Frog press avec haltères · it: Frog pump per glutei con manubrio · ja: ダンベル・フロッグプレス
active · RECOMMENDED FOR ROUTINES · dumbbell-frog-press

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Dumbbell Bradford Press id/uuid: 1504

de: Bradford-Drücken mit Kurzhanteln · en: Dumbbell Bradford Press · es: Press Bradford con mancuernas · fr: Développé Bradford aux haltères · it: Bradford press con manubri · ja: ダンベル・ブラッドフォードプレス
active · RECOMMENDED FOR ROUTINES · dumbbell-bradford-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (primary), Rear delt (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

High-Incline Smith Machine Press id/uuid: 1508

de: Steiles Schrägbankdrücken an der Multipresse · en: High-Incline Smith Machine Press · fr: Développé très incliné au cadre guidé · it: Lento per spalle molto inclinato al multipower · ja: ハイインクライン・スミスマシンプレス
active · RECOMMENDED FOR ROUTINES · high-incline-smith-machine-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Smith machine, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Cable Tricep Kickback id/uuid: 1509

de: Trizeps-Kickback am Kabelzug · en: Cable Tricep Kickback · es: Patada de tríceps en polea · fr: Extension des triceps à la poulie (kickback) · it: Kickback per tricipiti al cavo · ja: ケーブル・トライセプスキックバック
active · RECOMMENDED FOR ROUTINES · cable-tricep-kickback

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Neutral Grip Lat Pulldown id/uuid: 1510

de: Latzug im neutralen Griff · en: Neutral Grip Lat Pulldown · fr: Tirage vertical prise neutre · it: Lat machine con presa neutra · ja: ニュートラルグリップ・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · neutral-grip-lat-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Kong Curl id/uuid: 1511

de: Kong Curl · en: Kong Curl · es: Kong Curl · fr: Kong curl · it: Kong curl con manubri · ja: ダンベル・コングカール
active · RECOMMENDED FOR ROUTINES · kong-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Biceps brachii (secondary), Brachioradialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Drop Curl id/uuid: 1512

de: Drop Curl · en: Drop Curl · es: Drop Curl · fr: Drop curl · it: Drop curl con manubri · ja: ドロップカール
active · RECOMMENDED FOR ROUTINES · drop-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Overhead Cable Tricep Extension id/uuid: 1513

de: Trizepsdrücken über Kopf am Kabelzug · en: Overhead Cable Tricep Extension · es: Extensión de tríceps sobre la cabeza en polea · fr: Extension des triceps à la poulie au-dessus de la tête · it: Estensioni per tricipiti sopra la testa al cavo · ja: オーバーヘッド・ケーブルトライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · overhead-cable-tricep-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Lateral Walk id/uuid: 1514

de: Seitwärtsgehen (Lateral Walk) · en: Lateral Walk · es: Caminata lateral · fr: Marche latérale · it: Camminata laterale a corpo libero · ja: ラテラルウォーク (サイドステップ)
active · RECOMMENDED FOR ROUTINES · lateral-walk

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: alternating · Tags: activation, prehab, warmup

Leg Press Toe Press id/uuid: 1515

de: Wadenheben an der Beinpresse · en: Leg Press Toe Press · fr: Poussée des pointes de pieds à la presse (mollets) · it: Spinte con le punte alla pressa (Calf Press) · ja: レッグプレス・トゥプレス (カーフレイズ)
active · RECOMMENDED FOR ROUTINES · leg-press-toe-press

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Handstand id/uuid: 1516

de: Handstand · en: Handstand · fr: Équilibre sur les mains libre (Handstand) · it: Verticale libera sulle braccia (Handstand) · ja: 倒立 (ハンドスタンド)
active · RECOMMENDED FOR ROUTINES · handstand

Category: Shoulders · Body region: upper_body · Modality: balance

Muscles: Deltoid (primary), Rectus abdominis (secondary), Serratus anterior (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

EZ-Bar Overhead Triceps Extension id/uuid: 1519

de: Trizepsstrecken über Kopf mit der SZ-Stange · en: EZ-Bar Overhead Triceps Extension · es: Extensión de tríceps sobre la cabeza con barra Z · fr: Extension des triceps au-dessus de la tête avec barre EZ · it: Estensioni per tricipiti sopra la testa con bilanciere EZ · ja: EZバー・オーバーヘッド・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · overhead-triceps-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: EZ bar, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Chin Up id/uuid: 152

de: Klimmzug im Untergriff (Chin-up) · en: Chin Up · es: Dominadas con Agarre Supino · fr: Traction en supination · it: Trazioni alla sbarra in supinazione (Chin-up) · ja: チンアップ (逆手懸垂)
active · RECOMMENDED FOR ROUTINES · chin-up

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Rhomboids (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pendulum Hack Squat id/uuid: 1521

de: Pendel-Hackenschmidt · en: Pendulum Hack Squat · es: Hack squat pendular · fr: Hack squat pendulaire · it: Hack squat pendolare alla macchina · ja: ペンデュラム・ハックスクワット
active · RECOMMENDED FOR ROUTINES · pendular-hack

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary), Gluteus maximus (secondary), Hip adductors (secondary), Soleus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Sled Push id/uuid: 1523

de: Schlitten schieben · en: Sled Push · es: Empuje de trineo · fr: Poussée de traîneau · it: Spinta della slitta da traino (Sled Push) · ja: スレッドプッシュ (そり押し)
active · RECOMMENDED FOR ROUTINES · sled-push

Category: Cardio · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Deltoid (secondary), Hamstrings (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Sled / Prowler

Tracking: distance_time · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning, finisher

Battle Ropes id/uuid: 1524

de: Battle Ropes · en: Battle Ropes · es: Cuerdas de batalla · fr: Cordes ondulatoires · it: Onde con corde navali (Battle Ropes) · ja: バトルロープ
active · RECOMMENDED FOR ROUTINES · battle-ropes

Category: Cardio · Body region: full_body · Modality: cardio

Muscles: Deltoid (primary), Rectus abdominis (primary), Latissimus dorsi (secondary), External obliques (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Other, Battle ropes

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: alternating · Tags: conditioning, finisher

Medicine Ball Slams id/uuid: 1525

de: Medizinball-Slams · en: Medicine Ball Slams · es: Lanzamientos de balón medicinal (Ball Slams) · fr: Slams de médecine-ball (Ball Slams) · it: Slam a terra con palla medica · ja: メディシンボール・スラム
active · RECOMMENDED FOR ROUTINES · ball-slams

Category: Cardio · Body region: full_body · Modality: plyometric

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Quadriceps (secondary), Triceps brachii (secondary)
Equipment: Medicine ball

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, finisher

SkiErg (Ski Machine) id/uuid: 1526

de: Skilanglauf-Ergometer (SkiErg) · en: SkiErg (Ski Machine) · es: Ergómetro de esquí (SkiErg) · fr: Ergomètre de ski (SkiErg) · it: Simulatore di sci alla macchina cardio (SkiErg) · ja: スキーマシン (スキーエルゴ)
active · RECOMMENDED FOR ROUTINES · ski-machine

Category: Cardio · Body region: full_body · Modality: cardio

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Triceps brachii (primary), Deltoid (secondary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: conditioning

Pendulum Squat id/uuid: 1527

de: Pendelkniebeuge · en: Pendulum Squat · fr: Squat pendulaire · it: Squat pendolare alla macchina · ja: ペンデュラムスクワット
active · RECOMMENDED FOR ROUTINES · pendulum-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Glute Drive id/uuid: 1528

de: Glute Drive (Beckenheben an der Maschine) · en: Glute Drive · es: Glute Drive · fr: Glute drive (machine à fessiers) · it: Glute Drive alla macchina · ja: グルートドライブ (マシン・ヒップスラスト)
active · RECOMMENDED FOR ROUTINES · glute-drive

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Toes-to-Bar id/uuid: 1529

de: Toes-to-Bar · en: Toes-to-Bar · es: Toes to bar (pies a la barra) · fr: Pointes de pieds à la barre (toes to bar) · it: Toes-to-Bar (piedi alla sbarra) · ja: トーズ・トゥ・バー
active · RECOMMENDED FOR ROUTINES · toes-to-bar

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Forearms (secondary), Latissimus dorsi (secondary), Obliques (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Lying Dumbbell Curl id/uuid: 1530

de: Liegende Kurzhantel-Curls · en: Lying Dumbbell Curl · es: Curl con mancuernas tumbado · fr: Curl avec haltères allongé · it: Curl con manubri da sdraiato su panca · ja: ライイング・ダンベルカール
active · RECOMMENDED FOR ROUTINES · lying-dumbbell-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps long head (primary), Brachialis (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Biceps Curl id/uuid: 1531

de: Bizepscurls am Kabelzug · en: Cable Biceps Curl · fr: Curl biceps à la poulie basse · it: Curl bicipiti ai cavi bassi · ja: ケーブルカール
active · RECOMMENDED FOR ROUTINES · cable-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cross-Body Shoulder Stretch id/uuid: 1536

de: Schulterdehnung im Stand (Deltamuskel-Dehnung) · en: Cross-Body Shoulder Stretch · fr: Étirement des deltoïdes · it: Allungamento dei deltoidi al petto · ja: 三角筋ストレッチ
active · RECOMMENDED FOR ROUTINES · delt-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Deltoid (primary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Pull-Up Isometric Hold id/uuid: 1537

de: Isometrisches Halten am Klimmzug · en: Pull-Up Isometric Hold · fr: Suspension isométrique en haut de traction · it: Tenuta isometrica in cima alla trazione · ja: プルアップ・アイソメトリックホールド
active · RECOMMENDED FOR ROUTINES · pull-up-isometric-hold

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Rhomboids (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Chin-ups id/uuid: 154

de: Chin-ups · en: Chin-ups · es: Dominadas Supinas
merged · NOT RECOMMENDED FOR NEW ROUTINES · chin-ups

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Wide-Grip Pull-Up id/uuid: 1542

de: Klimmzug mit breitem Griff · en: Wide-Grip Pull-Up
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · wide-pull-up

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Archer Pull-Up id/uuid: 1545

de: Archer-Klimmzug · en: Archer Pull-Up · es: Dominada de arquero · fr: Traction de l'archer · it: Trazioni dell'arciere alla sbarra (Archer Pull-up) · ja: アーチャー・プルアップ
active · RECOMMENDED FOR ROUTINES · archer-pull-up

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rectus abdominis (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: alternating · Tags: accessory

Larsen Press id/uuid: 1546

de: Larsen Press (Bankdrücken ohne Beineinsatz) · en: Larsen Press · fr: Développé couché jambes surélevées (Larsen press) · it: Larsen Press su panca piana · ja: ラーセンプレス
active · RECOMMENDED FOR ROUTINES · larsen-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

StairMaster (Stair Climber) id/uuid: 1548

de: Treppensteiger (StairMaster) · en: StairMaster (Stair Climber) · es: Simulador de escaleras (StairMaster) · fr: Simulateur d'escaliers (StairMaster) · it: Simulatore di scale (StairMaster) · ja: ステアマシン (ステアマスター)
active · RECOMMENDED FOR ROUTINES · stair-master

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Push-Up id/uuid: 1551

de: Liegestütz · en: Push-Up · es: Flexiones de brazos (Push-Up) · fr: Pompe · it: Piegamenti sulle braccia a corpo libero · ja: プッシュアップ (腕立て伏せ)
active · RECOMMENDED FOR ROUTINES · push-up

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning, main_lift, warmup

Clap Push-Up id/uuid: 1554

de: Liegestütz mit Klatschen · en: Clap Push-Up · es: Flexión con palmada · fr: Pompe avec applaudissement · it: Piegamenti con battuta di mani (Clap Push-ups) · ja: クラッププッシュアップ (拍手腕立て伏せ)
active · RECOMMENDED FOR ROUTINES · clap-push-up

Category: Chest · Body region: upper_body · Modality: plyometric

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: conditioning

Devil's Press id/uuid: 1556

de: Devil's Press · en: Devil's Press · es: Devil's Press · fr: Devil's Press · it: Devil's press con manubri · ja: デビルズプレス
active · RECOMMENDED FOR ROUTINES · devils-press

Category: Shoulders · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Gluteus maximus (primary), Hamstrings (secondary), Pectoralis major (secondary), Quadriceps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, finisher

Alternating Dumbbell Hammer Curl id/uuid: 1567

de: Hammercurl mit Kurzhanteln, abwechselnd · en: Alternating Dumbbell Hammer Curl · es: Curl de martillo alterno con mancuernas · fr: Curl marteau alterné avec haltères · it: Curl a martello alternato con manubri · ja: オルタネイト・ダンベルハンマーカール
active · RECOMMENDED FOR ROUTINES · alternating-dumbbell-hammer-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: alternating · Tags: accessory

Bird Dog id/uuid: 1572

de: Bird Dog · en: Bird Dog · es: Bird Dog · fr: Bird Dog · it: Bird Dog per stabilizzazione lombare · ja: バードドッグ
active · RECOMMENDED FOR ROUTINES · bird-dog

Category: Abs · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Deltoid (secondary), Obliques (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, activation, prehab, warmup

Ab Wheel Rollout id/uuid: 1573

de: Bauchroller · en: Ab Wheel Rollout · es: Rueda abdominal · fr: Roue abdominale · it: Rollout con ruota per addominali (Ab Wheel) · ja: アブローラー
active · RECOMMENDED FOR ROUTINES · ab-wheel

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Latissimus dorsi (secondary), Obliques (secondary)
Equipment: Bodyweight, Ab wheel, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Swimming id/uuid: 1574

de: Schwimmen · en: Swimming · fr: Natation libre · it: Nuoto libero · ja: 水泳 (有酸素・背部コンディショニング)
active · RECOMMENDED FOR ROUTINES · schwimmen

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Latissimus dorsi (primary), Calves (secondary), Gluteus maximus (secondary), Pectoralis major (secondary), Quadriceps (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Standing Dowel Shoulder Press id/uuid: 1575

de: Schulterdrücken mit Holzstab im Stand · en: Standing Dowel Shoulder Press · fr: Développé épaules debout avec bâton · it: Distensioni sopra la testa con bastone · ja: スタンディング・棒ショルダープレス
active · RECOMMENDED FOR ROUTINES · standing-dowel-shoulder-press

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Rotator cuff (secondary), Trapezius (secondary), Triceps brachii (secondary)
Equipment: Other

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: prehab, warmup

Snap Down id/uuid: 1576

de: Snap Down · en: Snap Down · es: Snap Down · fr: Snap Down · it: Discesa rapida in posizione atletica (Snap Down) · ja: スナップダウン
active · RECOMMENDED FOR ROUTINES · snap-down

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: activation, warmup

Bretzel Stretch id/uuid: 1577

de: Bretzel-Dehnung · en: Bretzel Stretch · es: Estiramiento Bretzel · fr: Étirement Bretzel · it: Stretching Bretzel a terra · ja: ブレッツェル・ストレッチ
active · RECOMMENDED FOR ROUTINES · bretzel-stretch

Category: Back · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: cooldown, prehab

Hip Hinge id/uuid: 1578

de: Hip Hinge · en: Hip Hinge · es: Hip Hinge (bisagra de cadera) · fr: Charnière de hanche (Hip Hinge) · it: Hip hinge a corpo libero · ja: ヒップヒンジ
active · RECOMMENDED FOR ROUTINES · hip-hinge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: activation, warmup

Bronco Test id/uuid: 1579

de: Bronco-Test (Shuttle Run) · en: Bronco Test · es: Test Bronco (Shuttle Run) · fr: Test Bronco (course navette) · it: Test navetta Bronco a corpo libero · ja: ブロンコ・シャトルラン
active · RECOMMENDED FOR ROUTINES · bronco

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Close-Grip Lat Pulldown id/uuid: 158

de: Latzug mit engem Griff · en: Close-Grip Lat Pulldown · es: Jalón al Pecho con Agarre Cerrado · fr: Tirage vertical prise serrée · it: Lat machine a presa stretta · ja: ナローグリップ・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · close-grip-lat-pull-down

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Perpendicular Unilateral Landmine Row id/uuid: 1580

de: Einarmiges Landmine-Rudern (senkrecht) · en: Perpendicular Unilateral Landmine Row · es: Remo unilateral perpendicular en landmine · fr: Rowing landmine unilatéral perpendiculaire · it: Rematore al landmine perpendicolare a un braccio · ja: パーペンディキュラー・ランドマイン・ワンハンドロー
active · RECOMMENDED FOR ROUTINES · perpendicular-unilateral-landmine-row

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Biceps brachii (secondary), Rear delt (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Dumbbell Scapular Press (Trap Press) id/uuid: 1581

de: Kurzhantel-Scapular-Press (Trapez-Press) · en: Dumbbell Scapular Press (Trap Press) · es: Press escapular con mancuerna (Press de trapecio) · fr: Développé scapulaire aux haltères (Trap press) · it: Distensioni per il trapezio con manubrio da sdraiato (Trap Press) · ja: トラッププレス (僧帽筋プレス)
active · RECOMMENDED FOR ROUTINES · trap-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Serratus anterior (primary), Front delt (secondary), Pectoralis minor (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Side-Lying Internal Rotation id/uuid: 1582

de: Innenrotation in Seitenlage · en: Side-Lying Internal Rotation · es: Rotación interna tumbado de lado · fr: Rotation interne en décubitus latéral · it: Intrarotazione della spalla con manubrio sul fianco · ja: サイドライイング・インターナルローテーション
active · RECOMMENDED FOR ROUTINES · side-laying-interior-rotation

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Front delt (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Close-Grip Barbell Bench Press (Supine Press) id/uuid: 1583

de: Enges Bankdrücken mit Langhantel · en: Close-Grip Barbell Bench Press (Supine Press) · fr: Développé couché prise serrée (Supine press) · it: Distensioni su panca in posizione supina a presa stretta · ja: ナロー・フロアベンチプレス (仰臥位プレス)
active · RECOMMENDED FOR ROUTINES · supine-press

Category: Back · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

March or Jog in Place id/uuid: 1584

de: Auf der Stelle marschieren oder joggen · en: March or Jog in Place · es: Marcha o trote en el lugar · fr: Marche ou course sur place · it: Marcia o corsa sul posto · ja: その場足踏み・ジョギング
active · RECOMMENDED FOR ROUTINES · march-or-jog-in-place

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Leg and hip stretch id/uuid: 1589

de: Bein- und Hüftdehnung · en: Leg and hip stretch · fr: Étirement des jambes et des hanches · it: Allungamento completo gambe e anche · ja: 脚・股関節ストレッチ
active · RECOMMENDED FOR ROUTINES · leg-and-hip-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Hamstrings (primary), Hip adductors (secondary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: cooldown

Arm and neck stretch id/uuid: 1590

de: Arm- und Nackendehnung · en: Arm and neck stretch · es: Estiramiento de brazos y cuello · fr: Étirement des bras et de la nuque · it: Allungamento braccia e collo · ja: 腕・首ストレッチ
active · RECOMMENDED FOR ROUTINES · arm-and-neck-stretch

Category: Abs · Body region: upper_body · Modality: stretch

Muscles: Neck (primary), Trapezius (primary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: cooldown

Deep breathing (standing or seated) id/uuid: 1591

de: Tiefe Atmung (stehend oder sitzend) · en: Deep breathing (standing or seated) · fr: Respiration diaphragmatique profonde · it: Respirazione diaframmatica profonda · ja: 深呼吸 (座位・立位)
active · RECOMMENDED FOR ROUTINES · deep-breathing-standing-or-seated

Category: Chest · Body region: core · Modality: mobility

Muscles: Diaphragm (primary), Rectus abdominis (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, warmup

Guided or free meditation id/uuid: 1592

de: Geführte oder freie Meditation · en: Guided or free meditation · es: Meditación guiada o libre · fr: Méditation guidée ou libre · it: Meditazione guidata o libera · ja: 瞑想 (ガイド付き・自由)
active · RECOMMENDED FOR ROUTINES · guided-or-free-meditation

Category: Cardio · Body region: core · Modality: cardio

Muscles: Erector spinae (primary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown

Smith Machine Split Squat id/uuid: 1593

de: Split Squat an der Multipresse · en: Smith Machine Split Squat · es: Sentadilla split en máquina Smith · fr: Split squat à la Smith machine · it: Split squat al multipower · ja: スミスマシン・スプリットスクワット
active · RECOMMENDED FOR ROUTINES · smith-machine-split-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Smith machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Dumbbell Scaption id/uuid: 1602

de: Kurzhantel-Scaption · en: Dumbbell Scaption · es: Scaption con mancuernas · fr: Élévation en scaption aux haltères · hr: Dumbbell Scaption · it: Alzate nel piano scapolare con manubri (Scaption) · ja: ダンベル・スキャプション
active · RECOMMENDED FOR ROUTINES · dumbbell-scaption

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (primary), Rotator cuff (secondary), Serratus anterior (secondary), Lower traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab

Leg curl with elastic id/uuid: 1603

de: Beinbeugen mit Widerstandsband · en: Leg curl with elastic · fr: Leg curl avec bande élastique · it: Leg curl con elastico · ja: レジスタンスバンド・レッグカール
active · RECOMMENDED FOR ROUTINES · leg-curl-with-elastic

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Gastrocnemius (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Sliding Lateral Lunge id/uuid: 1604

de: Seitlicher Ausfallschritt mit Kettlebell und Slider · en: Sliding Lateral Lunge · es: Zancada lateral deslizante · fr: Fente latérale glissée · it: Affondo laterale con pattina · ja: スライディング・ラテラルランジ
active · RECOMMENDED FOR ROUTINES · sliding-lateral-lunge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Kettlebell, Sliders / gliding discs

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Copenhagen Adduction Exercise id/uuid: 1605

de: Copenhagen-Adduktion · en: Copenhagen Adduction Exercise · es: Ejercicio de aducción Copenhagen · fr: Exercice d'adduction de Copenhague · it: Copenhagen Plank · ja: コペンハーゲン・アダクション
active · RECOMMENDED FOR ROUTINES · copenhagen-adduction-exercise

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hip adductors (primary), Gluteus medius (secondary), Obliques (secondary)
Equipment: Bodyweight, Flat bench

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: hip_adduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Arm Raises (T/Y/I) id/uuid: 1606

de: Armheben (T/Y/I) · en: Arm Raises (T/Y/I) · es: Elevaciones de brazos (T/Y/I) · fr: Élévations de bras (T/Y/I) · it: Alzate delle braccia a T-Y-I · ja: T-Y-I アームレイズ
active · RECOMMENDED FOR ROUTINES · arm-raises-t-y-i

Category: Arms · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Trapezius (primary), Rhomboids (secondary), Serratus anterior (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: compound · Laterality: bilateral · Tags: cooldown, prehab, warmup

Typewriter Pull-Up id/uuid: 1607

de: Typewriter-Klimmzug · en: Typewriter Pull-Up · es: Dominadas typewriter · fr: Tractions typewriter · it: Trazioni alla sbarra Typewriter · ja: タイプライター・プルアップ · uk: Підтягування-друкарська машинка
active · RECOMMENDED FOR ROUTINES · typewriter-pull-ups

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: alternating · Tags: accessory

Bodyweight Biceps Curl id/uuid: 1608

de: Bizeps-Curl mit dem eigenen Körpergewicht · en: Bodyweight Biceps Curl · es: Curl de bíceps con el peso corporal · fr: Curl biceps au poids du corps · it: Curl per bicipiti alla sbarra a corpo libero · ja: 自重バイセップスカール
active · RECOMMENDED FOR ROUTINES · bodyweight-biceps-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cross-Bench Dumbbell Pullovers id/uuid: 161

de: Kurzhantel-Überzüge · en: Cross-Bench Dumbbell Pullovers · es: Pullover con Mancuerna · fr: Pullover avec haltère en travers du banc · it: Pullover con manubrio su panca · ja: クロスベンチ・ダンベルプルオーバー
active · RECOMMENDED FOR ROUTINES · cross-bench-dumbbell-pullovers

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Pectoralis major (primary), Serratus anterior (secondary), Triceps long head (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Kettlebell Sumo Deadlift id/uuid: 1612

de: Sumo-Kreuzheben mit Kettlebell · en: Kettlebell Sumo Deadlift · es: Sentadilla con pesa rusa · fr: Soulevé de terre sumo à la kettlebell · it: Stacco sumo con kettlebell · ja: ケトルベル・スモウデッドリフト
active · RECOMMENDED FOR ROUTINES · kettlebell-sumo-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hip adductors (primary), Erector spinae (secondary), Forearms (secondary), Hamstrings (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Rubber Band Glute Kickback id/uuid: 1613

de: Glute Kickback mit Widerstandsband · en: Rubber Band Glute Kickback · es: Patada de glúteo con banda elástica · fr: Kickback fessier à l'élastique · it: Slanci posteriori per glutei con elastico · ja: チューブ・グルートキックバック
active · RECOMMENDED FOR ROUTINES · rubber-band-glute-kickback

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Resistance band, Mat

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: hip_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation

Treadmill Cardio id/uuid: 1615

de: Laufband-Cardio · en: Treadmill Cardio · es: Cinta de correr · fr: Cardio sur tapis de course · it: Cardio su tapis roulant · ja: トレッドミル・カーディオ走
active · RECOMMENDED FOR ROUTINES · treadmill-cardio

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Dumbbell donkey kick id/uuid: 1616

de: Donkey Kicks mit Kurzhantel · en: Dumbbell donkey kick · es: Patada de burro con mancuerna · fr: Donkey kick à l'haltère · it: Donkey kick con manubrio · ja: ダンベル・ドンキーキック
active · RECOMMENDED FOR ROUTINES · dumbbell-donkey-kick

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Stationary bike cardio id/uuid: 1618

de: Cardio auf dem Heimtrainer · en: Stationary bike cardio · es: Cardio en bicicleta estática · fr: Cardio sur vélo d'appartement · it: Cyclette da camera (Cardio su cyclette) · ja: エアロバイク (ステーショナリーバイク)
active · RECOMMENDED FOR ROUTINES · stationary-bike-cardio

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: external · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Seated Dumbbell Calf Raise id/uuid: 1620

de: Sitzendes Wadenheben mit Kurzhanteln · en: Seated Dumbbell Calf Raise · es: Elevación de gemelos sentado con mancuerna · fr: Élévation des mollets haltères assis · it: Calf raise da seduto con manubri · ja: シーテッド・ダンベルカーフレイズ
active · RECOMMENDED FOR ROUTINES · seated-dumbbell-calf-raise

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Soleus (primary), Gastrocnemius (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Unilateral Cable Row id/uuid: 1621

de: Einarmiges Rudern am Kabelzug · en: Unilateral Cable Row · es: Remo unilateral en polea · fr: Rowing unilatéral à la poulie · it: Rematore al cavo a un braccio · ja: シーテッド・ワンハンド・ケーブルロー
active · RECOMMENDED FOR ROUTINES · unilateral-cable-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Blaze id/uuid: 1630

de: Blaze · en: Blaze · es: Blaze · fr: Blaze · it: Circuito funzionale Blaze · ja: ブレイズ・サーキットトレーニング
active · RECOMMENDED FOR ROUTINES · blaze

Category: Cardio · Body region: full_body · Modality: cardio

Muscles: Deltoid (primary), Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary), Latissimus dorsi (secondary), Pectoralis major (secondary), Rectus abdominis (secondary)
Equipment: Other, Flat bench

Tracking: time · Load: external · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning

Cable Rope Pullover Row id/uuid: 1634

de: Kabel-Pullover-Rudern mit Seil · en: Cable Rope Pullover Row · es: Pullover/remo con cuerda · fr: Pullover/rowing à la corde · it: Pullover e rematore al cavo con corda · ja: ケーブル・ロープ・プルオーバー＆ロー
active · RECOMMENDED FOR ROUTINES · rope-pullover-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rear delt (secondary), Rhomboids (secondary), Lower traps (secondary), Triceps long head (secondary)
Equipment: Cable, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Modified pulldown id/uuid: 1635

de: Modifizierter Latzug · en: Modified pulldown · fr: Tirage vertical modifié · it: Tirata al cavo alto modificata (Lat pulldown) · ja: モディファイド・ラットプルダウン (インクラインベンチ支持)
active · RECOMMENDED FOR ROUTINES · modified-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Unilateral Cable row id/uuid: 1636

de: Einarmiges Kabelrudern · en: Unilateral Cable row
merged · NOT RECOMMENDED FOR NEW ROUTINES · unilateral-cable-row-1636

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Single arm row id/uuid: 1637

de: Einarmiges Rudern · en: Single arm row · es: Remo a un brazo · fr: Tirage à un bras · it: Tirata al cavo a un braccio da seduti · ja: フロア・ワンハンド・ハイケーブルプルダウン
active · RECOMMENDED FOR ROUTINES · single-arm-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Teres major (secondary), Middle traps (secondary)
Equipment: Cable, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Barbell Clean and press id/uuid: 1638

de: Umsetzen und Drücken mit der Langhantel · en: Barbell Clean and press · es: Cargada y press con barra · fr: Épaulé-développé à la barre · it: Girata e distensione con bilanciere (Clean and Press) · ja: バーベル・クリーン＆プレス
active · RECOMMENDED FOR ROUTINES · barbell-clean-and-press

Category: Shoulders · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Quadriceps (primary), Erector spinae (secondary), Gluteus maximus (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Dumbbell Bent Over Face Pull id/uuid: 1639

de: Face Pull mit Kurzhanteln in vorgebeugter Haltung · en: Dumbbell Bent Over Face Pull · es: Face pull inclinado con mancuernas · fr: Tirage facial avec haltères buste penché · it: Face pull a busto flesso con manubri · ja: ベントオーバー・ダンベルフェイスプル
active · RECOMMENDED FOR ROUTINES · dumbbell-bent-over-face-pull

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Middle traps (primary), Biceps brachii (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Front Squat id/uuid: 1640

de: Frontkniebeuge mit Kurzhanteln · en: Dumbbell Front Squat · es: Sentadilla frontal con mancuernas · fr: Squat avant avec haltères · it: Front squat con manubri · ja: ダンベル・フロントスクワット
active · RECOMMENDED FOR ROUTINES · dumbbell-front-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Front delt (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Kettlebell One Legged Deadlift id/uuid: 1641

de: Einbeiniges Kreuzheben mit Kettlebell · en: Kettlebell One Legged Deadlift · es: Peso muerto a una pierna con pesa rusa · fr: Soulevé de terre unilatéral · it: Stacco a una gamba con kettlebell · ja: シングルレッグ・ケトルベルデッドリフト
active · RECOMMENDED FOR ROUTINES · kettlebell-one-legged-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Dumbbell Hip Thrust id/uuid: 1642

de: Hip Thrust mit Kurzhantel · en: Dumbbell Hip Thrust · es: Empuje de cadera con mancuerna · fr: Hip Thrust avec haltère · it: Hip thrust con manubrio · ja: ダンベル・ヒップスラスト
active · RECOMMENDED FOR ROUTINES · dumbbell-hip-thrust

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Shrug id/uuid: 1645

de: Kurzhantel-Shrugs · en: Dumbbell Shrug
merged · NOT RECOMMENDED FOR NEW ROUTINES · dumbbell-shrug

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Forearms (secondary), Rhomboids (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Weight Plate Crunch id/uuid: 1648

de: Hantelscheiben-Crunch · en: Weight Plate Crunch · es: Crunch con peso · fr: Crunch lesté · it: Crunch con disco · ja: プレート・クランチ
active · RECOMMENDED FOR ROUTINES · weighted-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Weight plate, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Swiss Ball Knee Tuck id/uuid: 165

cs: Přítahy kolen na gymnastickém míči (Knee Tuck) · de: Knee Tuck auf dem Gymnastikball · en: Swiss Ball Knee Tuck · es: Encogimientos en balón suizo (Knee Tuck) · fr: Crunch sur ballon de gymnastique · it: Crunch con palla da ginnastica o TRX · ja: バランスボール・クランチ
active · RECOMMENDED FOR ROUTINES · ball-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Deltoid (secondary), Obliques (secondary)
Equipment: Bodyweight, Swiss ball

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Side Bend id/uuid: 1650

de: Seitneigung mit Kurzhantel · en: Dumbbell Side Bend · es: Flexión lateral con mancuerna · fr: Flexion Latérale avec haltère · it: Flessioni laterali del busto con manubrio (Side bend) · ja: ダンベル・サイドベント
active · RECOMMENDED FOR ROUTINES · dumbbell-side-bend

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Dumbbell Rear Lunge id/uuid: 1651

de: Rückwärtiger Ausfallschritt mit Kurzhanteln · en: Dumbbell Rear Lunge · es: Zancada hacia atrás con mancuernas · fr: Fente arrière avec haltères · it: Affondi posteriori con manubri · ja: ダンベル・リバースランジ
active · RECOMMENDED FOR ROUTINES · dumbbell-rear-lunge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory

Dumbbell Romanian Deadlift id/uuid: 1652

de: Rumänisches Kreuzheben mit Kurzhanteln · en: Dumbbell Romanian Deadlift · es: Peso muerto rumano con mancuernas · fr: Soulevé de terre roumain avec haltères · it: Stacco rumeno con manubri · ja: ダンベル・ルーマニアンデッドリフト
active · RECOMMENDED FOR ROUTINES · dumbbell-romanian-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Side Squat id/uuid: 1653

de: Seitliche Kniebeuge mit Kurzhantel · en: Dumbbell Side Squat · es: Sentadilla lateral con mancuerna · fr: Squat latéral avec haltère · it: Squat laterale con manubrio · ja: ダンベル・サイドスクワット
active · RECOMMENDED FOR ROUTINES · dumbbell-side-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: alternating · Tags: accessory

Machine Lateral Raise id/uuid: 1654

de: Seitheben an der Maschine · en: Machine Lateral Raise · es: Elevación lateral en máquina · fr: Élévation latérale à la machine · it: Alzate laterali alla macchina · ja: マシン・サイドレイズ · pt: Elevação lateral na mãquina
active · RECOMMENDED FOR ROUTINES · machine-lateral-raise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Machine Chest Press Exercise id/uuid: 1655

de: Brustpresse (Maschine) · en: Machine Chest Press Exercise
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · machine-chest-press-exercise

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Triceps brachii (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Cable Chest Press - Decline id/uuid: 1656

de: Brustdrücken am Kabelzug - negativ geneigt · en: Cable Chest Press - Decline · es: Press de pecho en polea - declinado · fr: Développé poitrine à la poulie, en décliné · it: Spinte al cavo per pettorali su panca declinata · ja: デクライン・ケーブルチェストプレス
active · RECOMMENDED FOR ROUTINES · cable-chest-press-decline

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory

Preacher Curl - Internally Rotated id/uuid: 1657

de: Scott-Curl mit Innenrotation · en: Preacher Curl - Internally Rotated · es: Curl en banco Scott con rotación interna · fr: Curl au pupitre - rotation interne · it: Curl su panca Scott con rotazione interna · ja: 内旋プリーチャーカール
active · RECOMMENDED FOR ROUTINES · preacher-curl-internally-rotated

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Preacher bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Preacher Curl - Externally Rotated id/uuid: 1658

de: Scott-Curl mit Außenrotation · en: Preacher Curl - Externally Rotated · es: Curl en banco Scott - rotación externa · fr: Curl au pupitre - rotation externe · it: Curl su panca Scott con rotazione esterna · ja: 外旋プリーチャーカール
active · RECOMMENDED FOR ROUTINES · preacher-curl-externally-rotated

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps long head (primary), Brachialis (secondary)
Equipment: Dumbbell, Preacher bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Single-Arm Cross-Body Lat Pulldown id/uuid: 1659

de: Latzug einarmig über Kreuz · en: Single-Arm Cross-Body Lat Pulldown · es: Jalón al pecho a un brazo cruzado · fr: Tirage vertical - un bras croisé devant le corps · it: Lat machine a un braccio incrociata al cavo · ja: クロスボディ・ワンハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · lat-pulldown-cross-body-single-arm

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Obliques (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cable Chest Press - Incline id/uuid: 1660

de: Brustdrücken am Kabelzug - positiv geneigt · en: Cable Chest Press - Incline · es: Press de pecho en polea inclinado · fr: Développé pectoraux à la poulie - incliné · it: Distensioni inclinate al cavo per il petto · ja: インクライン・ケーブルチェストプレス
active · RECOMMENDED FOR ROUTINES · cable-chest-press-incline

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Serratus anterior (secondary), Triceps brachii (secondary)
Equipment: Cable, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Cable Triceps Press id/uuid: 1661

de: Einarmiges Trizepsdrücken am Kabelzug · en: Cable Triceps Press · es: Press de tríceps en polea · fr: Poussée des triceps à la poulie · it: Spinte al cavo per tricipiti a un braccio · ja: ワンハンド・ケーブル・トライセプスプレス
active · RECOMMENDED FOR ROUTINES · cable-triceps-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Cable Tri Extension - Internal Rotation id/uuid: 1662

de: Trizepsstrecken am Kabelzug mit Innenrotation · en: Cable Tri Extension - Internal Rotation · es: Extensión de tríceps en polea con rotación interna · fr: Extension des triceps à la poulie - rotation interne · it: Estensioni tricipiti al cavo con rotazione interna · ja: 内旋ケーブル・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · cable-tri-extension-internal-rotation

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps lateral head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Curl with Shoulder Elevated id/uuid: 1666

de: Curl mit angehobener Schulter · en: Curl with Shoulder Elevated · es: Curl con el hombro elevado · fr: Curl - épaule surélevée · it: Curl con manubrio a gomito alto · ja: ショルダーエレベーテッド・ダンベルカール
active · RECOMMENDED FOR ROUTINES · curl-with-shoulder-elevated

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Deltoid (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

One Arm Overhead Cable Tricep Extension id/uuid: 1668

de: Einarmiges Trizepsstrecken über Kopf am Kabelzug · en: One Arm Overhead Cable Tricep Extension · es: Extensión de tríceps sobre la cabeza a una mano en polea · fr: Extension Triceps Poulie Basse à Un Bras · it: Estensioni per tricipiti sopra la testa a un braccio al cavo · ja: ワンアーム・オーバーヘッド・ケーブルトライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · one-arm-overhead-cable-tricep-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Crunch id/uuid: 167

ar: الطحن · cs: Zkracovačky · de: Crunch · el: Κοιλιακοί · en: Crunch · es: Abdominales · fr: Abdominaux · he: כפיפות בטן · hr: Trbušnjaci · id: Crunch · it: Addominali · ja: クランチ · nl: Crunch · pt: Abdominal · ru: Скручивания · tr: Yarım mekik · zh: 仰卧起坐
active · RECOMMENDED FOR ROUTINES · crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory, warmup

Leg Swings (Front–Back) id/uuid: 1670

de: Beinpendel (vor und zurück) · en: Leg Swings (Front–Back) · es: Balanceo de piernas (adelante y atrás) · fr: Balancements de jambe (avant-arrière) · it: Slanci sagittali delle gambe (avanti-dietro) · ja: レッグスイング (前後) · pt: Círculos de perna (frente-trás)
active · RECOMMENDED FOR ROUTINES · leg-swings-frontback

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Hamstrings (primary), Hip flexors (iliopsoas) (primary), Gluteus maximus (secondary), Quadriceps (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: unilateral · Tags: warmup

Seated Hip Abduction id/uuid: 1672

de: Hüftabduktion sitzend · en: Seated Hip Abduction · es: Abducción de cadera sentado · fr: Abduction des hanches assis · it: Abduzioni delle anche da seduto alla macchina · ja: シーテッド・ヒップアブダクション
active · RECOMMENDED FOR ROUTINES · seated-hip-abduction

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Gluteus maximus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Wall Angels id/uuid: 1679

de: Wall Angels · en: Wall Angels · es: Wall Angels · fr: Wall angels (anges au mur) · it: Wall Angels alla parete · ja: ウォールエンジェル
active · RECOMMENDED FOR ROUTINES · wall-angels

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Lower traps (primary), Rear delt (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: compound · Laterality: bilateral · Tags: prehab, warmup

Seated Figure Four id/uuid: 1680

de: Figur-Vier-Dehnung im Sitzen · en: Seated Figure Four · es: Estiramiento de cuatro sentado · fr: Étirement en figure quatre assis · it: Allungamento a figura di 4 da seduto · ja: シーテッド4の字ストレッチ
active · RECOMMENDED FOR ROUTINES · seated-figure-four

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Gluteus medius (primary)
Equipment: Bodyweight, Chair / elevated surface

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Zottman curl id/uuid: 1683

de: Zottman-Curl · en: Zottman curl · es: Curl Zottman · fr: Curl Zottman · it: Curl Zottman con manubri · ja: ゾットマンカール
active · RECOMMENDED FOR ROUTINES · zottman-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (primary), Brachioradialis (secondary), Wrist extensors (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Thruster id/uuid: 1684

de: Kurzhantel-Thruster · en: Dumbbell Thruster · es: Thruster con mancuernas · fr: Thruster avec haltères · it: Thruster con manubri · ja: ダンベル・スラスター
active · RECOMMENDED FOR ROUTINES · dumbbell-thruster

Category: Legs · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning, finisher, main_lift

Glute Bridge Single-Arm Press id/uuid: 1686

de: Glute Bridge mit einarmigem Drücken · en: Glute Bridge Single-Arm Press · es: Puente de glúteos con press a un brazo · fr: Pont fessier avec développé d'un bras · it: Distensioni a un braccio con manubrio in ponte glutei · ja: グルートブリッジ・ワンハンド・ダンベルプレス
active · RECOMMENDED FOR ROUTINES · glute-bridge-single-arm-press

Category: Arms · Body region: full_body · Modality: strength

Muscles: Gluteus maximus (primary), Pectoralis major (primary), Deltoid (secondary), Hamstrings (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory

Bear Crawl Pull-Through id/uuid: 1687

de: Bear Crawl Pull Through · en: Bear Crawl Pull-Through · es: Arrastre de mancuerna en posición de oso (Bear Crawl Pull-Through) · fr: Bear crawl avec tirage croisé · it: Trascino del peso a quattro zampe (Bear Crawl Pull) · ja: ベアクロール・プルスルー
active · RECOMMENDED FOR ROUTINES · bear-crawl-pull-through

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Quadriceps (secondary), Transversus abdominis (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Kickstand RDL id/uuid: 1688

de: Stützbein-RDL (Kickstand RDL) · en: Kickstand RDL · fr: Soulevé de terre jambes tendues unilatéral (Kickstand RDL) · it: Stacco rumeno a una gamba con supporto (Kickstand RDL) · ja: キックスタンド・ルーマニアンデッドリフト
active · RECOMMENDED FOR ROUTINES · kickstand-rdl

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Cable Fly Middle Chest id/uuid: 1689

de: Kabelzug-Fly für die mittlere Brust · en: Cable Fly Middle Chest · es: Aperturas en polea para el pecho medio · fr: Écarté à la poulie pour le milieu des pectoraux · it: Croci ai cavi per petto medio · ja: ミドル・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · cable-fly-middle-chest

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Fly Upper Chest id/uuid: 1690

de: Kabelzug-Fly für die obere Brust · en: Cable Fly Upper Chest · es: Aperturas en polea para el pecho superior · fr: Écarté à la poulie pour le haut des pectoraux · it: Croci ai cavi per la parte alta del petto · ja: アッパーチェスト・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · cable-fly-upper-chest

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Fly Lower Chest id/uuid: 1691

de: Kabelzug-Fly für die untere Brust · en: Cable Fly Lower Chest · es: Aperturas en polea para el pecho inferior · fr: Écarté à la poulie pour le bas des pectoraux · it: Croci ai cavi per il petto basso · ja: ケーブルフライ (下部胸筋)
active · RECOMMENDED FOR ROUTINES · cable-fly-lower-chest

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Incline Smith Press id/uuid: 1692

de: Schrägbankdrücken an der Smith-Maschine · en: Incline Smith Press
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · incline-smith-press

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Incline Dumbbell Static Hold id/uuid: 1693

de: Statisches Kurzhantel-Halten auf der Schrägbank · en: Incline Dumbbell Static Hold · es: Sostenimiento estático en banco inclinado · fr: Maintien statique incliné · it: Tenuta statica con manubri su panca inclinata · ja: インクライン・ダンベルスタティックホールド
active · RECOMMENDED FOR ROUTINES · incline-static-hold

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher

Flat Machine Press id/uuid: 1694

de: Brustdrücken an der Maschine (flach) · en: Flat Machine Press · es: Press de pecho en máquina (plano) · fr: Développé à la machine sur plat · it: Distensioni su panca piana alla macchina · ja: マシン・チェストプレス (フラット)
active · RECOMMENDED FOR ROUTINES · flat-machine-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Wide-Grip Pull-Up id/uuid: 1695

de: Klimmzug mit weitem Griff · en: Wide-Grip Pull-Up · es: Dominadas (agarre ancho) · fr: Tractions (prise large) · it: Trazioni alla sbarra a presa larga · ja: ワイドグリップ・プルアップ (幅広順手懸垂)
active · RECOMMENDED FOR ROUTINES · pull-ups-wide-grip

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Neutral-Grip Pull-Up id/uuid: 1696

de: Klimmzug mit neutralem Griff · en: Neutral-Grip Pull-Up · es: Dominadas (agarre neutro) · fr: Tractions (prise neutre) · it: Trazioni alla sbarra a presa neutra · ja: ニュートラルグリップ・プルアップ (平行握り懸垂)
active · RECOMMENDED FOR ROUTINES · pull-ups-neutral-grip

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Row (Overhand) id/uuid: 1698

de: Langhantelrudern (Obergriff) · en: Barbell Row (Overhand) · es: Remo con barra (agarre prono) · fr: Rowing à la barre (prise en pronation) · it: Rematore con bilanciere a presa prona · ja: バーベル・ベントオーバーロー (オーバーハンドグリップ)
active · RECOMMENDED FOR ROUTINES · barbell-row-overhand

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Erector spinae (secondary), Middle traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Row (Underhand) id/uuid: 1699

de: Langhantelrudern (Untergriff) · en: Barbell Row (Underhand) · es: Remo con barra (agarre supino) · fr: Rowing à la barre (prise en supination) · it: Rematore con bilanciere a presa inversa · ja: バーベル・ベントオーバーロー (アンダーハンドグリップ)
active · RECOMMENDED FOR ROUTINES · barbell-row-underhand

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Erector spinae (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Romanian Deadlift (RDL) id/uuid: 1700

de: Rumänisches Kreuzheben mit Langhantel (RDL) · en: Barbell Romanian Deadlift (RDL) · es: Peso muerto rumano con barra (RDL) · fr: Soulevé de terre roumain à la barre (RDL) · it: Stacco rumeno con bilanciere (RDL) · ja: バーベル・ルーマニアンデッドリフト
active · RECOMMENDED FOR ROUTINES · barbell-romanian-deadlift-rdl

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Forearms (secondary), Upper traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

One-Arm Heavy Row id/uuid: 1701

de: Schweres einarmiges Rudern · en: One-Arm Heavy Row · es: Remo pesado a una mano · fr: Rowing lourd à un bras · it: Rematore pesante a un braccio con manubrio · ja: ヘビー・ワンハンド・ダンベルロー
active · RECOMMENDED FOR ROUTINES · one-arm-heavy-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Wide-Grip Lat Pulldown id/uuid: 1702

de: Latzug zur Brust mit weitem Griff · en: Wide-Grip Lat Pulldown · es: Jalón al pecho con agarre ancho · fr: Tirage vertical à la poulie en prise large · it: Lat machine a presa larga al petto · ja: ワイドグリップ・ラットプルダウン (胸引き)
active · RECOMMENDED FOR ROUTINES · jalon-al-pecho-con-agarre-ancho

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Kickback id/uuid: 1703

de: Kurzhantel-Kickback · en: Dumbbell Kickback · es: Patada de tríceps con mancuerna · fr: Extensions des triceps en kickback · it: Kickback per tricipiti con manubrio · ja: ダンベル・キックバック
active · RECOMMENDED FOR ROUTINES · patadas-traseras

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Tuck L-sit id/uuid: 1704

de: Tuck-L-Sit · en: Tuck L-sit · es: L-sit agrupado · fr: L-sit groupé (tuck L-sit) · it: L-Sit raccolto (Tuck L-Sit) · ja: タックLシット
active · RECOMMENDED FOR ROUTINES · tuck-l-sit

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Parallettes

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Bulgarian Split Squat with Dumbbells id/uuid: 1706

de: Bulgarian Split Squat mit Kurzhanteln · en: Bulgarian Split Squat with Dumbbells · es: Sentadilla búlgara con mancuernas · fr: Squats bulgares haltères · it: Squat bulgaro con manubri · ja: ダンベル・ブルガリアンスクワット
active · RECOMMENDED FOR ROUTINES · bulgarian-squat-with-dumbbells

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Cable Lateral Raise id/uuid: 1707

de: Kabelzug-Seitheben · en: Cable Lateral Raise · es: Elevación lateral en polea · fr: Élévations latérales à la poulie · it: Alzate laterali al cavo a un braccio · ja: ケーブル・サイドレイズ
active · RECOMMENDED FOR ROUTINES · elevacion-lateral-polea

Category: Back · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Front delt (secondary), Rear delt (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Reverse Fly Standing id/uuid: 1709

de: Reverse Fly im Stehen · en: Reverse Fly Standing · es: Pájaro de pie · fr: Oiseau debout · it: Croci inverse ai cavi in piedi · ja: スタンディング・ケーブルリバースフライ
active · RECOMMENDED FOR ROUTINES · reverse-fly-standing

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Decline Crunch id/uuid: 171

de: Crunches an Negativbank · en: Decline Crunch · es: Abdominales en Banco Inclinado · fr: Crunchs sur banc incliné · it: Addominali su panca inclinata · ja: デクライン・クランチ
active · RECOMMENDED FOR ROUTINES · incline-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Incline bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Butchers Block Stretch id/uuid: 1710

de: Butcher's Block Dehnung · en: Butchers Block Stretch · es: Estiramiento Butcher's Block · fr: Étirement du billot de boucher (butcher's block) · it: Stretching del macellaio per dorsali e tricipiti (Butcher's Block) · ja: ブッチャーズブロック・ストレッチ (胸椎・三頭筋伸展)
active · RECOMMENDED FOR ROUTINES · butchers-block-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Latissimus dorsi (primary), Triceps long head (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown

Sleeper Stretch id/uuid: 1711

de: Sleeper-Stretch (Schulterdehnung) · en: Sleeper Stretch · es: Sleeper Stretch · fr: Étirement du dormeur (sleeper stretch) · it: Stretching del dormiente per la spalla (Sleeper Stretch) · ja: スリーパーストレッチ
active · RECOMMENDED FOR ROUTINES · sleeper-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab

Horizontal Shoulder Flexion Stretch id/uuid: 1712

de: Dehnung der horizontalen Schulterflexion · en: Horizontal Shoulder Flexion Stretch · es: Estiramiento de flexión horizontal del hombro · fr: Étirement en flexion horizontale de l'épaule · it: Allungamento della spalla a braccio teso (flessione orizzontale) · ja: 水平肩屈曲ストレッチ (大胸筋ストレッチ)
active · RECOMMENDED FOR ROUTINES · horizontal-shoulder-flexion-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown

Doorway Pectoral Stretch id/uuid: 1713

de: Brustdehnung im Türrahmen · en: Doorway Pectoral Stretch · es: Estiramiento de pectoral en el marco de la puerta · fr: Étirement des pectoraux dans l'encadrement de porte · it: Allungamento dei pettorali alla porta · ja: ドアウェイ・胸筋ストレッチ
active · RECOMMENDED FOR ROUTINES · doorway-pectoral-stretch

Category: Chest · Body region: upper_body · Modality: stretch

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Shoulder Dumbbell Pendular Exercise id/uuid: 1714

de: Pendelübung für die Schulter mit Kurzhantel · en: Shoulder Dumbbell Pendular Exercise · es: Ejercicio pendular de hombro con mancuerna · fr: Exercice pendulaire de l'épaule avec haltère · it: Esercizio del pendolo per la spalla con manubrio · ja: ダンベル・ショルダーペンデュラム
active · RECOMMENDED FOR ROUTINES · shoulder-dumbbell-pendular-exercise

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Deltoid (primary), Rotator cuff (secondary)
Equipment: Dumbbell, Chair / elevated surface

Tracking: time · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: prehab, warmup

Shoulder External Rotation with Dumbbell id/uuid: 1715

de: Außenrotation der Schulter mit Kurzhantel · en: Shoulder External Rotation with Dumbbell · es: Rotación externa de hombro con mancuerna · fr: Rotation externe de l'épaule avec haltère · it: Rotazioni esterne della spalla con manubrio · ja: ダンベル・エクスターナルローテーション
active · RECOMMENDED FOR ROUTINES · shoulder-external-rotation-with-dumbbell

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Incline Scapular Push-Up id/uuid: 1716

de: Scapular Push-Up auf der Bank · en: Incline Scapular Push-Up · es: Push-up escapular en banco inclinado · fr: Pompe scapulaire inclinée · it: Piegamenti scapolari su panca inclinata · ja: インクライン・スキャプラプッシュアップ
active · RECOMMENDED FOR ROUTINES · incline-shoulder-press-up

Category: Chest · Body region: upper_body · Modality: mobility

Muscles: Serratus anterior (primary), Pectoralis major (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: activation, prehab, warmup

One-Arm Overhead Cable Triceps Extension id/uuid: 1717

de: Einarmiges Überkopf-Trizepsdrücken am Kabelzug · en: One-Arm Overhead Cable Triceps Extension · es: Extensión unilateral de tríceps en polea alta · fr: Extension triceps unilatérale à la poulie haute (dos à la poulie) · it: Estensioni tricipiti a un braccio al cavo alto con schiena alla carrucola · ja: ワンアーム・ケーブル・オーバーヘッドエクステンション
active · RECOMMENDED FOR ROUTINES · neck-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Single-Arm High Cable Row id/uuid: 1718

de: Einarmiges hohes Kabelrudern · en: Single-Arm High Cable Row · es: Remo alto en polea alta · fr: Rowing haut à la poulie haute · it: Rematore alto al cavo superiore · ja: ハイプーリー・ハイロー (斜め上方ケーブルロー)
active · RECOMMENDED FOR ROUTINES · remo-alto-polea-alta

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Half-Kneeling One-Arm Lat Pulldown id/uuid: 1719

de: Einarmiger Latzug im halben Kniestand · en: Half-Kneeling One-Arm Lat Pulldown · es: Jalón unilateral en postura de caballero · fr: Tirage unilatéral un genou à terre à la poulie · it: Tirata al cavo a un braccio in ginocchio · ja: 片膝立ち・ワンハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · jalon-caballero-unialteral

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Obliques (secondary), Lower traps (secondary)
Equipment: Cable, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Machine Crunch id/uuid: 172

de: Maschinen-Crunch · en: Machine Crunch · es: Abdominales en Máquina · fr: Crunchs à la machine · it: Crunch alla macchina per addominali · ja: マシン・クランチ
active · RECOMMENDED FOR ROUTINES · crunches-on-machine

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Glute Kickback (Machine) id/uuid: 1723

de: Glute Kickback an der Maschine · en: Glute Kickback (Machine) · fr: Kickback fessier à la machine · it: Kickback per glutei alla macchina · ja: マシン・グルートキックバック
active · RECOMMENDED FOR ROUTINES · glute-kickback-machine

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Standing Adduction (Cable) id/uuid: 1724

de: Adduktion im Stehen (Kabelzug) · en: Standing Adduction (Cable) · es: Aducción de pie (polea) · fr: Adduction debout (poulie) · it: Adduzioni delle anche ai cavi in piedi · ja: スタンディング・ケーブルヒップアダクション
active · RECOMMENDED FOR ROUTINES · standing-adduction-cable

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hip adductors (primary), Gluteus medius (secondary), Obliques (secondary)
Equipment: Cable, Ankle straps, Cable tower

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_adduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Seated Row (Machine) id/uuid: 1725

de: Rudern im Sitzen (Maschine) · en: Seated Row (Machine) · es: Remo sentado (máquina) · fr: Rowing assis (machine) · it: Rematore da seduto alla macchina · ja: シーテッド・マシンローイング
active · RECOMMENDED FOR ROUTINES · seated-row-machine

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Cable Straight-Arm Pulldown id/uuid: 1726

de: Überzug mit gestreckten Armen am Kabelzug · en: Cable Straight-Arm Pulldown · es: Jalón con brazos rectos (polea) · fr: Tirage bras tendus (poulie) · it: Pulldown a braccia tese al cavo · ja: ケーブル・ストレートアーム・プルダウン
active · RECOMMENDED FOR ROUTINES · straight-arm-pulldown-cable

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Mid/lower chest (sternocostal) (secondary), Triceps long head (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Standing Lateral Straight-Arm Pulldown id/uuid: 1727

de: Seitlicher Überzug mit gestrecktem Arm am Kabelzug · en: Cable Standing Lateral Straight-Arm Pulldown · es: Jalón lateral con brazo recto (polea) · fr: Tirage latéral bras tendu (poulie) · it: Pulldown a braccia tese laterale al cavo · ja: スタンディング・サイド・ストレートアームプルダウン
active · RECOMMENDED FOR ROUTINES · side-straight-arm-pulldown-cable

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Obliques (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Shoulder Internal Rotation (Cable) id/uuid: 1728

de: Innenrotation der Schulter am Kabelzug · en: Shoulder Internal Rotation (Cable) · es: Rotación interna de hombro (polea) · fr: Rotation interne de l'épaule (poulie) · it: Intrarotazioni della spalla ai cavi · ja: ケーブル・インターナルローテーション
active · RECOMMENDED FOR ROUTINES · shoulder-internal-rotation-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Front delt (secondary), Pectoralis major (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Shoulder External Rotation (Cable) id/uuid: 1729

de: Außenrotation der Schulter am Kabelzug · en: Shoulder External Rotation (Cable) · es: Rotación externa de hombro (polea) · fr: Rotation externe de l'épaule (poulie) · it: Extrarotazioni della spalla ai cavi · ja: ケーブル・ショルダー・エクスターナルローテーション
active · RECOMMENDED FOR ROUTINES · shoulder-external-rotation-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Cable Kneeling Crunch id/uuid: 173

de: Kabelzug-Crunch kniend · en: Cable Kneeling Crunch · es: Encogimientos abdominales en polea · fr: Crunchs à la poulie · it: Crunch ai cavi in ginocchio · ja: ケーブル・ニーリングクランチ
active · RECOMMENDED FOR ROUTINES · crunches-with-cable

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Cable, Cable tower, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Side Lateral Raise (Cable) id/uuid: 1730

de: Kabelzug-Seitheben · en: Side Lateral Raise (Cable) · fr: Élévations latérales unilatérales à la poulie · it: Alzate laterali al cavo singolo · ja: ケーブル・サイドレイズ
active · RECOMMENDED FOR ROUTINES · side-lateral-raise-cable

Category: Back · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Front delt (secondary), Rear delt (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Front Raise (Cable) id/uuid: 1731

de: Kabelzug-Frontheben · en: Front Raise (Cable) · fr: Élévations frontales à la poulie · it: Alzate frontali al cavo singolo · ja: ケーブル・フロントレイズ
active · RECOMMENDED FOR ROUTINES · front-raise-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Serratus anterior (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Resistance Band Face Pull id/uuid: 1732

de: Face Pulls mit Widerstandsband · en: Resistance Band Face Pull · es: Face pull con banda elástica · fr: Face pull avec élastique · it: Face pull con fascia elastica · ja: バンド・フェイスプル
active · RECOMMENDED FOR ROUTINES · face-pulls-with-yellow-green-band

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Middle traps (primary), Biceps brachii (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

Isometric Squat to Failure id/uuid: 1733

de: Isometrische Kniebeuge bis zum Muskelversagen · en: Isometric Squat to Failure · es: Sentadilla isometrica al fallo · fr: Squat isométrique jusqu'à l'échec · it: Squat isometrico a cedimento · ja: アイソメトリック・スクワット
active · RECOMMENDED FOR ROUTINES · isometric-squat-to-failure

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher

Single-Leg Lunge with Kettlebell id/uuid: 1734

de: Einbeiniger Ausfallschritt mit Kettlebell · en: Single-Leg Lunge with Kettlebell · es: Zancada con pesa rusa a una pierna · fr: Fente sur une jambe avec kettlebell · it: Affondi con kettlebell · ja: ケトルベル・ランジ
active · RECOMMENDED FOR ROUTINES · single-leg-lunge-with-kettlebell

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Single-leg side glute press id/uuid: 1735

de: Einbeinige Beinpresse seitlich für das Gesäß · en: Single-leg side glute press · es: Prensa lateral para glúteos a una pierna · fr: Presse à fessiers latérale sur une jambe · it: Pressa per glutei laterale a una gamba alla leg press · ja: シングルレッグ・サイドグルートプレス
active · RECOMMENDED FOR ROUTINES · single-leg-side-glute-press

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Gluteus medius (primary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: unilateral · Tags: accessory

Single-Leg Deadlift with Dumbbell id/uuid: 1736

de: Einbeiniges Kreuzheben mit Kurzhantel · en: Single-Leg Deadlift with Dumbbell · es: Peso muerto a una pierna con mancuerna · fr: Soulevé de terre sur une jambe avec haltère · it: Stacco da terra a una gamba con manubrio · ja: シングルレッグ・ダンベルデッドリフト
active · RECOMMENDED FOR ROUTINES · single-leg-deadlift-with-dumbbell

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Assisted chin-ups id/uuid: 1737

de: Unterstützte Klimmzüge (Untergriff) · en: Assisted chin-ups · fr: Tractions en supination assistées · it: Trazioni alla sbarra assistite (presa inversa) · ja: アシステッド・チンアップ (マシン補助逆手懸垂)
active · RECOMMENDED FOR ROUTINES · assisted-chin-ups

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Rhomboids (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Machine

Tracking: bodyweight_reps · Load: assisted · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Neutral-grip pull-ups or TRX rows id/uuid: 1738

de: Klimmzüge im neutralen Griff oder TRX-Rudern · en: Neutral-grip pull-ups or TRX rows · es: Dominadas en agarre neutro o remo TRX · fr: Tractions en prise neutre ou rowings TRX · it: Trazioni alla sbarra a presa neutra o al TRX · ja: ニュートラルグリップ懸垂 / TRXローイング
active · RECOMMENDED FOR ROUTINES · neutral-grip-pull-ups-or-trx-rows

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Biceps brachii (secondary), Brachialis (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Shrimp Squat id/uuid: 1739

de: Shrimp Squat · en: Shrimp Squat · fr: Shrimp squat · it: Shrimp Squat su una gamba · ja: シュリンプスクワット
active · RECOMMENDED FOR ROUTINES · shrimp-squad

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: squat · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Vertical Leg Crunch id/uuid: 174

cs: Zkracovačky se zvednutýma nohama · de: Vertical Leg Crunch · en: Vertical Leg Crunch · es: Encogimientos con Piernas Elevadas · fr: Crunchs jambes en l'air · it: Crunch con alzata di Gambe · ja: ヴァーティカル・レッグクランチ
active · RECOMMENDED FOR ROUTINES · crunches-with-legs-up

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Single-Leg Glute Bridge id/uuid: 1740

de: Einbeinige Gesäßbrücke · en: Single-Leg Glute Bridge · fr: Pont fessier sur une jambe · it: Ponte per glutei su una gamba · ja: シングルレッグ・グルートブリッジ
active · RECOMMENDED FOR ROUTINES · single-leg-glute-bridge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_extension · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation

L-Sit Pull-Ups id/uuid: 1741

de: L-Sit-Klimmzüge · en: L-Sit Pull-Ups · fr: Tractions en L-Sit · it: Trazioni alla sbarra in tenuta L-Sit · ja: Lシット・プルアップ
active · RECOMMENDED FOR ROUTINES · l-sit-pull-ups

Category: Arms · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Biceps brachii (secondary), Brachialis (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Back Lever id/uuid: 1742

de: Rückhangwaage (Back Lever) · en: Back Lever · fr: Back Lever (planche dorsale) · it: Back Lever agli anelli/sbarra · ja: バックレバー
active · RECOMMENDED FOR ROUTINES · back-lever

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Latissimus dorsi (primary), Biceps brachii (secondary), Rear delt (secondary), Gluteus maximus (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Hanging Windshield Wipers id/uuid: 1743

de: Hängender Scheibenwischer · en: Hanging Windshield Wipers · es: Limpiaparabrisas colgado · fr: Essuie-glaces suspendu · it: Tergicristallo alla sbarra (Hanging Windshield Wipers) · ja: ウィンドシールド・ワイパー
active · RECOMMENDED FOR ROUTINES · windshield-wipers

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Forearms (secondary), Hip flexors (iliopsoas) (secondary), Latissimus dorsi (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, finisher

Machine Side Lateral Raises id/uuid: 1744

de: Seitheben an der Maschine · en: Machine Side Lateral Raises · es: Elevación lateral en maquina · fr: Élévations latérales à la machine
merged · NOT RECOMMENDED FOR NEW ROUTINES · machine-side-lateral-raises

Category: Shoulders · Body region: upper_body · Modality: —

Muscles: Deltoid (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Cable Front Raise with Short Bar id/uuid: 1745

de: Frontheben am Kabelzug mit kurzer Stange · en: Cable Front Raise with Short Bar · es: Elevación frontal en polea con barra corta · fr: Élévation frontale à la poulie avec barre courte · it: Alzate frontali ai cavi con sbarra dritta corta · ja: ケーブル・フロントレイズ (ショートバー)
active · RECOMMENDED FOR ROUTINES · cable-front-raise-with-a-small-bar

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Serratus anterior (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Smith Machine Squat id/uuid: 1747

de: Kniebeuge an der Multipresse · en: Smith Machine Squat · es: Sentadilla en máquina Smith · fr: Squat à la machine Smith · it: Squat al multipower (Smith machine) · ja: スミスマシン・スクワット
active · RECOMMENDED FOR ROUTINES · smith-machine-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Gastrocnemius (secondary), Hamstrings (secondary)
Equipment: Smith machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Seated Machine Hip Abduction id/uuid: 1748

de: Hüftabduktion an der Maschine · en: Seated Machine Hip Abduction · es: Abducción de cadera en máquina · fr: Abduction des hanches à la machine · it: Abduzioni delle anche alla macchina · ja: マシン・ヒップアブダクション
active · RECOMMENDED FOR ROUTINES · machine-hip-abduction

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus maximus (secondary), Gluteus minimus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Pull-Through id/uuid: 1751

de: Cable Pull-Through · en: Cable Pull-Through · es: Pull-through en polea · fr: Pull-through à la poulie · it: Pull through ai cavi per glutei · ja: ケーブル・プルスルー
active · RECOMMENDED FOR ROUTINES · cable-pull-through

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Front-Crossing Cable Lateral Raise id/uuid: 1752

de: Kabelzug-Seitheben vor dem Körper · en: Front-Crossing Cable Lateral Raise · fr: Élévations latérales à la poulie devant le corps · it: Alzate laterali al cavo davanti al corpo · ja: フロント・ケーブルサイドレイズ
active · RECOMMENDED FOR ROUTINES · side-lateral-raise-front-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Behind-the-Back Cable Lateral Raise id/uuid: 1753

de: Kabelzug-Seitheben hinter dem Körper · en: Behind-the-Back Cable Lateral Raise · fr: Élévations latérales à la poulie derrière le corps · it: Alzate laterali al cavo dietro la schiena · ja: リア・ケーブルサイドレイズ
active · RECOMMENDED FOR ROUTINES · side-lateral-raise-back-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

45° Scapular Lateral Raise id/uuid: 1754

de: 45°-Seitheben (Skapuläres Seitheben) · en: 45° Scapular Lateral Raise · fr: Élévations latérales à 45 degrés · it: Alzate laterali a 45 gradi · ja: 45度サイドレイズ
active · RECOMMENDED FOR ROUTINES · 45-lateral-raises

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Front delt (secondary), Trapezius (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Shoulder Y-Raise id/uuid: 1755

de: Kabelzug-Y-Zug für die Schulter · en: Cable Shoulder Y-Raise · fr: Tirage en Y pour épaules à la poulie · it: Tirate a Y al cavo per deltoidi · ja: ケーブル・Yプル
active · RECOMMENDED FOR ROUTINES · shoulder-y-pull-cable

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Trapezius (primary), Biceps brachii (secondary), Brachialis (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Plank Reach id/uuid: 1766

de: Unterarmstütz mit Armheben · en: Plank Reach · es: Plancha con extensión de brazo · fr: Planche avec extension du bras · it: Plank con allungamento alternato del braccio · ja: プランクリーチ
active · RECOMMENDED FOR ROUTINES · plank-reach

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Dumbbell Biceps Curl id/uuid: 1768

de: Kurzhantel-Bizepscurl · en: Dumbbell Biceps Curl
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · bicep

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary), Brachioradialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Glute Kickback id/uuid: 1769

de: Kabel-Glute-Kickback · en: Cable Glute Kickback
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · cabel

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Cable, Ankle straps, Cable tower

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Cycling id/uuid: 177

de: Radfahren · en: Cycling · es: Ciclismo · fr: Cyclisme · it: Bicicletta · ja: サイクリング · ru: Велотренажёр / Велоспорт
active · RECOMMENDED FOR ROUTINES · cycling

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Other

Tracking: distance_time · Load: external · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Cable Wrist Curl id/uuid: 1771

de: Handgelenk-Curl am Kabelzug · en: Cable Wrist Curl · es: Curl de muñeca en polea · fr: Flexion des poignets à la poulie · it: Wrist curl al cavo · ja: ケーブル・リストカール
active · RECOMMENDED FOR ROUTINES · wrist-curl-cable

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Reverse Crunch id/uuid: 1772

de: Reverse Crunch · en: Reverse Crunch · es: Crunch inverso · fr: Crunch inversé · it: Crunch inverso a terra · ja: リバース・クランチ
active · RECOMMENDED FOR ROUTINES · reverse-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Legend Incline Bench Press id/uuid: 1773

de: Schrägbankdrücken an der LeverEdge-Maschine · en: Legend Incline Bench Press · fr: Développé incliné (Legend) · it: Panca inclinata convergente (Legend) · ja: インクライン・ベンチプレス (Legend)
active · RECOMMENDED FOR ROUTINES · legend-incline-bench-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Chair Dips id/uuid: 1774

de: Dips am Stuhl · en: Chair Dips · es: Fondos en silla · fr: Dips sur chaise · it: Dip alla sedia a corpo libero · ja: チェア・ディップス
active · RECOMMENDED FOR ROUTINES · chair-dips

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Front delt (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Chair / elevated surface

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Pec Deck Rear Delt Fly id/uuid: 1775

de: Reverse Butterfly am Pec Deck · en: Pec Deck Rear Delt Fly · es: Pájaro en máquina pec deck · fr: Oiseau à la machine pec deck · it: Croci inverse alla macchina Pec Deck · ja: ペックデック・リアデルトフライ
active · RECOMMENDED FOR ROUTINES · pec-deck-rear-delt-fly

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Suitcase Carry id/uuid: 1776

de: Koffertragen (Suitcase Carry) · en: Suitcase Carry · fr: Marche de la valise (Suitcase carry) · it: Camminata con valigia (Suitcase Carry) · ja: スーツケースキャリー
active · RECOMMENDED FOR ROUTINES · suitcase-carry

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Gluteus medius (secondary), Upper traps (secondary), Wrist flexors (secondary)
Equipment: Dumbbell

Tracking: distance_time · Load: external · Difficulty: intermediate · Pattern: carry · Mechanic: compound · Laterality: unilateral · Tags: accessory, conditioning

Deficit Push-Ups id/uuid: 1777

de: Defizit-Liegestütze · en: Deficit Push-Ups · fr: Pompes en déficit · it: Piegamenti con mani su rialzo (Deficit Push-ups) · ja: デフィシット・プッシュアップ
active · RECOMMENDED FOR ROUTINES · deficit-push-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Parallettes

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Barbell Incline Bench Press id/uuid: 1778

de: Schrägbankdrücken mit Langhantel · en: Barbell Incline Bench Press · fr: Développé couché incliné · it: Distensioni su panca inclinata con bilanciere · ja: インクライン・ベンチプレス
active · RECOMMENDED FOR ROUTINES · supino-inclinado

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Landmine Rotation id/uuid: 1779

de: Landmine-Rotation · en: Landmine Rotation · es: Rotación con landmine · fr: Rotation au landmine · it: Rotazioni al landmine (Landmine Rotation) · ja: ランドマイン・ローテーション
active · RECOMMENDED FOR ROUTINES · landmine-rotation

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory

Deadbug id/uuid: 178

de: Deadbug · en: Deadbug · es: Bicho Muerto · fr: Deadbug · it: Dead Bug a terra · ja: デッドバグ
active · RECOMMENDED FOR ROUTINES · deadbug

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation, prehab, warmup

Incline Bench Press (Steep) id/uuid: 1793

de: Schrägbankdrücken (steil) · en: Incline Bench Press (Steep)
merged · NOT RECOMMENDED FOR NEW ROUTINES · supino-inclinado-1793

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Unilateral Cross-Body Cable Pulldown id/uuid: 1795

de: Einarmiger Überzug am Kabelzug über Kreuz · en: Unilateral Cross-Body Cable Pulldown · es: Jalón cruzado unilateral en polea · fr: Tirage croisé unilatéral à la poulie · it: Pulldown a un braccio incrociato al cavo · ja: クロスボディ・ワンハンド・ケーブルプルダウン
active · RECOMMENDED FOR ROUTINES · unilateral-cross-body-cable-pull-down

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rear delt (secondary), Teres major (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Incline Bench Press (Steep, Slow) id/uuid: 1800

de: Schrägbankdrücken (steil, langsam) · en: Incline Bench Press (Steep, Slow)
merged · NOT RECOMMENDED FOR NEW ROUTINES · supino-inclinado-1800

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Full Squat id/uuid: 1801

de: Tiefe Kniebeuge mit Langhantel · en: Barbell Full Squat · es: Sentadilla profunda con barra · fr: Squat complet à la barre · it: Squat profondo con bilanciere · ja: バーベル・フルスクワット
active · RECOMMENDED FOR ROUTINES · barbell-full-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Trap Bar Squat id/uuid: 1803

de: Trap-Bar-Kniebeuge · en: Trap Bar Squat · es: Sentadilla con barra hexagonal (Trap Bar) · fr: Squat à la barre trap (Hex Bar) · it: Squat con trap bar · ja: トラップバー・スクワット
active · RECOMMENDED FOR ROUTINES · trap-bar-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Trap bar / Hex bar

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Ankle Dorsiflexion Rocks id/uuid: 1804

de: Wippen in die Sprunggelenk-Dorsalflexion · en: Ankle Dorsiflexion Rocks · es: Movilidad de dorsiflexión de tobillo · fr: Bascules en dorsiflexion de la cheville · it: Oscillazioni in dorsiflessione della caviglia · ja: 足関節背屈ロックス (足首モビリティ)
active · RECOMMENDED FOR ROUTINES · ankle-dorsiflexion-rocks

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Tibialis anterior (primary), Gastrocnemius (secondary), Soleus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: dorsiflexion · Mechanic: isolation · Laterality: unilateral · Tags: prehab, warmup

Lat Pulldown id/uuid: 1806

de: Latzug · en: Lat Pulldown
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · lat-pull-down

Category: Back · Body region: upper_body · Modality: —

Muscles: Latissimus dorsi (primary), Brachialis (secondary), Deltoid (secondary), Serratus anterior (secondary), Trapezius (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Behind-the-Back Cable Lateral Raise id/uuid: 1807

de: Seitheben am Kabelzug hinter dem Rücken · en: Behind-the-Back Cable Lateral Raise · es: Elevación lateral en polea por detrás de la espalda · fr: Élévation latérale à la poulie derrière le dos · it: Alzate laterali ai cavi dietro la schiena · ja: ビハインド・ザ・バック・ケーブルサイドレイズ
active · RECOMMENDED FOR ROUTINES · behind-the-back-cable-lateral-raise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Parallel Bar Support Hold id/uuid: 1808

de: Stützhalt am Barren · en: Parallel Bar Support Hold · es: Sujeción en barras paralelas · fr: Maintien en appui aux barres parallèles · it: Tenuta isometrica alle parallele · ja: パラレルバー・サポートホールド
active · RECOMMENDED FOR ROUTINES · parallel-bar-hold

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Deltoid (primary), Triceps brachii (primary), Pectoralis major (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Dip bars

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

Reverse Hyperextension id/uuid: 1809

de: Umgekehrte Hyperextension (Reverse Hyperextension) · en: Reverse Hyperextension · es: Hiperextensión inversa · fr: Hyperextension inversée · it: Iperestensioni inverse a corpo libero · ja: リバース・ハイパーエクステンション
active · RECOMMENDED FOR ROUTINES · reverse-hyperextension

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary)
Equipment: Bodyweight, Roman chair / back extension

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

Sphinx Pose id/uuid: 1810

de: Sphinx-Haltung (Sphinx Pose) · en: Sphinx Pose · es: Postura de la esfinge (Sphinx) · fr: Posture du sphinx · it: Posizione della sfinge (Sphinx) · ja: スフィンクスのポーズ
active · RECOMMENDED FOR ROUTINES · sphinx

Category: Abs · Body region: core · Modality: mobility

Muscles: Erector spinae (primary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Deadhang id/uuid: 182

de: Deadhang (Aushängen) · en: Deadhang · es: Suspensiones en Regleta · fr: Suspension à la barre (Deadhang) · it: Sospensione alla sbarra (Deadhang) · ja: デッドハング (ぶら下がり)
active · RECOMMENDED FOR ROUTINES · deadhang

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Latissimus dorsi (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: vertical_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab, warmup

Open Book Thoracic Mobility Stretch id/uuid: 1822

de: Buch aufschlagen (Open Book) · en: Open Book Thoracic Mobility Stretch · es: Libro abierto (Open Book) · fr: Exercice du livre ouvert (Open Book) · it: Esercizio del libro aperto per mobilità toracica (Open Book) · ja: オープンブック (胸椎モビリティストレッチ)
active · RECOMMENDED FOR ROUTINES · open-book

Category: Back · Body region: full_body · Modality: mobility

Muscles: Obliques (primary), Trapezius (primary), Rear delt (secondary), Erector spinae (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Mat, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: cooldown, prehab, warmup

Clamshell id/uuid: 1823

de: Clamshell (Muschel) · en: Clamshell · es: Almeja (Clamshell) · fr: Coquille (Clamshell) · it: Clamshell (Esercizio della conchiglia) · ja: クラムシェル
active · RECOMMENDED FOR ROUTINES · clamshell

Category: Abs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab, warmup

Dumbbell Tate Press id/uuid: 1824

de: Tate Press mit Kurzhanteln · en: Dumbbell Tate Press · es: Tate press con mancuernas · fr: Tate press avec haltères · it: Tate Press con manubri per tricipiti · ja: ダンベル・テイトプレス
active · RECOMMENDED FOR ROUTINES · dumbell-tate-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Pectoralis major (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Chest-Supported Rear Delt Raise id/uuid: 1825

de: Reverse Flys auf Schrägbank mit Brustauflage · en: Chest-Supported Rear Delt Raise · es: Elevación para deltoides posteriores con apoyo en el pecho · fr: Élévation des deltoïdes postérieurs sur banc incliné · it: Alzate per deltoidi posteriori su panca inclinata con manubri · ja: チェストサポーテッド・リアデルトレイズ
active · RECOMMENDED FOR ROUTINES · chest-supported-rear-delt-raise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Band Pull-Apart with External Rotation id/uuid: 1826

de: Band Pull-Apart mit Außenrotation · en: Band Pull-Apart with External Rotation · es: Apertura con banda y rotación externa · fr: Écarté à l'élastique avec rotation externe · it: Band pull-apart con rotazione esterna · ja: バンド・プルアパート (外旋動作付き)
active · RECOMMENDED FOR ROUTINES · band-pull-apart-with-external-rotation

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Rotator cuff (primary), Rear delt (secondary), Middle traps (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab, warmup

Double-Leg Abdominal Press id/uuid: 1827

de: Bauchpresse mit beiden Beinen · en: Double-Leg Abdominal Press · es: Presión abdominal con ambas piernas · fr: Pression abdominale à deux jambes · it: Pressione addominale a due gambe a terra · ja: ダブルレッグ・アブドミナルプレス
active · RECOMMENDED FOR ROUTINES · double-leg-abdominal-press

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab

Abdominal Draw-In Maneuver (ADIM) id/uuid: 1828

de: Stomach Vacuum (Bauchnabel einziehen) · en: Abdominal Draw-In Maneuver (ADIM) · es: Activación del transverso abdominal (Vacuum) · fr: Rentrée du ventre (Stomach Vacuum) · it: Manovra di rientro addominale (Vacuum) · ja: ドローイン (腹横筋収縮)
active · RECOMMENDED FOR ROUTINES · abdominal-draw-in

Category: Abs · Body region: core · Modality: strength

Muscles: Transversus abdominis (primary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: isolation · Laterality: bilateral · Tags: activation, prehab

Landmine Squat to Press id/uuid: 1829

de: Landmine Kniebeuge mit Überkopfdrücken · en: Landmine Squat to Press · es: Sentadilla con barra landmine y press · fr: Squat-développé au landmine · it: Squat con spinta al Landmine · ja: ランドマイン・スクワット・トゥ・プレス
active · RECOMMENDED FOR ROUTINES · landmine-squat-to-press

Category: Legs · Body region: full_body · Modality: strength

Muscles: Deltoid (primary), Gluteus maximus (primary), Quadriceps (primary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Barbell Reverse Lunge id/uuid: 1830

de: Ausfallschritt nach hinten mit Langhantel · en: Barbell Reverse Lunge · es: Zancada hacia atrás con barra · fr: Fente arrière à la barre · it: Affondi posteriori con bilanciere · ja: リバース・バーベルランジ
active · RECOMMENDED FOR ROUTINES · barbell-step-back-lunge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory

Hammerstrength Decline Chest Press id/uuid: 1831

de: Hammer-Strength-Bankdrücken negativ (Decline) · en: Hammerstrength Decline Chest Press · es: Press de pecho declinado en Hammer Strength · fr: Développé décliné sur machine Hammer Strength · it: Distensioni su panca declinata alla macchina Hammer Strength · ja: ハンマーストレングス・デクライン・チェストプレス
active · RECOMMENDED FOR ROUTINES · hammerstrength-decline-chest-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Ring Support Hold id/uuid: 1832

de: Stützhalt an den Turnringen · en: Ring Support Hold · es: Mantenimiento en apoyo en anillas (Ring Support Hold) · fr: Maintien en appui aux anneaux · it: Tenuta in appoggio agli anelli · ja: リング・サポートホールド
active · RECOMMENDED FOR ROUTINES · ring-support-hold

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary), Rectus abdominis (secondary), Serratus anterior (secondary)
Equipment: Suspension trainer

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Floor Glider Hamstring Curls id/uuid: 1833

de: Beinbeuger am Boden mit Glidern · en: Floor Glider Hamstring Curls · es: Curl de isquiotibiales en el suelo con discos deslizantes · fr: Curl des ischio-jambiers avec sliders au sol · it: Leg curl a terra con dischi scivolanti (Sliders) · ja: スライダー・ハムストリングカール
active · RECOMMENDED FOR ROUTINES · floor-glider-hamstring-curls

Category: Shoulders · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Gastrocnemius (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat, Sliders / gliding discs

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Trap-3 Raise id/uuid: 1834

de: Trap-3-Raise (Heben für den unteren Trapez) · en: Trap-3 Raise · es: Elevación Trap-3 (Trapecio inferior) · fr: Élévation trapèze inférieur (Trap-3) · it: Alzate per trapezio inferiore a corpo libero · ja: トラップ3レイズ (僧帽筋下部レイズ)
active · RECOMMENDED FOR ROUTINES · trap-3-raise

Category: Back · Body region: upper_body · Modality: strength

Muscles: Lower traps (primary), Rear delt (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab

Seated Dumbbell External Rotation id/uuid: 1835

de: Sitzende Schulter-Außenrotation mit Kurzhantel · en: Seated Dumbbell External Rotation · es: Rotación externa sentado con mancuerna · fr: Rotation externe assise avec haltère · it: Stretching per extrarotatori con manubrio · ja: ダンベル・エクスターナルローテーション・ストレッチ
active · RECOMMENDED FOR ROUTINES · external-rotation-stretch

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Banded Shoulder Drills id/uuid: 1838

de: Schulterübungen mit Widerstandsband · en: Banded Shoulder Drills · es: Ejercicios de hombro con banda · fr: Exercices d'épaules à l'élastique · it: Esercizi di mobilità per le spalle con elastico · ja: バンド・ショルダードリル
active · RECOMMENDED FOR ROUTINES · banded-shoulder-drills

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Rotator cuff (primary), Deltoid (secondary), Trapezius (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: prehab, warmup

Solo Hip Flexor Stretch id/uuid: 1839

de: Hüftbeuger-Dehnung · en: Solo Hip Flexor Stretch · fr: Étirement autonome des fléchisseurs de hanche · it: Allungamento dei flessori dell'anca in ginocchio · ja: 股関節屈筋ストレッチ
active · RECOMMENDED FOR ROUTINES · solo-hip-flexor-stretch

Category: Legs · Body region: core · Modality: stretch

Muscles: Hip flexors (iliopsoas) (primary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Conventional Deadlift id/uuid: 184

de: Kreuzheben · en: Conventional Deadlift · es: Peso Muerto Convencional · fr: Soulevés de terre · it: Stacco da terra · ja: バーベル・デッドリフト · pt: Levantamento terra
active · RECOMMENDED FOR ROUTINES · deadlifts

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Forearms (secondary), Latissimus dorsi (secondary), Quadriceps (secondary), Upper traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Bent-Leg Hamstring Stretch id/uuid: 1840

de: Beinbeuger-Dehnung mit angewinkeltem Bein · en: Bent-Leg Hamstring Stretch · fr: Étirement des ischios jambe fléchie · it: Allungamento femorali con ginocchio piegato · ja: 屈膝ハムストリングストレッチ
active · RECOMMENDED FOR ROUTINES · bent-leg-hamstring-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Seated Shoulder Extension Stretch id/uuid: 1841

de: Sitzende Schulterextensions-Dehnung · en: Seated Shoulder Extension Stretch · es: Estiramiento de extensión de hombro sentado · fr: Étirement des épaules en extension assis · it: Stretching per estensione delle spalle da seduto · ja: シーテッド・ショルダーエクステンション・ストレッチ
active · RECOMMENDED FOR ROUTINES · seated-shoulder-extension-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Front delt (primary), Biceps brachii (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown

Banded Clamshell id/uuid: 1842

de: Clamshell mit Band · en: Banded Clamshell · es: Almeja con banda · fr: Coquille à l'élastique · it: Clamshell con elastico · ja: バンド・クラムシェル
active · RECOMMENDED FOR ROUTINES · banded-clamshell

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus maximus (secondary), Obliques (secondary)
Equipment: Resistance band, Mat

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab, warmup

Butterfly Stretch id/uuid: 1843

de: Schmetterlingsdehnung · en: Butterfly Stretch · es: Estiramiento de mariposa · fr: Étirement du papillon · it: Allungamento a farfalla per adduttori · ja: バタフライストレッチ
active · RECOMMENDED FOR ROUTINES · butterfly-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hip adductors (primary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Frog Stretch id/uuid: 1844

de: Froschdehnung · en: Frog Stretch · es: Estiramiento de rana · fr: Étirement de la grenouille · it: Stretching della rana (Frog stretch) · ja: フロッグストレッチ
active · RECOMMENDED FOR ROUTINES · frog-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hip adductors (primary), Gluteus medius (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Seated Pancake Good Morning id/uuid: 1845

de: Sitzendes Good Morning mit weitem Stand (Pancake) · en: Seated Pancake Good Morning · es: Buenos días sentado con apertura (pancake) · fr: Good morning jambes écartées assis · it: Good morning da seduto a gambe divaricate (Pancake) · ja: シーテッド・パンケーキ・グッドモーニング
active · RECOMMENDED FOR ROUTINES · seated-pancake-good-morning

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary), Hip adductors (primary), Erector spinae (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, cooldown, warmup

Horse Stance (Side Splits) id/uuid: 1846

de: Reiterstellung (Seitspagat) · en: Horse Stance (Side Splits) · es: Postura del jinete (split lateral) · fr: Posture du cavalier (grand écart latéral) · it: Posizione del cavaliere (Horse Stance) · ja: ホーススタンス (馬歩 / 開脚スクワット保持)
active · RECOMMENDED FOR ROUTINES · horse-stance-side-splits

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hip adductors (primary), Quadriceps (primary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher, prehab

Straddle L-Sit id/uuid: 1847

de: Straddle L-Sit · en: Straddle L-Sit · es: L-Sit en straddle · fr: L-sit jambes écartées · it: L-Sit a gambe divaricate (Straddle L-Sit) · ja: ストラドルLシット (開脚)
active · RECOMMENDED FOR ROUTINES · straddle-l-sit

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Deltoid (secondary), Quadriceps (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Parallettes

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Decline Bench Press Barbell id/uuid: 185

de: Langhantel-Negativbankdrücken · en: Decline Bench Press Barbell · es: Press de Banca Declinado con Barra · fr: Développé couché décliné à la barre · it: Panca declinata con bilanciere · ja: デクライン・バーベルベンチプレス
active · RECOMMENDED FOR ROUTINES · decline-bench-press-barbell

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Decline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

L-sit id/uuid: 1852

de: L-Sit · en: L-sit · es: L-Sit · fr: L-sit · it: L-Sit alle parallele o a terra · ja: Lシット
active · RECOMMENDED FOR ROUTINES · l-sit

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Deltoid (secondary), Quadriceps (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Parallettes

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

L-Sit (Foot Supported) id/uuid: 1853

de: L-Sit (fußunterstützt) · en: L-Sit (Foot Supported) · fr: L-Sit avec pieds au sol en appui · it: L-Sit con piedi appoggiati a terra · ja: 足つきLシット
active · RECOMMENDED FOR ROUTINES · l-sit-foot-supported

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Calves foam roller id/uuid: 1854

de: Faszienrolle Wade · en: Calves foam roller · es: Foam Roller Gemelos · fr: Automassage des mollets au rouleau · it: Rullata miofasciale sui polpacci · ja: ふくらはぎフォームローラー
active · RECOMMENDED FOR ROUTINES · calves-foam-roller

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gastrocnemius (primary), Soleus (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Hamstring Foam roller id/uuid: 1855

de: Faszienrolle Beinbeuger · en: Hamstring Foam roller · es: Foam Roller Isquiotibiales · fr: Automassage des ischios au rouleau · it: Rullata miofasciale sui femorali · ja: ハムストリング・フォームローラー
active · RECOMMENDED FOR ROUTINES · hamstring-foam-roller

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Foam Roller Anterior Tibialis id/uuid: 1856

de: Faszienrolle vorderer Schienbeinmuskel · en: Foam Roller Anterior Tibialis · es: Foam Roller Tibial anterior · fr: Automassage du jambier antérieur au rouleau · it: Rullata miofasciale sul tibiale anteriore · ja: 前脛骨筋フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roller-anterior-tibialis

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Tibialis anterior (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Foam Roller Iliotibial band id/uuid: 1857

de: Faszienrolle IT-Band · en: Foam Roller Iliotibial band · es: Foam Roller Cintilla iliotibial · fr: Automassage de la bandelette ilio-tibiale au rouleau · it: Rullata miofasciale sulla bandelletta ileotibiale · ja: 腸脛靭帯フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roller-iliotibial-band

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Quadriceps (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Foam Roller Quadriceps id/uuid: 1858

de: Faszienrolle Quadrizeps · en: Foam Roller Quadriceps · es: Foam Roller Cuádriceps · fr: Automassage des quadriceps au rouleau · it: Rullata miofasciale sui quadricipiti · ja: 大腿四頭筋フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roller-quadriceps

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Quadriceps (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Foam Roller Gluteus id/uuid: 1859

de: Faszienrolle Gesäßmuskel · en: Foam Roller Gluteus · es: Foam Roller Glúteo · fr: Automassage des fessiers au rouleau · it: Rullata miofasciale sui glutei · ja: 臀筋フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roller-gluteus

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus maximus (primary), Gluteus medius (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Decline Bench Press Dumbbell id/uuid: 186

de: Kurzhantel-Negativbankdrücken · en: Decline Bench Press Dumbbell · es: Press de Banca Declinado con Mancuernas · fr: Développé couché décliné aux haltères · it: Distensioni con manubri su panca declinata · ja: デクライン・ダンベルベンチプレス
active · RECOMMENDED FOR ROUTINES · decline-bench-press-dumbbell

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Decline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Foam Roller Adductors id/uuid: 1860

de: Faszienrolle Adduktoren · en: Foam Roller Adductors · es: Foam Roller Aductores · fr: Automassage des adducteurs au rouleau · it: Rullata miofasciale sugli adduttori · ja: 内転筋フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roller-adductors

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hip adductors (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Side stretch id/uuid: 1861

de: Seitliche Rumpfdehnung · en: Side stretch · fr: Étirement latéral du buste · it: Allungamento laterale del busto in piedi · ja: サイドストレッチ (体側・広背筋ストレッチ)
active · RECOMMENDED FOR ROUTINES · side-stretch

Category: Back · Body region: full_body · Modality: stretch

Muscles: Latissimus dorsi (primary), Obliques (primary), Quadratus lumborum (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, warmup

Hip Circles id/uuid: 1862

de: Hüftkreisen · en: Hip Circles · fr: Rotations articulaires des hanches · it: Circonduzioni delle anche · ja: 股関節サークル
active · RECOMMENDED FOR ROUTINES · hip-circles

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Gluteus maximus (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: prehab, warmup

Hip Crossover id/uuid: 1863

de: Hüft-Crossover · en: Hip Crossover · fr: Croisement de hanche au sol · it: Crossover dell'anca a terra · ja: ヒップクロスオーバー
active · RECOMMENDED FOR ROUTINES · hip-crossover

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Gluteus medius (primary), Erector spinae (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: cooldown, warmup

Ankle Roll id/uuid: 1864

de: Sprunggelenkkreisen · en: Ankle Roll · fr: Rotations de cheville · it: Rotazioni delle caviglie · ja: 足首回し
active · RECOMMENDED FOR ROUTINES · ankle-roll

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Calves (primary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: prehab, warmup

Banded Ankle Mobility id/uuid: 1865

de: Sprunggelenkmobilität mit Band · en: Banded Ankle Mobility · fr: Mobilité de cheville avec bande élastique · it: Mobilizzazione della caviglia con elastico · ja: チューブ・足首モビリティ
active · RECOMMENDED FOR ROUTINES · banded-ankle-mobility

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Calves (primary)
Equipment: Resistance band, Mat

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: prehab, warmup

Hip Flexor Stretch id/uuid: 1867

de: Hüftbeugerdehnung · en: Hip Flexor Stretch · fr: Étirement du psoas et des fléchisseurs de hanche · it: Allungamento flessori dell'anca a terra · ja: 腸腰筋・股関節屈筋ストレッチ
active · RECOMMENDED FOR ROUTINES · hip-flexor-stretch

Category: Legs · Body region: core · Modality: stretch

Muscles: Hip flexors (iliopsoas) (primary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Lunge with Twist Stretch id/uuid: 1868

de: Ausfallschritt mit Rumpfdrehung · en: Lunge with Twist Stretch · fr: Fente avec rotation du buste · it: Affondo con torsione del tronco · ja: ランジ・ツイストストレッチ
active · RECOMMENDED FOR ROUTINES · lunge-with-twist-stretch

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Gluteus maximus (primary), Hip flexors (iliopsoas) (primary), Hip adductors (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: warmup

Lying Figure Four Stretch id/uuid: 1869

de: Vierer-Dehnung in Rückenlage (Figure Four) · en: Lying Figure Four Stretch · fr: Étirement du fessier en quatre au sol (Figure four) · it: Allungamento piriforme a quattro a terra (Figure Four) · ja: 仰向け4の字ストレッチ
active · RECOMMENDED FOR ROUTINES · lying-figure-four-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Gluteus medius (primary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Lying Hamstring Stretch with Band id/uuid: 1870

de: Beinbeugerdehnung in Rückenlage mit Band · en: Lying Hamstring Stretch with Band · fr: Étirement des ischios au sol avec bande · it: Allungamento femorali a terra con fascia elastica · ja: チューブ・ハムストリングストレッチ
active · RECOMMENDED FOR ROUTINES · lying-hamstring-stretch-with-band

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Resistance band, Mat

Tracking: time · Load: variable · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Lying Knee to Chest Stretch id/uuid: 1871

de: Knie-zur-Brust-Dehnung in Rückenlage · en: Lying Knee to Chest Stretch
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · lying-knee-to-chest-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Pigeon Stretch id/uuid: 1872

de: Taube (Pigeon Stretch) · en: Pigeon Stretch · fr: Posture du pigeon (Pigeon stretch) · it: Posizione del piccione per i glutei · ja: ピジョンのポーズ (鳩のポーズ)
active · RECOMMENDED FOR ROUTINES · pigeon-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Gluteus medius (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: unilateral · Tags: cooldown, prehab, warmup

Quad Stretch id/uuid: 1873

de: Quadrizepsdehnung · en: Quad Stretch · fr: Étirement des quadriceps debout · it: Allungamento del quadricipite in piedi · ja: 大腿四頭筋ストレッチ
active · RECOMMENDED FOR ROUTINES · quad-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Quadriceps (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, warmup

Runners Lunge Stretch id/uuid: 1874

de: Läufer-Ausfallschritt-Dehnung · en: Runners Lunge Stretch · fr: Étirement du coureur en fente avant · it: Allungamento del podista in affondo profondo · ja: ランナーズランジ・ストレッチ
active · RECOMMENDED FOR ROUTINES · runners-lunge-stretch

Category: Legs · Body region: full_body · Modality: stretch

Muscles: Gluteus maximus (primary), Hip flexors (iliopsoas) (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: unilateral · Tags: cooldown, prehab, warmup

Standing IT Band Stretch id/uuid: 1875

de: IT-Band-Dehnung stehend · en: Standing IT Band Stretch · fr: Étirement debout de la bandelette ilio-tibiale · it: Allungamento della bandelletta ileotibiale in piedi · ja: スタンディング腸脛靭帯ストレッチ
active · RECOMMENDED FOR ROUTINES · standing-it-band-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus medius (primary), Obliques (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Supported Calf Stretch id/uuid: 1876

de: Wadendehnung mit Abstützen · en: Supported Calf Stretch · fr: Étirement du mollet en appui contre le mur · it: Allungamento dei polpacci con appoggio a muro · ja: 支持付きふくらはぎストレッチ
active · RECOMMENDED FOR ROUTINES · supported-calf-stretch

Category: Calves · Body region: lower_body · Modality: stretch

Muscles: Gastrocnemius (primary), Soleus (primary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, warmup

Banded Scapular Retraction id/uuid: 1877

de: Schulterblatt-Retraktion mit Widerstandsband · en: Banded Scapular Retraction · es: Retracción escapular con banda · fr: Rétraction scapulaire à l'élastique · it: Retrazione scapolare con elastico · ja: バンド・スキャプラリトラクション
active · RECOMMENDED FOR ROUTINES · banded-scapular-retraction

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Middle traps (primary), Rear delt (secondary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Incline DB Y-Raise id/uuid: 1879

de: Y-Raise mit Kurzhanteln auf der Schrägbank · en: Incline DB Y-Raise · es: Elevación en Y con mancuernas en banco inclinado · fr: Élévation en Y aux haltères sur banc incliné · it: Alzate a Y su panca inclinata con manubri · ja: インクライン・ダンベルYレイズ
active · RECOMMENDED FOR ROUTINES · incline-db-y-raise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Lower traps (primary), Front delt (secondary), Rhomboids (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab

Decline Pushups id/uuid: 188

de: Negativ Pushups · en: Decline Pushups · es: Flexiones Declinadas
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · decline-pushups

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Deltoid (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

DB Wrist Extension id/uuid: 1881

de: Handgelenkstreckung mit Kurzhanteln · en: DB Wrist Extension · es: Extensión de muñeca con mancuernas · fr: Extension des poignets aux haltères · it: Estensione dei polsi con manubrio · ja: ダンベル・リストエクステンション
active · RECOMMENDED FOR ROUTINES · db-wrist-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist extensors (primary), Brachioradialis (secondary), Wrist flexors (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab

Cable Lateral Raise from Waist Height id/uuid: 1882

de: Seitheben am Kabelzug auf Hüfthöhe · en: Cable Lateral Raise from Waist Height · es: Elevación lateral en polea a la altura de la cintura · fr: Élévation latérale à la poulie à hauteur de taille · it: Alzate laterali al cavo alto · ja: ハイケーブル・ラテラルレイズ (腰高さプーリー)
active · RECOMMENDED FOR ROUTINES · high-cable-lateral-raise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Machine Chest Press id/uuid: 1883

de: Brustpresse (Maschine) · en: Machine Chest Press
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · machine-chest-press

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Biceps brachii (secondary), Brachialis (secondary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Shinbox IR Stretch id/uuid: 1884

de: Shinbox-Innenrotations-Dehnung · en: Shinbox IR Stretch · es: Estiramiento de rotación interna en shinbox · fr: Étirement en rotation interne en position shinbox · it: Shinbox IR stretch · ja: シンボックス・内旋ストレッチ
active · RECOMMENDED FOR ROUTINES · shinbox-ir-stretch

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Gluteus minimus (primary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

YTWL Exercise id/uuid: 1885

de: YTWL-Übung · en: YTWL Exercise · es: Ejercicio YTWL · fr: Exercice YTWL · it: Esercizio YTWL · ja: YTWLエクササイズ
active · RECOMMENDED FOR ROUTINES · ytwl-exercise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Lower traps (primary), Middle traps (primary), Rear delt (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Supine Hip Abduction id/uuid: 1886

de: Hüftabduktion in Rückenlage · en: Supine Hip Abduction · es: Abducción de cadera en supino · fr: Abduction de hanche en décubitus dorsal · it: Abduzione dell'anca in posizione supina · ja: スーパイン・ヒップアブダクション
active · RECOMMENDED FOR ROUTINES · supine-hip-abduction

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab

Decline Bench Leg Raise id/uuid: 1889

de: Beinheben auf der Negativbank · en: Decline Bench Leg Raise · es: Elevación de piernas en banco declinado · fr: Relevé de jambes sur banc décliné · it: Sollevamento gambe su panca declinata · ja: デクラインベンチ・レッグレイズ
active · RECOMMENDED FOR ROUTINES · decline-bench-leg-raise

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Decline bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Deficit Deadlift id/uuid: 189

de: Defizit Kreuzheben · en: Deficit Deadlift · es: Peso Muerto con Déficit · fr: Soulevé de terre en déficit · it: Stacco da terra con deficit con bilanciere · ja: バーベル・デフィジット・デッドリフト
active · RECOMMENDED FOR ROUTINES · deficit-deadlift

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Forearms (secondary), Hamstrings (secondary), Latissimus dorsi (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Overhead Barbell Press id/uuid: 1893

de: Langhantel-Überkopfdrücken · en: Overhead Barbell Press · es: Press de barra por encima de la cabeza · fr: Développé militaire à la barre · it: Lento avanti con bilanciere in piedi (Military press) · ja: バーベル・オーバーヘッドプレス
active · RECOMMENDED FOR ROUTINES · overhead-barbell-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Upper traps (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Close-Grip Bench Press id/uuid: 1897

de: Enges Bankdrücken · en: Close-Grip Bench Press
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · close-grip-bench-press

Category: Chest · Body region: upper_body · Modality: —

Muscles: Triceps brachii (primary), Pectoralis major (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Cable Rope Triceps Pushdown id/uuid: 1900

de: Trizepsdrücken am Seil · en: Cable Rope Triceps Pushdown · es: Extensiones de tríceps con cuerda en polea · fr: Extensions triceps à la corde · it: Pushdown tricipiti al cavo con corda · ja: ロープ・トライセプスプッシュダウン
active · RECOMMENDED FOR ROUTINES · tricep-rope-pushdowns

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Clean and Press id/uuid: 1901

de: Umsetzen und Drücken · en: Clean and Press · es: Cargada y press · fr: Épaulé-développé (clean and press) · it: Girata e distensione con bilanciere · ja: バーベル・クリーン＆プレス
active · RECOMMENDED FOR ROUTINES · clean-and-press

Category: Shoulders · Body region: full_body · Modality: strength

Muscles: Front delt (primary), Quadriceps (primary), Erector spinae (secondary), Gluteus maximus (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Weighted push-ups id/uuid: 1902

de: Liegestütze mit Zusatzgewicht · en: Weighted push-ups · es: Flexiones con peso · fr: Pompes lestées · it: Piegamenti con sovraccarico · ja: 加重プッシュアップ
active · RECOMMENDED FOR ROUTINES · weighted-push-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Walking Lunges id/uuid: 1903

de: Ausfallschritte im Gehen · en: Walking Lunges
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · walking-lunges

Category: Legs · Body region: lower_body · Modality: —

Muscles: Quadriceps (primary), Gluteus maximus (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Pec Deck id/uuid: 1904

de: Pec Deck (Butterfly) · en: Pec Deck · fr: Pec Deck à la machine · it: Pec Deck alla macchina per pettorali · ja: ペックデックマシン
active · RECOMMENDED FOR ROUTINES · pec-deck

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Cable Pullback with Back Extension id/uuid: 1905

de: Pullback am Kabelzug · en: Cable Pullback with Back Extension · es: Pullback en polea con extensión de espalda · fr: Tirage arrière à la poulie avec extension lombaire · it: Pullback al cavo con estensione lombare · ja: ケーブル・プルバック (ベントオーバー・プルバック)
active · RECOMMENDED FOR ROUTINES · pullback

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Latissimus dorsi (primary), Biceps brachii (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Glute Bridge with Alternating Leg Extension id/uuid: 1906

de: Beckenheben mit abwechselnder Beinstreckung · en: Glute Bridge with Alternating Leg Extension · es: Puente de glúteos con extensión alterna de piernas · fr: Pont fessier avec extension alternée des jambes · it: Ponte per glutei con estensione alternata delle gambe · ja: ヒップブリッジ・オルタネイティング・レッグエクステンション
active · RECOMMENDED FOR ROUTINES · hip-bridge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Unilateral Lunges (Split Squats) id/uuid: 1907

de: Einbeinige Ausfallschritte (Split Squats) · en: Unilateral Lunges (Split Squats) · fr: Fentes unilatérales (Split Squats) · it: Affondi monolaterali sul posto (Split Squats) · ja: 片脚ランジ
active · RECOMMENDED FOR ROUTINES · unilateral-lunges

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Butterfly Superman id/uuid: 1908

de: Butterfly-Superman (Superman mit Händen am Hinterkopf) · en: Butterfly Superman · fr: Superman papillon au sol · it: Superman a farfalla a terra · ja: バタフライ・スーパーマン
active · RECOMMENDED FOR ROUTINES · butterfly-superman

Category: Back · Body region: core · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Lying Leg Circles id/uuid: 1909

de: Beinkreisen in Rückenlage · en: Lying Leg Circles · es: Círculos con las piernas en el suelo · fr: Cercles avec les jambes au sol · it: Circonduzioni delle gambe da supino (Lying Leg Circles) · ja: ライイング・レッグサークル (レッグホイール)
active · RECOMMENDED FOR ROUTINES · leg-wheel

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Kneeling Superman (Bird Dog) id/uuid: 1910

de: Kniender Superman (Bird Dog) · en: Kneeling Superman (Bird Dog) · es: Superman de rodillas (Bird Dog) · fr: Superman à genoux (Bird Dog) · it: Superman in ginocchio a terra · ja: ニーリング・スーパーマン (バードドッグ)
active · RECOMMENDED FOR ROUTINES · kneeling-superman

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Rear delt (secondary), Hamstrings (secondary), Obliques (secondary), Rectus abdominis (secondary), Middle traps (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: activation, prehab, warmup

Cat Plank id/uuid: 1911

de: Katzen-Plank · en: Cat Plank · es: Plancha del gato (Cat Plank) · fr: Planche du chat (Cat Plank) · it: Plank del gatto a terra (Cat Plank) · ja: キャットプランク
active · RECOMMENDED FOR ROUTINES · cat-plank

Category: Legs · Body region: full_body · Modality: strength

Muscles: Quadriceps (primary), Rectus abdominis (primary), Deltoid (secondary), Serratus anterior (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Seated Core Rotation (Russian Twist) id/uuid: 1912

de: Rumpfrotation im Sitzen (Russian Twist) · en: Seated Core Rotation (Russian Twist) · es: Rotación de core sentado (Russian Twist) · fr: Rotation du tronc assis (Russian Twist) · it: Rotazioni del busto da seduto a terra (Core Rotation) · ja: シーテッド・コアローテーション
active · RECOMMENDED FOR ROUTINES · core-rotation

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Single-Leg Glute Bridge (Unilateral Hip Thrust) id/uuid: 1913

de: Einbeiniges Beckenheben (Single-Leg Glute Bridge) · en: Single-Leg Glute Bridge (Unilateral Hip Thrust) · fr: Pont fessier à une jambe (Single-Leg Glute Bridge) · it: Ponte per glutei a una gamba (Single-Leg Glute Bridge) · ja: シングルレッグ・ヒップスラスト
active · RECOMMENDED FOR ROUTINES · unilateral-hip-thrust

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation

Parallel Bar Support Hold id/uuid: 1914

de: Stützhalten am Barren (Support Hold) · en: Parallel Bar Support Hold · es: Soporte isométrico en paralelas (Support Hold) · fr: Maintien isométrique aux barres parallèles (Support Hold) · it: Tenuta isometrica alle parallele (Support Hold) · ja: パラレルバー・アイソメトリックホールド
active · RECOMMENDED FOR ROUTINES · isometria-alle-parallele

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Dip bars

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Quadruped Hip Abduction (Fire Hydrant) id/uuid: 1915

de: Hüftabduktion im Vierfüßlerstand (Fire Hydrant) · en: Quadruped Hip Abduction (Fire Hydrant) · es: Abducción de cadera en cuadrupedia (Fire Hydrant) · fr: Abduction de hanche à quatre pattes (Fire Hydrant) · it: Abduzione dell'anca a quattro zampe (Fire Hydrant) · ja: クワドラペッド・ヒップアブダクション (ファイヤーハイドラント)
active · RECOMMENDED FOR ROUTINES · quadruped-hip-abduction

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Obliques (secondary)
Equipment: Resistance band, Mat

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, warmup

Tuck Planche id/uuid: 1916

de: Tuck Planche (eingehockte Planche) · en: Tuck Planche · fr: Tuck planche (gainage planche groupée) · it: Tuck Planche a terra · ja: タックプランシェ
active · RECOMMENDED FOR ROUTINES · tuck-planche

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Serratus anterior (primary), Pectoralis major (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Legend Plate-Loaded Chest Press id/uuid: 1918

de: Brustpresse an der Maschine (Legend) · en: Legend Plate-Loaded Chest Press · fr: Développé assis pour pectoraux (Legend) · it: Chest press per pettorali (Legend) · ja: チェストプレスマシン (Legend)
active · RECOMMENDED FOR ROUTINES · legend-chest-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Extreme Chest Stretch id/uuid: 1919

de: Intensive Brustdehnung · en: Extreme Chest Stretch · fr: Étirement intense des pectoraux · it: Allungamento intenso per pettorali · ja: 大胸筋ディープストレッチ
active · RECOMMENDED FOR ROUTINES · extreme-pec-stretch

Category: Chest · Body region: upper_body · Modality: stretch

Muscles: Pectoralis major (primary), Biceps brachii (secondary), Front delt (secondary)
Equipment: Bodyweight, Flat bench

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, finisher

Extreme Shoulder Stretch id/uuid: 1920

de: Intensive Schulterdehnung · en: Extreme Shoulder Stretch · fr: Étirement intense des épaules · it: Allungamento intenso per spalle · ja: 肩部ディープストレッチ
active · RECOMMENDED FOR ROUTINES · extreme-shoulder-stretch

Category: Shoulders · Body region: upper_body · Modality: stretch

Muscles: Deltoid (primary), Biceps brachii (secondary), Pectoralis major (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, finisher

Extreme Lat Stretch id/uuid: 1921

de: Intensive Latissimusdehnung · en: Extreme Lat Stretch · fr: Étirement intense du grand dorsal · it: Allungamento intenso per dorsali · ja: 広背筋ディープストレッチ (エクストリーム・ラットストレッチ)
active · RECOMMENDED FOR ROUTINES · extreme-lat-stretch

Category: Back · Body region: upper_body · Modality: stretch

Muscles: Latissimus dorsi (primary), Pectoralis major (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, finisher

Seated Cable Chest Fly id/uuid: 1922

de: Kabelzug-Flyes im Sitzen · en: Seated Cable Chest Fly · es: Aperturas de pecho en polea sentado · fr: Écarté à la poulie assis (pectoraux) · it: Croci ai cavi da seduto · ja: シーテッド・ケーブルフライ
active · RECOMMENDED FOR ROUTINES · seated-cable-chest-fly

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

gym80 3008 Abdominal Crunch Machine id/uuid: 1924

de: Bauchpresse an der Maschine (gym80 3008) · en: gym80 3008 Abdominal Crunch Machine · fr: Crunch abdominal à la machine · it: Crunch addominale alla macchina 3008 · ja: アブドミナルクランチ 3008
active · RECOMMENDED FOR ROUTINES · 3008-abdominal-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Barbell Silverback Shrug id/uuid: 1925

de: Silverback-Shrugs mit der Langhantel · en: Barbell Silverback Shrug · es: Encogimientos Silverback con barra · fr: Haussement d'épaules Silverback à la barre · it: Scrollate Silverback a busto flesso con bilanciere · ja: バーベル・シルバーバックシュラッグ
active · RECOMMENDED FOR ROUTINES · barbell-silverback-shrug

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Forearms (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse-Grip Lat Pulldown (Inverted Lat Pulldown) id/uuid: 1927

de: Latzug im Untergriff (Reverse Grip Lat Pulldown) · en: Reverse-Grip Lat Pulldown (Inverted Lat Pulldown) · es: Jalón al pecho con agarre supino (invertido) · fr: Tirage vertical en supination (prise inversée) · it: Lat machine a presa inversa · ja: リバースグリップ・ラットプルダウン (インバーテッド・ラットプル)
active · RECOMMENDED FOR ROUTINES · inverted-lat-pull-down

Category: Back · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary), Brachialis (secondary), Rhomboids (secondary), Teres major (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Seated Cable Row with V-Grip id/uuid: 1928

de: Sitzendes Rudern am Kabelzug mit V-Griff · en: Seated Cable Row with V-Grip · es: Remo sentado en polea con agarre en V · fr: Tirage assis à la poulie avec poignée en V · it: Rematore da seduto al cavo con presa a V · ja: シーテッド・Vグリップ・ケーブルロー
active · RECOMMENDED FOR ROUTINES · seated-v-grip-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Straight-Arm Band Pulldown id/uuid: 1929

de: Latzug mit gestreckten Armen am Widerstandsband · en: Straight-Arm Band Pulldown · es: Jalón con brazos rectos con banda elástica · fr: Tirage bras tendus avec bande élastique · it: Trazioni alla sbarra assistite · ja: アシステッド・プルアップ (補助付き懸垂)
active · RECOMMENDED FOR ROUTINES · assisted-pull-up

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Resistance band, Pull-up bar

Tracking: bodyweight_reps · Load: assisted · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Diagonal Shoulder Press id/uuid: 193

de: Diagonales Schulterdrücken · en: Diagonal Shoulder Press · es: Press Diagonal para Hombros · fr: Développé épaules en diagonale · it: Distensioni diagonali con bilanciere · ja: ダイアゴナル・バーベルショルダープレス
active · RECOMMENDED FOR ROUTINES · diagonal-shoulder-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Triceps brachii (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Spider Curl id/uuid: 1931

de: Spider-Curls mit Kurzhanteln · en: Dumbbell Spider Curl · es: Spider curl con mancuernas · fr: Spider curl avec haltères · it: Curl per bicipiti con manubri · ja: ダンベル・バイセップスカール
active · RECOMMENDED FOR ROUTINES · dumbbell-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse Crunch id/uuid: 1933

de: Umgekehrte Crunches (Reverse Crunches) · en: Reverse Crunch · es: Crunch invertido · fr: Crunch inversé · it: Crunch a terra per addominali · ja: アブドミナル・クランチ
active · RECOMMENDED FOR ROUTINES · abdominal-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Belt Squat Machine id/uuid: 1935

de: Belt Squat an der Maschine · en: Belt Squat Machine · es: Sentadilla en máquina con cinturón (Belt Squat) · fr: Squat à la machine avec ceinture (Belt Squat) · it: Squat alla cintura (Belt Squat) · ja: ベルトスクワット
active · RECOMMENDED FOR ROUTINES · belt-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

One-Arm Cable Rear Delt Fly id/uuid: 1936

de: Einarmige Reverse Flys am Kabelzug · en: One-Arm Cable Rear Delt Fly · es: Aperturas para deltoides posterior en polea a un brazo · fr: Oiseau à la poulie à un bras · it: Croci inverse al cavo a un braccio · ja: ワンハンド・ケーブルリアデルトフライ
active · RECOMMENDED FOR ROUTINES · cable-rear-delt-fly-single-arm

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Cat-Cow Stretch id/uuid: 1938

de: Katze-Kuh (Cat-Cow) · en: Cat-Cow Stretch · fr: Posture du chat-vache (Cat-Cow) · it: Posizione gatto-mucca (Cat-Cow) · ja: キャット＆カウ
active · RECOMMENDED FOR ROUTINES · cat-cow

Category: Back · Body region: core · Modality: mobility

Muscles: Erector spinae (primary), Rectus abdominis (primary), Serratus anterior (secondary), Trapezius (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: cooldown, prehab, warmup

Controlled Articular Rotations for Neck (Neck CARs) id/uuid: 1939

de: Kontrollierte Nackenrotationen (Neck CARs) · en: Controlled Articular Rotations for Neck (Neck CARs) · fr: Rotations articulaires contrôlées du cou (Neck CARs) · it: Rotazioni articolari controllate del collo (Neck CARs) · ja: 首のCARs (頸部回旋)
active · RECOMMENDED FOR ROUTINES · neck-cars

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Dips id/uuid: 194

de: Dips · en: Dips · es: Fondos en Paralelas · fr: Dips · it: Dips · ja: ディップス · pt: Fundos Para Tríceps
active · RECOMMENDED FOR ROUTINES · dips

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary)
Equipment: Bodyweight, Dip bars

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Diaphragmatic Breathing (Belly Breathing) id/uuid: 1940

de: Zwerchfellatmung (Bauchatmung) · en: Diaphragmatic Breathing (Belly Breathing) · fr: Respiration diaphragmatique au sol · it: Respirazione diaframmatica guidata · ja: 腹式呼吸
active · RECOMMENDED FOR ROUTINES · diaphragmatic-breathing

Category: Cardio · Body region: core · Modality: mobility

Muscles: Diaphragm (primary), Rectus abdominis (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Controlled Articular Rotations for Neck (Neck CARs) id/uuid: 1943

de: Kontrollierte Nackenrotationen (Neck CARs) · en: Controlled Articular Rotations for Neck (Neck CARs)
merged · NOT RECOMMENDED FOR NEW ROUTINES · neck-cars-1943

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Neck extensors (primary), Neck flexors (primary), Upper traps (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: cooldown, prehab, warmup

Dumbbell Snatch id/uuid: 1947

de: Kurzhantel-Reißen (Dumbbell Snatch) · en: Dumbbell Snatch · es: Arrancada con mancuerna (Dumbbell Snatch) · fr: Arraché avec haltère (Dumbbell Snatch) · it: Strappo con manubrio (Dumbbell Snatch) · ja: ダンベル・スナッチ
active · RECOMMENDED FOR ROUTINES · dumbbell-snatch

Category: Legs · Body region: full_body · Modality: strength

Muscles: Deltoid (primary), Gluteus maximus (primary), Hamstrings (primary), Calves (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory, conditioning, main_lift

Cossack Squat id/uuid: 1948

de: Kosaken-Kniebeuge (Cossack Squat) · en: Cossack Squat · es: Sentadilla cosaca (Cossack Squat) · fr: Squat cosaque (Cossack Squat) · it: Box squat su una gamba · ja: シングルレッグ・ボックススクワット
active · RECOMMENDED FOR ROUTINES · 1-leg-box-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Plyo box / step

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: unilateral · Tags: accessory

Limber 11 Mobility Routine id/uuid: 1949

de: Limber-11-Mobilitätsroutine · en: Limber 11 Mobility Routine · es: Rutina de movilidad Limber 11 · fr: Routine de mobilité Limber 11 · it: Routine di mobilità Limber 11 · ja: リンバー11 (モビリティルーティン)
active · RECOMMENDED FOR ROUTINES · limber-11

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Gluteus maximus (primary), Hamstrings (primary), Hip adductors (primary), Hip flexors (iliopsoas) (primary), Erector spinae (secondary), Gluteus medius (secondary), Quadriceps (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: prehab, warmup

Foam Roll IT Band id/uuid: 1950

de: Faszienrolle IT-Band (Tractus iliotibialis) · en: Foam Roll IT Band · fr: Automassage au rouleau de la bandelette ilio-tibiale · it: Rullata miofasciale sulla bandelletta ileotibiale · ja: 腸脛靭帯フォームローラー
active · RECOMMENDED FOR ROUTINES · foam-roll-it-band

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Quadriceps (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Foam Roll Adductors id/uuid: 1951

de: Faszienrolle Adduktoren · en: Foam Roll Adductors
deprecated · NOT RECOMMENDED FOR NEW ROUTINES · foam-roll-adductors

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hip adductors (primary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

SMR Glutes with Lacrosse Ball id/uuid: 1952

de: Faszienmassage Gesäß mit Lacrosseball · en: SMR Glutes with Lacrosse Ball · fr: Automassage des fessiers à la balle de crosse · it: Massaggio miofasciale glutei con pallina da lacrosse · ja: ラクロスボール・臀筋筋膜リリース
active · RECOMMENDED FOR ROUTINES · smr-glutes-lax-ball

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus maximus (primary), Gluteus medius (secondary)
Equipment: Bodyweight, Lacrosse ball / massage ball, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Bent-Knee Iron Cross id/uuid: 1953

de: Eisernes Kreuz mit angewinkelten Beinen (Bent-Knee Iron Cross) · en: Bent-Knee Iron Cross · fr: Croix de fer jambes fléchies au sol · it: Croce di ferro a ginocchia flesse a terra · ja: 屈膝アイアンクロス
active · RECOMMENDED FOR ROUTINES · bent-knee-iron-cross

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Gluteus medius (primary), Obliques (primary), Erector spinae (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: warmup

Roll-Overs into V-Sits id/uuid: 1954

de: Rollen in den V-Sitz (Roll-overs into V-sits) · en: Roll-Overs into V-Sits · fr: Roulades au sol vers le V-Sit · it: Rotolata a terra con salita a V-Sit · ja: ロールオーバーからVシット
active · RECOMMENDED FOR ROUTINES · roll-overs-into-v-sits

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Hamstrings (primary), Hip adductors (primary), Erector spinae (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: warmup

Fire Hydrant Circles id/uuid: 1956

de: Hydrantenkreisen (Fire Hydrant Circles) · en: Fire Hydrant Circles · fr: Rotations de la hanche à quatre pattes (Fire hydrant) · it: Circonduzioni dell'anca a idrante (Fire Hydrant Circles) · ja: ファイヤーハイドラント・サークル
active · RECOMMENDED FOR ROUTINES · fire-hydrant-circles

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus medius (primary), Gluteus minimus (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: activation, prehab, warmup

Seated Piriformis Stretch id/uuid: 1959

de: Sitzende Piriformis-Dehnung · en: Seated Piriformis Stretch · es: Estiramiento del piriforme sentado · fr: Étirement du piriforme assis · it: Stretching del piriforme da seduto · ja: シーテッド・ピリフォルミス・ストレッチ
active · RECOMMENDED FOR ROUTINES · seated-piriformis-stretch

Category: Legs · Body region: lower_body · Modality: stretch

Muscles: Gluteus maximus (primary), Gluteus medius (primary)
Equipment: Bodyweight, Chair / elevated surface, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Rear-Foot-Elevated Hip Flexor Stretch id/uuid: 1960

de: Hüftbeuger-Dehnung mit erhöhtem hinterem Fuß · en: Rear-Foot-Elevated Hip Flexor Stretch · es: Estiramiento del flexor de cadera con pie trasero elevado · fr: Étirement des fléchisseurs de hanche avec pied arrière surélevé · it: Allungamento dei flessori dell'anca con piede posteriore rialzato · ja: リアフットエレベーテッド・ヒップフレクサーストレッチ
active · RECOMMENDED FOR ROUTINES · rear-foot-elevated-hip-flexor-stretch

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Hip flexors (iliopsoas) (primary), Rectus femoris (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Step Jack (Low-Impact Jumping Jack) id/uuid: 1962

de: Step Jack (Hampelmann ohne Springen) · en: Step Jack (Low-Impact Jumping Jack) · es: Step Jack (Jumping jack de bajo impacto) · fr: Step Jack (Jumping jack à faible impact) · it: Step Jack a basso impatto · ja: ステップジャック
active · RECOMMENDED FOR ROUTINES · step-jack

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Deltoid (secondary), Gluteus medius (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Slow Squat id/uuid: 1963

de: Langsame Kniebeuge (Tempo Squat) · en: Slow Squat · es: Sentadilla a tempo lenta · fr: Squat lent au tempo (Tempo Squat) · it: Squat a corpo libero a ritmo controllato · ja: スロースクワット
active · RECOMMENDED FOR ROUTINES · slow-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Wide Push-Up id/uuid: 1964

de: Breiter Liegestütz · en: Wide Push-Up · es: Flexiones con agarre ancho · fr: Pompes prise large (Wide Push-Up) · it: Piegamenti a presa larga · ja: ワイドグリップ・プッシュアップ
active · RECOMMENDED FOR ROUTINES · wide-push-up

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Standing Knee Raise id/uuid: 1965

de: Knieheben im Stand (Standing Knee Raise) · en: Standing Knee Raise · es: Elevaciones de rodilla de pie · fr: Montées de genou debout · it: Marcia sul posto a ginocchia alte · ja: マーチング・ハイニー
active · RECOMMENDED FOR ROUTINES · marching-high-knees

Category: Legs · Body region: full_body · Modality: cardio

Muscles: Hip flexors (iliopsoas) (primary), Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: activation, conditioning, warmup

Half-Kneeling Thoracic Rotation id/uuid: 1966

de: Brustwirbelsäulen-Rotation im halben Kniestand · en: Half-Kneeling Thoracic Rotation · es: Rotación torácica en posición de zancada (Half-Kneeling) · fr: Rotation thoracique en fente basse contre un mur · it: Rotazione toracica in mezza ginocchia · ja: ハーフニーリング・ソラシックローテーション
active · RECOMMENDED FOR ROUTINES · 1-2-kneeling-thoracic-rotation

Category: Abs · Body region: core · Modality: mobility

Muscles: Obliques (primary), Deltoid (secondary), Erector spinae (secondary), Gluteus medius (secondary)
Equipment: Bodyweight, Mat, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: unilateral · Tags: prehab, warmup

Seated Dumbbell Overhead Press id/uuid: 1967

de: Schulterdrücken mit Kurzhanteln im Sitzen · en: Seated Dumbbell Overhead Press · fr: Développé épaules assis avec haltères · it: Lento avanti da seduto con manubri · ja: シーテッド・ダンベルフロントプレス
active · RECOMMENDED FOR ROUTINES · lento-avanti-seduto

Category: Back · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Single-Arm Dumbbell Shoulder Press id/uuid: 1968

de: Einarmiges Schulterdrücken mit Kurzhantel · en: Single-Arm Dumbbell Shoulder Press · es: Press de hombro con mancuerna a un brazo · fr: Développé épaules unilatéral avec haltère · it: Distensioni per spalle a un braccio con manubrio · ja: ワンハンド・ダンベルショルダープレス
active · RECOMMENDED FOR ROUTINES · single-arm-dumbbell-shoulder-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Obliques (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: unilateral · Tags: accessory

Single-Arm Cable Triceps Pushdown id/uuid: 1969

de: Einarmiges Trizepsdrücken am Kabelzug · en: Single-Arm Cable Triceps Pushdown · es: Extensión de tríceps en polea a un brazo · fr: Extension triceps unilatérale à la poulie · it: Spinte in basso al cavo a un braccio (Pushdown) · ja: ワンハンド・ケーブルプッシュダウン
active · RECOMMENDED FOR ROUTINES · single-arm-cable-pushdown

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Dips Between Two Benches id/uuid: 197

de: Dips zwischen zwei Bänken · en: Dips Between Two Benches · es: Fondos entre Bancos · fr: Dips entre deux bancs · it: Dip tra due panche · ja: ベンチディップス
active · RECOMMENDED FOR ROUTINES · dips-between-two-benches

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary), Deltoid (secondary), Pectoralis major (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Kettlebell Sumo High Pull id/uuid: 1970

de: Kettlebell Sumo High Pull · en: Kettlebell Sumo High Pull · es: Sumo high pull con kettlebell · fr: Tirage haut sumo à la kettlebell (Sumo High Pull) · it: Sumo high pull con kettlebell · ja: ケトルベル・スモウハイプル
active · RECOMMENDED FOR ROUTINES · kettlebell-sumo-high-pull

Category: Back · Body region: full_body · Modality: strength

Muscles: Gluteus maximus (primary), Upper traps (primary), Side delt (secondary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Mentzer Pulldown id/uuid: 1971

de: Mentzer-Latzug · en: Mentzer Pulldown · es: Jalón Mentzer · fr: Tirage Mentzer · it: Pulldown alla Mentzer al cavo · ja: メンツァー・プルダウン
active · RECOMMENDED FOR ROUTINES · mentzer-pulldown

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Latissimus dorsi (primary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Single-Arm Lat Pulldown id/uuid: 1972

de: Einarmiger Latzug · en: Single-Arm Lat Pulldown · es: Jalón al pecho unilateral · fr: Tirage vertical à un bras · it: Lat machine unilaterale con maniglia · ja: ワンハンド・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · single-arm-lat-pulldown

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Arnold Shoulder Press id/uuid: 20

de: Arnold Press · en: Arnold Shoulder Press · es: Press Arnold · fr: Développé Arnold avec haltères · it: Lento Arnold con manubri · ja: アーノルドプレス
active · RECOMMENDED FOR ROUTINES · arnold-shoulder-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (primary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Concentration Curl id/uuid: 202

de: Kurzhantel-Konzentrationscurl · en: Dumbbell Concentration Curl · es: Curl de concentración con mancuerna · fr: Curl biceps avec haltère · it: Curl concentrato con manubrio · ja: ダンベル・コンセントレーションカール
active · RECOMMENDED FOR ROUTINES · dumbbell-concentration-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Dumbbell Goblet Squat id/uuid: 203

de: Goblet Squat mit Kurzhantel · en: Dumbbell Goblet Squat · es: Sentadilla goblet con mancuerna · fr: Squat goblet avec haltère · it: Goblet squat con manubrio · ja: ダンベル・ゴブレットスクワット
active · RECOMMENDED FOR ROUTINES · dumbbell-goblet-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Incline Curl id/uuid: 204

de: Schrägbank-Bizepscurls mit Kurzhanteln · en: Dumbbell Incline Curl · es: Curl Inclinado con Mancuernas · fr: Curl incliné aux haltères · it: Curl con manubri su panca inclinata · ja: インクライン・ダンベルカール
active · RECOMMENDED FOR ROUTINES · dumbbell-incline-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps long head (primary), Brachialis (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Lunges Standing id/uuid: 205

cs: Výpad Statický · de: Ausfallschritte mit Kurzhanteln im Stehen · en: Dumbbell Lunges Standing · es: Zancadas con Mancuernas · fr: Fentes debout avec haltères · it: Affondi sul posto con manubri · ja: スタンディング・ダンベルランジ
active · RECOMMENDED FOR ROUTINES · dumbbell-lunges-standing

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory

Dumbbell Lunges Walking id/uuid: 206

de: Ausfallschritte im Gehen mit Kurzhanteln · en: Dumbbell Lunges Walking · es: Zancadas Caminando con Mancuernas · fr: Fentes marchées avec haltères · it: Affondi camminati con manubri · ja: ウォーキング・ダンベルランジ
active · RECOMMENDED FOR ROUTINES · dumbbell-lunges-walking

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory

Dumbbells on Scott Machine id/uuid: 208

de: Scott-Curl mit Kurzhanteln · en: Dumbbells on Scott Machine · es: Curl con Mancuernas en Banco Scott · fr: Curl Larry Scott avec haltères · it: Curl con manubri alla panca Scott · ja: ダンベル・プリーチャーカール
active · RECOMMENDED FOR ROUTINES · dumbbells-on-scott-machine

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Preacher bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Triceps Extension id/uuid: 211

de: Trizepsstrecken mit Kurzhantel · en: Dumbbell Triceps Extension · es: Press Francés con Mancuerna · fr: Extension des triceps à l'haltère · it: Estensioni per tricipiti sopra la testa con manubrio · ja: ダンベル・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · dumbbell-triceps-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Facepull id/uuid: 222

de: Face Pulls · en: Facepull · es: Jalón a la Cara · fr: Tirage à la face (Face pull) · it: Face pull al cavo · ja: フェイスプル
active · RECOMMENDED FOR ROUTINES · facepull

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Middle traps (primary), Biceps brachii (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab

Flutter Kicks id/uuid: 235

de: Flutter Kicks · en: Flutter Kicks · es: Patadas de Aleteo · fr: Battements de jambes · it: Flutter Kicks a terra · ja: フラッターキック
active · RECOMMENDED FOR ROUTINES · flutter-kicks

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Fly With Cable id/uuid: 237

de: Kabelzug-Fliegende · en: Fly With Cable · es: Cruce de Poleas para Pecho · fr: Écarté à la poulie vis-à-vis · it: Croci ai cavi per il petto · ja: ケーブル・フライ
active · RECOMMENDED FOR ROUTINES · fly-with-cable

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Fly With Dumbbells id/uuid: 238

de: Kurzhantel-Fliegende auf der Flachbank · en: Fly With Dumbbells · es: Aperturas con Mancuernas · fr: Écarté aux haltères · it: Croci con manubri su panca piana · ja: ダンベル・フライ
active · RECOMMENDED FOR ROUTINES · fly-with-dumbbells

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Decline Dumbbell Fly id/uuid: 239

de: Kurzhantel-Fliegende auf der Negativbank · en: Decline Dumbbell Fly · es: Aperturas con Mancuernas Declinadas · fr: Écarté aux haltères sur banc décliné · it: Croci con Manubri su Panca Declinata · ja: デクライン・ダンベルフライ
active · RECOMMENDED FOR ROUTINES · fly-with-dumbbells-decline-bench

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Mid/lower chest (sternocostal) (primary), Front delt (secondary)
Equipment: Dumbbell, Decline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Hip Airplane id/uuid: 2447

de: Hip Airplane (Standwaage-Hüftrotation) · en: Hip Airplane · es: Hip Airplane · fr: Hip Airplane (rotation de hanche) · it: Hip airplane a corpo libero · ja: ヒップエアプレーン
active · RECOMMENDED FOR ROUTINES · hip-airplane

Category: Legs · Body region: lower_body · Modality: mobility

Muscles: Gluteus maximus (primary), Gluteus medius (primary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: activation, prehab, warmup

Reverse Clamshell id/uuid: 2448

de: Reverse Clamshell (Umgekehrte Muschel) · en: Reverse Clamshell · es: Almeja inversa (Reverse Clamshell) · fr: Clamshell inversé · it: Clamshell inverso a terra · ja: リバース・クラムシェル
active · RECOMMENDED FOR ROUTINES · reverse-clamshell

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus minimus (primary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab, warmup

Clamshell to Reverse Clamshell id/uuid: 2449

de: Clamshell zu Reverse Clamshell · en: Clamshell to Reverse Clamshell · es: Almeja combinada con almeja inversa · fr: Clamshell combiné avec clamshell inversé · it: Clamshell e reverse clamshell combinati · ja: クラムシェル・トゥ・リバースクラムシェル
active · RECOMMENDED FOR ROUTINES · clamshell-to-reverse-clamshell

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus maximus (secondary), Gluteus minimus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab, warmup

Dumbbell Skull Crusher id/uuid: 245

de: Kurzhantel-French-Press · en: Dumbbell Skull Crusher · es: Press Francés con Mancuernas · fr: Barre au front aux haltères · it: French press con manubri (Skull crusher) · ja: ダンベル・スカルクラッシャー
active · RECOMMENDED FOR ROUTINES · skullcrusher-dumbbells

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Barbell Wrist Curl id/uuid: 2452

de: Handgelenkcurls mit Langhantel · en: Barbell Wrist Curl · es: Curl de muñeca con barra · fr: Flexion des poignets à la barre (avant-bras) · it: Flessioni dei polsi con bilanciere (Wrist Curl) · ja: バーベル・リストカール
active · RECOMMENDED FOR ROUTINES · curl-de-muneca-con-barra

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

YTW Raises id/uuid: 2454

de: YTW-Heben (Schulterblatt-Aktivierung) · en: YTW Raises · fr: Élévations Y-T-W au sol · it: Alzate Y-T-W a terra per spalle e dorso · ja: YTWレイズ (肩甲骨安定化エクササイズ)
active · RECOMMENDED FOR ROUTINES · ytw-raises

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Lower traps (primary), Middle traps (primary), Rear delt (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Skullcrusher EZ-Bar id/uuid: 246

de: French-Press mit SZ-Stange · en: Skullcrusher EZ-Bar · es: Press Francés con Barra SZ · fr: Barre au front à la barre EZ · it: French press con bilanciere EZ (Skull crusher) · ja: EZバー・スカルクラッシャー
active · RECOMMENDED FOR ROUTINES · skullcrusher-sz-bar

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: EZ bar, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Glute-Ham Raise (GHR) id/uuid: 2478

de: Glute-Ham-Raise (GHR) · en: Glute-Ham Raise (GHR) · fr: Glute-Ham Raise (GHR) · it: Glute-Ham Raise (GHR) · ja: グルートハムレイズ (GHR)
active · RECOMMENDED FOR ROUTINES · glute-ham-raise

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary), Gluteus maximus (secondary)
Equipment: Machine

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory, main_lift

Easy Continuous Swim (Freestyle) id/uuid: 2480

de: Lockeres Dauerschwimmen (Kraul) · en: Easy Continuous Swim (Freestyle) · fr: Nage continue allure modérée (crawl) · it: Nuoto continuo a ritmo blando (stile libero) · ja: イージースイム (クロール・有酸素持続泳)
active · RECOMMENDED FOR ROUTINES · easy-continuous-swim-freestyle

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Latissimus dorsi (primary), Calves (secondary), Gluteus maximus (secondary), Pectoralis major (secondary), Quadriceps (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Kickboard Flutter Kick id/uuid: 2481

de: Beinschlag mit Schwimmbrett · en: Kickboard Flutter Kick · fr: Battements de jambes avec planche · it: Battuta di gambe con tavoletta · ja: ビート板キック
active · RECOMMENDED FOR ROUTINES · kick-with-board

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary), Rectus abdominis (secondary)
Equipment: Other

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Bobbing Exhale Drill id/uuid: 2482

de: Ausatmungsübung im Wasser (Bobbing) · en: Bobbing Exhale Drill · fr: Exercice respiratoire d'immersion (Bobbing) · it: Esercizio di espirazione sott'acqua (Bobbing) · ja: ボビング呼吸ドリル
active · RECOMMENDED FOR ROUTINES · bobbing-exhale-drill

Category: Cardio · Body region: core · Modality: cardio

Muscles: Diaphragm (primary), Rectus abdominis (primary), Gluteus maximus (secondary), Quadriceps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: activation, prehab, warmup

Wall-Hold Head Rotation Drill id/uuid: 2483

de: Kopfdrehung am Beckenrand (Atemübung) · en: Wall-Hold Head Rotation Drill · fr: Rotation du buste en maintien au mur (piscine) · it: Rotazione del busto con presa a bordo vasca · ja: プール壁保持ローテーション
active · RECOMMENDED FOR ROUTINES · wall-hold-rotation

Category: Cardio · Body region: core · Modality: cardio

Muscles: External obliques (primary), Gluteus maximus (secondary), Quadriceps (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Wall

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: activation, prehab, warmup

Side-Kick Breathing with Kickboard id/uuid: 2484

de: Seitlicher Beinschlag mit Schwimmbrett (Atmung) · en: Side-Kick Breathing with Kickboard · fr: Battements latéraux avec planche et respiration · it: Calciata laterale con tavoletta e respirazione · ja: ビート板サイドキック呼吸ドリル
active · RECOMMENDED FOR ROUTINES · side-kick-breathing-kickboard

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), External obliques (secondary)
Equipment: Other

Tracking: distance_time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: unilateral · Tags: conditioning, warmup

Stroke-and-Roll Drill id/uuid: 2485

de: Armzug-Roll-Übung (Kraul-Rücken-Wechsel) · en: Stroke-and-Roll Drill · fr: Mouvements de bras et roulis (natation) · it: Esercizio di bracciata e rollio nel nuoto · ja: ストローク＆ロール・ドリル (水泳ローリング練習)
active · RECOMMENDED FOR ROUTINES · stroke-and-roll-drill

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Latissimus dorsi (primary), Gluteus maximus (secondary), External obliques (secondary), Pectoralis major (secondary), Quadriceps (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Deep-Water Recovery Bobbing id/uuid: 2486

de: Erholungs-Bobbing im Tiefwasser · en: Deep-Water Recovery Bobbing · fr: Récupération active par immersion (Bobbing) · it: Respirazione e rilassamento in acqua (Bobbing) · ja: リカバリーボビング
active · RECOMMENDED FOR ROUTINES · recovery-bobbing

Category: Cardio · Body region: core · Modality: cardio

Muscles: Diaphragm (primary), Rectus abdominis (primary), Gluteus maximus (secondary), Quadriceps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: cooldown, prehab

Cool-Down Swim id/uuid: 2487

de: Ausschwimmen (Cool-Down) · en: Cool-Down Swim · fr: Retour au calme en natation · it: Defaticamento in acqua a ritmo lento · ja: クールダウン・スイム (整理泳)
active · RECOMMENDED FOR ROUTINES · cool-down-swim

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Latissimus dorsi (primary), Calves (secondary), Gluteus maximus (secondary), Pectoralis major (secondary), Quadriceps (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: cooldown

Posterior Pelvic Tilt id/uuid: 2488

de: Hintere Beckenkippung (Posterior Pelvic Tilt) · en: Posterior Pelvic Tilt · fr: Rétroversion du bassin au sol · it: Retroversione del bacino a terra · ja: 骨盤後傾運動
active · RECOMMENDED FOR ROUTINES · posterior-pelvic-tilt

Category: Abs · Body region: core · Modality: mobility

Muscles: Rectus abdominis (primary), Gluteus maximus (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: activation, prehab, warmup

Seated Machine Low Row id/uuid: 2489

de: Tiefes Rudern an der Maschine · en: Seated Machine Low Row · fr: Rowing bas à la poulie · it: Rematore al macchinario (Low Row) · ja: ローロー (両手マシンローイング)
active · RECOMMENDED FOR ROUTINES · low-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Low Pulley Cable Row (Triangle Grip) id/uuid: 2490

de: Kabelrudern sitzend mit Dreiecksgriff · en: Low Pulley Cable Row (Triangle Grip) · fr: Tirage bas à la poulie (poignée triangle) · it: Rematore al cavo basso con triangolo · ja: ロープーリー・ケーブルロー (トライアングルグリップ)
active · RECOMMENDED FOR ROUTINES · pulley-low-with-triangle

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Seated Hip Abduction Machine id/uuid: 2491

de: Hüftabduktion an der Maschine · en: Seated Hip Abduction Machine · fr: Machine pour abducteurs · it: Abduzioni alla macchina per glutei · ja: アブダクターマシン
active · RECOMMENDED FOR ROUTINES · abductors

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus medius (primary), Gluteus maximus (secondary), Gluteus minimus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Seated Hip Adduction Machine id/uuid: 2492

de: Hüftadduktion an der Maschine · en: Seated Hip Adduction Machine · fr: Machine pour adducteurs · it: Adduzioni alla macchina per interno coscia · ja: アダクターマシン
active · RECOMMENDED FOR ROUTINES · adductors

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hip adductors (primary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: hip_adduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Adductor Side Plank (Copenhagen Plank) id/uuid: 2493

de: Adduktoren-Seitstütz (Copenhagen Plank) · en: Adductor Side Plank (Copenhagen Plank) · fr: Gainage latéral pour adducteurs (Copenhague) · it: Plank laterale per adduttori (Copenhagen Plank) · ja: コペンハーゲン・アダクタープランク
active · RECOMMENDED FOR ROUTINES · adductor-side-plank

Category: Legs · Body region: full_body · Modality: strength

Muscles: Hip adductors (primary), Obliques (primary), Gluteus medius (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: hip_adduction · Mechanic: compound · Laterality: unilateral · Tags: accessory, prehab

Band Terminal Knee Extension (TKE) id/uuid: 2494

de: Endgradige Kniestreckung mit Band (TKE) · en: Band Terminal Knee Extension (TKE) · fr: Extension terminale du genou avec élastique · it: Estensione terminale del ginocchio con elastico (TKE) · ja: チューブ・ターミナルニーエクステンション (TKE)
active · RECOMMENDED FOR ROUTINES · band-terminal-knee-extension

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary)
Equipment: Resistance band

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: knee_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory, activation, prehab, warmup

Seated Leg Curl Machine id/uuid: 2495

de: Beinbeugen sitzend an der Maschine · en: Seated Leg Curl Machine · fr: Flexion des jambes à la machine (Leg curl) · it: Leg curl per femorali alla macchina · ja: マシン・レッグカール
active · RECOMMENDED FOR ROUTINES · machine-leg-flexion

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Wall Push-Ups id/uuid: 2496

de: Wandliegestütze · en: Wall Push-Ups · fr: Pompes contre le mur · it: Piegamenti al muro (Livello base) · ja: ウォール・プッシュアップ (初心者向け)
active · RECOMMENDED FOR ROUTINES · wall-push-ups-vasco-l1

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Single-Arm Dumbbell Floor Press id/uuid: 2497

de: Einarmiges Kurzhantel-Bodendrücken · en: Single-Arm Dumbbell Floor Press · fr: Développé au sol unilatéral avec haltère (Floor press) · it: Distensioni a terra a un braccio con manubrio · ja: ワンハンド・ダンベルフロアプレス
active · RECOMMENDED FOR ROUTINES · db-floor-press-5kg-single-arm

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Obliques (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: unilateral · Tags: accessory

Pike Push-Ups id/uuid: 2498

de: Pike-Liegestütze · en: Pike Push-Ups · fr: Pompes en pique (Pike push-ups) · it: Pike push-ups per spalle a corpo libero · ja: パイク・プッシュアップ (自重肩トレーニング)
active · RECOMMENDED FOR ROUTINES · pike-push-ups-vasco-l1

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Serratus anterior (secondary), Upper traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Incline Push-Ups id/uuid: 2499

de: Erhöhte Liegestütze (Incline Push-Ups) · en: Incline Push-Ups · fr: Pompes inclinées mains surélevées · it: Piegamenti inclinati con mani su supporto · ja: インクライン・プッシュアップ (段差利用)
active · RECOMMENDED FOR ROUTINES · incline-push-ups-vasco-l2

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Chair / elevated surface

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Inverted Table Row id/uuid: 2501

de: Tisch-Körpergewichtsrudern (Inverted Row) · en: Inverted Table Row · fr: Rowing inversé sous une table · it: Rematore orizzontale a corpo libero sotto un tavolo · ja: テーブル・インバーテッドロー (自宅自重ローイング)
active · RECOMMENDED FOR ROUTINES · table-bodyweight-rows-vasco-l1

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Rectus abdominis (secondary), Middle traps (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Single-Arm Dumbbell Row id/uuid: 2502

de: Einarmiges Kurzhantelrudern · en: Single-Arm Dumbbell Row · fr: Rowing unilatéral avec haltère · it: Rematore a un braccio con manubrio · ja: ダンベル・ワンハンドロー
active · RECOMMENDED FOR ROUTINES · db-single-arm-row-5kg

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Doorframe Bodyweight Face Pull id/uuid: 2503

de: Face Pulls am Türrahmen (mit Handtuch) · en: Doorframe Bodyweight Face Pull · fr: Face pull au chambranle de porte avec serviette · it: Face pull a corpo libero allo stipite con asciugamano · ja: ドアフレーム＆タオル・フェイスプル
active · RECOMMENDED FOR ROUTINES · face-pulls-bodyweight-doorframe-towel

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Middle traps (primary), Biceps brachii (secondary), Rhomboids (secondary), Rotator cuff (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dumbbell Hammer Curls id/uuid: 2504

de: Kurzhantel-Hammercurls · en: Dumbbell Hammer Curls · fr: Curl marteau avec haltères · it: Curl a martello con manubri · ja: ダンベル・ハンマーカール
active · RECOMMENDED FOR ROUTINES · db-hammer-curls-5kg

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Dead Bug id/uuid: 2505

de: Dead Bug (Käfer-Übung) · en: Dead Bug · fr: Dead Bug au sol · it: Dead Bug a terra per stabilità del core · ja: デッドバグ (レベル1)
active · RECOMMENDED FOR ROUTINES · dead-bug-core-l1

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation, prehab, warmup

Forearm Plank id/uuid: 2507

de: Unterarmstütz (Plank) · en: Forearm Plank · fr: Gainage sur les avant-bras · it: Plank sugli avambracci per il core · ja: 前腕プランク (レベル1)
active · RECOMMENDED FOR ROUTINES · forearm-plank-core-l1

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Bird Dog id/uuid: 2508

de: Bird Dog (Vierfüßlerstand) · en: Bird Dog · fr: Bird Dog à quatre pattes · it: Bird Dog alternato a quattro zampe · ja: バードドッグ (レベル1)
active · RECOMMENDED FOR ROUTINES · bird-dog-core-l1

Category: Abs · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Deltoid (secondary), Obliques (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, activation, prehab, warmup

Side Plank id/uuid: 2509

de: Seitstütz (Side Plank) · en: Side Plank · es: Plancha lateral · fr: Gainage latéral (Planche latérale) · it: Plank laterale a terra · ja: サイドプランク (レベル1)
active · RECOMMENDED FOR ROUTINES · side-plank-core-l1

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Gluteus medius (secondary), Rectus abdominis (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation, warmup

Hollow Body Hold id/uuid: 2510

de: Hollow Body Hold (Schiffchen) · en: Hollow Body Hold · fr: Maintien en hollow body (Bateau) · it: Tenuta a barchetta a terra (Hollow Body Hold) · ja: ホローボディホールド (レベル1)
active · RECOMMENDED FOR ROUTINES · hollow-body-hold-core-l1

Category: Cardio · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Gluteus maximus (secondary), Hip flexors (iliopsoas) (secondary), External obliques (secondary), Quadriceps (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Band Triceps Pushdown id/uuid: 2522

de: Trizepsdrücken mit Widerstandsband · en: Band Triceps Pushdown · fr: Extension triceps avec bande élastique · it: Spinte per tricipiti con elastico · ja: バンド・トライセプスプルダウン
active · RECOMMENDED FOR ROUTINES · tricep-pull-down

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Resistance band

Tracking: weight_reps · Load: variable · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory, warmup

Serratus Wall Slide id/uuid: 2523

de: Serratus-Wandgleiten (Wall Slide) · en: Serratus Wall Slide · fr: Glissement contre le mur pour le dentelé antérieur · it: Scivolamento delle braccia al muro per dentato anteriore · ja: 前鋸筋ウォールスライド・ストレッチ
active · RECOMMENDED FOR ROUTINES · serratus-wall-slide-stretch

Category: Shoulders · Body region: upper_body · Modality: mobility

Muscles: Serratus anterior (primary), Rotator cuff (secondary), Lower traps (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: isolation · Laterality: bilateral · Tags: activation, prehab, warmup

Staggered-Stance Good Morning id/uuid: 2524

de: Good Morning in Schrittstellung · en: Staggered-Stance Good Morning · fr: Good Morning pieds écartés · it: Good Morning a gambe divaricate · ja: ワイドスタンス・グッドモーニング
active · RECOMMENDED FOR ROUTINES · straddle-stance-good-morning

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Hip adductors (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: unilateral · Tags: accessory

Couch Stretch id/uuid: 2525

de: Couch-Stretch (Hüftbeuger-Dehnung) · en: Couch Stretch · fr: Couch stretch (étirement sur canapé/mur) · it: Allungamento su divano/parete (Couch Stretch) · ja: カウチストレッチ (股関節前部伸展)
active · RECOMMENDED FOR ROUTINES · couch-stretch

Category: Legs · Body region: full_body · Modality: stretch

Muscles: Hip flexors (iliopsoas) (primary), Rectus femoris (primary), Gluteus maximus (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: other · Mechanic: isolation · Laterality: unilateral · Tags: cooldown, prehab, warmup

Long Lunge Pulse Stretch id/uuid: 2526

de: Tiefer Ausfallschritt mit Federn · en: Long Lunge Pulse Stretch · fr: Fente longue avec pulsations · it: Affondo lungo molleggiato per flessori dell'anca · ja: ロングランジ・パルスストレッチ
active · RECOMMENDED FOR ROUTINES · long-lunge-pulse-stretch

Category: Legs · Body region: full_body · Modality: mobility

Muscles: Gluteus maximus (primary), Hip flexors (iliopsoas) (primary), Latissimus dorsi (secondary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: unilateral · Tags: prehab, warmup

Front Split Stretch id/uuid: 2527

de: Spagat-Dehnung (Front Split) · en: Front Split Stretch · fr: Étirement du grand écart facial/sagittal · it: Allungamento in spaccata frontale · ja: フロントスプリット・ストレッチ
active · RECOMMENDED FOR ROUTINES · front-split-stretch

Category: Legs · Body region: full_body · Modality: stretch

Muscles: Hamstrings (primary), Hip flexors (iliopsoas) (primary), Gluteus maximus (secondary), Quadriceps (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: other · Mechanic: compound · Laterality: unilateral · Tags: cooldown, prehab

Squat Sky Reach Stretch id/uuid: 2528

de: Tiefe Kniebeuge mit Rotation (Sky Reach) · en: Squat Sky Reach Stretch · fr: Squat profond avec extension d'un bras vers le ciel · it: Accosciata profonda con estensione del braccio al cielo · ja: ディープスクワット・スカイリーチ
active · RECOMMENDED FOR ROUTINES · squat-sky-reach-stretch

Category: Chest · Body region: core · Modality: mobility

Muscles: Obliques (primary), Erector spinae (secondary), Latissimus dorsi (secondary), Pectoralis major (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: cooldown, warmup

Explosive Push-Ups id/uuid: 2529

de: Explosive Liegestütze · en: Explosive Push-Ups · fr: Pompes explosives (pliométriques) · it: Piegamenti esplosivi (Explosive Push-ups) · ja: エクスプロシブ・プッシュアップ
active · RECOMMENDED FOR ROUTINES · explosive-push-ups

Category: Chest · Body region: upper_body · Modality: plyometric

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: conditioning

Russian Push-Ups id/uuid: 2530

de: Russische Liegestütze (Russian Push-Ups) · en: Russian Push-Ups · fr: Pompes russes sur les avant-bras · it: Piegamenti russi con transizione sugli avambracci · ja: ロシアン・プッシュアップ
active · RECOMMENDED FOR ROUTINES · russian-push-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Elbow Lever id/uuid: 2531

de: Ellbogenhebel (Elbow Lever) · en: Elbow Lever · fr: Levier sur les coudes (Elbow Lever) · it: Elbow Lever (tenuta a leva sui gomiti) · ja: エルボーレバー
active · RECOMMENDED FOR ROUTINES · elbow-lever

Category: Abs · Body region: full_body · Modality: balance

Muscles: Erector spinae (primary), Gluteus maximus (primary), Rectus abdominis (secondary), Triceps brachii (secondary), Wrist flexors (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Planche Lean Hold id/uuid: 2532

de: Planche-Lean (Halten) · en: Planche Lean Hold · fr: Maintien penché en planche (Planche lean) · it: Tenuta sbilanciata in planche (Planche Lean) · ja: プランシェ・リーンホールド
active · RECOMMENDED FOR ROUTINES · planche-lean-hold

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Serratus anterior (primary), Pectoralis major (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, warmup

Arch Hang id/uuid: 2533

de: Bogenhang (Arch Hang) · en: Arch Hang · fr: Suspension en arche (Arch hang) · it: Sospensione ad arco alla sbarra (Arch Hang) · ja: アーチハング (胸椎伸展ぶら下がり)
active · RECOMMENDED FOR ROUTINES · arch-hang

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Lower traps (primary), Forearms (secondary), Rhomboids (secondary), Teres major (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Glute Bridge id/uuid: 2534

de: Glute Bridge (Beckenheben) · en: Glute Bridge · es: Puente de glúteos · fr: Pont de fessiers au sol (Glute Bridge) · it: Ponte per glutei a terra · ja: グルートブリッジ
active · RECOMMENDED FOR ROUTINES · d-puente-de-gluteos

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Erector spinae (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Isometric Leg Extension id/uuid: 2535

de: Isometrisches Beinstrecken · en: Isometric Leg Extension · fr: Leg extension isométrique · it: Leg extension isometrico · ja: アイソメトリック・レッグエクステンション
active · RECOMMENDED FOR ROUTINES · leg-extension-isometric

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary)
Equipment: Machine

Tracking: time · Load: external · Difficulty: intermediate · Pattern: knee_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory, activation, prehab

Isometric Bench Press id/uuid: 2536

de: Isometrisches Bankdrücken · en: Isometric Bench Press · fr: Développé couché isométrique · it: Distensioni su panca piana isometriche · ja: アイソメトリック・ベンチプレス
active · RECOMMENDED FOR ROUTINES · bench-press-isometric

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Flat bench

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Isometric Cable Overhead Press id/uuid: 2537

de: Isometrisches Schulterdrücken am Kabelzug · en: Isometric Cable Overhead Press · fr: Développé épaules isométrique à la poulie · it: Distensioni sopra la testa isometriche ai cavi · ja: アイソメトリック・ケーブル・オーバーヘッドプレス
active · RECOMMENDED FOR ROUTINES · overhead-press-isometric

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Isometric Cable Lateral Raise id/uuid: 2538

de: Isometrisches Seitheben am Kabelzug · en: Isometric Cable Lateral Raise · fr: Élévations latérales isométriques à la poulie · it: Alzate laterali isometriche ai cavi · ja: アイソメトリック・ケーブル・サイドレイズ
active · RECOMMENDED FOR ROUTINES · lateral-raise-isometric

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Isometric Dumbbell Preacher Curl id/uuid: 2539

de: Isometrischer Preacher Curl mit Kurzhantel · en: Isometric Dumbbell Preacher Curl · fr: Curl pupitre Larry Scott isométrique · it: Curl su panca Scott isometrico · ja: アイソメトリック・プリーチャーカール
active · RECOMMENDED FOR ROUTINES · preacher-curl-isometric

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Preacher bench

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Front Raises with Plates id/uuid: 254

de: Frontheben mit Hantelscheibe · en: Front Raises with Plates · es: Elevaciones Frontales con Disco · fr: Élévation frontale au disque · it: Alzate frontali con disco · ja: プレート・フロントレイズ
active · RECOMMENDED FOR ROUTINES · front-raises-with-plates

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Serratus anterior (secondary), Upper traps (secondary)
Equipment: Weight plate

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Isometric Lat Pulldown id/uuid: 2540

de: Isometrischer Latzug · en: Isometric Lat Pulldown · fr: Tirage vertical isométrique · it: Lat machine isometrica · ja: アイソメトリック・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · lat-pulldown-isometric

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary)
Equipment: Cable

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Single-Arm Isometric Triceps Pushdown id/uuid: 2541

de: Einarmiges isometrisches Trizepsdrücken am Kabelzug · en: Single-Arm Isometric Triceps Pushdown · fr: Extension triceps unilatérale isométrique à la poulie · it: Pushdown per tricipiti isometrico a un braccio · ja: シングルアーム・アイソメトリック・トライセプスプッシュダウン
active · RECOMMENDED FOR ROUTINES · triceps-pushdown-isometric

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps brachii (primary)
Equipment: Cable

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Boxing Training id/uuid: 2542

de: Boxtraining (Boxsack und Schattenboxen) · en: Boxing Training · fr: Boxe et frappes au sac · it: Allenamento di pugilato (sacco e vuoto) · ja: ボクシング (サンドバッグ打ち＆シャドー)
active · RECOMMENDED FOR ROUTINES · boxing

Category: Cardio · Body region: upper_body · Modality: cardio

Muscles: Deltoid (primary), Pectoralis major (primary), Triceps brachii (primary), Latissimus dorsi (secondary), External obliques (secondary), Rectus abdominis (secondary)
Equipment: Other

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: conditioning

Wrist Circles id/uuid: 2543

de: Handgelenkkreisen · en: Wrist Circles · fr: Rotations articulaires des poignets · it: Circonduzioni articolari dei polsi · ja: 手首回し (リストサークル)
active · RECOMMENDED FOR ROUTINES · wrist-circles

Category: Arms · Body region: upper_body · Modality: mobility

Muscles: Wrist extensors (primary), Wrist flexors (primary), Brachioradialis (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: bilateral · Tags: prehab, warmup

Front Raises id/uuid: 256

de: Frontheben mit Kurzhanteln · en: Front Raises · es: Elevaciones frontales · fr: Élévations frontales · it: Alzate frontali con manubri · ja: ダンベル・フロントレイズ
active · RECOMMENDED FOR ROUTINES · front-raises

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Front Squats id/uuid: 257

de: Frontkniebeuge · en: Front Squats · es: Sentadilla Frontal · fr: Front squat à la barre · it: Front squat con bilanciere · ja: バーベル・フロントスクワット
active · RECOMMENDED FOR ROUTINES · front-squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Erector spinae (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Front pull wide id/uuid: 258

de: Frontziehen Breit · en: Front pull wide · fr: Tirage vertical prise large à la poulie haute · it: Tirata al cavo alto a presa larga (Lat pulldown) · ja: ワイドグリップ・フロントラットプル
active · RECOMMENDED FOR ROUTINES · front-pull-wide

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Front Pull narrow id/uuid: 259

de: Frontziehen Eng · en: Front Pull narrow · fr: Tirage vertical prise serrée à la poulie haute · it: Tirata al cavo alto a presa stretta (Lat pulldown) · ja: ナローグリップ・フロントラットプル
active · RECOMMENDED FOR ROUTINES · front-pull-narrow

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Full Sit-Out id/uuid: 260

de: Sit-Out · en: Full Sit-Out · es: Sit Outs completos · fr: Sit-outs complets · it: Sit-Out a corpo libero · ja: フル・シットアウト
active · RECOMMENDED FOR ROUTINES · full-sit-outs

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning, warmup

Glute Bridge id/uuid: 265

de: Hüftheben (Glute Bridge) · en: Glute Bridge · es: Puente de glúteos · fr: Pont fessier · it: Ponte per glutei a terra (Glute Bridge) · ja: グルートブリッジ
active · RECOMMENDED FOR ROUTINES · glute-bridge

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, warmup

Good Mornings id/uuid: 268

de: Good Mornings · en: Good Mornings
merged · NOT RECOMMENDED FOR NEW ROUTINES · good-mornings

Category: Legs · Body region: lower_body · Modality: —

Muscles: Hamstrings (primary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Hammer Curls id/uuid: 272

de: Hammercurls · en: Hammer Curls · es: Curl Martillo · fr: Curls marteau · it: Hammer curl con manubri · ja: ダンベル・ハンマーカール · pt: Biceps Martelo
active · RECOMMENDED FOR ROUTINES · hammer-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Hammercurls on Cable id/uuid: 275

de: Hammercurls am Seil · en: Hammercurls on Cable · es: Biceps concentrado martillo con cable · fr: Curl marteau à la poulie · it: Curl a martello al cavo con corda · ja: ケーブル・ハンマーカール
active · RECOMMENDED FOR ROUTINES · hammercurls-on-cable

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Hand Grip id/uuid: 279

de: Unterarm-Gripper · en: Hand Grip · es: Fortalecedor de Agarre · fr: Pince de musculation des avant-bras (Hand Grip) · it: Molla per avambracci (Hand Grip) · ja: ハンドグリップ (握力トレーニング)
active · RECOMMENDED FOR ROUTINES · hand-grip

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Other

Tracking: bodyweight_reps · Load: variable · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Handstand Pushup id/uuid: 282

de: Handstand-Liegestütz · en: Handstand Pushup · es: Flexiones en pino · fr: Pompe en équilibre sur les mains · it: Piegamenti in verticale · ja: ハンドスタンド・プッシュアップ
active · RECOMMENDED FOR ROUTINES · handstand-pushup

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Serratus anterior (secondary), Upper traps (secondary)
Equipment: Bodyweight, Wall

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Hanging Leg Raise id/uuid: 283

de: Beinheben im Hang · en: Hanging Leg Raise · es: Elevaciones de Piernas (Colgado) · fr: Relevés de jambes suspendu · it: Addominali alla sbarra · ja: ハンギング・レッグレイズ
active · RECOMMENDED FOR ROUTINES · hanging-leg-raises

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Forearms (secondary), Obliques (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Hercules Pillars id/uuid: 284

de: Herkulessäulen am Kabelzug · en: Hercules Pillars · fr: Piliers d'Hercule à la poulie · it: Pilastri di Ercole ai cavi · ja: ヘラクレスピラー (ケーブルホールド)
active · RECOMMENDED FOR ROUTINES · hercules-pillars

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Deltoid (primary), Trapezius (secondary), Wrist flexors (secondary)
Equipment: Cable, Cable tower

Tracking: time_weight · Load: external · Difficulty: advanced · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, finisher

High Knee Jumps id/uuid: 285

de: Hohe Knie-Sprünge · en: High Knee Jumps · es: Saltos al Pecho · fr: Sauts genoux hauts · it: Jump squat con ginocchia al petto · ja: ハイニージャンプ
active · RECOMMENDED FOR ROUTINES · high-knee-jumps

Category: Cardio · Body region: full_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Hip flexors (iliopsoas) (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

High Pull id/uuid: 289

de: High Pull · en: High Pull · es: High pull · fr: Tirage haut (High pull) · it: Tirata alta con bilanciere · ja: ハイプル (バーベル・ハイプル)
active · RECOMMENDED FOR ROUTINES · high-pull

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Upper traps (primary), Rear delt (secondary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Hindu Squats id/uuid: 291

de: Hindu-Kniebeugen · en: Hindu Squats · es: Sentadillas Hindúes · fr: Squats hindous · it: Squat indiano (Hindu Squats) · ja: ヒンドゥースクワット
active · RECOMMENDED FOR ROUTINES · hindu-squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning, warmup

Lying Hip Raise id/uuid: 292

de: Hüftheben in Rückenlage · en: Lying Hip Raise · es: Elevación de cadera tumbado · fr: Pont fessier au sol · it: Sollevamento del bacino da supini · ja: ライイング・ヒップレイズ
active · RECOMMENDED FOR ROUTINES · hip-raise-lying

Category: Back · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: hip_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory, activation, warmup

Hip Thrust id/uuid: 294

de: Langhantel-Hip-Thrust · en: Hip Thrust · es: Hip thrust con barra · fr: Hip thrust · it: Hip thrust con bilanciere · ja: バーベル・ヒップスラスト
active · RECOMMENDED FOR ROUTINES · hip-thrust

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (secondary), Quadriceps (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hip_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Hollow Hold id/uuid: 297

de: Hollow Hold · en: Hollow Hold · es: Hollow hold · fr: Hollow hold · it: Barchetta · ja: ホローホールド
active · RECOMMENDED FOR ROUTINES · hollow-hold

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation

Hyperextensions id/uuid: 301

de: Hyperextensions · en: Hyperextensions · es: Extensiones lumbares a 45° · fr: Extensions lombaires (hyperextensions) · it: Iperestensioni · ja: ハイパーエクステンション · ru: Гиперэкстензия
active · RECOMMENDED FOR ROUTINES · hyperextensions

Category: Back · Body region: core · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (secondary), Hamstrings (secondary)
Equipment: Bodyweight, Roman chair / back extension

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, prehab, warmup

Incline Dumbbell Fly id/uuid: 308

de: Kurzhantel-Fliegende auf der Schrägbank · en: Incline Dumbbell Fly · es: Aperturas con mancuernas en banco inclinado · fr: Écarté incliné aux haltères · it: Croci con manubri su panca inclinata · ja: インクライン・ダンベルフライ
active · RECOMMENDED FOR ROUTINES · incline-dumbbell-fly

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Axe Hold id/uuid: 31

de: Axe Hold · en: Axe Hold · es: Sostenimiento Lateral Isométrico · fr: Maintien statique avec haltères (Axe Hold) · it: Tenuta statica con manubri (Axe Hold) · ja: アックスホールド
active · RECOMMENDED FOR ROUTINES · axe-hold

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary), Wrist flexors (secondary)
Equipment: Dumbbell

Tracking: time_weight · Load: external · Difficulty: intermediate · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory, finisher

Incline Dumbbell Row id/uuid: 310

de: Schrägbank-Kurzhantelrudern · en: Incline Dumbbell Row · es: Remo con mancuernas en banco inclinado · fr: Rowing aux haltères sur banc incliné · it: Rematore con manubri su panca inclinata · ja: インクライン・ダンベルロー
active · RECOMMENDED FOR ROUTINES · incline-dumbbell-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Teres major (secondary), Middle traps (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Decline Swiss Ball Plank with Alternating Toe Tap id/uuid: 312

de: Decline-Plank mit Gymnastikball und abwechselndem Fußtippen · en: Decline Swiss Ball Plank with Alternating Toe Tap · es: Plancha inclinada con toque alterno al suelo · fr: Planche inclinée avec touche du sol alternée · it: Plank declinato su palla da ginnastica con tocco del piede · ja: バランスボール・デクラインプランク・フロアタップ
active · RECOMMENDED FOR ROUTINES · incline-plank-with-alternate-floor-touch

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Deltoid (secondary), Gluteus medius (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat, Swiss ball

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, activation

Incline Push up id/uuid: 313

de: Incline Push up · en: Incline Push up
merged · NOT RECOMMENDED FOR NEW ROUTINES · incline-push-up

Category: Chest · Body region: upper_body · Modality: —

Muscles: Pectoralis major (primary), Hamstrings (secondary)
Equipment: —

Tracking: — · Load: — · Difficulty: — · Pattern: — · Mechanic: — · Laterality: — · Tags: —

Isometric Wipers id/uuid: 314

de: Isometrische Wipers · en: Isometric Wipers · es: Limpiaparabrisas isométricos · fr: Essuie-glaces isométriques · it: Tergicristallo isometrico a terra · ja: アイソメトリック・ワイパー
active · RECOMMENDED FOR ROUTINES · isometric-wipers

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: accessory

Jogging id/uuid: 319

de: Joggen · en: Jogging · fr: Jogging · it: Corsa continua (Jogging) · ja: ジョギング · ru: Бег
active · RECOMMENDED FOR ROUTINES · jogging

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Jumping Jacks id/uuid: 320

ar: قفز الرافعات · cs: Skákací panák · de: Hampelmann · el: Eκτάσεις-ανατάσεις με αναπήδηση · en: Jumping Jacks · es: Polichilenas · fa: پروانه · fr: Sauts en étoile · he: קפיצות פתיחה־סגירה · hr: Skokovi s raskorakom · id: Jumping jack · it: Jumping jack · ja: ジャンピングジャック · nl: Klapsprongen · pt: Polichinelos · ru: Джампинг-Джек · sv: Hoppande jacks · tr: Jack zıplama · zh: 跳爆竹
active · RECOMMENDED FOR ROUTINES · jumping-jacks

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Calves (primary), Quadriceps (primary), Deltoid (secondary), Gluteus medius (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, warmup

Cable Cross-over id/uuid: 323

de: Kabelcross · en: Cable Cross-over · es: Aperturas en polea · fr: Écarté à la poulie (cable cross-over) · it: Croci ai cavi in piedi (Cable Crossover) · ja: ケーブル・クロスオーバー
active · RECOMMENDED FOR ROUTINES · cable-cross-over

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: isolation · Laterality: bilateral · Tags: accessory, finisher

Kettlebell Swings id/uuid: 331

de: Kettlebell Swings · en: Kettlebell Swings · es: Kettlebell Swings · fr: Swings au kettlebell · it: Kettlebell Swings · ja: ケトルベルスイング
active · RECOMMENDED FOR ROUTINES · kettlebell-swings

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Deltoid (secondary), Erector spinae (secondary)
Equipment: Kettlebell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Squats on Multipress id/uuid: 341

de: Kniebeuge an Multipresse - Eng · en: Squats on Multipress · fr: Squat au cadre guidé (Smith machine) · it: Squat al multipower (Smith Machine) · ja: スミスマシン・スクワット
active · RECOMMENDED FOR ROUTINES · squats-on-multipress

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Smith machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Landmine press id/uuid: 346

de: Landmine-Press, Einarmig · en: Landmine press · fr: Développé Landmine à la barre · it: Distensioni Landmine · ja: ランドマインプレス
active · RECOMMENDED FOR ROUTINES · landmine-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Upper chest (clavicular) (secondary), Serratus anterior (secondary), Triceps brachii (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Dumbbell Lateral Raise id/uuid: 348

de: Seitheben mit Kurzhanteln · en: Dumbbell Lateral Raise · es: Elevación lateral con mancuernas · fr: Élévations latérales · it: Alzate laterali con manubri · ja: ダンベル・サイドレイズ
active · RECOMMENDED FOR ROUTINES · lateral-raises

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Single-Arm Cable Lateral Raise id/uuid: 349

de: Einarmiges Seitheben am Kabelzug · en: Single-Arm Cable Lateral Raise · es: Remo lateral en polea a un brazo · fr: Tirage latéral à la poulie, à un bras · it: Alzate laterali al cavo a un braccio · ja: ワンハンド・ケーブルサイドレイズ
active · RECOMMENDED FOR ROUTINES · lateral-rows-on-cable-one-armed

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Side delt (primary), Rotator cuff (secondary), Upper traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Lateral-to-Front Raises id/uuid: 351

de: Seitheben zum Frontheben · en: Lateral-to-Front Raises · es: Elevaciones lateral a frontal · fr: Élévations latérales puis frontales · it: Alzate da laterali a frontali con manubri · ja: ダンベル・ラテラル・トゥ・フロントレイズ
active · RECOMMENDED FOR ROUTINES · lateral-to-front-raises

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (primary), Upper traps (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: shoulder_abduction · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Lat Pull Down (Leaning Back) id/uuid: 354

de: Latzug mit Rücklage · en: Lat Pull Down (Leaning Back) · es: Jalón al pecho (inclinado) · fr: Tirage poitrine incliné en arrière · it: Lat machine con busto inclinato indietro · ja: バックリーン・ラットプルダウン
active · RECOMMENDED FOR ROUTINES · lat-pull-down-leaning-back

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Rhomboids (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Lat Pulldown (Straight Back) id/uuid: 355

de: Latzug · en: Lat Pulldown (Straight Back) · es: Jalón al pecho · fr: Tirage vertical à la poulie haute · it: Lat pull down · ja: ストレートバック・ラットプルダウン · pt: Puxada alta (costas retas)
active · RECOMMENDED FOR ROUTINES · lat-pull-down-straight-back

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Leg Curl id/uuid: 364

de: Beinbeuger · en: Leg Curl · es: Curl femoral · fr: Leg curl · it: Leg curl alla macchina · ja: マシン・レッグカール
active · RECOMMENDED FOR ROUTINES · leg-curl

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Leg Curls (laying) id/uuid: 365

de: Beinbeuger Liegend · en: Leg Curls (laying) · es: Curl de piernas (tumbado) · fr: Leg curl (allongé) · it: Leg curl da distesi alla macchina · ja: ライイング・レッグカール
active · RECOMMENDED FOR ROUTINES · leg-curls-laying

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Leg Curls (sitting) id/uuid: 366

de: Beinbeugen sitzend · en: Leg Curls (sitting) · es: Curl femoral sentado · fr: Leg curl assis à la machine · it: Leg curl da seduto alla macchina · ja: シーテッド・レッグカール
active · RECOMMENDED FOR ROUTINES · leg-curls-sitting

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Leg Curls (standing) id/uuid: 367

de: Beinbeuger Stehend · en: Leg Curls (standing) · fr: Leg curl debout à la machine · it: Leg curl in piedi alla macchina · ja: スタンディング・レッグカール
active · RECOMMENDED FOR ROUTINES · leg-curls-standing

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Hamstrings (primary), Calves (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Leg Extension id/uuid: 369

de: Beinstrecker (Leg Extension) · en: Leg Extension · es: Curl cuadriceps · fr: Extension des jambes (leg extension) · it: Leg extension alla macchina · ja: マシン・レッグエクステンション
active · RECOMMENDED FOR ROUTINES · leg-extension

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: knee_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Leg Press id/uuid: 371

de: Beinpresse · en: Leg Press · es: Prensa de piernas · fr: Presse à cuisses · it: Pressa per le gambe alla macchina · ja: レッグプレスマシン
active · RECOMMENDED FOR ROUTINES · leg-press

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Narrow Stance Leg Press id/uuid: 373

de: Beinpresse (enger Stand) · en: Narrow Stance Leg Press · es: Prensa de piernas cerrada · fr: Presse à cuisses (serrée) · it: Leg press a piedi ravvicinati · ja: ナロースタンス・レッグプレス
active · RECOMMENDED FOR ROUTINES · leg-presses-narrow

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Quadriceps (primary), Calves (secondary), Gluteus maximus (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory

Wide Stance Leg Press id/uuid: 374

de: Beinpresse (weit) · en: Wide Stance Leg Press · es: Press de piernas abierto · fr: Presse à cuisses (large) · it: Leg press a passo largo · ja: ワイドスタンス・レッグプレス
active · RECOMMENDED FOR ROUTINES · leg-presses-wide

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory

Leg Press on Hackenschmidt Machine id/uuid: 375

de: Kniebeuge an Hackenschmidtmaschine · en: Leg Press on Hackenschmidt Machine · fr: Presse à cuisses inclinée (Hack squat) · it: Pressa per gambe (Hack Squat) · ja: ハックスクワット・レッグプレス
active · RECOMMENDED FOR ROUTINES · leg-press-on-hackenschmidt-machine

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Lying Leg Raise id/uuid: 376

ar: رفع الساق · cs: Zvedání nohou · de: Beinheben im Liegen · el: Ανυψώσεις ποδιών · en: Lying Leg Raise · es: Levantamiento de piernas · fr: Levées de jambe · he: הרמת הרגליים · id: Mengangkat kaki · it: Alzate le gambe · ja: ライイング・レッグレイズ · nl: Been strekken · pt: Levantamento de pernas · tr: Bacak kaldırmaları · zh: 抬腿
active · RECOMMENDED FOR ROUTINES · leg-raise

Category: Legs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

Lying Leg Raise id/uuid: 377

de: Beinheben im Liegen · en: Lying Leg Raise · es: Elevaciones de piernas tumbado · fr: Relevés de jambes, allongé · it: Sollevamento gambe da sdraiato su panca · ja: ベンチ・ライイング・レッグレイズ
active · RECOMMENDED FOR ROUTINES · leg-raises-lying

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Flat bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Dip Station Leg Raise id/uuid: 378

de: Beinheben an der Dip-Station · en: Dip Station Leg Raise · es: Elevaciones de piernas de pie · fr: Relevés de jambes, debout · it: Sollevamento gambe alle parallele · ja: ディップスステーション・レッグレイズ
active · RECOMMENDED FOR ROUTINES · leg-raises-standing

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Dip bars

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Leverage Machine Chest Press id/uuid: 379

de: Brustpresse an der Hebelmaschine · en: Leverage Machine Chest Press · es: Press de pecho con máquina · fr: Développé assis à la machine convergente · it: Chest press convergente a leva · ja: レバレッジマシン・チェストプレス
active · RECOMMENDED FOR ROUTINES · leverage-machine-chest-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Leverage Machine Iso Row id/uuid: 380

de: Rudern an der Hebelmaschine · en: Leverage Machine Iso Row · fr: Rowing à la machine convergente · it: Rematore a leva convergente · ja: レバレッジマシン・アイソロー
active · RECOMMENDED FOR ROUTINES · leverage-machine-iso-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Hanging L-Sit Hold id/uuid: 382

de: L-Hang an der Klimmzugstange · en: Hanging L-Sit Hold · fr: Maintien en L (L-Hold) · it: Tenuta a squadra alla sbarra (L-Hold) · ja: ハンギングLシットホールド
active · RECOMMENDED FOR ROUTINES · l-hold

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Latissimus dorsi (secondary), Quadriceps (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: time · Load: bodyweight · Difficulty: advanced · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Diamond Push-Up id/uuid: 386

de: Diamant-Liegestütze · en: Diamond Push-Up · es: Flexiones diamante · fr: Pompes diamant · it: Piegamenti a diamante · ja: ダイヤモンド・プッシュアップ
active · RECOMMENDED FOR ROUTINES · diamond-push-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Front delt (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Seated Cable Row (Wide Grip) id/uuid: 394

de: Sitzendes Rudern am Kabelzug (breiter Griff) · en: Seated Cable Row (Wide Grip) · es: Remo sentado · fr: Tirage à la poulie basse (rowing bas) · it: Pulley basso · ja: シーテッド・ケーブルロー (ワイドグリップ) · pt: Remada baixa
active · RECOMMENDED FOR ROUTINES · long-pulley-low-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Seated Cable Row (Narrow Grip) id/uuid: 395

de: Sitzendes Rudern am Kabelzug (enger Griff) · en: Seated Cable Row (Narrow Grip) · es: Remo en polea baja, agarre estrecho · fr: Tirage à la poulie basse, prise serrée · it: Rematore da seduto al cavo a presa stretta · ja: シーテッド・ケーブルロー (ナローグリップ)
active · RECOMMENDED FOR ROUTINES · long-pulley-narrow

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

Low Box Squat - Wide Stance id/uuid: 397

cs: Dřep do Sedu na Box · de: Box Squat mit weitem Stand · en: Low Box Squat - Wide Stance · es: Sentadilla a cajón bajo con stance ancho · fr: Box squat bas - position large · it: Box squat basso con bilanciere a passo largo · ja: バーベル・ワイドスタンス・ローボックススクワット
active · RECOMMENDED FOR ROUTINES · low-box-squat-wide-stance

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Hamstrings (secondary), Hip adductors (secondary)
Equipment: Barbell, Plyo box / step, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Side-Lying External Shoulder Rotation id/uuid: 406

de: Außenrotation im Seitliegen mit Kurzhantel · en: Side-Lying External Shoulder Rotation · es: Rotación externa de hombro acostado de lado · fr: Rotation externe de l'épaule couché sur le côté · it: Rotazioni esterne con manubrio da sdraiato sul fianco · ja: サイドライイング・ダンベル・外旋エクササイズ
active · RECOMMENDED FOR ROUTINES · lying-rotator-cuff-exercise

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Barbell Ab Rollout id/uuid: 41

de: Rollout mit der Langhantel · en: Barbell Ab Rollout · es: Rollout Abdominal con Barra · fr: Rollout abdominal à la barre · it: Ab Rollout con bilanciere · ja: バーベル・アブローラー
active · RECOMMENDED FOR ROUTINES · barbell-ab-rollout

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Latissimus dorsi (secondary), Obliques (secondary)
Equipment: Barbell, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory

EZ-Bar Military Press id/uuid: 418

de: Military Press mit SZ-Stange · en: EZ-Bar Military Press · es: Press militar · fr: Développé militaire à la barre EZ · it: Military press con bilanciere EZ · ja: EZバー・ミリタリープレス
active · RECOMMENDED FOR ROUTINES · military-press-mit-sz-bar

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Upper traps (secondary)
Equipment: EZ bar

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Muscle-Up id/uuid: 423

de: Muscle-up · en: Muscle-Up · es: Muscle-up · fr: Muscle-up · it: Muscle up · ja: マッスルアップ
active · RECOMMENDED FOR ROUTINES · muscle-up

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Pectoralis major (primary), Biceps brachii (secondary), Deltoid (secondary), Rectus abdominis (secondary), Lower traps (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Decline Crunch id/uuid: 427

de: Crunch an der Negativbank · en: Decline Crunch · es: Crunches negativos · fr: Crunchs négatifs · it: Crunch su panca declinata con enfasi eccentrica · ja: デクライン・クランチ
active · RECOMMENDED FOR ROUTINES · negative-crunches

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Decline bench

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: spinal_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Barbell Hack Squat id/uuid: 43

de: Hackenschmidt-Kniebeuge mit Langhantel · en: Barbell Hack Squat · es: Sentadilla Hack con Barra · fr: Hack squat à la barre (derrière les jambes) · it: Hack squat con bilanciere · ja: バーベル・ハックスクワット
active · RECOMMENDED FOR ROUTINES · barbell-hack-squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Overhand Cable Curl id/uuid: 439

de: Kabelzug-Bizepscurl im Obergriff · en: Overhand Cable Curl · fr: Curl à la poulie en pronation · it: Curl al cavo a presa prona · ja: オーバーハンド・ケーブルカール
active · RECOMMENDED FOR ROUTINES · overhand-cable-curl

Category: Abs · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary), Forearms (secondary)
Equipment: Cable, Cable tower

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Overhead Squat id/uuid: 441

de: Überkopfkniebeuge · en: Overhead Squat · es: Sentadilla por encima de la cabeza · fr: Overhead squat · it: Overhead Squat con bilanciere · ja: バーベル・オーバーヘッドスクワット
active · RECOMMENDED FOR ROUTINES · overhead-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Deltoid (secondary), Erector spinae (secondary), Rectus abdominis (secondary), Trapezius (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pause Bench id/uuid: 445

de: Pause-Bankdrücken · en: Pause Bench · es: Press de banca con pausa · fr: Développé couché avec pause · it: Distensioni su panca piana con pausa con bilanciere · ja: ポーズ・バーベルベンチプレス
active · RECOMMENDED FOR ROUTINES · pause-bench

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pendlay Row id/uuid: 448

de: Pendlay-Rudern · en: Pendlay Row · es: Remo Pendlay · fr: Rowing Pendlay · it: Rematore Pendlay con bilanciere · ja: ペンドレイロー (バーベル・ペンドレイロー) · pl: Wiosłowanie sztangą Pendelay
active · RECOMMENDED FOR ROUTINES · pendelay-rows

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Erector spinae (secondary), Middle traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pike Push-Up id/uuid: 454

ar: الدراجة الضغط · cs: Kliky ve střeše · de: Pike-Liegestütze · el: Κάμψεις σε σχήμα Λ · en: Pike Push-Up · es: Flexiones en pica · fr: Pompes piquées (Pike push-up) · id: Push-up tombak · it: Pike Push-Up · ja: パイクプッシュアップ · nl: Pike push-up · pt: Flexão Pike · tr: Pike şınav · zh: 折刀俯卧撑
active · RECOMMENDED FOR ROUTINES · pike-push-ups

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Deltoid (primary), Upper chest (clavicular) (secondary), Trapezius (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Pistol Squat id/uuid: 456

ar: Pistol squats اليسار · cs: Dřep na levé noze · de: Einbeinige Kniebeuge (Pistol Squat) · el: Βαθύ κάθισμα αριστερού ποδιού · en: Pistol Squat · es: Sentadillas en pistol izquierda · fr: Pistol squats gauches · hr: Pištoljski čučnjevi lijevo · id: Pistol squat kiri · it: Squat a pistola a sinistra · ja: ピストルスクワット · nl: Pistoolzit (links) · pt: Pistol squats esquerda · tr: Tabanca durumunda çömelme (sol) · zh: 左腿手枪式深蹲
active · RECOMMENDED FOR ROUTINES · pistol-squat

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: squat · Mechanic: compound · Laterality: unilateral · Tags: accessory, main_lift

Plank id/uuid: 458

ar: لوح الساعد · cs: Prkno na předloktí · de: Unterarmstütz (Plank) · el: Σανίδα πήχη · en: Plank · es: Plancha de antebrazo · fr: Planche pour les avant-bras · he: פלאנק · hr: Izdržaj na podlakticama · id: Papan lengan bawah · it: Plank · ja: プランク · nl: Onderarmplanken · pt: Prancha horizontal · ru: Планка · tr: Ön kol plank hareketi · zh: 平板支撑
active · RECOMMENDED FOR ROUTINES · plank

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Deltoid (secondary), Gluteus maximus (secondary), Obliques (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, finisher

Standing Barbell Lunge id/uuid: 46

de: Stehende Ausfallschritte mit Langhantel · en: Standing Barbell Lunge · es: Zancadas con Barra · fr: Fentes debout à la barre · it: Affondi sul posto con bilanciere · ja: スタンディング・バーベルランジ · pl: Wykroki ze sztangą
active · RECOMMENDED FOR ROUTINES · barbell-lunges-standing

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: lunge · Mechanic: compound · Laterality: alternating · Tags: accessory, main_lift

EZ-Bar Preacher Curl id/uuid: 465

de: Scott-Curls mit SZ-Stange · en: EZ-Bar Preacher Curl · es: Curl en banco Scott · fr: Curls au pupitre · it: Curl alla panca Scott con bilanciere EZ · ja: EZバー・プリーチャーカール
active · RECOMMENDED FOR ROUTINES · preacher-curls

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: EZ bar, Preacher bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Prone Scapular Retraction - Arms at Side id/uuid: 468

de: Schulterblatt-Retraktion in Bauchlage – Arme seitlich · en: Prone Scapular Retraction - Arms at Side · es: Retracción escapular en prono – brazos en cruz · fr: Rétraction des omoplates à plat ventre - bras le long du corps · it: Retrazione scapolare prona con braccia lungo i fianchi · ja: プローン・スキャプラリトラクション (両腕体側)
active · RECOMMENDED FOR ROUTINES · prone-scapular-retraction-arms-at-side

Category: Back · Body region: upper_body · Modality: strength

Muscles: Rhomboids (primary), Middle traps (primary), Rear delt (secondary), Lower traps (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory, prehab, warmup

Pull-Up id/uuid: 475

ar: اسحب · cs: Shyby · de: Klimmzug · el: Έλξεις · en: Pull-Up · es: Dominadas · fr: Tractions · id: Tarik - up · it: Pull ups · ja: 懸垂 (プルアップ) · nl: Optrekken · pt: Flexões de braço · zh: 引体向上
active · RECOMMENDED FOR ROUTINES · pull-ups

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Bodyweight, Pull-up bar

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Assisted Machine Pull-Up id/uuid: 477

de: Unterstützte Klimmzüge an der Maschine · en: Assisted Machine Pull-Up · fr: Tractions assistées à la machine · it: Trazioni assistite alla macchina · ja: アシステッド・プルアップマシン · pt: Pull Ups na máquina
active · RECOMMENDED FOR ROUTINES · pull-ups-on-machine

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Teres major (primary), Biceps brachii (secondary), Brachialis (secondary), Rhomboids (secondary), Lower traps (secondary)
Equipment: Machine

Tracking: weight_reps · Load: assisted · Difficulty: beginner · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Push Press id/uuid: 478

de: Push Press mit Kurzhanteln · en: Dumbbell Push Press · es: Push press con mancuernas · fr: Push press aux haltères · it: Push Press con manubri · ja: ダンベル・プッシュプレス
active · RECOMMENDED FOR ROUTINES · push-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Gluteus maximus (secondary), Quadriceps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Reverse Wrist Curl id/uuid: 48

de: Langhantel-Handgelenkcurl im Obergriff · en: Barbell Reverse Wrist Curl · es: Curl de Muñeca Inverso con Barra · fr: Curl inversé des poignets à la barre · it: Wrist curl inverso con bilanciere · ja: バーベル・リバースリストカール
active · RECOMMENDED FOR ROUTINES · barbell-reverse-wrist-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist extensors (primary), Brachioradialis (secondary), Wrist flexors (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Rack Deadlift id/uuid: 484

de: Rack-Pull · en: Rack Deadlift · es: Peso muerto en rack · fr: Soulevé de terre au rack · it: Stacco dal rack con bilanciere · ja: ラック・デッドリフト · pt: Levantamento terra em rack
active · RECOMMENDED FOR ROUTINES · rack-deadlift

Category: Back · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Hamstrings (secondary), Latissimus dorsi (secondary), Upper traps (secondary)
Equipment: Barbell, Power rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Seated Dumbbell Rear Delt Raise id/uuid: 487

de: Vorgebeugtes Seitheben im Sitzen · en: Seated Dumbbell Rear Delt Raise · es: Elevaciones de deltoides posterior · fr: Élévations pour deltoïdes postérieurs · it: Alzate posteriori con manubri · ja: ダンベル・リアデルトレイズ
active · RECOMMENDED FOR ROUTINES · rear-delt-raises

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rear delt (primary), Rhomboids (secondary), Rotator cuff (secondary), Middle traps (secondary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Renegade Row id/uuid: 490

de: Renegade Row · en: Renegade Row · es: Remo renegado · fr: Renegade row · it: Renegade Row con manubri · ja: レネゲードロー (プランク＆ダンベルロー)
active · RECOMMENDED FOR ROUTINES · renegade-row

Category: Back · Body region: full_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rectus abdominis (primary), Rear delt (secondary), Obliques (secondary), Rhomboids (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

EZ-Bar Reverse Curl id/uuid: 493

de: Reverse Curls mit SZ-Stange · en: EZ-Bar Reverse Curl · fr: Curl inversé à la barre EZ · it: Curl inverso con bilanciere EZ · ja: リバース・バーカール
active · RECOMMENDED FOR ROUTINES · reverse-bar-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary)
Equipment: EZ bar

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse Curl id/uuid: 495

de: Reverse Curls · en: Reverse Curl · es: Curl invertido · fr: Curl en pronation (reverse curl) · it: Curl inverso con bilanciere · ja: バーベル・リバースカール
active · RECOMMENDED FOR ROUTINES · reverse-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Brachialis (primary), Brachioradialis (primary), Biceps brachii (secondary), Wrist extensors (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse Grip Bench Press id/uuid: 498

de: Bankdrücken im Untergriff · en: Reverse Grip Bench Press · fr: Développé couché prise inversée · it: Distensioni su panca a presa inversa · ja: リバースグリップ・ベンチプレス
active · RECOMMENDED FOR ROUTINES · reverse-grip-bench-press

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Triceps brachii (primary), Front delt (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Triceps Extension id/uuid: 50

de: Langhantel-Trizepsstrecken · en: Barbell Triceps Extension · es: Extensión de triceps · fr: Extension des triceps à la barre · it: Estensione dei Tricipiti con Bilanciere · ja: バーベル・トライセプスエクステンション
active · RECOMMENDED FOR ROUTINES · barbell-triceps-extension

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Reverse Plank id/uuid: 500

de: Reverse Plank · en: Reverse Plank · fr: Planche inversée (Reverse plank) · it: Plank inverso (Reverse Plank) · ja: リバースプランク
active · RECOMMENDED FOR ROUTINES · reverse-plank

Category: Abs · Body region: full_body · Modality: strength

Muscles: Erector spinae (primary), Gluteus maximus (primary), Rear delt (secondary), Hamstrings (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: anti_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab

Ring Dips id/uuid: 501

de: Ring-Dips · en: Ring Dips · fr: Dips aux anneaux · it: Dip agli anelli · ja: リングディップス
active · RECOMMENDED FOR ROUTINES · ring-dips

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Deltoid (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: advanced · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Roman Chair Crunch id/uuid: 505

de: Crunch am Römischen Stuhl · en: Roman Chair Crunch · es: Crunch en silla romana · fr: Crunch sur banc à lombaires (roman chair) · it: Crunch alla sedia romana · ja: ローマンチェア・クランチ
active · RECOMMENDED FOR ROUTINES · roman-chair-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Roman chair / back extension

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Romanian Deadlift id/uuid: 507

cs: Rumunský Mrtvý Tah · de: Rumänisches Kreuzheben · en: Romanian Deadlift · es: Peso muerto rumano con barra · fr: Soulevé de terre roumain (RDL) · it: Stacco da terra rumeno (RDL) · ja: ルーマニアン・デッドリフト (RDL)
active · RECOMMENDED FOR ROUTINES · romanian-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Trapezius (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Row id/uuid: 508

cs: Přítahy činky v předklonu · de: Rudern · en: Row · es: Remo con barra · fr: Rowing · it: Rematore con bilanciere · ja: ローイング (背筋引込動作)
active · RECOMMENDED FOR ROUTINES · row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Erector spinae (secondary), Middle traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Barbell Wrist Curl id/uuid: 51

de: Langhantel-Handgelenkcurl · en: Barbell Wrist Curl · es: Curl de Muñeca con Barra (Agarre Supino) · fr: Curl des poignets à la barre · it: Wrist curl con bilanciere · ja: バーベル・リストカール · pt: Flexão de Punho com Barra
active · RECOMMENDED FOR ROUTINES · barbell-wrist-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Wrist flexors (primary), Wrist extensors (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: wrist_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Chest-Supported Barbell Row on Bench id/uuid: 510

de: Brustgestütztes Langhantelrudern auf der Bank · en: Chest-Supported Barbell Row on Bench · fr: Rowing avec barre sur banc plat (Seal row) · it: Rematore prono su panca con bilanciere · ja: ベンチ・ライイングロー (胸支持バーベルロー)
active · RECOMMENDED FOR ROUTINES · rowing-lying-on-bench

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Teres major (secondary), Trapezius (secondary)
Equipment: Barbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Rowing seated, narrow grip id/uuid: 512

de: Rudern sitzend (enger Griff) · en: Rowing seated, narrow grip · es: Remo Gironda · fr: Rowing assis, prise serrée
merged · NOT RECOMMENDED FOR NEW ROUTINES · rowing-seated-narrow-grip

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Brachialis (secondary), Middle traps (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory

T-Bar Row (Wide Grip) id/uuid: 513

de: T-Bar-Rudern (breit) · en: T-Bar Row (Wide Grip) · es: Remo con barra en T · fr: Rowing à la T-bar · it: Rematore con bilanciere a T a presa larga · ja: Tバーローイング (ワイドグリップ)
active · RECOMMENDED FOR ROUTINES · rowing-t-bar

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Trapezius (primary), Biceps brachii (secondary), Brachialis (secondary), Rear delt (secondary), Erector spinae (secondary), Rhomboids (secondary), Teres major (secondary)
Equipment: Barbell, Landmine

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Front Wood Chop id/uuid: 516

de: Rückenstrecker im Stehen · en: Front Wood Chop · fr: Bûcheron frontal (Wood Chop) · it: Woodchopper frontale a corpo libero · ja: フロント・ウッドチョップ
active · RECOMMENDED FOR ROUTINES · front-wood-chop

Category: Back · Body region: core · Modality: strength

Muscles: Erector spinae (primary), Deltoid (secondary), Gluteus maximus (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_extension · Mechanic: compound · Laterality: alternating · Tags: accessory, prehab, warmup

Run id/uuid: 527

de: Rennen · en: Run · fr: Course à pied · it: Corsa a piedi · ja: ランニング · nl: Hardlopen
active · RECOMMENDED FOR ROUTINES · run

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Run - Interval Training id/uuid: 529

de: Intervall-Lauftraining · en: Run - Interval Training · fr: Course fractionnée (Intervalles) · it: Corsa a intervalli (Interval Training) · ja: インターバル走
active · RECOMMENDED FOR ROUTINES · run-interval-training

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight

Tracking: time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning

Treadmill Running id/uuid: 530

de: Laufen auf dem Laufband · en: Treadmill Running · es: Correr en cinta · fr: Course sur tapis roulant · it: Tapis roulant · ja: トレッドミル走
active · RECOMMENDED FOR ROUTINES · run-treadmill

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Gluteus maximus (secondary), Hamstrings (secondary), Hip flexors (iliopsoas) (secondary)
Equipment: Cardio machine

Tracking: distance_time · Load: bodyweight · Difficulty: beginner · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Incline Bench Press - Dumbbell id/uuid: 537

de: Kurzhantel-Schrägbankdrücken · en: Incline Bench Press - Dumbbell · es: Press inclinado con mancuernas · fr: Développé incliné - haltères · it: Panca inclinata con manubri · ja: インクライン・ダンベルベンチプレス · pt: Supino Inclinado com Halteres
active · RECOMMENDED FOR ROUTINES · incline-bench-press-dumbbell

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Incline Bench Press - Barbell id/uuid: 538

de: Langhantel-Schrägbankdrücken · en: Incline Bench Press - Barbell · es: Press de banca inclinado · fr: Développé couché incliné à la barre · it: Distensioni su panca inclinata con bilanciere · ja: インクライン・バーベルベンチプレス
active · RECOMMENDED FOR ROUTINES · incline-bench-press-barbell

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Smith Machine Incline Bench Press id/uuid: 539

de: Schrägbankdrücken an der Multipresse · en: Smith Machine Incline Bench Press · fr: Développé couché incliné au cadre guidé · it: Distensioni su panca inclinata alla Smith machine (Multipower) · ja: スミスマシン・インクラインベンチプレス
active · RECOMMENDED FOR ROUTINES · incline-bench-press-mp

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Upper chest (clavicular) (primary), Front delt (secondary), Triceps brachii (secondary)
Equipment: Smith machine, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Machine Shoulder Press id/uuid: 543

de: Schulterdrücken an der Maschine · en: Machine Shoulder Press · es: Press de hombro con maquina · fr: Développé épaules à la machine (Shoulder press) · it: Lento avanti alla macchina (Shoulder Press) · ja: マシン・ショルダープレス
active · RECOMMENDED FOR ROUTINES · shoulder-press-on-machine

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Scissors id/uuid: 545

de: Schere · en: Scissors · es: Tijeras · fr: Ciseaux · it: Forbici con le gambe a terra (Scissors) · ja: シザーズ
active · RECOMMENDED FOR ROUTINES · scissors

Category: Abs · Body region: core · Modality: strength

Muscles: Hip flexors (iliopsoas) (primary), Rectus abdominis (primary), Obliques (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: anti_extension · Mechanic: compound · Laterality: alternating · Tags: accessory

Seated Triceps Press id/uuid: 549

de: Trizepsdrücken im Sitzen · en: Seated Triceps Press · es: Press de tríceps sentado · fr: Extension des triceps assis · it: French press con manubrio da seduto · ja: シーテッド・ダンベル・トライセプスプレス
active · RECOMMENDED FOR ROUTINES · seated-triceps-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Triceps long head (primary)
Equipment: Dumbbell, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_extension · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Roman Chair Side Bends id/uuid: 556

de: Seitliches Oberkörperbeugen am Gerät · en: Roman Chair Side Bends · fr: Flexion latérale à la machine · it: Flessioni laterali del busto alla sedia romana · ja: マシン・サイドベンド
active · RECOMMENDED FOR ROUTINES · side-bends-on-machine

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Bodyweight, Roman chair / back extension

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Abdominal Stabilization id/uuid: 56

de: Bauch Stabilisation · en: Abdominal Stabilization · es: Estabilización abdominal · fr: Stabilisation abdominale sur rouleau · it: Stabilizzazione addominale su rullo · ja: 腹部スタビライゼーション
active · RECOMMENDED FOR ROUTINES · abdominal-stabilization

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Transversus abdominis (primary), Obliques (secondary)
Equipment: Bodyweight, Foam roller, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_rotation · Mechanic: compound · Laterality: bilateral · Tags: accessory, activation, prehab

Shotgun Row id/uuid: 562

de: Shotgun Row · en: Shotgun Row · es: Shotgun Row · fr: Shotgun row · it: Rematore shotgun al cavo · ja: ケーブル・ショットガンロー
active · RECOMMENDED FOR ROUTINES · shotgun-row

Category: Back · Body region: upper_body · Modality: strength

Muscles: Latissimus dorsi (primary), Rhomboids (primary), Biceps brachii (secondary), Rear delt (secondary), Obliques (secondary)
Equipment: Cable

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_pull · Mechanic: compound · Laterality: unilateral · Tags: accessory

Barbell Shoulder Press id/uuid: 566

de: Schulterdrücken (Langhantel) · en: Barbell Shoulder Press · es: Press de hombros con barra · fr: Développé épaules, barre · it: Lento avanti da seduto con bilanciere · ja: バーベル・ショルダープレス
active · RECOMMENDED FOR ROUTINES · shoulder-press-barbell

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Triceps brachii (primary), Side delt (secondary), Upper chest (clavicular) (secondary), Upper traps (secondary)
Equipment: Barbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Dumbbell Shoulder Press id/uuid: 567

de: Schulterdrücken mit Kurzhanteln · en: Dumbbell Shoulder Press · es: Press Militar mancuerna · fr: Développé épaules, haltères · it: Lento avanti da seduto con manubri · ja: ダンベル・ショルダープレス
active · RECOMMENDED FOR ROUTINES · shoulder-press-dumbbells

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Dumbbell, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Smith Machine Shoulder Press id/uuid: 569

de: Schulterdrücken an der Multipresse · en: Smith Machine Shoulder Press · es: Press de hombros en multipower · fr: Développé épaules à la multipresse · it: Lento avanti al multipower (Smith Machine) · ja: スミスマシン・ショルダープレス
active · RECOMMENDED FOR ROUTINES · shoulder-press-on-multi-press

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Front delt (primary), Side delt (secondary), Upper traps (secondary), Triceps brachii (secondary)
Equipment: Smith machine, Incline bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: vertical_push · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Bear Walk id/uuid: 57

de: Bear Walk · en: Bear Walk · es: Caminata del Oso · fr: Marche de l'ours · it: Camminata dell'orso · ja: ベアウォーク
active · RECOMMENDED FOR ROUTINES · bear-walk-2

Category: Chest · Body region: full_body · Modality: strength

Muscles: Quadriceps (primary), Rectus abdominis (primary), Calves (secondary), Deltoid (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: distance_time · Load: bodyweight · Difficulty: intermediate · Pattern: gait · Mechanic: compound · Laterality: alternating · Tags: conditioning, warmup

Shoulder Shrug id/uuid: 570

ar: هز الكتفين · de: Schulterzucken · el: Ανασηκώσεις ώμων · en: Shoulder Shrug · es: Encogimiento de hombros · fr: Haussement d'épaules · id: Mengangkat bahu · it: Scrollate di spalle · ja: ショルダーシュラッグ (自重/立位) · nl: Schouders ophalen · pt: Encolher os ombros · zh: 耸肩运动
active · RECOMMENDED FOR ROUTINES · shoulder-shrug

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory, warmup

Barbell Shrug id/uuid: 571

de: Shrugs mit Langhantel · en: Barbell Shrug · es: Encogimientos de hombros con barra · fr: Shrugs à la barre · it: Scrollate con bilanciere · ja: バーベル・シュラッグ
active · RECOMMENDED FOR ROUTINES · shrugs-barbells

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Forearms (secondary), Rhomboids (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Dumbbell Shrug id/uuid: 572

de: Shrugs mit Kurzhanteln · en: Dumbbell Shrug · es: Encogimientos de hombros con mancuernas · fr: Shrugs aux haltères · it: Scrollate con manubri · ja: ダンベル・シュラッグ
active · RECOMMENDED FOR ROUTINES · shrugs-dumbbells

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Forearms (secondary), Rhomboids (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Smith Machine Shrug id/uuid: 575

de: Shrugs an der Multipresse · en: Smith Machine Shrug · fr: Haussements d'épaules au cadre guidé (Smith machine shrug) · it: Scrollate alla Smith machine (Multipower) · ja: スミスマシン・シュラッグ
active · RECOMMENDED FOR ROUTINES · shrugs-on-multipress

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Upper traps (primary), Forearms (secondary), Rhomboids (secondary)
Equipment: Smith machine

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: scapular_elevation · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Side Crunch id/uuid: 576

de: Seitlicher Crunch · en: Side Crunch · fr: Crunch latéral avec haltère · it: Flessioni laterali del busto con manubrio · ja: サイドクランチ
active · RECOMMENDED FOR ROUTINES · side-crunch

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Side Dumbbell Trunk Flexion id/uuid: 577

de: Seitbeugen mit Kurzhantel · en: Side Dumbbell Trunk Flexion · es: Flexión lateral del tronco con mancuerna · fr: Flexion latérale du tronc avec haltère · it: Piegamenti laterali con manubri · ja: ダンベル・サイドベンド
active · RECOMMENDED FOR ROUTINES · side-dumbbell-trunk-flexion

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Rectus abdominis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Side-lying External Rotation id/uuid: 578

de: Außenrotation in Seitenlage · en: Side-lying External Rotation · es: Rotación externa tumbado de lado · fr: Rotation externe allongé sur le côté · it: Rotazioni esterne della spalla sul fianco con manubrio · ja: サイドライイング・ダンベルエクスターナルローテーション
active · RECOMMENDED FOR ROUTINES · side-lying-external-rotation

Category: Shoulders · Body region: upper_body · Modality: strength

Muscles: Rotator cuff (primary), Rear delt (secondary)
Equipment: Dumbbell, Mat

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: rotation · Mechanic: isolation · Laterality: unilateral · Tags: accessory, prehab, warmup

Side Plank id/uuid: 580

ar: اللوح الجانبي الأيسر · cs: Prkno na levém boku · de: Seitstütz · el: Πλάγια σανίδα αριστερά · en: Side Plank · es: Plancha lateral · fr: Planche latérale · he: פלאנק על צד שמאל · hr: Bočni izdržaj lijevo · id: Plank samping kiri · it: Plank laterale · ja: サイドプランク · nl: Zijwaartse plank (Side Plank) · pt: Prancha lateral · tr: Yan plank · zh: 侧平板支撑
active · RECOMMENDED FOR ROUTINES · side-plank

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Quadratus lumborum (primary), Gluteus medius (secondary), Rectus abdominis (secondary), Transversus abdominis (secondary)
Equipment: Bodyweight, Mat

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: anti_lateral_flexion · Mechanic: compound · Laterality: unilateral · Tags: accessory, activation

Side to Side Push Ups id/uuid: 583

de: Liegestütze seitlich · en: Side to Side Push Ups · es: Flexiones de lado a lado · fr: Pompes d'un côté à l'autre · it: Push Up da un lato all'altro · ja: サイド・トゥ・サイド・プッシュアップ
active · RECOMMENDED FOR ROUTINES · side-to-side-push-ups

Category: Chest · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Front delt (secondary), Rectus abdominis (secondary), Triceps brachii (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: alternating · Tags: accessory

Single-arm Preacher Curl id/uuid: 584

de: Einarmiger Scott-Curl · en: Single-arm Preacher Curl · es: Curl en banco Scott a un brazo · fr: Curl au pupitre à un bras · it: Curl con manubrio alla panca Scott a un braccio · ja: ワンハンド・ダンベル・プリーチャーカール
active · RECOMMENDED FOR ROUTINES · single-arm-preacher-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps short head (primary), Brachialis (secondary)
Equipment: Dumbbell, Preacher bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: unilateral · Tags: accessory

Sitting Calf Raises id/uuid: 590

de: Sitzendes Wadenheben · en: Sitting Calf Raises · es: Elevación de talón sentados · fr: Extensions des mollets assis · it: Calf raise da seduto alla macchina · ja: シーテッド・カーフレイズマシン
active · RECOMMENDED FOR ROUTINES · sitting-calf-raises

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Soleus (primary), Gastrocnemius (secondary)
Equipment: Machine, Flat bench

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: plantar_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Bench-Elevated Sit-up id/uuid: 591

de: Sit-ups mit abgelegten Beinen · en: Bench-Elevated Sit-up · es: Sit-up con piernas elevadas en banco · fr: Relevés de buste avec jambes sur banc · it: Sit-up con gambe su panca · ja: ベンチ・エレベーテッド・シットアップ
active · RECOMMENDED FOR ROUTINES · sit-ups

Category: Abs · Body region: core · Modality: strength

Muscles: Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary), Obliques (secondary)
Equipment: Bodyweight, Flat bench, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: beginner · Pattern: spinal_flexion · Mechanic: compound · Laterality: bilateral · Tags: accessory

Skipping - Standard id/uuid: 595

de: Seilspringen · en: Skipping - Standard · es: Saltar a la comba – estándar · fr: Saut à la corde - Standard · it: Salto con la corda standard · ja: 縄跳び (スタンダード)
active · RECOMMENDED FOR ROUTINES · skipping-standard

Category: Cardio · Body region: lower_body · Modality: cardio

Muscles: Calves (primary), Quadriceps (primary), Deltoid (secondary), Forearms (secondary), Gluteus maximus (secondary)
Equipment: Jump rope

Tracking: time · Load: bodyweight · Difficulty: beginner · Pattern: other · Mechanic: compound · Laterality: bilateral · Tags: conditioning, warmup

Smith Machine Close-grip Bench Press id/uuid: 598

de: Enges Bankdrücken an der Multipresse · en: Smith Machine Close-grip Bench Press · es: Press de banca con agarre cerrado en multipower · fr: Développé couché prise serrée à la machine Smith · it: Panca piana a presa stretta al multipower · ja: スミスマシン・ナローベンチプレス
active · RECOMMENDED FOR ROUTINES · smith-machine-close-grip-bench-press

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Pectoralis major (primary), Triceps brachii (primary), Deltoid (secondary)
Equipment: Smith machine, Flat bench

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: horizontal_push · Mechanic: compound · Laterality: bilateral · Tags: accessory

Snatch id/uuid: 599

de: Reißen (Snatch) · en: Snatch · es: Arrancada (Snatch) · fr: Arraché · it: Strappo con bilanciere · ja: スナッチ (ウエイトリフティング)
active · RECOMMENDED FOR ROUTINES · snatch

Category: Shoulders · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Quadriceps (primary), Side delt (secondary), Rear delt (secondary), Erector spinae (secondary), Upper traps (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: vertical_pull · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Speed Deadlift id/uuid: 604

de: Speed-Kreuzheben · en: Speed Deadlift · fr: Soulevé de terre dynamique (Speed deadlift) · it: Stacco da terra veloce (Speed Deadlift) · ja: スピードデッドリフト
active · RECOMMENDED FOR ROUTINES · speed-deadlift

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Hamstrings (primary), Erector spinae (secondary), Quadriceps (secondary), Trapezius (secondary)
Equipment: Barbell

Tracking: weight_reps · Load: external · Difficulty: advanced · Pattern: hinge · Mechanic: compound · Laterality: bilateral · Tags: accessory, main_lift

Sprinter Sit-up id/uuid: 607

de: Sprinter Sit-up · en: Sprinter Sit-up · es: Sit-up de velocista (Sprinter sit-up) · fr: Relevés de buste croisés · it: Sprinter Sit-up · ja: スプリンター・シットアップ
active · RECOMMENDED FOR ROUTINES · splinter-sit-ups

Category: Abs · Body region: core · Modality: strength

Muscles: Obliques (primary), Rectus abdominis (primary), Hip flexors (iliopsoas) (secondary)
Equipment: Bodyweight, Mat

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: rotation · Mechanic: compound · Laterality: alternating · Tags: accessory, conditioning

Squat Jumps id/uuid: 614

de: Kniebeugensprünge · en: Squat Jumps · fr: Squats sautés (Jump squats) · it: Squat con salto (Jump Squat) · ja: ジャンプスクワット
active · RECOMMENDED FOR ROUTINES · squat-jumps

Category: Legs · Body region: lower_body · Modality: plyometric

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Hamstrings (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: accessory, conditioning

Squats id/uuid: 615

ar: القرفصاء · cs: Dřepy · de: Kniebeuge · el: Βαθιά καθίσματα · en: Squats · es: Sentadillas · fr: Squat avec barre · he: סקוואט · hr: Čučnjevi · id: Barbell Squat · it: Squat con bilanciere · ja: バーベル・スクワット · nl: Barbell Squat · pl: Przysiad · pt: Agachamentos · ru: Приседания · tr: Çömelme · zh: 深蹲
active · RECOMMENDED FOR ROUTINES · squats

Category: Legs · Body region: lower_body · Modality: strength

Muscles: Gluteus maximus (primary), Quadriceps (primary), Erector spinae (secondary), Hamstrings (secondary)
Equipment: Barbell, Squat rack

Tracking: weight_reps · Load: external · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: main_lift

Squat Thrust id/uuid: 616

ar: دفعات القرفصاء · de: Squat Thrust · el: Ωθήσεις βαθέος καθίσματος · en: Squat Thrust · es: Sentadilla con salto (squat thrust) · fr: Poussées de squat (Squat thrust) · id: Jongkok menyodorkan · it: Spinte squat · ja: スクワットスラスト · nl: Hurkstoten · pt: Agachamento de impulso · zh: 俯卧撑腿屈伸
active · RECOMMENDED FOR ROUTINES · squat-thrust

Category: Legs · Body region: lower_body · Modality: cardio

Muscles: Gluteus maximus (primary), Quadriceps (primary), Calves (secondary), Pectoralis major (secondary), Rectus abdominis (secondary)
Equipment: Bodyweight

Tracking: bodyweight_reps · Load: bodyweight · Difficulty: intermediate · Pattern: squat · Mechanic: compound · Laterality: bilateral · Tags: conditioning, warmup

Standing Bicep Curl id/uuid: 621

de: Bizeps-Curl im Stehen · en: Standing Bicep Curl · es: Curl de bíceps de pie · fr: Curl biceps debout · it: Curl per bicipiti con manubri in piedi · ja: スタンディング・ダンベルカール
active · RECOMMENDED FOR ROUTINES · standing-bicep-curl

Category: Arms · Body region: upper_body · Modality: strength

Muscles: Biceps brachii (primary), Brachialis (secondary)
Equipment: Dumbbell

Tracking: weight_reps · Load: external · Difficulty: beginner · Pattern: elbow_flexion · Mechanic: isolation · Laterality: bilateral · Tags: accessory

Standing Calf Raises id/uuid: 622

de: Stehendes Wadenheben · en: Standing Calf Raises · es: Elevación de talón de pie · fr: Extension des mollets debout · it: Sollevamento dei polpacci in piedi · ja: スタンディング・マシンカーフレイズ
active · RECOMMENDED FOR ROUTINES · standing-calf-raises

Category: Calves · Body region: lower_body · Modality: strength

Muscles: Gastrocnemius (primary), Soleus (secondary)
Equipment: Machine