[{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shin Box Stretch","kind":"common"},{"text":"Shinbox Stretch","kind":"common"},{"text":"90/90 Stretch","kind":"common"},{"text":"Shinbox IR Stretch","kind":"common"},{"text":"90-90 Hip Mobility Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"tensor-fasciae-latae","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"}],"joints":[{"joint":"hip","actions":["internal-rotation","external-rotation","flexion"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"contralateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1884"},"id":"oec:90-90-hip-stretch","instructions":{"setup":["Sit on the floor with your torso upright.","Position your lead leg in front of you with the hip externally rotated and the knee bent at 90 degrees, resting flat on the ground.","Position your trail leg to the side with the hip internally rotated and the knee bent at 90 degrees, foot pointing behind you."],"steps":["Sit tall through the crown of your head and square your torso over the front shin.","Gently hinge forward from the hips with a flat back toward the front shin until a stretch is felt in the lead hip and glute.","Alternatively, press the rear hip toward the floor to target internal rotation in the back hip.","Hold the position for the desired duration, breathing slowly, then switch leg positions and repeat."],"breathing":"Breathe smoothly and deeply, using slow exhales to relax deeper into the stretch without forcing range of motion.","cues":["Hinge at the hips, not the lower back","Keep both knees bent at 90 degrees","Stay tall through the spine"],"common_faults":[{"fault":"Rounding the spine excessively to reach further toward the floor.","correction":"Keep your chest tall and pivot strictly from the hip crease."},{"fault":"Knees drifting into sharp flexion less than 90 degrees.","correction":"Check your shin angles to maintain true 90-degree angles at both knee joints."},{"fault":"Forcing the trail hip into internal rotation causing knee or lower back pain.","correction":"Elevate your pelvis on a yoga block or cushion to reduce torque on the hip and knee."}],"safety":{"precautions":["Do not force end-range hip internal rotation if sharp pain is felt in the groin or knee joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"90-90 Hip Stretch","previous_ids":["oec:shinbox-ir-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shinbox IR Stretch","url":"https://wger.de/en/exercise/1884/view-base","license":"CC-BY-SA-4.0","author":"teus_ergaster"}]},"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated hip mobility stretch performed with both legs bent at right angles to improve internal and external hip rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"90/90 Hip Switches","kind":"common"},{"text":"90/90 Hip Rotations","kind":"common"},{"text":"Shin Box Switch","kind":"common"},{"text":"Seated 90-90 Hip Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"piriformis","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["internal-rotation","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2613"},"id":"oec:90-90-hip-switch","instructions":{"setup":["Sit on the floor with your torso upright and your legs arranged in a 90-90 position: one lead leg in front with hip and knee bent to 90 degrees, and the trail leg out to the side with hip and knee bent to 90 degrees.","Keep your heels planted on the floor with toes pulled slightly toward your shins.","Hold your hands clasped in front of your chest, or place your hands lightly behind your hips on the floor for support if needed."],"steps":["Initiate the movement by opening the back knee outward while keeping both heels anchored to the floor.","Allow the front knee to follow as your hips rotate across the center.","Rotate both legs completely to the opposite side until you settle into a mirrored 90-90 position.","Pause briefly in the end range, then reverse the motion to switch back."],"breathing":"Inhale as you transition across the middle and exhale as you settle tall into each 90-90 end position.","cues":["Drive knees wide apart through the middle.","Pencil between heels: keep your heels anchored in place.","Stay tall through your spine."],"common_faults":[{"fault":"Excessively rounding the lower back and collapsing the chest.","correction":"Sit tall by actively bracing your trunk and place your hands on the floor behind you if hip mobility limits upright sitting."},{"fault":"Shuffling or dragging the feet across the floor rather than pivoting on the heels.","correction":"Fix your heels in place and pivot cleanly on your heel pads throughout the entire rotation."}],"safety":{"precautions":["Avoid forcing the hips or knees into painful end ranges; reduce the range of motion if you experience knee or groin discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration"]}],"records":{},"reps_counted":"total"},"name":"90-90 Hip Switch","previous_ids":["oec:90-90-hip-switches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 90/90 Hip Switches","url":"https://wger.de/en/exercise/2613/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:clamshell-to-reverse-clamshell"}],"setup":{"position":"seated"},"status":"active","summary":"A seated mobility drill that transitions both legs between internal and external hip rotation in a 90-90 position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"90/90 Diaphragmatic Breathing","kind":"common"},{"text":"PRI 90/90 Hip Lift with Breathing","kind":"common"},{"text":"90-90 Breathing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["rehabilitation","mobility"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[["wall","plyo-box","bench","chair"]]},"external_ids":{"wger":"2564"},"id":"oec:90-90-breathing","instructions":{"setup":["Lie flat on your back on a mat with your feet placed flat against a wall or resting on an elevated surface such as a bench or plyo box.","Position your hips and knees at ninety-degree angles.","Rest your arms comfortably at your sides with your palms facing up."],"steps":["Gently pull down through your heels to engage your hamstrings and tilt your pelvis backward, flattening your lower back against the floor without lifting your lower back off the ground.","Inhale slowly and quietly through your nose, expanding your rib cage fully in 360 degrees without arching your back.","Exhale fully and smoothly through your mouth, feeling your ribs depress and your abdominal wall contract inward.","Pause for two to three seconds at the end of the full exhalation while maintaining pelvic alignment.","Repeat for the desired number of breath cycles or timed duration."],"breathing":"Inhale slowly through the nose into the abdomen and posterior rib cage, then perform a prolonged, complete exhale through pursed lips.","cues":["Heels pull down to tuck the pelvis","Ribs drop down with the exhale","Breathe 360 degrees into your torso","Keep neck and shoulders relaxed"],"common_faults":[{"fault":"Lifting the lower back off the floor into a glute bridge rather than a subtle pelvic tilt.","correction":"Only drag down with your heels to tuck your tailbone slightly; keep your lower back in flat contact with the mat."},{"fault":"Breathing solely into the upper chest and shrugging the shoulders.","correction":"Keep your neck relaxed and focus on expanding the lower rib cage and belly on each inhale."},{"fault":"Incomplete exhalation without abdominal engagement.","correction":"Exhale until all air is emptied to allow the obliques and deep abdominals to fully engage."}],"safety":{"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"90/90 Breathing","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 90/90 Breathing","url":"https://wger.de/en/exercise/2564/view-base","license":"CC-BY-SA-3.0"}]},"relations":[{"type":"variation-of","target":"oec:diaphragmatic-breathing"},{"type":"regression-of","target":"oec:supported-deep-squat-breathing"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine breathing drill performed with hips and knees flexed to ninety degrees to restore rib cage positioning and engage deep core stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ab Wheel","kind":"common"},{"text":"Ab Roller","kind":"common"},{"text":"Ab Roller Rollout","kind":"common"},{"text":"Kneeling Ab Wheel Rollout","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","protraction"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["ab-wheel"]]},"external_ids":{"wger":"1573"},"id":"oec:ab-wheel-rollout","instructions":{"setup":["Kneel on a padded mat with knees hip-width apart.","Grasp the handles of the ab wheel firmly with an overhand grip, positioning it directly beneath your shoulders with your arms straight."],"steps":["Brace your core and tuck your pelvis slightly to establish a neutral to hollow spine position.","Slowly roll the wheel forward in a controlled motion, extending your hips and shoulders toward the floor while keeping your abdominals fully engaged.","Roll out as far as your strength allows without letting your lower back sag into hyperextension.","Pull through your lats and contract your abdominal wall to roll the wheel back toward your knees until you return to the starting position."],"breathing":"Inhale deeply as you roll forward into extension, and exhale forcefully as you pull the wheel back beneath your shoulders.","cues":["Keep your ribs pulled down toward your hips","Don't let your lower back collapse","Pull back with your core, not by sitting onto your heels"],"common_faults":[{"fault":"Lumbar hyperextension during the rollout.","correction":"Shorten the range of motion and maintain posterior pelvic tilt to keep tension on the abdominals rather than the spine."},{"fault":"Leading the return by shifting the hips backward first.","correction":"Initiate the return simultaneously through the shoulders and trunk rather than breaking at the hips."}],"safety":{"precautions":["Stop rollout progression well before the point where spinal extension occurs.","Individuals with existing lower back pathology should master static anti-extension drills before attempting wheel rollouts."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Ab Wheel Rollout","previous_ids":["oec:ab-wheel"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ab wheel","url":"https://wger.de/en/exercise/1573/view-base","license":"CC-BY-SA-4.0","author":"lhegedus"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-rollout"},{"type":"substitute-for","target":"oec:suspension-trainer-rollout"},{"type":"substitute-for","target":"oec:plank-walkout"},{"type":"progression-of","target":"oec:plank"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"kneeling","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An anti-extension core exercise performed by rolling a wheel forward from a kneeling position to challenge the anterior trunk muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Abdominal Stabilization","kind":"common"},{"text":"Core Bracing","kind":"common"},{"text":"Supine Abdominal Bracing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"multifidus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","calisthenics"],"movement_patterns":["anti-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"56"},"id":"oec:abdominal-bracing","instructions":{"setup":["Lie face up on a mat with your knees bent to roughly 90 degrees and feet flat on the floor, hip-width apart.","Rest your arms by your sides and establish a comfortable, neutral lumbar spine with a slight natural arch off the floor."],"steps":["Inhale into your belly and lower ribcage without shrugging your shoulders.","As you begin to exhale, tighten your entire abdominal wall as if bracing to take a light punch to the stomach.","Firm the muscles 360 degrees around your waist while maintaining the natural position of your pelvis and lower back.","Continue breathing shallowly and steadily while maintaining the contraction for the required duration.","Release the abdominal tension fully before initiating the next repetition."],"breathing":"Breathe continuously and softly through your chest while maintaining tension throughout the abdominal wall.","cues":["Brace like taking a punch.","Stiffen your waist 360 degrees.","Breathe behind the shield."],"common_faults":[{"fault":"Sucking the belly button in toward the spine (hollowing instead of bracing).","correction":"Expand and firm the core outward in all directions rather than drawing the abdomen inward."},{"fault":"Flattening the lower back completely against the floor via posterior pelvic tilt.","correction":"Keep the pelvis stationary and maintain a neutral lumbar curve during the brace."},{"fault":"Holding your breath throughout the duration of the contraction.","correction":"Practice speaking or taking small, controlled breaths while holding the muscular tension."}],"safety":{"precautions":["Discontinue the exercise if you feel sharp or radiating lower back pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","rpe"]}],"records":{}},"name":"Abdominal Bracing","previous_ids":["oec:abdominal-stabilization"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Abdominal Stabilization","url":"https://wger.de/en/exercise/56/view-base","license":"CC-BY-SA-3.0","author":"andikeller"}]},"relations":[{"type":"substitute-for","target":"oec:abdominal-draw-in"},{"type":"regression-of","target":"oec:dead-bug"},{"type":"regression-of","target":"oec:supine-isometric-abdominal-press"},{"type":"regression-of","target":"oec:supine-toe-tap"},{"type":"regression-of","target":"oec:plank"}],"setup":{"position":"supine","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational isometric core exercise performed supine to recruit the deep and superficial abdominal muscles and enhance lumbar stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Abdominal Drawing-In Maneuver","kind":"common"},{"text":"ADIM","kind":"abbreviation"},{"text":"Transverse Abdominis Activation","kind":"common"},{"text":"Supine Stomach Vacuum","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","pilates"],"movement_patterns":["anti-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1828"},"id":"oec:abdominal-draw-in","instructions":{"setup":["Lie flat on your back on a comfortable surface with your knees bent and feet flat on the floor, hip-width apart.","Rest your arms comfortably at your sides, or place your fingertips just inside your hip bones to feel the deep abdominal muscles contract.","Establish a neutral spine position with a slight, natural arch in your lower back."],"steps":["Take a relaxed breath in to prepare.","Gently draw your navel inward toward your spine without flattening your lower back completely against the floor or tilting your pelvis.","Hold the contraction while continuing to breathe shallowly and smoothly.","Slowly release the tension and relax the abdominal wall before beginning the next hold."],"breathing":"Breathe continuously and evenly throughout the hold; do not hold your breath to maintain tension.","cues":["Draw the belly button toward the spine","Keep the pelvis completely still","Breathe through the hold","Narrow your waistline"],"common_faults":[{"fault":"Flattening the lower back by forcefully tucking the pelvis into a posterior tilt.","correction":"Maintain a quiet, neutral pelvis throughout; the movement should come from drawing the abdominal wall inward, not moving the spine."},{"fault":"Holding breath (Valsalva maneuver) instead of isolating the muscle.","correction":"Practice taking gentle, rhythmic breaths into the ribs while keeping the lower abdomen drawn inward."},{"fault":"Overactivating the superficial rectus abdominis or bracing outward.","correction":"Focus on a subtle inward drawing sensation rather than a hard bearing-down or crunching motion."}],"safety":{"precautions":["Ensure no pain or discomfort is felt in the lower back or neck; avoid performing with excessive force."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Abdominal Draw-In","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Abdominal Draw-In","url":"https://wger.de/en/exercise/1828/view-base","license":"CC-BY-SA-4.0","author":"beagle"}]},"relations":[{"type":"substitute-for","target":"oec:abdominal-bracing"},{"type":"regression-of","target":"oec:dead-bug"},{"type":"regression-of","target":"oec:supine-toe-tap"}],"setup":{"position":"supine","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational core stability exercise targeting the transversus abdominis by drawing the navel toward the spine from a hook-lying position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Active Bar Hang","kind":"common"},{"text":"Active Shoulder Hang","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"2690"},"id":"oec:active-hang","instructions":{"setup":["Grasp an overhead pull-up bar with an overhand grip roughly shoulder-width apart.","Step or lower off the platform into a full hang with straight arms and feet off the floor."],"steps":["Actively pull your shoulder blades down away from your ears without bending your elbows.","Brace your core and squeeze your glutes lightly to maintain a stable, hollow body position.","Hold this active shoulder-depressed position for the target duration.","Carefully lower your shoulder blades into a relaxed hang or step down to conclude the set."],"breathing":"Maintain steady, rhythmic breathing through your diaphragm while keeping your core braced and shoulders packed.","cues":["Shoulders away from the ears","Keep the elbows locked straight","Pencil between the shoulder blades","Stay long and hollow through your torso"],"common_faults":[{"fault":"Bending the elbows to pull the body upward.","correction":"Keep your arms completely straight; the movement should come entirely from scapular depression."},{"fault":"Allowing shoulders to shrug up to the ears (collapsing into a passive dead hang).","correction":"Continuously engage your lats and mid-back to keep space between your shoulders and ears."},{"fault":"Excessive arching of the lower back.","correction":"Engage your abs and point your toes slightly forward to keep a neutral spine."}],"safety":{"precautions":["Ensure the bar is secure and can support your full body weight.","Step down safely rather than dropping from excessive heights if grip fatigue sets in."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Active Hang","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Active Hang","url":"https://wger.de/en/exercise/2690/view-base","license":"CC-BY-SA-4.0","author":"nalhilal"}]},"relations":[{"type":"regression-of","target":"oec:arch-hang"},{"type":"regression-of","target":"oec:scapular-pull-up"},{"type":"regression-of","target":"oec:pull-up"},{"type":"part-of","target":"oec:pull-up"},{"type":"part-of","target":"oec:scapular-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric bodyweight hold from an overhead bar with shoulders actively depressed and stabilized."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating Dumbbell Biceps Curl","kind":"common"},{"text":"Dumbbell Alternating Curl","kind":"common"},{"text":"Standing Alternating Dumbbell Curl","kind":"common"},{"text":"Alternating Biceps Curls With Dumbbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"supinator","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination","pronation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1192,2659"},"id":"oec:alternating-dumbbell-curl","instructions":{"setup":["Stand upright with your feet hip-width apart and your core braced.","Hold a dumbbell in each hand at your sides with your arms extended and palms facing inward toward your thighs."],"steps":["Keep your upper arm stationary by your side and curl one dumbbell upward by bending the elbow.","As the dumbbell clears your thigh, supinate your forearm so that your palm faces upward at the top of the contraction.","Squeeze your biceps at peak flexion without allowing your elbow to swing forward.","Lower the dumbbell under control, pronating your forearm back to the neutral starting position.","Repeat the movement with the opposite arm to complete one alternating cycle."],"breathing":"Exhale as you curl the weight upward and inhale as you lower it under control.","cues":["Elbows pinned to your sides.","Turn your pinky up at the top.","Resist the weight on the way down."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Keep your spine neutral, brace your abdominals, and reduce the weight if necessary."},{"fault":"Drifting the elbows forward to make the top of the lift easier.","correction":"Keep your upper arms vertical and fixed in line with your torso throughout the entire repetition."},{"fault":"Failing to fully supinate the forearm.","correction":"Begin rotating your wrist outward as soon as the dumbbell passes your hip to fully recruit the biceps."}],"safety":{"precautions":["Avoid leaning backward or hyperextending your lumbar spine to lift the dumbbells."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Alternating Dumbbell Curl","previous_ids":["oec:alternating-biceps-curls-with-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternating Biceps Curls With Dumbbell","url":"https://wger.de/en/exercise/1192/view-base","license":"CC-BY-SA-4.0","author":"Franpol"},{"title":"wger: Alternating Dumbbell Curl","url":"https://wger.de/en/exercise/2659/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that builds the elbow flexors by curling dumbbells one arm at a time while rotating the forearm into supination."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating Hammer Curl","kind":"common"},{"text":"Dumbbell Hammer Curl Alternating","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1567"},"id":"oec:alternating-dumbbell-hammer-curl","instructions":{"setup":["Stand upright with feet hip-width apart and knees slightly unlocked.","Hold a dumbbell in each hand at your sides with palms facing inward toward each other in a neutral grip.","Keep your chest tall, shoulders pulled slightly back, and elbows pinned close to your torso."],"steps":["Keeping the upper arm stationary and the wrist neutral, curl one dumbbell upward by flexing the elbow.","Continue lifting until the forearm is near vertical and you feel a peak contraction in the arm.","Lower the dumbbell under control back to the starting position with your arm fully extended.","Repeat the movement with the opposite arm to complete one alternating pair."],"breathing":"Exhale as you curl the dumbbell up, and inhale as you lower it back down.","cues":["Keep palms facing each other throughout.","Lock elbows in place against your ribs.","Control the weight on the way down; do not let it drop."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Brace the core and keep the torso strictly vertical throughout the set."},{"fault":"Flaring the elbows outward or allowing them to drift forward excessively.","correction":"Keep the upper arms aligned with your torso to isolate elbow flexion."},{"fault":"Pronating or supinating the wrists during the curl.","correction":"Maintain a strict neutral hammer grip from start to finish."}],"safety":{"precautions":["Avoid using excessively heavy weights that compromise strict posture."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Alternating Dumbbell Hammer Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternating dumbbell hammer curl","url":"https://wger.de/en/exercise/1567/view-base","license":"CC-BY-SA-4.0","author":"Mariano_O"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:cable-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-cross-body-hammer-curl"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation arm exercise that alternately curls dumbbells with a neutral grip to target the brachialis, brachioradialis, and biceps brachii."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Heel Touches","kind":"common"},{"text":"Penguin Crunch","kind":"common"},{"text":"Penguins","kind":"common"},{"text":"Lying Heel Touch","kind":"common"},{"text":"Heel Taps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"deep-neck-flexors","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["lateral-flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["lateral-flexion","isometric-stabilization"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["lateral-flexion"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1411"},"id":"oec:alternating-heel-touch","instructions":{"setup":["Lie face-up on an exercise mat with your knees bent and your feet flat on the floor, spaced hip-width apart.","Position your feet roughly one to two hand lengths away from your glutes.","Rest your arms along your sides, palms facing inward or down toward the floor."],"steps":["Engage your abdominals and lift your head and shoulder blades slightly off the floor, keeping your lower back in contact with the mat.","Laterally flex your torso to the right, sliding your right hand along the floor until your fingertips touch your right heel.","Pause briefly to contract the right oblique, then reverse the motion smoothly back through center.","Without lowering your shoulders to the floor, laterally flex your torso to the left and touch your left heel with your left hand.","Return through center and continue alternating sides in a controlled cadence."],"breathing":"Maintain rhythmic breathing, exhaling as you reach toward each heel and inhaling as you cross through center.","cues":["Rib cage to hip bone","Shoulders off the mat","Smooth side glide"],"common_faults":[{"fault":"Pulling from the neck or excessively tucking the chin to the chest.","correction":"Keep space between your chin and chest, letting the upper abdominals hold the torso elevated."},{"fault":"Placing the feet too close or too far away, preventing proper oblique engagement.","correction":"Adjust foot distance so that reaching your heel requires full torso lateral flexion without hip shifting."},{"fault":"Letting the shoulder blades rest between repetitions.","correction":"Maintain continuous isometric flexion in the upper abdominals throughout the set."}],"safety":{"precautions":["Avoid this exercise if loaded lateral spinal flexion exacerbates active lower-back or disc issues."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Alternating Heel Touch","previous_ids":["oec:heel-touches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Heel Touches","url":"https://wger.de/en/exercise/1411/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:standing-side-crunch"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine bodyweight core exercise targeting the obliques through alternating lateral flexion of the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternate Back Lunges","kind":"common"},{"text":"Alternating Backward Lunge","kind":"common"},{"text":"Alternating Step-Back Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-vest"],"required":[]},"external_ids":{"wger":"1102"},"id":"oec:alternating-reverse-lunge","instructions":{"setup":["Stand tall with feet hip-width apart and your hands on your hips or held together in front of your chest.","Brace your core and keep your gaze directed forward."],"steps":["Take a controlled step backward with one leg onto the ball of that foot.","Lower your hips straight down until both knees are bent to approximately ninety degrees, with the back knee hovering just above the floor.","Drive through the midfoot and heel of the front leg to push yourself back up to the starting position.","Repeat the movement by stepping backward with the opposite leg, alternating sides with each repetition."],"breathing":"Inhale as you step back and lower your body; exhale as you press through the front foot to return to standing.","cues":["Chest up, torso upright.","Drive through the front heel.","Drop the back knee straight down."],"common_faults":[{"fault":"Stepping backward directly in line with the front foot, compromising balance.","correction":"Keep feet roughly hip-width apart as if stepping along railroad tracks rather than a tightrope."},{"fault":"Allowing the front knee to collapse inward (valgus).","correction":"Actively track the front knee in line with the second and third toes throughout the descent and ascent."},{"fault":"Banging the rear knee into the floor.","correction":"Control the eccentric descent and stop just above the floor."}],"safety":{"precautions":["Maintain an upright torso to minimize shear stress on the lower back and knees."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Alternating Reverse Lunge","previous_ids":["oec:alternate-back-lunges"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternate back lunges","url":"https://wger.de/en/exercise/1102/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:dumbbell-reverse-lunge"},{"type":"regression-of","target":"oec:barbell-reverse-lunge"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic bodyweight lower-body exercise where you step backward into a lunge on alternating legs, targeting the quadriceps and glutes while placing less stress on the knees than forward lunges."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ankle Roll","kind":"common"},{"text":"Ankle Circles","kind":"common"},{"text":"Foot Circles","kind":"common"},{"text":"Foot Rotations","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tibialis-anterior","role":"prime-mover"},{"muscle":"peroneals","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"}],"joints":[{"joint":"ankle","actions":["circumduction","dorsiflexion","plantarflexion"]},{"joint":"subtalar","actions":["inversion","eversion"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill","isolation-ankle"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["chair","bench","mat"],"required":[]},"external_ids":{"wger":"1864"},"id":"oec:ankle-circle","instructions":{"setup":["Sit upright on the floor, a chair, or a bench with good posture.","Elevate one foot off the floor by extending the knee slightly or resting the lower leg across your opposite knee, ensuring the ankle can move freely."],"steps":["Slowly trace a large, smooth circle with your toes, moving strictly at the ankle joint.","Move through maximum comfortable dorsiflexion, eversion, plantarflexion, and inversion.","Complete the target number of repetitions in one direction, then immediately reverse and rotate the opposite way.","Lower the leg and repeat the sequence with the other foot."],"breathing":"Breathe smoothly and rhythmically without holding your breath.","cues":["Draw the biggest circle possible with your big toe","Keep your knee and shin completely still","Slow down and explore the full range"],"common_faults":[{"fault":"Rotating from the hip or knee instead of isolating the ankle.","correction":"Stabilize your shin with your hands if needed and focus exclusively on movement at the ankle joint."},{"fault":"Rushing through the movement and cutting corners on the circle.","correction":"Perform each circle deliberately, spending time at the full end-range of each movement phase."}],"safety":{"precautions":["Work within a pain-free range of motion, especially when rehabilitating recent sprains or tendon issues."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","tempo"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"per-side"},"name":"Ankle Circle","previous_ids":["oec:ankle-roll"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ankle Roll","url":"https://wger.de/en/exercise/1864/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"seated"},"status":"active","summary":"A mobility exercise performing controlled circumduction of the foot to improve range of motion and joint health in the ankle."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Neck Stretch","kind":"common"},{"text":"Platysma Stretch","kind":"common"},{"text":"Neck Extension Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"stretched"},{"muscle":"deep-neck-flexors","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1011"},"id":"oec:anterior-neck-stretch","instructions":{"setup":["Sit upright on a stable chair or stand tall with feet hip-width apart.","Relax your shoulders down and back, maintaining a neutral spine."],"steps":["Slightly part your lips or open your mouth to reduce tension before moving.","Slowly tilt your head backward, looking up toward the ceiling until you feel a gentle stretch across the front of your neck.","Gently close your mouth, bringing your lower jaw toward the upper teeth to deepen the stretch along the anterior neck muscles.","Hold the position comfortably for the designated duration while breathing smoothly.","Carefully return your head to the neutral starting position."],"breathing":"Breathe slowly and deeply through your nose throughout the hold; avoid holding your breath.","cues":["Lengthen through the throat rather than jamming the back of the neck","Keep your shoulders depressed and relaxed","Close the jaw gently to intensify the stretch"],"common_faults":[{"fault":"Compressing or pinching the cervical spine by aggressively dropping the head back.","correction":"Focus on lifting the chin upward and elongating the neck rather than purely hinging backward."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Keep your shoulder blades pulled gently downward away from your ears."}],"safety":{"precautions":["Stop immediately if you experience dizziness, tingling, or sharp pinching pain in the neck."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Anterior Neck Stretch","previous_ids":["oec:front-neck-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front neck stretch","url":"https://wger.de/en/exercise/1011/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"seated","range":"full"},"status":"active","summary":"A gentle mobility stretch targeting the throat, jaw, and anterior cervical flexors through controlled neck extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Arabesque Lift","kind":"common"},{"text":"Single-Leg Arabesque","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","balance","pilates"],"movement_patterns":["hinge","balance"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat","chair","wall"],"required":[]},"external_ids":{"wger":"1141"},"id":"oec:arabesque","instructions":{"setup":["Stand tall on one leg with a soft bend in the supporting knee and your core braced.","Extend your arms out to the sides or forward for balance, resting a hand lightly on a wall or barre if needed for support."],"steps":["Hinge forward at the hips while simultaneously lifting the non-supporting leg straight behind you.","Continue descending until your torso and back leg form a roughly horizontal line parallel to the floor.","Keep your hips square to the ground without rotating the pelvis open toward the lifted leg.","Engage the glute and hamstring of the standing leg to pull your torso upright, returning to the start position."],"breathing":"Inhale as you hinge forward and extend the rear leg; exhale as you contract the glutes to return upright.","cues":["Keep both hip bones pointed straight down.","Reach the back heel long away from your crown.","Maintain a soft knee on the standing leg."],"common_faults":[{"fault":"Rotating the pelvis open toward the lifted leg.","correction":"Keep both anterior superior iliac spines pointing toward the floor throughout the movement."},{"fault":"Rounding the lumbar spine instead of hinging from the hip.","correction":"Brace your core and keep your chest proud, moving the torso and back leg as one rigid lever."},{"fault":"Hyperextending the standing knee.","correction":"Keep a subtle, unlocked bend in the standing knee to recruit the hamstrings and protect the joint."}],"safety":{"precautions":["Perform near a stable surface such as a wall or chair if balance is compromised."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Arabesque","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Arabesque","url":"https://wger.de/en/exercise/1141/view-base","license":"CC-BY-SA-4.0","author":"cleen"}]},"relations":[{"type":"variation-of","target":"oec:single-leg-romanian-deadlift"},{"type":"substitute-for","target":"oec:single-leg-romanian-deadlift"},{"type":"progression-of","target":"oec:bodyweight-hip-hinge"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A single-leg hip-hinge balance exercise inspired by dance, strengthening the posterior chain and hip stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Active Arch Hang","kind":"common"},{"text":"Scapular Pull-Up Hang","kind":"common"},{"text":"Straight-Arm Scapular Hang","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","retraction"]},{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","mobility"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"2533"},"id":"oec:arch-hang","instructions":{"setup":["Grasp an overhead pull-up bar with an overhand, shoulder-width grip.","Hang with your feet off the floor, arms fully extended overhead, starting in a relaxed dead hang."],"steps":["Depress your scapulae by pulling your shoulder blades down away from your ears.","Squeeze your shoulder blades together into retraction while extending your upper chest toward the bar.","Keep your elbows locked straight as your torso tilts backward into an arched posture.","Hold this arched position for the target duration, or lower under control back into a dead hang to complete a repetition."],"breathing":"Breathe continuously and smoothly, exhaling slightly as you pull into the arch and maintaining steady diaphragmatic breaths during a hold.","cues":["Drive your shoulder blades down into your back pockets.","Chest to the sky, arms stay locked.","Break the bar apart to engage your lats."],"common_faults":[{"fault":"Bending the elbows to pull higher.","correction":"Keep arms completely straight; all movement must come exclusively from the shoulder blades and upper back."},{"fault":"Excessive arching through the lower back rather than extending the thoracic spine.","correction":"Maintain moderate abdominal tension and focus on opening and lifting the chest toward the ceiling."},{"fault":"Shrugging the shoulders toward the ears.","correction":"Actively depress your scapulae before attempting to retract and arch."}],"safety":{"precautions":["Ensure the pull-up bar is secure and the drop zone below is clear of obstructions.","Avoid forcefully hyperextending the lumbar spine if experiencing lower back sensitivity."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Arch Hang","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Arch Hang","url":"https://wger.de/en/exercise/2533/view-base","license":"CC-BY-SA-4.0","author":"wintercyan"}]},"relations":[{"type":"progression-of","target":"oec:active-hang"},{"type":"regression-of","target":"oec:pull-up"},{"type":"part-of","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"A calisthenics straight-arm exercise where you hang from an overhead bar and retract and depress the shoulder blades while extending the thoracic spine to pull the chest toward the ceiling."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Archer Chin-Up","kind":"common"},{"text":"Archer Pullup","kind":"misspelling"},{"text":"Archer Pull Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1545"},"id":"oec:archer-pull-up","instructions":{"setup":["Grip the pull-up bar with an overhand grip significantly wider than shoulder width.","Hang with arms straight, engaging your core and pulling your shoulders down into an active dead hang."],"steps":["Initiate the pull by driving your target-side elbow down and in toward your ribs, shifting your body toward that hand.","Simultaneously extend the assisting arm straight out along the bar, resting your fingers over the bar to provide minimal support.","Pull until your chin clears the bar over your working hand.","Lower yourself under control back to the central dead hang position.","Repeat the movement by pulling up toward the opposite side."],"breathing":"Inhale at the bottom before initiating the pull, exhale as you pull yourself to the side, and inhale again as you lower with control.","cues":["Drive the working elbow to your pocket.","Keep the assisting arm locked out.","Stay tight through your midsection without swinging."],"common_faults":[{"fault":"Bending the assisting arm significantly.","correction":"Focus on keeping the assisting arm straight across the bar so the working side bears the majority of the load."},{"fault":"Kipping or swinging the legs to generate momentum.","correction":"Brace the abdominals and legs to maintain a rigid hollow-body position throughout each rep."},{"fault":"Dropping quickly out of the top position.","correction":"Control the eccentric phase smoothly back to the center before starting the next rep."}],"safety":{"precautions":["Ensure you have a strong base of standard wide-grip pull-ups before attempting archer variations to prevent excessive strain on the shoulder and elbow."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Archer Pull-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Archer Pull Up","url":"https://wger.de/en/exercise/1545/view-base","license":"CC-BY-SA-4.0","author":"Antsy6277"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:wide-grip-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"hanging"},"status":"active","summary":"An advanced bodyweight vertical pull where the body is pulled toward one hand while the opposite arm straightens along the bar to overload the working side."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead arm and neck stretch","kind":"common"},{"text":"Triceps and neck stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"stretched"},{"muscle":"trapezius-upper","role":"stretched"},{"muscle":"levator-scapulae","role":"stretched"},{"muscle":"sternocleidomastoid","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["lateral-flexion"]},{"joint":"glenohumeral","actions":["flexion","external-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1590"},"id":"oec:arm-and-neck-stretch","instructions":{"setup":["Stand tall with feet hip-width apart and your spine aligned in a neutral posture.","Raise one arm overhead and bend the elbow, letting your hand rest behind your head or upper back."],"steps":["Gently grasp your raised elbow with the opposite hand and draw it lightly back and inward until you feel a stretch along the back of the arm and shoulder.","Slowly tilt your head away from the raised arm, bringing the opposite ear toward your shoulder to engage the neck.","Hold the position steadily while relaxing your shoulders and maintaining an upright torso.","Carefully release the hold, return to center, and repeat on the other side."],"breathing":"Breathe deeply and smoothly through your nose, exhaling tension as you hold the stretch.","cues":["Stand tall through the crown of your head.","Keep the shoulders drawn down away from your ears.","Tilt gently without pulling forcefully on the head or neck."],"common_faults":[{"fault":"Rounding the thoracic spine and jutting the chin forward.","correction":"Keep the chest open, ribs down, and spine upright throughout the stretch."},{"fault":"Yanking aggressively on the elbow or forcing the neck into extreme lateral flexion.","correction":"Apply only mild, comfortable pressure and stop at the first point of gentle tension."}],"safety":{"precautions":["Avoid sudden or ballistic jerking of the head and neck to prevent cervical strain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Arm and Neck Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Arm and neck stretch","url":"https://wger.de/en/exercise/1590/view-base","license":"CC-BY-SA-4.0","author":"MrAlfaRobot"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing static stretch targeting the triceps, lateral shoulder, and cervical spine to relieve upper-body postural tension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Machine-Assisted Chin-Up","kind":"common"},{"text":"Assisted Underhand Pull-Up","kind":"common"},{"text":"Counterweight Chin-Up","kind":"common"},{"text":"Assisted Chinup","kind":"misspelling"},{"text":"Assisted chin-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["assisted-pull-up-machine"]]},"external_ids":{"wger":"1737"},"id":"oec:assisted-chin-up","instructions":{"setup":["Select the desired counterweight assistance on the weight stack.","Grasp the horizontal pull-up handles with a shoulder-width supinated (underhand) grip.","Place one knee securely onto the assistance pad, press down, and then place the other knee beside it.","Lower your body under control until your arms are fully extended in a dead hang with your core braced."],"steps":["Depress and retract your scapulae, initiating the pull by drawing your elbows down and back toward your ribs.","Pull smoothly until your chin clears the height of the handles and your chest approaches the bar.","Pause momentarily at the top while maintaining tension across the back and biceps.","Lower yourself in a controlled eccentric manner until your elbows and shoulders reach full extension."],"breathing":"Inhale at the bottom or while lowering, and exhale forcefully as you pull your body upward.","cues":["Drive your elbows straight down into your back pockets.","Lead with your chest, not your chin.","Keep your torso upright and avoid swinging."],"common_faults":[{"fault":"Cutting the range of motion short at the bottom or top.","correction":"Allow the arms to reach full extension at the bottom and pull until the chin cleanly clears the bar."},{"fault":"Kicking or bouncing off the knee pad to generate momentum.","correction":"Keep your hips extended and steady on the pad, letting your upper body perform all the pulling."},{"fault":"Stepping off the machine abruptly when finishing the set.","correction":"Step one foot off carefully to the side platform and guide the pad slowly back to the top before releasing the other leg."}],"safety":{"precautions":["Always maintain a secure grip on the handles when stepping onto or off the counterweight pad to prevent it from rising rapidly."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"bodyweight-minus-assistance"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Assisted Chin-Up","previous_ids":["oec:assisted-chin-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Assisted chin-ups","url":"https://wger.de/en/exercise/1737/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:chin-up"},{"type":"substitute-for","target":"oec:chin-up"},{"type":"variation-of","target":"oec:assisted-pull-up"},{"type":"substitute-for","target":"oec:reverse-grip-lat-pulldown"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"kneeling","range":"full"},"status":"active","summary":"A vertically assisted compound pull using a counterweight machine and a supinated grip to target the lats and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Machine-Assisted Pull-Up","kind":"common"},{"text":"Machine Pull-Up","kind":"common"},{"text":"Counterweight Pull-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["assisted-pull-up-machine"]]},"external_ids":{"wger":"1929"},"id":"oec:assisted-pull-up","instructions":{"setup":["Select the desired assistance weight on the machine's weight stack; higher weight provides more assistance.","Grasp the pull-up handles with an overhand, pronated grip slightly wider than shoulder-width.","Place one knee securely onto the assistance pad, then place the other knee beside it to let the pad bear your weight.","Lower your body until your arms are fully extended and your lats are gently stretched."],"steps":["Initiate the pull by drawing your shoulder blades down and back.","Pull your chest toward the bar by driving your elbows down toward your ribs.","Continue pulling until your chin clears the level of your hands.","Pause briefly at the top while keeping tension throughout your back.","Lower your body with control until your arms and shoulders return to a fully extended stretch."],"breathing":"Inhale at the bottom or on the way down, and exhale forcefully as you pull your body upward.","cues":["Drive your elbows into your back pockets.","Lead with your chest, not your chin.","Control the descent all the way to full extension."],"common_faults":[{"fault":"Bouncing off the bottom of the movement using the machine's counterweight recoil.","correction":"Pause momentarily at the dead hang and start each rep smoothly through muscle contraction."},{"fault":"Cutting the range of motion short at either the top or bottom.","correction":"Use enough assistance weight to ensure your chin fully clears the bar and your arms reach complete extension each rep."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Actively depress your scapulae before bending the elbows to keep the tension on the lats."}],"safety":{"precautions":["Carefully step one foot down to the floor or foot peg first when exiting the machine, then let the assistance platform rise slowly to its resting stop before releasing the handles."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"bodyweight-minus-assistance"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Assisted Pull-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Assisted Pull-Up","url":"https://wger.de/en/exercise/1929/view-base","license":"CC-BY-SA-4.0","author":"amaesc"}]},"relations":[{"type":"regression-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"kneeling","range":"full"},"status":"active","summary":"A machine-assisted vertical pulling exercise that offsets a portion of body weight to train the lats and upper back through a full pull-up range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg BOSU Balance","kind":"common"},{"text":"BOSU Single-Leg Stand","kind":"common"},{"text":"One-Leg BOSU Balance","kind":"common"}],"anatomy":{"muscles":[{"muscle":"foot-intrinsics","role":"prime-mover"},{"muscle":"tibialis-anterior","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"peroneals","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"subtalar","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["balance","rehabilitation","mobility"],"movement_patterns":["balance"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["bosu"]]},"external_ids":{"wger":"2616"},"id":"oec:bosu-single-leg-balance","instructions":{"setup":["Place the BOSU ball dome-side up on a flat, non-slip surface.","Step one foot onto the center apex of the dome, orienting your toes straight ahead.","Fix your gaze on an unmoving focal point at eye level to assist with stability."],"steps":["Shift your body weight onto the stance leg and lift the opposite foot off the ground.","Slightly unlock your stance knee rather than locking it out completely.","Keep your pelvis level and your torso upright with arms out to your sides for counterbalance.","Hold the position for the target duration while actively stabilizing through the foot and ankle.","Step down carefully and repeat on the opposite leg."],"breathing":"Breathe smoothly and rhythmically throughout the hold without holding your breath.","cues":["Soft knee, strong arch.","Level hips.","Lock your eyes on one spot."],"common_faults":[{"fault":"Hyperextending the standing knee.","correction":"Keep a subtle micro-bend in the working knee to engage the surrounding musculature."},{"fault":"Letting the hip of the free leg drop or hike excessively.","correction":"Engage the stance-leg gluteus medius to keep the pelvis square and parallel to the floor."},{"fault":"Positioning the foot off-center on the dome.","correction":"Place the center of your foot directly over the bullseye of the dome to distribute weight evenly."}],"safety":{"precautions":["Ensure clear space around the BOSU ball in case you need to step off unexpectedly.","Beginners should position the BOSU near a wall or sturdy bar for touch support."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"BOSU Single-Leg Balance","previous_ids":["oec:single-leg-bosu-balance"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-leg BOSU balance","url":"https://wger.de/en/exercise/2616/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"An isometric balance drill performed on the dome of a BOSU ball to develop foot, ankle, and hip stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Gymnastic Bridge","kind":"common"},{"text":"Full Bridge","kind":"common"},{"text":"Wheel Pose","kind":"common"},{"text":"Chakrasana","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"thoracic-spine","actions":["extension"]},{"joint":"lumbar-spine","actions":["extension"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"hip","actions":["extension"]},{"joint":"elbow","actions":["extension"]},{"joint":"wrist","actions":["extension"]}]},"classification":{"modalities":["calisthenics","mobility","flexibility"],"movement_patterns":["spinal-extension","stretch","mobility-drill"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1263"},"id":"oec:back-bridge","instructions":{"setup":["Lie supine on the floor with your knees bent and feet flat on the ground, hip-width apart and close to your glutes.","Bend your elbows and place your palms flat on the floor beside your ears, with your fingers pointing toward your shoulders."],"steps":["Press firmly through your palms and heels simultaneously, extending your hips and straightening your arms to lift your entire torso off the floor.","Push your chest toward the wall behind you to open the thoracic spine and shoulders, actively engaging your glutes and spinal extensors.","Hold the arched position for the target duration while maintaining steady, deep breathing.","Lower yourself back down with control by tucking your chin, bending your elbows and knees, and gently touching your upper back to the floor first."],"breathing":"Inhale as you press up into the arch, and maintain calm, steady breaths into your ribs throughout the hold.","cues":["Drive through the palms and heels","Open the chest","Squeeze the glutes","Tuck the chin to exit"],"common_faults":[{"fault":"Flaring knees and feet outward excessively.","correction":"Keep feet parallel and hip-width apart, engaging the inner thighs to prevent flaring."},{"fault":"Dumping all the extension into the lower back instead of the upper back and shoulders.","correction":"Actively push the armpits and chest over the hands to distribute the bend evenly into the thoracic spine."},{"fault":"Crashing down onto the head or neck when exiting.","correction":"Keep arms active, tuck the chin firmly toward the chest, and lower the back down slowly."}],"safety":{"precautions":["Requires adequate wrist, shoulder, and thoracic mobility; regress to elevated bridges or glute bridges if wrist or lower-back pain occurs.","Avoid if experiencing acute lower back or neck injuries."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Back Bridge","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Back bridge","url":"https://wger.de/en/exercise/1263/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"progression-of","target":"oec:pelvic-curl"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full-body spinal extension hold where the body arches upward supported on the hands and feet."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hyperextension","kind":"common"},{"text":"Roman Chair Back Extension","kind":"common"},{"text":"Roman Chair Hyperextension","kind":"common"},{"text":"45-Degree Back Extension","kind":"common"},{"text":"Hyperextensions","kind":"common"},{"text":"Lower Back Extensions","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","calisthenics","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate","dumbbell"],"required":[["roman-chair","ghd"]]},"external_ids":{"wger":"301,1348"},"id":"oec:back-extension","instructions":{"setup":["Position yourself in the Roman chair or back extension apparatus with your feet secured flat against the footplate and your Achilles tendons snug against the rear pads.","Adjust the hip pad height so the top edge rests just below your anterior superior iliac spine, allowing full flexion at the hips without curling the lumbar spine over the pad.","Cross your arms over your chest or place your fingertips lightly behind your ears, keeping your neck in a neutral position aligned with your torso."],"steps":["Hinge forward at the hips, lowering your torso in a slow, controlled descent until you feel a moderate stretch in the hamstrings.","Engage your glutes and hamstrings to drive your hips into the pad, raising your torso back up.","Ascend until your torso forms a straight line from your ankles through your shoulders, pausing briefly at the top without hyperextending the lower back.","Lower under control back to the starting stretch to complete the repetition."],"breathing":"Inhale deeply as you lower your torso toward the floor; exhale forcefully as you extend your hips and raise your torso back to the top.","cues":["Hinge from the hips, not the waist","Squeeze glutes at the top","Crown of head to the ceiling"],"common_faults":[{"fault":"Hyperextending the lumbar spine at the peak of the movement.","correction":"Stop when your body forms a straight line from heels to shoulders; avoid arching backward past neutral."},{"fault":"Setting the thigh pad too high, locking the pelvis and forcing movement through spinal flexion.","correction":"Lower the pad so your hip crease is completely clear of the top edge, allowing free hip articulation."},{"fault":"Using momentum or swinging violently to raise the torso.","correction":"Move smoothly with a controlled cadence, focusing on deliberate glute and hamstring contraction."}],"safety":{"precautions":["Ensure the support pins are fully locked in place before loading your weight onto the apparatus.","Maintain a neutral spine if you experience disc-related lower-back irritation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"total"},"name":"Back Extension","previous_ids":["oec:hyperextensions","oec:lower-back-extensions"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hyperextensions","url":"https://wger.de/en/exercise/301/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Lower Back Extensions","url":"https://wger.de/en/exercise/1348/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"regression-of","target":"oec:dumbbell-roman-chair-hip-extension"},{"type":"substitute-for","target":"oec:ghd-hip-extension"}],"setup":{"position":"support","range":"full"},"status":"active","summary":"A posterior-chain exercise performed on an angled or horizontal bench that strengthens the erector spinae, glutes, and hamstrings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hyper Y W Combo","kind":"common"},{"text":"Hyperextension Y-W Combo","kind":"common"},{"text":"Back Extension Y-W Raise","kind":"common"},{"text":"GHD Y-W Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"rhomboids","role":"synergist"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["extension","isometric-stabilization"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression","upward-rotation"]},{"joint":"glenohumeral","actions":["horizontal-abduction","abduction","external-rotation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge","horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate","dumbbell"],"required":[["roman-chair","ghd","stability-ball"]]},"external_ids":{"wger":"1487"},"id":"oec:back-extension-y-w-combo","instructions":{"setup":["Lock your feet securely into a Roman chair, 45-degree hyperextension apparatus, or GHD with your hips resting against the pad.","Hinge forward at the hips to lower your torso toward the floor.","Optionally hold a very light weight plate or micro dumbbell in each hand."],"steps":["Contract your glutes and hamstrings to extend your hips, raising your torso until your body forms a straight line from heels to head.","As you reach the top of the extension, pull your elbows back and externally rotate your shoulders to form a 'W' shape with your arms, pinching your shoulder blades together.","Lower your arms and hinge at the hips under control back to the starting bottom position.","On the subsequent repetition, extend your torso to neutral and raise your straight arms overhead at roughly a 45-degree angle into a 'Y' shape with thumbs pointed toward the ceiling.","Lower under control and continue alternating between the W and Y patterns for the desired repetitions."],"breathing":"Inhale as you hinge down into the bottom position; exhale steadily as you extend your trunk and raise your arms into either the W or Y position.","cues":["Glutes tight at the top.","Thumbs to the sky on the Y.","Squeeze shoulder blades down and back on the W.","Do not arch into hyperextension."],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the hip hinge.","correction":"Stop when your body reaches a neutral straight alignment from shoulders to heels, relying on glute contraction rather than lower-back arching."},{"fault":"Using excessively heavy weights that degrade arm path mechanics.","correction":"Use light micro plates or just bodyweight to ensure pure rotator cuff and mid/lower trapezius recruitment without shrugging."},{"fault":"Shrugging the upper traps toward the ears during the Y raise.","correction":"Depress the shoulder blades down away from the ears and focus on activating the lower trapezius."}],"safety":{"precautions":["Ensure the ankle pads are securely positioned and locked before initiating the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":2,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"total"},"name":"Back Extension Y-W Combo","previous_ids":["oec:hyper-y-w-combo"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hyper Y W Combo","url":"https://wger.de/en/exercise/1487/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:back-extension"},{"type":"progression-of","target":"oec:back-extension"},{"type":"progression-of","target":"oec:prone-ytw-raise"}],"setup":{"load_position":"at-sides","position":"prone","range":"full"},"status":"active","summary":"A compound movement combining a trunk extension on a hyperextension bench or GHD with alternating Y and W arm raises to strengthen the posterior chain and upper-back stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["pull","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"advanced"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1742"},"id":"oec:back-lever","instructions":{"setup":["Grasp a pull-up bar or gymnastic rings with an overhand, shoulder-width grip.","Invert your body by pulling your knees toward your chest and passing your feet between your arms into a German hang position, or lower down from an inverted hang."],"steps":["From the inverted or German hang position, depress your scapulae and engage your chest, anterior shoulders, and core.","Extend your hips and legs while raising or lowering your torso until your entire body forms a straight, horizontal line parallel to the floor.","Keep your arms fully extended, lock out your elbows, and hold the static horizontal position for the prescribed duration.","Controlled return either by tucking the knees to dismount or lowering through a German hang."],"breathing":"Maintain steady, controlled shallow breathing through the diaphragm while bracing your abdominal wall throughout the hold.","cues":["Keep elbows locked","Drive shoulders forward and down","Squeeze glutes and point your toes"],"common_faults":[{"fault":"Piking at the hips or arching the lumbar spine excessively.","correction":"Squeeze the glutes and abdominals together to maintain a rigid, neutral hollow-body line."},{"fault":"Bending the elbows to reduce the lever arm.","correction":"Fully lock the elbows; regress to a tuck or straddle back lever if straight-arm strength is insufficient."},{"fault":"Hips resting higher or lower than shoulder level.","correction":"Align the shoulders, hips, and ankles in a single horizontal plane parallel to the ground."}],"safety":{"precautions":["Places extreme stress on the biceps tendon and anterior shoulder capsule; develop prerequisite German hang mobility and master tuck progressions before attempting full extension."],"spotter":"recommended"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Back Lever","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Back Lever","url":"https://wger.de/en/exercise/1742/view-base","license":"CC-BY-SA-4.0","author":"Happy"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced isometric calisthenics hold where the body is suspended horizontally facing downward with arms extended behind the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Backward arm circles","kind":"common"},{"text":"Reverse arm circle","kind":"common"},{"text":"Reverse arm circles","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"infraspinatus","role":"stabilizer"},{"muscle":"supraspinatus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["circumduction"]},{"joint":"scapulothoracic","actions":["elevation","depression","retraction","upward-rotation","downward-rotation"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"995"},"id":"oec:backward-arm-circle","instructions":{"setup":["Stand tall with feet hip-width apart and knees soft.","Engage your core to keep your spine neutral and extend your arms straight out to the sides or down alongside your torso with palms facing down or forward."],"steps":["Raise your straight arms forward and up toward the ceiling in a smooth, continuous arch.","Continue the path overhead, then sweep both arms back behind your torso, squeezing the shoulder blades together.","Lower the arms down past your hips to complete a full circular revolution in reverse.","Maintain a smooth, continuous tempo for the desired repetitions or duration."],"breathing":"Breathe continuously and rhythmically, inhaling as the arms move forward and upward, and exhaling as they circle back and down.","cues":["Draw big, smooth circles with your fingertips","Keep your ribs down and spine tall","Move from the shoulders, not the lower back"],"common_faults":[{"fault":"Excessively arching the lower back when reaching overhead and behind.","correction":"Brace the abdominal muscles and keep the ribs tucked down to isolate movement to the shoulder girdle."},{"fault":"Bending the elbows during the rotation.","correction":"Maintain straight elbows to achieve full circumduction at the shoulder joint."},{"fault":"Shrugging the shoulders toward the ears aggressively.","correction":"Keep the neck relaxed and emphasize shoulder blade rotation rather than hiking the traps."}],"safety":{"precautions":["If you experience shoulder impingement or pain, reduce the circle diameter or avoid reaching deeply behind the body."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Backward Arm Circle","previous_ids":["oec:backward-arm-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Backward arm circles","url":"https://wger.de/en/exercise/995/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:backward-shoulder-circle"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic mobility exercise that warms up the shoulders, rotator cuffs, and upper back through reverse circumduction of the arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Backward Shoulder Rotation","kind":"common"},{"text":"Reverse Shoulder Circle","kind":"common"},{"text":"Backward Elbow Circle","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rotator-cuff","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["circumduction","extension","external-rotation"]},{"joint":"scapulothoracic","actions":["elevation","depression","retraction"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1005"},"id":"oec:backward-shoulder-circle","instructions":{"setup":["Stand or sit upright with your spine neutral and shoulders relaxed.","Place your fingertips lightly on top of your shoulders with your elbows pointing out to the sides."],"steps":["Trace large, smooth circles backward with your elbows, moving them forward, upward, backward, and downward.","Squeeze your shoulder blades together and down as your elbows pass through the rear and bottom of the circle.","Continue circling backward in a continuous, controlled rhythm for the desired repetitions or duration."],"breathing":"Breathe smoothly and continuously, inhaling as the chest opens and exhaling as the elbows cycle forward.","cues":["Lead with the elbows","Open the chest","Pinch your shoulder blades on the way back"],"common_faults":[{"fault":"Arching the lower back to compensate for limited shoulder mobility.","correction":"Brace your core and keep your ribcage down throughout the movement."},{"fault":"Rushing through a small, jerky range of motion.","correction":"Slow down and actively draw the largest smooth circle possible with your elbows."}],"safety":{"precautions":["If you feel sharp pain or pinching in the shoulder, reduce the diameter of the circle or stop."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Backward Shoulder Circle","previous_ids":["oec:backward-shoulder-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Backward shoulder rotation","url":"https://wger.de/en/exercise/1005/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:backward-arm-circle"},{"type":"substitute-for","target":"oec:backward-arm-circle"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic mobility exercise where the shoulders and elbows trace backward circular paths to warm up the shoulder girdle and improve range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Retro Treadmill Walking","kind":"common"},{"text":"Reverse Treadmill Walk","kind":"common"},{"text":"Backward Walking on Treadmill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"tibialis-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["rehabilitation","cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["treadmill"]]},"external_ids":{"wger":"2549"},"id":"oec:backward-treadmill-walk","instructions":{"setup":["Straddle the treadmill belt facing away from the console.","Attach the safety clip to your clothing and hold onto the handrails for balance.","Start the treadmill at the lowest possible speed setting, then carefully step onto the belt walking backward."],"steps":["Reach backward with one leg, making initial contact with the ball of the foot.","Roll smoothly from the toes down to the heel as the leg straightens, actively pushing the belt away by extending the knee.","Simultaneously pull the opposite leg underneath you, cycling smoothly in a backward stride.","Maintain an upright posture without leaning excessively forward or backward.","Continue walking rhythmically for the intended duration, using the handrails as needed for stability."],"breathing":"Breathe naturally and rhythmically throughout the walk.","cues":["Toe to heel on every step","Stand tall and keep chest up","Push through the quad to lock out each step"],"common_faults":[{"fault":"Setting the speed too fast to control the backward stride safely.","correction":"Start at a very slow pace (e.g., 1.0 to 2.0 mph) and only increase speed once balance and coordination are fully established."},{"fault":"Excessively leaning forward over the treadmill console or handrails.","correction":"Maintain an upright torso with eyes focused straight ahead rather than looking down at your feet."},{"fault":"Taking short, choppy steps that fail to fully extend the knee.","correction":"Take deliberate, full strides, ensuring the heel connects with the belt and the knee fully extends."}],"safety":{"precautions":["Always attach the emergency stop clip to your clothing before starting the belt.","Keep hands near or lightly touching the handrails to maintain balance."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","incline","speed","pace","heart-rate","calories","rpe"]},{"required":["distance","duration"],"optional":["incline","speed","pace","heart-rate","calories","rpe"]}],"records":{}},"name":"Backward Treadmill Walk","previous_ids":["oec:retro-treadmill-walking"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Retro Treadmill Walking","url":"https://wger.de/en/exercise/2549/view-base","license":"CC-BY-SA-3.0","author":"Personal routine"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A low-impact gait variation walking in reverse on a treadmill to strengthen the knee extensors and improve joint health."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1092"},"id":"oec:bag-training","measurement":{"profiles":[{"required":["reps"]}]},"name":"Bag training","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Bag training","url":"https://wger.de/en/exercise/1092/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Banded Clamshell","kind":"common"},{"text":"Resistance Band Clamshell","kind":"common"},{"text":"Band Clam","kind":"common"},{"text":"Clamshell with Band","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"piriformis","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["mini-band","resistance-band"]]},"external_ids":{"wger":"1842"},"id":"oec:band-clamshell","instructions":{"setup":["Loop a resistance band around both legs, positioning it just above your knees.","Lie on your side on the floor with your head supported by your lower arm or a pad.","Bend your hips to about 45 degrees and your knees to about 90 degrees, stacking your hips, knees, and feet directly on top of each other."],"steps":["Keeping your feet glued together and your pelvis completely steady, rotate your top knee upward into the air against band resistance.","Pause for a moment at the top of the movement, focusing on a strong contraction in the outer glute.","Slowly lower the top knee back to touch the bottom knee while maintaining control against the band tension."],"breathing":"Exhale as you lift the knee against the band tension; inhale as you lower back to the starting position.","cues":["Keep feet glued together.","Keep hips stacked vertically.","Squeeze the side of your hip at the top."],"common_faults":[{"fault":"Rolling the pelvis backward during the lift to gain extra height.","correction":"Keep your pelvis perpendicular to the floor and only raise the knee as far as your hip can externally rotate without twisting your spine."},{"fault":"Separating the feet during the repetition.","correction":"Maintain light, continuous contact between the soles of your feet throughout the entire movement."},{"fault":"Allowing the band to snap the knee down quickly on the eccentric phase.","correction":"Resist the band tension and lower the knee smoothly over a two- to three-second count."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Clamshell","previous_ids":["oec:banded-clamshell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Banded Clamshell","url":"https://wger.de/en/exercise/1842/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"progression-of","target":"oec:clamshell"},{"type":"substitute-for","target":"oec:side-lying-hip-abduction"},{"type":"substitute-for","target":"oec:fire-hydrant"}],"setup":{"position":"side-lying"},"status":"active","summary":"A side-lying hip exercise using a resistance band looped around the thighs to strengthen the gluteal abductors and external rotators."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Resistance Band Face Pull","kind":"common"},{"text":"Face Pull with Band","kind":"common"},{"text":"Face pulls with yellow/green band","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"brachialis","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"1732"},"id":"oec:band-face-pull","instructions":{"setup":["Anchor a resistance band securely around an upright post or rack at approximately eye level.","Grasp the band with both hands using a neutral or overhand grip, palms facing each other or downward.","Step back until your arms are fully extended and the band has slight initial tension, adopting a stable staggered stance."],"steps":["Pull the center of the band toward your face while driving your elbows high and out to the sides.","Externally rotate your shoulders as you pull so your hands finish alongside your ears and thumbs point backward.","Pause briefly at peak contraction to actively squeeze your shoulder blades and rear deltoids.","Slowly extend your arms forward under control to return to the starting position."],"breathing":"Exhale as you pull the band toward your face and inhale as you return to arm extension.","cues":["Pull the band apart as you pull it toward your eyes.","Hands finish behind the elbows.","Keep your chest proud and ribs pulled down."],"common_faults":[{"fault":"Leaning back and using body sway to pull the band.","correction":"Brace the core and use a staggered stance to keep the torso stationary throughout the movement."},{"fault":"Pulling the band into the chest instead of the face.","correction":"Keep the elbows elevated at shoulder height and aim the pull toward your eyes or forehead."},{"fault":"Shrugging the shoulders toward the ears.","correction":"Keep the shoulder blades depressed and focus on squeezing them together rather than pulling up."}],"safety":{"precautions":["Check the resistance band for tears, cracks, or excessive wear before securing it to the anchor point."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"total"},"name":"Band Face Pull","previous_ids":["oec:face-pulls-with-yellow-green-band"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Face pulls with yellow/green band","url":"https://wger.de/en/exercise/1732/view-base","license":"CC-BY-SA-4.0","author":"54str"}]},"relations":[{"type":"substitute-for","target":"oec:cable-face-pull"},{"type":"variation-of","target":"oec:cable-face-pull"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-face-pull"},{"type":"substitute-for","target":"oec:band-pull-apart"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A horizontal pulling exercise using a resistance band anchored at head height to strengthen the rear deltoids, upper back, and rotator cuff."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Resistance Band Front Raise","kind":"common"},{"text":"Banded Front Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"2622"},"id":"oec:band-front-raise","instructions":{"setup":["Stand upright with your feet hip-width apart, securely pinning the center of a resistance band under midfoot.","Grip the ends or handles of the band in front of your thighs with a pronated grip and a slight unlock in the elbows."],"steps":["Brace your core and keep your torso tall.","Raise your arms forward in front of your body until your hands reach shoulder level.","Pause briefly at the top to emphasize peak contraction.","Lower your arms back down to the starting position in a controlled motion against the resistance of the band."],"breathing":"Exhale as you raise your arms forward and inhale as you lower them under control.","cues":["Lead with the knuckles","Keep the torso still and resist leaning back","Fight the band on the way down"],"common_faults":[{"fault":"Using momentum or leaning backward to heave the band upward","correction":"Brace the abdominals and reduce band tension so movement occurs strictly at the shoulder joint."},{"fault":"Excessive shrugging of the shoulders during the raise","correction":"Keep your shoulder blades depressed and focus tension on the anterior deltoids."},{"fault":"Allowing the band to snap the arms down quickly without control","correction":"Resist the elastic tension through a slow, deliberate eccentric descent."}],"safety":{"precautions":["Ensure the band is firmly anchored under your feet before beginning to prevent it from slipping out."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps","band-tension"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Band Front Raise","previous_ids":["oec:banded-front-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Banded Front Raise","url":"https://wger.de/en/exercise/2622/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:cable-front-raise"},{"type":"substitute-for","target":"oec:plate-front-raise"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A shoulder isolation exercise using an elastic band to target the anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Resistance Band Glute Kickback","kind":"common"},{"text":"Band Donkey Kick","kind":"common"},{"text":"Rubber Band Glute Kickback","kind":"common"},{"text":"Resistance Band Donkey Kick","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band","mini-band"]]},"external_ids":{"wger":"1613"},"id":"oec:band-glute-kickback","instructions":{"setup":["Loop a mini-band around both thighs just above the knees, or anchor a resistance band around your working foot and hold the ends under your hands.","Assume an all-fours quadruped position on a mat with your wrists stacked directly beneath your shoulders and knees under your hips.","Brace your core to establish a flat, neutral spine with your gaze directed slightly forward on the floor."],"steps":["Keeping your knee bent at roughly ninety degrees, kick your working heel up and back by contracting your glute.","Drive upward until your thigh aligns with your torso, ensuring your lower back does not hyperextend.","Pause briefly at the peak to squeeze the working glute.","Lower your leg with control back to the starting quadruped position without letting the knee touch down between reps."],"breathing":"Exhale as you kick the leg back and contract the glute, and inhale as you return to the starting position.","cues":["Drive through the heel.","Lock your core and keep the lower back still.","Squeeze the glute at the top."],"common_faults":[{"fault":"Arching the lumbar spine to achieve greater height.","correction":"Brace the abdominals firmly and only lift the thigh as high as hip extension allows without tilting the pelvis."},{"fault":"Rotating the hips outward to make the movement easier.","correction":"Keep both hip points squared toward the floor throughout the entire set."}],"safety":{"precautions":["Ensure the resistance band is securely placed across the foot or thighs so it does not snap or roll up during movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Glute Kickback","previous_ids":["oec:rubber-band-glute-kickback"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: rubber band glute kickback","url":"https://wger.de/en/exercise/1613/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:donkey-kick"},{"type":"progression-of","target":"oec:donkey-kick"},{"type":"substitute-for","target":"oec:cable-glute-kickback"},{"type":"substitute-for","target":"oec:dumbbell-donkey-kick"},{"type":"substitute-for","target":"oec:machine-glute-kickback"}],"setup":{"position":"quadruped"},"status":"active","summary":"A quadruped isolation exercise targeting the glutes by extending one hip backward against band resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lying Hamstring Stretch with Band","kind":"common"},{"text":"Supine Band Hamstring Stretch","kind":"common"},{"text":"Resistance Band Hamstring Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["extension"]},{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["flexibility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band","strap"]]},"external_ids":{"wger":"1870"},"id":"oec:band-hamstring-stretch","instructions":{"setup":["Lie flat on your back on a mat with your legs extended.","Loop the center of a resistance band or strap around the ball of one foot.","Grasp both ends of the band firmly with your hands, keeping your elbows resting near the floor."],"steps":["Gently pull on the band to raise the leg upward toward the ceiling, keeping the knee extended or with a slight micro-bend.","Continue elevating the leg until you feel a comfortable stretch along the back of the thigh and calf without lifting your hips off the floor.","Keep the opposite leg resting flat on the ground or bend that knee with the foot flat if you feel strain in your lower back.","Hold the position statically for the target duration, then slowly lower the leg under control and switch sides."],"breathing":"Breathe deeply and rhythmically, exhaling to encourage muscle relaxation as you settle into the stretch.","cues":["Keep your tailbone pinned to the mat.","Reach long through your heel.","Relax your neck and shoulders."],"common_faults":[{"fault":"Lifting the pelvis or lower back off the floor to pull the leg closer.","correction":"Keep both hips firmly grounded on the floor and only raise the leg as far as hamstring flexibility allows."},{"fault":"Forcibly locking the knee into hyperextension.","correction":"Maintain a soft micro-bend in the knee to place tension across the muscle belly rather than stressing the posterior joint capsule."}],"safety":{"precautions":["Avoid aggressive tugging on the band; stretch only to the point of mild tension, never sharp or tingling nerve pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Band Hamstring Stretch","previous_ids":["oec:lying-hamstring-stretch-with-band"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Hamstring Stretch with Band","url":"https://wger.de/en/exercise/1870/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"supine","range":"full"},"status":"active","summary":"A supine stretch targeting the hamstrings and calves by using a resistance band looped around the foot to gently assist hip flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip-Out and Hip-In Lateral Steps","kind":"common"},{"text":"Lateral Band Step","kind":"common"},{"text":"Mini-Band Lateral Step","kind":"common"},{"text":"Resistance Band Lateral Step","kind":"common"},{"text":"Band Lateral Tap","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"piriformis","role":"synergist"}],"joints":[{"joint":"hip","actions":["abduction","adduction","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["mini-band","resistance-band"]]},"external_ids":{"wger":"2618"},"id":"oec:band-lateral-step","instructions":{"setup":["Loop a mini-band around your legs, positioned either just above your knees or around your ankles.","Stand tall with feet hip-width apart to create light initial tension on the band.","Hinge slightly at the hips and unlock your knees into a shallow athletic quarter-squat."],"steps":["Brace your core and shift your center of gravity slightly onto your stance leg.","Step your active foot laterally outward against the resistance of the band.","Tap the ball of your foot lightly on the floor while keeping your hips level and square.","Control the return of your active foot back to the starting hip-width position without allowing tension on the band to go slack."],"breathing":"Exhale as you step outward against the band resistance, and inhale as you return to the starting position.","cues":["Keep tension on the band the entire time.","Stay level and avoid swaying side to side.","Push the stance knee outward so it does not collapse inward."],"common_faults":[{"fault":"Bringing the feet all the way together on the return.","correction":"Stop the return step at hip-width to maintain continuous elastic tension on the abductors."},{"fault":"Tilting the torso laterally to swing the leg outward.","correction":"Maintain an upright, braced torso and move exclusively from the hip joint."},{"fault":"Knee valgus collapse on the supporting stance leg.","correction":"Actively engage the glute of the stance leg and track the knee in line with your toes."}],"safety":{"precautions":["Choose a resistance level that allows smooth, controlled steps without lateral trunk swaying."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Lateral Step","previous_ids":["oec:hip-out-and-hip-in-lateral-steps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip-Out and Hip-In Lateral Steps","url":"https://wger.de/en/exercise/2618/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"relations":[{"type":"substitute-for","target":"oec:lateral-squat-walk"},{"type":"substitute-for","target":"oec:banded-monster-walk"},{"type":"substitute-for","target":"oec:standing-hip-abduction"},{"type":"progression-of","target":"oec:standing-hip-abduction"},{"type":"substitute-for","target":"oec:machine-hip-abduction"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A hip abduction exercise performed by stepping one foot laterally against resistance band tension from an athletic stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plantarflexion Stretch with Band","kind":"common"},{"text":"Band Ankle Plantarflexion Stretch","kind":"common"},{"text":"Band Tibialis Anterior Stretch","kind":"common"},{"text":"Resistance Band Plantar Flexion Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tibialis-anterior","role":"stretched"}],"joints":[{"joint":"ankle","actions":["plantarflexion"]}]},"classification":{"modalities":["flexibility","mobility","rehabilitation"],"movement_patterns":["stretch","isolation-ankle"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band","strap"]]},"external_ids":{"wger":"1275"},"id":"oec:band-plantarflexion-stretch","instructions":{"setup":["Sit on the floor or an exercise mat with your working leg extended in front of you.","Loop a resistance band or strap over the top of the forefoot across the instep and toes.","Hold the band ends from behind or route them around the bottom of the foot or an anchor so pulling creates tension that points the toes away from the shin."],"steps":["Gently apply tension to draw the foot and toes forward into plantarflexion.","Hold the position when you feel a mild to moderate stretch across the front of the ankle and shin.","Maintain the stretch steadily for the planned duration while keeping the lower leg relaxed.","Slowly ease tension off the band, rest briefly, and switch sides."],"breathing":"Breathe slowly and rhythmically, exhaling to help the anterior shin muscles relax deeper into the stretch.","cues":["Point the toes forward.","Keep the calf and shin relaxed.","Stretch gently, do not force joint end-range."],"common_faults":[{"fault":"Excessively inverting or twisting the foot while pulling.","correction":"Keep the line of pull straight so the foot points forward in a neutral sagittal plane."},{"fault":"Pulling aggressively to the point of impingement or sharp pain in the back of the ankle.","correction":"Reduce the band tension and aim only for a comfortable stretch across the anterior compartment."}],"safety":{"precautions":["Avoid forced end-range plantarflexion if you experience posterior ankle impingement or acute sprains."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Band Plantarflexion Stretch","previous_ids":["oec:plantarflexion-stretch-with-band"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plantarflexion Stretch with Band","url":"https://wger.de/en/exercise/1275/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated mobility exercise using a band to gently pull the ankle into plantarflexion, stretching the tibialis anterior and anterior ankle structures."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Band Pull-Aparts","kind":"common"},{"text":"Resistance Band Pull-Apart","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","strength","hypertrophy"],"movement_patterns":["horizontal-pull","mobility-drill"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band","mini-band"]]},"external_ids":{"wger":"1380"},"id":"oec:band-pull-apart","instructions":{"setup":["Stand tall with feet hip-width apart and brace your core.","Hold a resistance band with an overhand grip about shoulder-width apart, arms extended forward at chest height."],"steps":["Maintaining a slight, fixed bend in your elbows, pull your hands horizontally apart until the band contacts your chest.","Pause momentarily at peak contraction and squeeze your shoulder blades firmly together.","Reverse the movement with control, maintaining tension on the band as you return your hands to shoulder-width apart."],"breathing":"Exhale as you pull the band apart across your chest, and inhale as you return to the starting position.","cues":["Squeeze your shoulder blades together.","Keep your shoulders down away from your ears.","Lead with the back of your hands."],"common_faults":[{"fault":"Shrugging the shoulders upward during the pull.","correction":"Keep your upper traps relaxed and actively pull your shoulder blades down."},{"fault":"Extending through the lumbar spine to complete the motion.","correction":"Brace your core and keep your ribcage pinned down throughout the set."},{"fault":"Bending and extending the elbows to simulate movement.","correction":"Lock a soft bend in the elbows and pivot exclusively from the shoulders and scapulae."}],"safety":{"precautions":["Inspect the resistance band for tears, cracks, or excessive wear before beginning."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"total"},"name":"Band Pull-Apart","previous_ids":["oec:band-pull-aparts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Band pull-aparts","url":"https://wger.de/en/exercise/1380/view-base","license":"CC-BY-SA-4.0","author":"schwolfar"}]},"relations":[{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:standing-cable-reverse-fly"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A shoulder and upper-back isolation exercise performed by horizontally pulling an elastic band apart across the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Wood Chop","kind":"common"},{"text":"Band Low-to-High Wood Chop","kind":"common"},{"text":"Resistance Band Reverse Woodchop","kind":"common"},{"text":"Reverse Wood Chops","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["internal-rotation","external-rotation","extension"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["rotation"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"1433"},"id":"oec:band-reverse-wood-chop","instructions":{"setup":["Securely anchor one end of a resistance band near floor level to a sturdy post or rack.","Stand perpendicular to the anchor point with feet shoulder-width apart, so the band is to your side.","Grip the free end of the band with both hands interlaced, stepping far enough away to create light starting tension.","Slightly bend your knees and hinge at the hips, bringing your hands down by the hip closest to the anchor."],"steps":["Drive through your feet and rotate your hips and torso diagonally upward away from the anchor point.","Allow your back foot to pivot on the ball of the foot as your hips turn.","Sweep your arms across your body in a straight or slightly soft-elbow path until your hands are above your opposite shoulder.","Pause briefly at the peak of the rotation while bracing your core.","Control the band as you rotate back down to the starting position."],"breathing":"Exhale forcefully as you rotate upward against the band's tension, and inhale as you return to the start.","cues":["Drive from the hips, not just the arms.","Pivot the back foot.","Keep your arms long and let your torso turn the band."],"common_faults":[{"fault":"Pulling exclusively with the arms and shoulders rather than rotating through the hips and torso.","correction":"Initiate the movement by pushing through the floor and turning the hips, using the arms merely to hold the line of the band."},{"fault":"Failing to pivot the rear foot, placing excessive twisting torque on the knee and lower back.","correction":"Release the rear heel and pivot freely onto the ball of the back foot as your hips turn."},{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Brace the abdominal wall and squeeze the glutes to keep the pelvis neutral throughout the rotation."}],"safety":{"precautions":["Inspect the resistance band for wear, tears, or fraying before anchoring it.","Ensure the anchor point is stable and will not move or dislodge under tension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Reverse Wood Chop","previous_ids":["oec:reverse-wood-chops"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Wood Chops","url":"https://wger.de/en/exercise/1433/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing rotational exercise using a low-anchored resistance band pulled diagonally upward across the torso to build rotational strength and core power."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Banded Scapular Retraction","kind":"common"},{"text":"Resistance Band Scapular Retraction","kind":"common"},{"text":"Single-Arm Band Scapular Retraction","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","strength"],"movement_patterns":["horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"1877"},"id":"oec:band-scapular-retraction","instructions":{"setup":["Anchor a resistance band to a sturdy upright at chest or shoulder height.","Face the anchor point and loop the band around your upper arm or hold it firmly in hand with the elbow bent to roughly ninety degrees.","Step back until there is light tension on the band with your arm reaching forward and shoulder protracted."],"steps":["Without twisting your torso or flexing the elbow further, glide your shoulder blade straight back toward your spine.","Pause and squeeze the shoulder blade tightly for one to two seconds at peak retraction.","Slowly allow the band to pull your shoulder blade forward into controlled protraction."],"breathing":"Exhale as you retract the shoulder blade; inhale as you return to the starting position under control.","cues":["Move the shoulder blade, not the spine.","Keep your shoulders down away from your ears.","Pinch a pencil between your shoulder blades."],"common_faults":[{"fault":"Shrugging the shoulder upward during retraction.","correction":"Actively depress the shoulder girdle and keep the upper traps relaxed."},{"fault":"Rotating the torso to pull the band back.","correction":"Brace your core and keep your chest facing directly forward throughout the movement."},{"fault":"Bending the arm to pull with the bicep instead of moving the scapula.","correction":"Lock the elbow angle and focus entirely on gliding the shoulder blade backward."}],"safety":{"precautions":["Ensure the resistance band is securely anchored before stepping back into tension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Scapular Retraction","previous_ids":["oec:banded-scapular-retraction"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Banded Scapular Retraction","url":"https://wger.de/en/exercise/1877/view-base","license":"CC-BY-SA-4.0","author":"hurr99"}]},"relations":[{"type":"substitute-for","target":"oec:cable-scapular-retraction"},{"type":"variation-of","target":"oec:cable-scapular-retraction"},{"type":"substitute-for","target":"oec:prone-scapular-retraction"},{"type":"regression-of","target":"oec:barbell-kelso-shrug"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A postural and rehabilitative exercise using an anchored resistance band to isolate scapular retraction and strengthen the upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TKE","kind":"abbreviation"},{"text":"Band TKE","kind":"common"},{"text":"Banded Terminal Knee Extension","kind":"common"},{"text":"Terminal Knee Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"gastrocnemius","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"2494"},"id":"oec:band-terminal-knee-extension","instructions":{"setup":["Anchor a continuous loop resistance band to a sturdy post at knee height.","Step inside the loop and place the band directly behind the knee crease of the working leg.","Step back facing the anchor to create moderate band tension, setting your non-working foot slightly behind you in a relaxed staggered stance with your working heel firmly on the floor."],"steps":["Begin with the working knee slightly bent and heel grounded.","Contract your quadriceps to drive the knee back into full extension against the band tension.","Squeeze your thigh firmly at the end range and hold for a brief pause.","Slowly allow the knee to bend back to the starting position under control."],"breathing":"Exhale as you straighten the knee and lock into full extension; inhale as you slowly return to the flexed position.","cues":["Keep the working heel glued to the floor.","Squeeze the teardrop muscle above your kneecap.","Drive straight back without twisting your hips."],"common_faults":[{"fault":"Lifting the heel of the working foot off the floor during extension.","correction":"Keep full contact with your foot, driving weight through the midfoot and heel."},{"fault":"Extending the hip excessively by arching the lower back instead of moving purely at the knee.","correction":"Keep your pelvis square and torso upright, isolating movement entirely to the knee joint."},{"fault":"Allowing the band to aggressively snap the knee forward on the return.","correction":"Resist the pull of the band eccentrically, taking one to two seconds to bend the knee."}],"safety":{"precautions":["Ensure the anchor point is immovable and the band is in good condition without fraying.","Do not forcefully hyperextend the knee joint beyond its natural terminal lockout."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Band Terminal Knee Extension","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Band Terminal Knee extension","url":"https://wger.de/en/exercise/2494/view-base","license":"CC-BY-SA-4.0","author":"Rehab Hero"}]},"relations":[{"type":"progression-of","target":"oec:quad-set"}],"setup":{"position":"split-stance","range":"partial","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A standing closed-chain knee extension exercise using a resistance band to strengthen the quadriceps through terminal extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dynamic Side Hold","kind":"common"},{"text":"Hanging Band Kettlebell Suitcase Hold","kind":"common"},{"text":"HBT Suitcase Hold","kind":"abbreviation"},{"text":"Band-Suspended Suitcase Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","balance","rehabilitation"],"movement_patterns":["anti-lateral-flexion","balance"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["kettlebell"],["resistance-band"]]},"external_ids":{"wger":"1099"},"id":"oec:band-suspended-kettlebell-suitcase-hold","instructions":{"setup":["Loop a resistance band through the handle of a kettlebell and pull it tight to create a secure hitch.","Stand tall and grip the looped band with one hand, lifting the kettlebell off the floor so it hangs suspended at your side.","Engage your core to set your shoulders and hips level before lifting one foot slightly off the floor."],"steps":["Hold your torso upright and stationary, actively resisting the lateral pull and oscillation of the bouncing weight.","Maintain single-leg balance on the standing leg for the prescribed time, or slowly alternate standing legs without losing pelvic stability.","Carefully lower the raised foot, set the kettlebell down, and repeat the hold on the opposite side."],"breathing":"Breathe in a controlled, rhythmic pattern behind a braced abdominal wall throughout the hold.","cues":["Keep your shoulders level.","Crush the band handle.","Brace against the bounce."],"common_faults":[{"fault":"Leaning away from or toward the loaded side to compensate for the weight.","correction":"Keep the spine vertical and maintain equal distance between your ribcage and pelvis on both sides."},{"fault":"Allowing the hips to drop on the unsupported leg side.","correction":"Actively squeeze the glute of the stance leg to keep the pelvis level."}],"safety":{"precautions":["Inspect the resistance band for tears or wear before suspending the kettlebell.","Ensure adequate clear floor space in case the weight swings or balance is lost."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Band-Suspended Kettlebell Suitcase Hold","previous_ids":["oec:dynamic-side-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dynamic side hold","url":"https://wger.de/en/exercise/1099/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"substitute-for","target":"oec:suitcase-carry"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"suitcase","position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"An anti-lateral flexion and balance exercise where a kettlebell suspended by an elastic band is held at one side to create unpredictable oscillating perturbations."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Banded Ankle Mobility","kind":"common"},{"text":"Band-Assisted Ankle Dorsiflexion","kind":"common"},{"text":"Half-Kneeling Banded Ankle Mobilization","kind":"common"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"tibialis-anterior","role":"prime-mover"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill","isolation-ankle","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band"]]},"external_ids":{"wger":"1865"},"id":"oec:banded-ankle-mobilization","instructions":{"setup":["Anchor a strong resistance band to a sturdy low point behind you, such as the bottom of a rack.","Step inside the loop and position the band across the front of the ankle, sitting just below the ankle bones (malleoli) over the talus.","Adopt a half-kneeling position with the banded foot forward, moving far enough out to create backward and downward tension from the band."],"steps":["Ensure the front heel is planted firmly and remains glued to the ground.","Drive your front knee directly forward over your middle toes into end-range dorsiflexion.","Hold the forward position briefly to feel the mobilization at the ankle joint.","Return the knee to the vertical starting position under control."],"breathing":"Inhale to prepare and exhale smoothly as you push your knee forward into dorsiflexion.","cues":["Keep your heel glued down.","Band stays below the ankle bones.","Track your knee over your second and third toes."],"common_faults":[{"fault":"Placing the band too high on the lower shin.","correction":"Position the band directly over the talus below the malleoli so it mobilizes the joint instead of pulling the shin."},{"fault":"Heel lifting off the floor during the forward drive.","correction":"Only push the knee as far forward as allows the heel to remain completely flat on the ground."},{"fault":"Knee collapsing inward into valgus.","correction":"Track the knee in line with or slightly outside the middle toes."}],"safety":{"precautions":["Verify that the band is attached to an immovable anchor before placing tension on it."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","duration"]}],"records":{},"reps_counted":"per-side"},"name":"Banded Ankle Mobilization","previous_ids":["oec:banded-ankle-mobility"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Banded Ankle Mobility","url":"https://wger.de/en/exercise/1865/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"relations":[{"type":"variation-of","target":"oec:half-kneeling-ankle-mobilization"},{"type":"substitute-for","target":"oec:half-kneeling-ankle-mobilization"}],"setup":{"position":"half-kneeling","range":"full"},"status":"active","summary":"A half-kneeling mobility drill using a resistance band anchored behind the ankle to promote posterior talar glide and improve dorsiflexion range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Monster Walk","kind":"common"},{"text":"Mini Band Monster Walk","kind":"common"},{"text":"Thigh Resisted Monster Walk","kind":"common"},{"text":"Band Monster Walk","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","external-rotation","flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","rehabilitation","mobility","conditioning"],"movement_patterns":["isolation-hip-abduction","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[["mini-band","resistance-band"]]},"external_ids":{"wger":"2665"},"id":"oec:banded-monster-walk","instructions":{"setup":["Loop a mini band around your legs just above your knees, or around your ankles for greater resistance.","Stand with your feet hip-width apart so that the band is under constant tension.","Hinge slightly at the hips and bend your knees into a stable quarter-squat position with your chest lifted and core braced."],"steps":["Take a short diagonal step forward and outward with one foot, driving out against the band without letting the knee collapse inward.","Plant the foot firmly, maintaining hip-width distance or wider between your feet.","Step the opposite foot forward and outward in the opposite diagonal direction to match, continuing the zig-zag pattern.","After completing the prescribed steps forward, reverse the direction by stepping backward and outward while maintaining continuous band tension."],"breathing":"Breathe continuously and smoothly throughout the walk, bracing your core with each step.","cues":["Keep the band stretched.","Knees track over the toes.","Stay low in the hips."],"common_faults":[{"fault":"Allowing the knees to cave inward into valgus collapse.","correction":"Actively push your knees outward against the band so they remain stacked over your middle toes."},{"fault":"Standing up straight and losing the athletic quarter-squat posture.","correction":"Keep your hips and knees loaded in a shallow squat position throughout the entire set."},{"fault":"Bringing the feet too close together between steps, causing the band to go slack.","correction":"Maintain at least hip-width separation at all times so tension on the hip abductors is never lost."}],"safety":{"precautions":["Ensure the floor path is completely clear of obstacles, especially when performing the backward stepping phase."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]},{"required":["distance"],"optional":["band-tension","duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Banded Monster Walk","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Banded Monster Walk","url":"https://wger.de/en/exercise/2665/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"substitute-for","target":"oec:band-lateral-step"},{"type":"substitute-for","target":"oec:lateral-squat-walk"}],"setup":{"position":"moving","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A dynamic hip-abductor and glute strengthening exercise performed by walking diagonally against resistance band tension in a quarter-squat stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1838"},"id":"oec:banded-shoulder-drills","measurement":{"profiles":[{"required":["reps"]}]},"name":"Banded Shoulder Drills","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Banded Shoulder Drills","url":"https://wger.de/en/exercise/1838/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Muscle-Up","kind":"common"},{"text":"BMU","kind":"abbreviation"},{"text":"Bar Muscle Up","kind":"common"},{"text":"Muscle up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction","flexion"]},{"joint":"scapulothoracic","actions":["depression","retraction","downward-rotation","protraction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","power"],"movement_patterns":["vertical-pull","vertical-push"],"mechanics":"compound","force":"mixed","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"advanced"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"423"},"id":"oec:bar-muscle-up","instructions":{"setup":["Grasp a sturdy pull-up bar with a full overhand (pronated) grip slightly wider than shoulder-width.","Hang with arms fully extended and engage your core to keep your body under control."],"steps":["Initiate an explosive pull by driving your elbows down and back, pulling your chest back and around the bar rather than directly vertical.","As your lower chest reaches bar height, aggressively roll your wrists and shoulders forward over the bar to transition into the bottom of a dip.","Press through your palms and extend your elbows fully to complete the dip, finishing in a front support position above the bar.","Lower under control by unlocking the elbows, shifting the shoulders back, and absorbing the descent into a controlled dead hang before the next repetition."],"breathing":"Inhale at the bottom, exhale forcefully during the explosive pull and transition, and exhale again as you finish the dip press-out.","cues":["Pull fast to the hips, not just the chin.","Throw your chest over the bar at the apex.","Roll your wrists forward over the top of the bar."],"common_faults":[{"fault":"Chicken-winging by rolling one arm over the bar before the other.","correction":"Pull explosively and symmetrically so both shoulders and elbows clear the bar at the exact same instant, avoiding excessive strain on one shoulder."},{"fault":"Pulling straight up vertically into the bar instead of pulling in an arcing trajectory.","correction":"Direct your pull slightly away and around the bar to clear room for your chest and head to rotate over it."},{"fault":"Losing wrist position during the transition.","correction":"Use a deep overhand grip and aggressively flex the wrists forward as you reach the top of the pull."}],"safety":{"precautions":["Ensure overhead clearance is sufficient so your head does not strike the ceiling during the lockout.","Develop baseline strength with strict pull-ups, chest-to-bar pull-ups, and straight-bar dips before attempting dynamic muscle-ups."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Bar Muscle-Up","previous_ids":["oec:muscle-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Muscle up","url":"https://wger.de/en/exercise/423/view-base","license":"CC-BY-SA-4.0","author":"arson"}]},"relations":[{"type":"progression-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:dip"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced bodyweight exercise combining an explosive pull-up, dynamic transition, and straight-bar dip to bring the body above the bar."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Back Squat","kind":"common"},{"text":"Barbell Squat","kind":"common"},{"text":"Squat","kind":"common"},{"text":"high bar squat","kind":"common"},{"text":"low bar squat","kind":"common"},{"text":"Squats","kind":"common"},{"text":"Barbell Full Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","powerlifting"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"615,1801"},"id":"oec:barbell-back-squat","instructions":{"setup":["Set the barbell in a rack at approximately mid-chest height.","Step under the bar, positioning it securely across your upper trapezius (or rear deltoids for low-bar), and grip the bar firmly outside shoulder width.","Inhale, brace your core, unrack the bar by extending your knees and hips, and take two to three deliberate steps backward.","Establish a stable stance roughly shoulder-width apart with your toes angled slightly outward."],"steps":["Take a deep breath into your abdomen and brace your core firmly.","Initiate the descent by simultaneously bending at the hips and knees, allowing your knees to track in line with your toes.","Descend smoothly until the crease of your hip is parallel with or slightly below the top of your knee.","Drive through your midfoot to reverse the motion, extending your knees and hips smoothly until returning to the upright starting position.","Exhale near the top of the lift and reset your brace before the next repetition."],"breathing":"Inhale and perform a Valsalva brace before descending, holding your breath through the sticking point, and exhale upon completing the ascent.","cues":["Root your feet into the floor.","Chest up, knees tracking toes.","Drive the floor away."],"common_faults":[{"fault":"Knees collapsing inward (valgus collapse) during the ascent.","correction":"Push the knees outward in line with your toes and actively spread the floor with your feet."},{"fault":"Excessive forward torso lean causing the hips to rise much faster than the chest (good-morning squat).","correction":"Maintain abdominal bracing, keep the chest proud, and focus on driving your shoulders into the bar as you ascend."},{"fault":"Heels lifting off the ground at the bottom of the squat.","correction":"Distribute your weight evenly across the tripod of your foot and work on ankle dorsiflexion mobility."}],"safety":{"precautions":["Set safety pins or spotter arms in the rack just below your full depth to catch the barbell if you fail a rep."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Back Squat","previous_ids":["oec:squats","oec:barbell-full-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squats","url":"https://wger.de/en/exercise/615/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Barbell Full Squat","url":"https://wger.de/en/exercise/1801/view-base","license":"CC-BY-SA-4.0","author":"fabrice"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:dumbbell-goblet-squat"},{"type":"substitute-for","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:belt-squat"},{"type":"substitute-for","target":"oec:smith-machine-squat"},{"type":"substitute-for","target":"oec:hack-squat"},{"type":"substitute-for","target":"oec:leg-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"high-bar","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A foundational compound lower-body exercise where a barbell is supported across the upper back while squatting to parallel or below."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bench Press","kind":"common"},{"text":"Flat Bench Press","kind":"common"},{"text":"Flat Barbell Bench Press","kind":"common"},{"text":"Barbell Flat Bench Press","kind":"common"},{"text":"Flat Bench","kind":"common"},{"text":"bench","kind":"common"},{"text":"barbell bench","kind":"common"},{"text":"Supine press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"73,1583"},"id":"oec:barbell-bench-press","instructions":{"setup":["Lie flat on the bench with your eyes aligned directly beneath the racked barbell.","Plant your feet firmly on the floor, retract and depress your shoulder blades, and establish a natural arch in your lower back.","Grip the bar with a full, pronated grip slightly wider than shoulder-width apart, ensuring your wrists remain neutral.","Unrack the bar by extending your arms and pull it forward over your shoulders to establish a stable starting position."],"steps":["Inhale deeply into your belly and brace your core.","Lower the barbell under control toward your lower sternum, keeping your elbows tucked at roughly a 45- to 70-degree angle relative to your torso.","Touch your chest lightly without bouncing the barbell off your sternum.","Drive your feet into the floor and press the bar forcefully upward and slightly back toward your eye-line until your elbows are fully locked."],"breathing":"Take a deep breath and brace at the top before descending, hold your breath through the descent and transition off the chest, and exhale past the sticking point near full extension.","cues":["Bend the bar in half to engage your lats.","Meet the bar with your chest.","Drive your feet through the floor."],"common_faults":[{"fault":"Flaring elbows out at a 90-degree angle to the torso, placing excessive stress on the shoulder joint.","correction":"Tuck your elbows to roughly 45 to 70 degrees during the descent to protect the shoulders and recruit the pectorals effectively."},{"fault":"Bouncing the bar off the ribcage to generate momentum out of the bottom position.","correction":"Lower the barbell with control and briefly touch the chest before reversing the movement with muscular effort."},{"fault":"Lifting the glutes off the bench to assist in driving the weight upward.","correction":"Keep your hips planted firmly on the bench pad while utilizing leg drive directed toward your shoulders."}],"safety":{"precautions":["Always use collars to secure the weight plates on the barbell.","Never use a thumbless 'suicide' grip when pressing without specialized supervision."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Bench Press","previous_ids":["oec:bench-press","oec:supine-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bench Press","url":"https://wger.de/en/exercise/73/view-base","license":"CC-BY-SA-3.0","author":"sistab2"},{"title":"wger: Supine press","url":"https://wger.de/en/exercise/1583/view-base","license":"CC-BY-SA-4.0","author":"CptnFatbeard"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:machine-chest-press"},{"type":"substitute-for","target":"oec:plate-loaded-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"incline_degrees":0,"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A foundational upper-body compound barbell lift performed lying supine on a flat bench, pressing the barbell vertically to build chest, anterior shoulder, and triceps strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bench Press Isometric","kind":"common"},{"text":"Isometric Bench Press","kind":"common"},{"text":"Bench Press Static Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","depression","isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench","adjustable-bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"2536"},"id":"oec:barbell-bench-press-isometric-hold","instructions":{"setup":["Set up a flat bench inside a power rack with safety pins adjusted just below your target hold height.","Lie supine on the bench with your eyes directly under the bar, feet flat on the floor, and shoulder blades retracted and depressed.","Grip the barbell with a full, pronated grip slightly wider than shoulder width and unrack the bar with straight arms over your chest."],"steps":["Lower the bar with control to your predetermined target position, typically just off the chest or at your specific sticking point.","Bring the bar to a dead stop and maintain maximal tension, resisting any movement for the prescribed duration.","Press the bar forcefully back to full lockout once the hold time is completed, then carefully rack the barbell."],"breathing":"Take a deep diaphragmatic breath and brace your core prior to descending, maintaining pressurized, shallow breaths during the hold without losing upper-back tension.","cues":["Crush the bar with your hands.","Pull shoulder blades back and down into the bench.","Drive your feet into the floor.","Freeze the bar in place without letting it drift."],"common_faults":[{"fault":"Allowing the barbell to slowly drift or bounce during the hold.","correction":"Lock into position and keep full-body tension constant throughout the entire target duration."},{"fault":"Losing scapular retraction, causing the shoulders to roll forward.","correction":"Keep your upper back pinned tightly into the bench and your chest high."},{"fault":"Performing the hold without safety pins set at the correct height.","correction":"Position rack safety pins immediately below the hold position to catch the barbell safely in the event of fatigue."}],"safety":{"precautions":["Always perform this movement inside a power rack with properly adjusted safety pins or with an attentive spotter, as sudden muscle failure is common during isometric holds.","Do not bounce the bar off the safety pins or drop it onto your chest."],"spotter":"recommended","safeties":true}},"measurement":{"duration_counted":"total","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Barbell Bench Press Isometric Hold","previous_ids":["oec:bench-press-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bench Press Isometric","url":"https://wger.de/en/exercise/2536/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"chest","position":"supine","range":"pause","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A static upper-body exercise where a loaded barbell is held motionless at a specific point in the bench press range of motion to build sticking-point strength and joint stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Barbell Row","kind":"common"},{"text":"Barbell Row","kind":"common"},{"text":"Bent Over Rowing","kind":"common"},{"text":"bent over barbell row","kind":"common"},{"text":"bent over row","kind":"common"},{"text":"Barbell Row (Overhand)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap","weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"83,1698"},"id":"oec:barbell-bent-over-row","instructions":{"setup":["Stand with feet hip-width apart and grip the barbell with a double-overhand (pronated) grip just outside your legs.","Deadlift or lift the bar off a rack to full hip extension.","Hinge at the hips with soft knees, pushing your hips back until your torso is between 45 degrees and parallel to the floor, maintaining a neutral spine with arms hanging fully extended."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows backward.","Row the bar toward your lower ribcage or upper abdomen, keeping your elbows tucked at roughly a 45-degree angle to your torso.","Pause briefly at the top to squeeze your back muscles without standing up or using momentum.","Lower the barbell under control until your arms are fully extended and your upper back stretches slightly."],"breathing":"Inhale and brace your core before initiating the pull, then exhale as you lower the weight or at the completion of the repetition.","cues":["Drive the elbows to the ceiling","Pull the bar to your belly button","Keep your chest proud and spine rigid"],"common_faults":[{"fault":"Using hip extension and momentum to heave the bar upward.","correction":"Lock your torso angle in place and only move the arms and shoulder blades."},{"fault":"Rounding the lower back during the set.","correction":"Hinge deeply, brace your abdominals, and reduce the weight if you cannot maintain a neutral lumbar spine."},{"fault":"Pulling the bar too high toward the neck or collarbone with flared elbows.","correction":"Target the lower sternum or navel and keep your elbows at a moderate angle to the ribs."}],"safety":{"precautions":["Avoid letting the lumbar spine round under load to minimize shear forces on the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Bent-Over Row","previous_ids":["oec:bent-over-rowing","oec:barbell-row-overhand"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent Over Rowing","url":"https://wger.de/en/exercise/83/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Barbell Row (Overhand)","url":"https://wger.de/en/exercise/1698/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-seal-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:pendlay-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"},{"type":"substitute-for","target":"oec:t-bar-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"bent-over","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound horizontal pull performed by hinging at the hips and rowing a barbell toward the lower torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Clean","kind":"common"},{"text":"Squat Clean","kind":"common"},{"text":"Full Clean","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["olympic-weightlifting","power","strength"],"movement_patterns":["olympic-lift","hinge","squat","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"advanced"},"equipment":{"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"1438"},"id":"oec:barbell-clean","instructions":{"setup":["Stand with feet hip-width apart and the barbell over midfoot, touching or close to the shins.","Grip the bar slightly outside shoulder width using a hook grip.","Lower your hips, flatten your back, engage your lats, and look straight ahead with shoulders slightly in front of the bar."],"steps":["Initiate the first pull by driving through the midfoot and pushing the floor away, maintaining your torso angle until the bar passes the knees.","Accelerate into the second pull as the bar crosses the mid-thigh by explosively extending your hips, knees, and ankles simultaneously.","Shrug forcefully and pull yourself downward under the barbell as it reaches peak height.","Whip your elbows forward and high to receive the bar across the anterior deltoids in a full front squat.","Stabilize the bottom position, then stand erect by extending the hips and knees to complete the lift.","Return the barbell safely to the floor under control or drop onto lifting platforms equipped with bumper plates."],"breathing":"Take a deep breath and brace your core prior to breaking the bar from the floor, hold through the explosive pull and catch, and exhale after recovering to the standing position.","cues":["Push the floor away","Keep the bar close","Fast elbows under","Stand tall out of the hole"],"common_faults":[{"fault":"Pulling primarily with the arms before reaching full hip extension, reducing power transfer.","correction":"Keep the arms long and relaxed like ropes until the hips and knees achieve complete explosive extension."},{"fault":"Letting the barbell drift forward away from the body during the pull.","correction":"Engage the lats to sweep the bar inward and keep it close to the thighs and torso throughout the lift."},{"fault":"Slow elbow turnover, leading to catching the bar on the wrists or chest instead of the shoulders.","correction":"Actively snap your elbows around the bar into a high rack position as you drop into the squat."}],"safety":{"precautions":["Perform on a dedicated weightlifting platform using bumper plates.","Do not attempt to save a missed lift behind you; push the barbell forward and bail backward if unable to complete the catch or recovery."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Barbell Clean","previous_ids":["oec:clean"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clean","url":"https://wger.de/en/exercise/1438/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"part-of","target":"oec:barbell-clean-and-jerk"},{"type":"part-of","target":"oec:barbell-clean-and-press"},{"type":"progression-of","target":"oec:barbell-power-clean"}],"setup":{"grip":{"orientation":"hook","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive Olympic weightlifting movement where a barbell is pulled from the floor and caught across the front deltoids in a deep squat before standing up."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Clean and Jerk","kind":"common"},{"text":"C\u0026J","kind":"abbreviation"},{"text":"Clean and Jerk OL","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["olympic-weightlifting","power","strength"],"movement_patterns":["olympic-lift","vertical-push","squat","hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["ballistic","dynamic"],"level":"advanced"},"equipment":{"optional":["weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"1446"},"id":"oec:barbell-clean-and-jerk","instructions":{"setup":["Stand with feet hip-width apart, the barbell over the midfoot, and grip the bar just outside the shins using a hook grip.","Lower the hips, pull the chest tall, brace the core, and engage the lats to establish a flat, rigid spine."],"steps":["Push through the floor with your legs to lift the bar smoothly past the knees while maintaining the back angle.","As the bar passes the mid-thigh, explosively extend the hips, knees, and ankles while shrugging the shoulders upward.","Pull yourself rapidly under the barbell, catching it across the front deltoids in a full front squat with elbows pointed forward.","Stand up out of the squat to complete the clean, briefly pausing to adjust your grip and stance for the jerk.","Dip straight down a few inches by flexing the knees, then explosively drive upward through the heels.","Drive yourself underneath the bar into a split or power jerk stance, locking the arms out forcefully overhead.","Recover by stepping the front foot halfway back, then bringing the rear foot forward to stand fully upright with the bar stabilized overhead.","Lower or drop the barbell under control back to the platform."],"breathing":"Take a deep breath and brace the core before the initial pull; hold tension through the clean and front squat, exhale at the top, take another deep breath before the jerk dip, and exhale after securing lockout overhead.","cues":["Leg drive off the floor","Fast elbows on the catch","Dip straight down","Punch the bar and punch the floor"],"common_faults":[{"fault":"Pulling early with the arms during the second pull.","correction":"Keep the arms long and loose like ropes until triple extension of the hips, knees, and ankles is completed."},{"fault":"Collapsing forward during the jerk dip.","correction":"Keep the torso strictly vertical and dip straight down into the heels rather than hinging at the hips."},{"fault":"Pressing out the jerk with soft elbows.","correction":"Drop aggressively underneath the bar and lock the elbows instantly upon receiving the weight overhead."}],"safety":{"precautions":["Perform on a dedicated lifting platform with bumper plates.","Learn how to safely miss and bail the barbell both forward and backward."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Clean and Jerk","previous_ids":["oec:clean-and-jerk-ol"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clean and Jerk OL","url":"https://wger.de/en/exercise/1446/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"progression-of","target":"oec:barbell-clean"},{"type":"progression-of","target":"oec:barbell-clean-and-press"}],"setup":{"grip":{"orientation":"hook","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full Olympic weightlifting movement where a barbell is lifted explosively from the floor to the shoulders, then driven overhead to full lockout."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Clean and Press","kind":"common"},{"text":"Clean \u0026 Press","kind":"common"},{"text":"Olympic Clean and Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["power","strength","olympic-weightlifting","conditioning"],"movement_patterns":["olympic-lift","vertical-push","hinge"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"advanced"},"equipment":{"required":[["barbell"]]},"external_ids":{"wger":"1638,1901"},"id":"oec:barbell-clean-and-press","instructions":{"setup":["Stand with feet hip-width apart and the loaded barbell over your midfoot.","Hinge at the hips and bend your knees to grip the bar just outside your shins with a pronated hook or closed grip.","Set your back flat, chest tall, and shoulders slightly ahead of the bar."],"steps":["Push through the floor to pull the bar smoothly past the knees while keeping your torso angle constant.","Once the bar reaches mid-thigh, explosively extend your hips, knees, and ankles, shrugging your shoulders.","Pull yourself under the bar, rotating your elbows forward quickly to catch the bar across the front of your shoulders in a partial squat.","Stand fully upright with the bar in the front rack position and reset your feet to shoulder width.","Brace your core, squeeze your glutes, and press the bar straight overhead until your elbows are fully locked out.","Lower the bar under control back to the front rack, then safely return it to the floor or hang position."],"breathing":"Inhale and brace before the initial pull, exhale briefly as the bar is racked, take a fresh breath to brace, and exhale as you lock the press out overhead.","cues":["Keep the bar close","Fast elbows on the catch","Press through the ceiling"],"common_faults":[{"fault":"Pressing before establishing stability in the catch position.","correction":"Stand up completely from the clean and pause to reset your stance and brace before pressing overhead."},{"fault":"Swinging the barbell away from the body during the pull.","correction":"Keep your lats engaged and drag the bar close along the shins and thighs."},{"fault":"Excessive lower back arching during the overhead press.","correction":"Squeeze your glutes and brace your abs hard to keep the ribs pulled down as the weight moves upward."}],"safety":{"precautions":["Ensure clear space in front and behind you in case the barbell needs to be dumped.","Use bumper plates when performing full cleans from the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Clean and Press","previous_ids":["oec:clean-and-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Clean and press","url":"https://wger.de/en/exercise/1638/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"},{"title":"wger: Clean and Press","url":"https://wger.de/en/exercise/1901/view-base","license":"CC-BY-SA-4.0","author":"nishant0712"}]},"relations":[{"type":"variation-of","target":"oec:barbell-clean-and-jerk"},{"type":"progression-of","target":"oec:barbell-clean"},{"type":"progression-of","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full-body explosive lift in which a barbell is pulled from the floor to the shoulders and pressed overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Bench Press","kind":"common"},{"text":"CGBP","kind":"abbreviation"},{"text":"Narrow-Grip Bench Press","kind":"common"},{"text":"Bench Press Narrow Grip","kind":"common"},{"text":"close grip bench","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","extension","horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","powerlifting"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"76"},"id":"oec:barbell-close-grip-bench-press","instructions":{"setup":["Lie flat on the bench with your eyes directly under the racked barbell.","Plant your feet firmly on the floor and retract your shoulder blades into the bench.","Grasp the bar with a full, pronated grip roughly shoulder-width apart, ensuring your hands are far enough apart to prevent excessive wrist strain.","Unrack the barbell and establish full elbow lockout over your lower chest and shoulders."],"steps":["Inhale, brace your core, and lower the bar in a controlled path toward the lower sternum.","Keep your elbows tucked at roughly a 30 to 45-degree angle relative to your torso as the bar descends.","Touch the lower chest lightly without bouncing the weight.","Drive forcefully through your palms to press the bar straight up to lockout, exhaling past the sticking point."],"breathing":"Inhale deeply and hold your breath to brace before lowering the bar, then exhale forcefully as you press past the sticking point near the top.","cues":["Elbows tucked close to ribs","Bend the bar across your palms","Push through the base of the hands"],"common_faults":[{"fault":"Gripping the bar with hands too close together, placing severe torque on the wrists and elbows.","correction":"Set your grip approximately shoulder-width apart so your forearms remain nearly vertical at the bottom."},{"fault":"Flaring the elbows out wide during the press.","correction":"Tuck the elbows toward your torso at roughly a 30- to 45-degree angle to keep the load on the triceps and spare the shoulders."},{"fault":"Bouncing the bar aggressively off the sternum.","correction":"Lower the bar under control and make gentle contact with the chest before initiating the press."}],"safety":{"precautions":["Use safety catches set just below chest level when benching in a power rack.","Never use a thumbless (suicide) grip on the barbell."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Close-Grip Bench Press","previous_ids":["oec:bench-press-narrow-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bench Press Narrow Grip","url":"https://wger.de/en/exercise/76/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:smith-machine-close-grip-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-hex-press"},{"type":"progression-of","target":"oec:close-grip-push-up"},{"type":"progression-of","target":"oec:diamond-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":0,"position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A flat barbell bench press performed with a shoulder-width grip to shift emphasis onto the triceps and anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Biceps Curl","kind":"common"},{"text":"Straight Bar Curl","kind":"common"},{"text":"Barbell Bicep Curl","kind":"common"},{"text":"Biceps Curls With Barbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"91"},"id":"oec:barbell-curl","instructions":{"setup":["Stand tall with feet hip-width apart, holding a barbell with a shoulder-width supinated (underhand) grip.","Allow the bar to rest at your thighs with your arms fully extended and shoulders retracted and depressed.","Brace your core and keep your elbows tucked close to your torso."],"steps":["Curl the barbell upward by flexing the elbows while keeping your upper arms stationary at your sides.","Continue lifting until your biceps are fully contracted and the bar reaches upper-chest height.","Pause briefly at the top to squeeze the biceps.","Lower the barbell slowly along the same path under control until your elbows are fully extended."],"breathing":"Exhale as you curl the bar upward, and inhale as you lower it back down.","cues":["Pin your elbows to your ribs","Squeeze the bar hard","Control the descent"],"common_faults":[{"fault":"Swinging the torso and using hip momentum to swing the bar up.","correction":"Keep your core braced and maintain an upright torso, reducing load if needed."},{"fault":"Drifting the elbows forward excessively during the curl, turning it into a front-delt raise.","correction":"Keep the upper arms locked vertically against your sides throughout the movement."},{"fault":"Cutting the bottom of the range of motion short without full elbow extension.","correction":"Lower the bar all the way down until your triceps gently engage before starting the next rep."}],"safety":{"precautions":["Avoid hyperextending the lumbar spine when lifting near failure."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Curl","previous_ids":["oec:biceps-curls-with-barbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Curls With Barbell","url":"https://wger.de/en/exercise/91/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:cable-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational free-weight isolation exercise that targets the elbow flexors using a supinated barbell grip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deadlift","kind":"common"},{"text":"Conventional Deadlift","kind":"common"},{"text":"Barbell Conventional Deadlift","kind":"common"},{"text":"DL","kind":"abbreviation"},{"text":"Deadlifts","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["powerlifting","strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"184"},"id":"oec:barbell-deadlift","instructions":{"setup":["Stand facing the loaded barbell with feet hip-width apart, toes pointing slightly outward.","Position the bar over mid-foot, approximately one inch away from your shins.","Hinge at the hips and grip the barbell just outside your legs using a double-overhand or mixed grip.","Bring your shins forward until they make light contact with the bar without rolling it forward.","Set your chest up, pull the slack out of the barbell, and brace your core firmly."],"steps":["Drive through the floor with your mid-foot and heels while maintaining a neutral spine.","Keep the bar traveling close to your shins and thighs as your knees and hips extend simultaneously.","Stand fully upright, locking out your hips and knees without hyperextending your lower back.","Hinge at the hips and push them back to guide the bar down along your thighs.","Once the bar clears your knees, bend them to return the plates to the floor in a controlled manner."],"breathing":"Inhale deeply into your abdomen and brace against a closed glottis before initiating the pull; exhale once you reach the lockout or after the bar is safely returned to the floor.","cues":["Push the floor away","Pull the slack out of the bar","Keep the bar glued to your legs","Stand tall, do not lean back"],"common_faults":[{"fault":"Rounding the lumbar spine under load.","correction":"Pull the slack out of the bar, brace the abdominal wall hard, and lower the training weight if spinal position cannot be maintained."},{"fault":"Bar drifting away from the body during the ascent.","correction":"Engage the lats by thinking of squeezing oranges in your armpits to keep the bar tracking directly over mid-foot."},{"fault":"Hips shooting up before the chest rises.","correction":"Push through the quads off the floor while maintaining a constant torso angle until the bar passes the knees."},{"fault":"Hyperextending the lower back at the top lockout.","correction":"Finish the lift by squeezing the glutes to achieve neutral hip extension rather than leaning backward."}],"safety":{"precautions":["Ensure standard-diameter bumper or iron plates are used so the starting height is correct off the floor.","Clear collars and floor space around the lifting area to avoid tripping hazards."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Deadlift","previous_ids":["oec:deadlifts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deadlifts","url":"https://wger.de/en/exercise/184/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:trap-bar-deadlift"},{"type":"substitute-for","target":"oec:barbell-sumo-deadlift"},{"type":"progression-of","target":"oec:kettlebell-deadlift"},{"type":"progression-of","target":"oec:dumbbell-deadlift"},{"type":"progression-of","target":"oec:barbell-rack-pull"},{"type":"regression-of","target":"oec:barbell-deficit-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational compound lift where a loaded barbell is pulled from the floor to hip height through coordinated hip and knee extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Decline Barbell Bench Press","kind":"common"},{"text":"Decline Bench Press","kind":"common"},{"text":"Barbell Decline Press","kind":"common"},{"text":"Decline Press","kind":"common"},{"text":"Decline Bench Press Barbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-abdominal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["power-rack","squat-rack"],"required":[["barbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"185"},"id":"oec:barbell-decline-bench-press","instructions":{"setup":["Secure your shins and ankles snugly behind the leg pads of a decline bench.","Lie back so your eyes are directly beneath the racked barbell.","Retract and depress your shoulder blades firmly into the bench pad.","Grasp the bar with a full, pronated grip slightly wider than shoulder-width."],"steps":["Unrack the barbell and steady it over your lower chest with arms fully extended.","Lower the bar under control, tucking your elbows roughly 45 degrees relative to your torso.","Touch the lower sternum lightly without bouncing the weight.","Press the bar back up explosively along a slight arc until your elbows reach full extension directly above your chest."],"breathing":"Inhale deeply at the top before descending, hold your breath through the bottom transition, and exhale forcefully once past the sticking point.","cues":["Anchor your lower body","Bend the bar","Touch lower chest","Drive back to lockout"],"common_faults":[{"fault":"Bouncing the bar off the ribs or sternum.","correction":"Pause or lightly touch the lower chest under strict control before reversing direction."},{"fault":"Flaring the elbows out perpendicular to the torso.","correction":"Tuck the elbows to approximately 45 to 60 degrees to protect the shoulders and engage the pectorals effectively."},{"fault":"Lifting the pelvis and lower back off the pad during the press.","correction":"Keep your hips planted firmly on the bench and rely on leg pad support for stability."}],"safety":{"precautions":["Always ensure your legs are securely locked into the ankle pads before taking the weight out of the rack.","Rerack carefully to the lower rack pins; the altered decline angle can make misracking easier."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Decline Bench Press","previous_ids":["oec:decline-bench-press-barbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Decline Bench Press Barbell","url":"https://wger.de/en/exercise/185/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-decline-bench-press"},{"type":"substitute-for","target":"oec:machine-decline-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"incline_degrees":-15,"position":"supine","range":"full"},"status":"active","summary":"A barbell pressing variation performed on a decline bench to emphasize the lower sternal fibers of the chest and triceps with reduced shoulder elevation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deficit Deadlift","kind":"common"},{"text":"Deficit Barbell Deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["hinge","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["weight-plate","step","plyo-box"]]},"external_ids":{"wger":"189"},"id":"oec:barbell-deficit-deadlift","instructions":{"setup":["Place a low platform, stable mat, or bumper plate on the floor 1 to 3 inches high.","Position a loaded barbell in front of the platform so it rests directly over the midfoot when standing.","Step onto the platform with feet hip-width apart.","Hinge at the hips and bend your knees deeper than usual to grip the barbell just outside your legs using a double overhand, hook, or mixed grip.","Engage your lats to pull the slack out of the bar, bringing your chest up while maintaining a neutral spine."],"steps":["Drive through the whole foot, extending knees and hips simultaneously to break the bar off the floor.","Keep the bar tracking close to your shins and thighs throughout the pull.","Lock out at the top by fully extending the hips and knees into a tall, standing position without hyperextending the lower back.","Lower the bar under control by hinging backward at the hips until the plates touch the floor."],"breathing":"Take a deep diaphragmatic breath and brace your core tightly before pulling, exhaling after passing lockout or upon returning the bar to the floor.","cues":["Push the floor away","Chest tall and proud","Keep the bar glued to your legs","Pull the slack before you lift"],"common_faults":[{"fault":"Excessive lumbar rounding caused by trying to compensate for the deeper deficit range of motion.","correction":"Reduce the platform height to one that matches your active hip mobility, or set the hips slightly lower while bracing hard."},{"fault":"Hips shooting up before the chest moves off the floor.","correction":"Push through the floor with your quads and ensure the shoulders and hips rise at the same rate initially."},{"fault":"Letting the barbell drift away from the body.","correction":"Actively contract the lats to keep the bar in continuous contact with your shins and thighs."}],"safety":{"precautions":["Keep the platform height modest (typically 1 to 2 inches); deficits exceeding 3 inches usually break spinal mechanics without additional benefit.","Ensure the standing platform is completely stable, slip-resistant, and wide enough for your full foot."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Deficit Deadlift","previous_ids":["oec:deficit-deadlift"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deficit Deadlift","url":"https://wger.de/en/exercise/189/view-base","license":"CC-BY-SA-4.0","author":"bobbyprince89"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"progression-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:barbell-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"deficit","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A conventional barbell deadlift performed while standing on an elevated platform or weight plate to increase range of motion and leg drive off the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Lunge","kind":"common"},{"text":"Standing Barbell Lunge","kind":"common"},{"text":"Barbell Front Lunge","kind":"common"},{"text":"Barbell Lunges Standing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"46"},"id":"oec:barbell-forward-lunge","instructions":{"setup":["Set a barbell in a rack at roughly mid-chest height.","Step under the bar and rest it across your upper trapezius muscles in a high-bar position, gripping firmly with both hands.","Unrack the bar by extending your hips and knees, take one or two small steps backward, and stand upright with your feet hip-width apart."],"steps":["Take a controlled step forward, planting your lead foot flat on the floor while keeping your torso upright.","Lower your hips straight down by bending both knees until your back knee gently hovers just above the floor and your front thigh is roughly parallel to the ground.","Push forcefully off the heel and midfoot of your front leg to drive yourself backward into the starting standing position.","Repeat the movement with the opposite leg or continue alternating sides for the desired rep count."],"breathing":"Inhale and brace your core as you step forward and lower down; exhale forcefully as you drive back up to the starting position.","cues":["Step onto railroad tracks, not a tightrope.","Drop your hips straight down, not forward.","Push the floor away through the front midfoot."],"common_faults":[{"fault":"Stepping with feet directly in line with each other, causing loss of balance.","correction":"Maintain hip-width foot spacing throughout the stride as if stepping on separate tracks."},{"fault":"Allowing the front heel to lift off the ground as the knee translates excessively forward.","correction":"Take a slightly longer step and distribute your weight evenly across the entire front foot."},{"fault":"Excessive forward torso lean collapsing lumbar stability.","correction":"Brace the abdominal wall firmly and keep the chest proud throughout the descent and push-off."}],"safety":{"precautions":["Ensure adequate floor space in front and behind you clear of plates or tripping hazards.","Avoid violently banging the trailing knee into the floor on the descent."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Forward Lunge","previous_ids":["oec:barbell-lunges-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Lunges Standing","url":"https://wger.de/en/exercise/46/view-base","license":"CC-BY-SA-4.0","author":"Mikko Ruohola"}]},"relations":[{"type":"variation-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:barbell-reverse-lunge"},{"type":"substitute-for","target":"oec:barbell-walking-lunge"},{"type":"substitute-for","target":"oec:dumbbell-lunge"},{"type":"substitute-for","target":"oec:kettlebell-forward-lunge"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"high-bar","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise where you step forward with a barbell on your upper back, descend until both knees bend to approximately ninety degrees, and push back to standing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Squat","kind":"common"},{"text":"Front Squats","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"upper-back","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","olympic-weightlifting"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"257"},"id":"oec:barbell-front-squat","instructions":{"setup":["Set the barbell in a rack at approximately mid-chest height.","Step up to the bar and secure a front rack position, resting the bar across the front of the shoulders and clavicles with elbows driven high forward.","Support the bar lightly with two to three fingers or a full clean grip as mobility allows.","Unrack the bar, take two steps back, and set feet roughly shoulder-width apart with toes turned slightly outward."],"steps":["Inhale deeply into the abdomen, brace the core, and keep the chest and elbows elevated.","Descend by bending at the knees and hips simultaneously, sitting straight down between the heels while keeping the torso upright.","Continue descending until the hip crease dips below the top of the knees.","Drive forcefully through the mid-foot to stand, actively pressing the elbows up to keep the bar from rolling forward.","Complete the repetition by extending hips and knees fully at the top."],"breathing":"Inhale and brace intra-abdominal pressure before descending, hold through the sticking point, and exhale near the top of the repetition.","cues":["Elbows up","Chest tall","Sit between your knees"],"common_faults":[{"fault":"Dropping the elbows during descent, causing the bar to roll forward off the shoulders.","correction":"Focus on driving the elbows toward the ceiling throughout the entire repetition, especially out of the hole."},{"fault":"Excessive forward torso lean shifting the load into the lower back.","correction":"Stay more upright by pushing knees forward over toes and sitting straight down rather than hinging hips far back."},{"fault":"Heels lifting off the floor during deep knee flexion.","correction":"Improve ankle dorsiflexion mobility, wear weightlifting shoes, or widen the stance slightly with toes turned out."}],"safety":{"precautions":["If balance or the rack position is lost, dump the bar forward away from the body onto safety pins or rubber flooring; never try to catch it with wrists or knees."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Front Squat","previous_ids":["oec:front-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Squats","url":"https://wger.de/en/exercise/257/view-base","license":"CC-BY-SA-3.0","author":"sistab2"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"progression-of","target":"oec:dumbbell-goblet-squat"},{"type":"progression-of","target":"oec:dumbbell-front-squat"},{"type":"part-of","target":"oec:barbell-clean"},{"type":"part-of","target":"oec:barbell-clean-and-jerk"},{"type":"part-of","target":"oec:barbell-thruster"}],"setup":{"grip":{"width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A barbell squat variation where the weight rests across the anterior deltoids, emphasizing the quadriceps and upper back strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Behind-the-Back Deadlift","kind":"common"},{"text":"Hackenschmidt Squat","kind":"common"},{"text":"Rear Deadlift","kind":"common"},{"text":"Barbell Hack Squats","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius-upper","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["extension","flexion"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"43"},"id":"oec:barbell-hack-squat","instructions":{"setup":["Place a loaded barbell on the floor directly behind your heels.","Stand with your feet hip-width apart, toes pointing forward or slightly outward.","Squat down by flexing your knees and hips while maintaining an upright torso until your hands reach the bar behind your legs.","Grip the barbell with a shoulder-width pronated grip (palms facing backward), depress your shoulders, and brace your core."],"steps":["Drive through your midfoot and heels, pushing the floor away to extend your knees and hips simultaneously.","Keep your torso as upright as possible as the bar slides up along the backs of your calves and thighs.","Stand fully erect, locking out your hips and knees at the top without hyperextending your lower back.","Controlledly descend by bending at the knees and hips, guiding the bar back down behind your legs until the plates touch the floor."],"breathing":"Inhale and brace your core before descending or breaking the bar off the floor, holding tension through the lift and exhaling as you complete the lockout.","cues":["Stay upright and push the floor away.","Drive your knees forward over your toes.","Keep your chest proud and arms fully straight."],"common_faults":[{"fault":"Excessive forward torso lean turning the movement into a stiff-legged deadlift.","correction":"Elevate your heels slightly on small plates if needed and focus on bending deeply at the knees to keep your torso upright."},{"fault":"Letting the bar drift away from the backs of your legs.","correction":"Keep the bar in close proximity to your calves and hamstrings throughout the ascent and descent."},{"fault":"Bending the elbows to pull the weight up.","correction":"Keep your arms completely straight like ropes and let your leg drive lift the barbell."}],"safety":{"precautions":["Ensure your grip is secure and use lifting straps if your grip fails before your quadriceps.","Do not allow your lumbar spine to round into flexion at the bottom of the lift."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Hack Squat","previous_ids":["oec:barbell-hack-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Hack Squats","url":"https://wger.de/en/exercise/43/view-base","license":"CC-BY-SA-4.0","author":"BePieToday"}]},"relations":[{"type":"substitute-for","target":"oec:hack-squat"},{"type":"substitute-for","target":"oec:machine-hack-squat"},{"type":"variation-of","target":"oec:barbell-back-squat"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A classic squat variation where a barbell is lifted from the floor behind the calves, placing high mechanical demand on the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High Pull","kind":"common"},{"text":"Hang High Pull","kind":"common"},{"text":"Barbell High Pull","kind":"common"},{"text":"Hang Clean High Pull","kind":"common"},{"text":"Clean High Pull from Hang","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["power","olympic-weightlifting","strength"],"movement_patterns":["hinge","vertical-pull","olympic-lift"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"optional":["strap","weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"289"},"id":"oec:barbell-hang-high-pull","instructions":{"setup":["Stand tall with feet hip-width apart, gripping the barbell with a double-overhand or hook grip just outside shoulder width.","Engage your lats, brace your core, and set your shoulders slightly ahead of the bar.","Hinge at the hips and slightly bend your knees to lower the bar to just below the kneecaps while maintaining a neutral spine."],"steps":["Rapidly initiate the pull by driving your feet into the floor and extending your hips and knees explosively.","As you reach full extension, aggressively shrug your shoulders and allow your ankles to plantarflex.","Direct the momentum upward, allowing your elbows to bend high and outside until the barbell reaches mid-to-upper chest height.","Guide the bar back down smoothly under control into the hang position or floor to reset for the next repetition."],"breathing":"Inhale and brace your trunk before descending into the hang, and exhale forcefully as you explode through triple extension.","cues":["Jump through the floor.","Shrug hard and fast.","Keep elbows high and wide.","Keep the bar close to your shirt."],"common_faults":[{"fault":"Pulling primarily with the arms rather than driving momentum through the hips and legs.","correction":"Treat the arms as ropes until triple extension is achieved; let the lower body generate the upward momentum before bending the elbows."},{"fault":"Swinging the barbell outward away from the body in an arc.","correction":"Keep the lats engaged and drive elbows up and outward to keep the bar traveling vertically along the torso."},{"fault":"Rounding the lower back in the hang position.","correction":"Maintain an arched, braced spine and hinge deeply through the hips without collapsing the chest."}],"safety":{"precautions":["Use bumper plates when available so the bar can be safely dropped if balance is lost.","Do not compromise bar path to pull higher; focus on hip drive rather than pulling the wrists above the elbows."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Barbell Hang High Pull","previous_ids":["oec:high-pull"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High Pull","url":"https://wger.de/en/exercise/289/view-base","license":"CC-BY-SA-3.0","author":"Mahoney"}]},"relations":[{"type":"regression-of","target":"oec:barbell-clean"},{"type":"regression-of","target":"oec:barbell-power-clean"},{"type":"substitute-for","target":"oec:barbell-power-clean"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive Olympic-lifting derivative where the lifter extends the hips, knees, and ankles from a hang position to violently accelerate a barbell upward to chest height."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip Thrust","kind":"common"},{"text":"Glute Thrust","kind":"common"},{"text":"BB Hip Thrust","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["barbell"],["bench","plyo-box"]]},"external_ids":{"wger":"294"},"id":"oec:barbell-hip-thrust","instructions":{"setup":["Sit on the floor with your upper back resting against a sturdy bench, positioned just below your shoulder blades.","Roll a padded barbell directly over your hips so it rests in the hip crease.","Plant your feet flat on the floor roughly shoulder-width apart, positioned so your shins will be vertical at the top of the movement.","Grip the bar lightly with both hands to keep it stable on your hips."],"steps":["Drive through your heels and extend your hips upward by powerfully contracting your glutes.","Raise the bar until your hips are fully extended and your thighs, pelvis, and torso form a straight line parallel to the floor.","Pause briefly at the top to achieve maximum glute contraction, keeping your chin tucked and ribs pulled down.","Lower your hips under control back toward the floor by hinging at the hips until the plates tap or hover just above the ground."],"breathing":"Inhale and brace your core at the bottom, then exhale forcefully as you drive the barbell up to full hip lockout.","cues":["Drive through the heels.","Tuck your chin and look forward.","Squeeze your glutes at the top without arching your lower back."],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Keep your ribs down, chin tucked, and finish the lockout with a posterior pelvic tilt driven by the glutes rather than arching the lower back."},{"fault":"Placing feet too far forward or too close to the hips.","correction":"Adjust your stance so that your shins are strictly vertical at full hip extension."},{"fault":"Allowing knees to cave inward during the lift.","correction":"Actively push your knees outward in line with your toes throughout the entire rep."}],"safety":{"precautions":["Use a thick bar pad or folded mat across the hips to protect the pelvic bones from direct bar pressure.","Ensure the bench is stable and cannot slide backward during hip extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Hip Thrust","previous_ids":["oec:hip-thrust"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip Thrust","url":"https://wger.de/en/exercise/294/view-base","license":"CC-BY-SA-4.0","author":"Bret Contreras"}]},"relations":[{"type":"progression-of","target":"oec:glute-bridge"},{"type":"substitute-for","target":"oec:dumbbell-hip-thrust"},{"type":"substitute-for","target":"oec:machine-hip-thrust"}],"setup":{"load_position":"hip","position":"support","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A loaded hip extension exercise performed with the upper back supported on a bench and a barbell across the hips to target the glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"incline bench press","kind":"common"},{"text":"incline barbell bench press","kind":"common"},{"text":"incline bench","kind":"common"},{"text":"incline press","kind":"common"},{"text":"Incline Bench Press - Barbell","kind":"common"},{"text":"Supino inclinado","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench","adjustable-bench"],["squat-rack","power-rack"]]},"external_ids":{"wger":"538,1778"},"id":"oec:barbell-incline-bench-press","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees beneath a barbell rack.","Lie back on the bench with your eyes aligned beneath the bar and plant your feet firmly on the floor.","Retract and depress your shoulder blades into the pad to create a stable base.","Grip the bar slightly wider than shoulder width with a full, pronated grip, ensuring your wrists are straight.","Unrack the bar by straightening your arms, moving it directly over your upper chest."],"steps":["Inhale and lower the barbell under control toward your upper chest or clavicle.","Keep your forearms vertical and tuck your elbows at roughly a 45-to-60-degree angle from your torso.","Touch the bar lightly to your upper chest without bouncing.","Exhale and press the barbell up and slightly back toward your face until your arms are fully extended over your shoulders."],"breathing":"Inhale and brace your core as you lower the bar, then exhale forcefully through the sticking point on the ascent.","cues":["Pull the bar down to your collarbones.","Drive your feet into the floor.","Keep your wrists stacked directly over your elbows."],"common_faults":[{"fault":"Setting the bench angle too steep (above 45 degrees).","correction":"Use an incline of 30 to 45 degrees to maximize upper-chest engagement and minimize excessive front-deltoid strain."},{"fault":"Flaring the elbows out to 90 degrees.","correction":"Tuck your elbows to approximately 45-60 degrees relative to your torso to protect the shoulder joint."},{"fault":"Bouncing the bar off the chest.","correction":"Control the eccentric descent and pause or lightly touch the chest under full muscular tension."}],"safety":{"precautions":["Ensure safety pins or spotter arms are set at chest height if training in a power rack without a spotter.","Maintain a wrapped thumb around the bar rather than a thumbless (suicide) grip to avoid dropping the weight."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Incline Bench Press","previous_ids":["oec:incline-bench-press-barbell","oec:supino-inclinado"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Bench Press - Barbell","url":"https://wger.de/en/exercise/538/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Supino inclinado","url":"https://wger.de/en/exercise/1778/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-bench-press"},{"type":"substitute-for","target":"oec:smith-machine-incline-bench-press"},{"type":"substitute-for","target":"oec:machine-incline-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"supine"},"status":"active","summary":"An upper-body compound pressing exercise performed on an inclined bench that emphasizes the upper chest and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Close Grip Barbell Bench Press","kind":"common"},{"text":"Incline Close-Grip Bench Press","kind":"common"},{"text":"Close-Grip Incline Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["adjustable-bench","bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"1467"},"id":"oec:barbell-incline-close-grip-bench-press","instructions":{"setup":["Set an adjustable bench to an incline between 30 and 45 degrees inside a rack.","Lie back on the bench with your eyes directly under the racked bar, planting your feet firmly on the floor.","Grasp the barbell with a pronated grip approximately shoulder-width apart.","Retract and depress your shoulder blades, then unrack the bar and hold it directly above your upper chest with elbows extended."],"steps":["Inhale and lower the barbell under control toward your upper chest, keeping your elbows tucked at roughly a 30 to 45-degree angle to your torso.","Touch the bar lightly to your chest without bouncing.","Exhale and press the barbell back up along a slight backward arc to the starting position, fully extending your elbows."],"breathing":"Inhale as you lower the bar to your chest, hold briefly through the bottom turn, and exhale as you press back to lockout.","cues":["Keep elbows tucked rather than flared.","Squeeze the bar tightly and stack your wrists over your elbows.","Drive through your triceps at the top of the press."],"common_faults":[{"fault":"Gripping the bar excessively narrow (hands touching or only inches apart).","correction":"Space your hands roughly shoulder-width apart to protect your wrists and optimize triceps leverage."},{"fault":"Flaring the elbows outward during the descent.","correction":"Keep your elbows tucked closer to your ribs to shift load to the triceps and spare the anterior shoulders."},{"fault":"Bouncing the bar off the chest.","correction":"Lower the bar with control and pause momentarily before pressing upward."}],"safety":{"precautions":["Use safety spotter arms set just above chest height or perform with a competent spotter.","Avoid using a thumbless (false) grip with a narrow hand placement."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Incline Close-Grip Bench Press","previous_ids":["oec:incline-close-grip-barbell-bench-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Close Grip Barbell Bench Press","url":"https://wger.de/en/exercise/1467/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:barbell-incline-bench-press"},{"type":"variation-of","target":"oec:barbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An incline pressing variation using a narrow grip to heavily emphasize the triceps and upper chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Isometric Overhead Press","kind":"common"},{"text":"Overhead Press Isometric","kind":"common"},{"text":"Barbell Overhead Press Isometric","kind":"common"},{"text":"Isometric Pin Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["power-rack"]]},"external_ids":{"wger":"2537"},"id":"oec:barbell-isometric-overhead-press","instructions":{"setup":["Set the safety pins in a power rack at your desired joint angle or sticking point, typically around eye level or forehead level.","Place a barbell beneath the pins, or set another pair of pins to rest the bar immediately below the working pins.","Step up to the bar with a hip-width stance, grip the bar just outside shoulder width with a full pronated grip, and position your forearms vertically under the bar.","Brace your core, squeeze your glutes, and pull your chin back slightly."],"steps":["Drive the barbell upward firmly into the safety pins.","Once solid contact is made, ramp up to the prescribed maximal or submaximal pressing effort against the immovable pins.","Maintain strict full-body tension, keeping your ribcage pinned down and glutes locked for the full duration of the hold.","Steadily reduce pushing effort, lower the bar off the pins, and step back carefully."],"breathing":"Take a deep diaphragmatic breath and brace before building force, using short and controlled breaths behind your braced core if holding for longer durations.","cues":["Push the ceiling away","Squeeze glutes to protect the low back","Ribs down, core locked","Drive elbows straight up"],"common_faults":[{"fault":"Hyperextending the lumbar spine while driving into the pins.","correction":"Squeeze the glutes hard and brace the abs to maintain a neutral spine throughout the push."},{"fault":"Flaring the elbows excessively wide during the hold.","correction":"Keep elbows slightly in front of the bar in the scapular plane to optimize shoulder mechanics."},{"fault":"Abruptly jerking into the pins rather than ramping force smoothly.","correction":"Make firm contact with the pins first, then progressively drive into maximum effort to protect the joints."}],"safety":{"precautions":["Ensure the rack is securely anchored or counterweighted before performing maximal isometric contractions against safety pins.","Avoid letting your head drift too far forward or tilting the neck back aggressively while exerting maximum effort."],"spotter":"not-needed","safeties":true}},"measurement":{"duration_counted":"total","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration"],"optional":["load","rpe"]},{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Barbell Isometric Overhead Press","previous_ids":["oec:overhead-press-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhead Press Isometric","url":"https://wger.de/en/exercise/2537/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"overhead","position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric pressing exercise where a barbell is driven upward against immovable rack pins or held statically at a specific point in the pressing range."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"JM Press","kind":"common"},{"text":"Blakley Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","depression"]}]},"classification":{"modalities":["powerlifting","strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell","ez-bar"],["bench","adjustable-bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"1302"},"id":"oec:barbell-jm-press","instructions":{"setup":["Lie flat on a bench beneath a racked barbell with your feet planted firmly on the floor.","Grasp the barbell with an overhand grip slightly narrower than shoulder width, wrists stacked directly over your forearms.","Retract and depress your shoulder blades, then unrack the bar and hold it directly over your upper chest with elbows extended."],"steps":["Lower the bar toward your neck or chin area by bending your elbows while allowing them to drift slightly forward and flare outward at roughly a 45-degree angle.","Continue descending until your forearms contact your biceps or you reach a deep stretch in the triceps.","Pause briefly without letting the bar rest on your chest or neck.","Press the barbell up and slightly back to the starting lockout position by forcefully extending the elbows."],"breathing":"Inhale as you lower the barbell toward your throat or chin, and exhale as you press it back to lockout.","cues":["Elbows forward and down","Aim for the chin or throat","Stack wrists over forearms","Drive through the palms"],"common_faults":[{"fault":"Turning the movement into a standard close-grip bench press.","correction":"Ensure your elbows translate forward so the bar travels toward your neck or chin rather than your lower sternum."},{"fault":"Letting the elbows flare out excessively wide.","correction":"Maintain roughly a 45-degree elbow tuck to keep the load on the triceps and reduce stress on the elbow joint."},{"fault":"Losing wrist rigidity and allowing excessive wrist hyperextension.","correction":"Keep the wrists straight and punch the knuckles toward the ceiling throughout the rep."}],"safety":{"precautions":["Do not allow the bar to drop abruptly toward your face or neck.","Set rack safety pins just above chest height in case of technical failure."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell JM Press","previous_ids":["oec:jm-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: JM Press","url":"https://wger.de/en/exercise/1302/view-base","license":"CC-BY-SA-4.0","author":"Epiphany8424"}]},"relations":[{"type":"variation-of","target":"oec:barbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A hybrid barbell movement combining a close-grip bench press and a skull crusher to heavily overload the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kelso Shrug","kind":"common"},{"text":"Chest-Supported Barbell Shrug","kind":"common"},{"text":"Incline Barbell Kelso Shrug","kind":"common"},{"text":"Prone Barbell Shrug","kind":"common"},{"text":"Scapular Barbell Shrug","kind":"common"},{"text":"kelso shrugs","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["barbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"2672"},"id":"oec:barbell-kelso-shrug","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees.","Lie prone with your chest fully supported on the pad and your feet anchored firmly on the floor behind you.","Grasp the barbell placed beneath the bench using a pronated, shoulder-width grip, letting your arms hang fully extended toward the floor."],"steps":["Begin with your arms fully extended and your shoulder blades protracted forward under the weight.","Without bending your elbows or lifting your chest off the bench, pull your shoulder blades straight back toward each other.","Pause briefly at the top of the contraction, squeezing your mid-back firmly.","Lower the barbell under control, allowing your shoulder blades to spread apart and protract back to the starting hanging position."],"breathing":"Exhale as you retract your shoulder blades, and inhale as you lower the barbell back to full protraction.","cues":["Pinch your shoulder blades","Keep arms locked straight","Move only your back, not your elbows"],"common_faults":[{"fault":"Bending the elbows to pull the bar, turning the shrug into a row.","correction":"Keep your arms completely straight throughout the set so the motion comes purely from the shoulder blades."},{"fault":"Extending the lumbar spine and lifting the torso off the bench pad.","correction":"Keep your sternum glued to the bench support pad to isolate the upper back."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Focus on retracting horizontally and pulling the shoulder blades together rather than elevating them."}],"safety":{"precautions":["Ensure the barbell has adequate clearance below the bench so it does not collide with the frame or support legs."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Kelso Shrug","previous_ids":["oec:kelso-shrugs"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: kelso shrugs","url":"https://wger.de/en/exercise/2672/view-base","license":"CC-BY-SA-4.0","author":"Friend7857"}]},"relations":[{"type":"substitute-for","target":"oec:cable-scapular-retraction"},{"type":"progression-of","target":"oec:prone-scapular-retraction"},{"type":"progression-of","target":"oec:band-scapular-retraction"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A chest-supported barbell exercise that isolates scapular retraction to target the middle and lower trapezius and rhomboids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kickstand RDL","kind":"abbreviation"},{"text":"B-Stance Romanian Deadlift","kind":"common"},{"text":"Barbell B-Stance Romanian Deadlift","kind":"common"},{"text":"B-Stance RDL","kind":"abbreviation"},{"text":"Kickstand Romanian Deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate","squat-rack"],"required":[["barbell"]]},"external_ids":{"wger":"1688"},"id":"oec:barbell-kickstand-romanian-deadlift","instructions":{"setup":["Stand tall holding a loaded barbell in front of your thighs with a double-overhand, shoulder-width grip.","Place your working foot flat on the floor and step the non-working foot back about half a foot-length.","Rest the ball of the rear foot lightly on the floor to serve solely as a balance kickstand, keeping roughly eighty to ninety percent of your weight on the lead foot.","Brace your core, set your lats tight, and unlock the front knee slightly."],"steps":["Initiate the movement by pushing your hips backward while maintaining a neutral spine.","Hinge forward at the hips, keeping the barbell close to your front shin and thigh.","Lower the bar until you feel a deep stretch in the front leg's hamstring, typically just below the knee, without rounding your lower back.","Drive through the midfoot and heel of the front leg to extend the hips forward back to the standing position.","Complete all repetitions on one side before switching your stance to the opposite leg."],"breathing":"Inhale and brace your core at the top before descending, hold during the hinge, and exhale forcefully as you lock out at the top.","cues":["Push your hips straight back toward the wall behind you.","Keep ninety percent of your weight on the front heel.","Paint your shins with the barbell to keep it close.","Only use the back toes for light balance."],"common_faults":[{"fault":"Putting too much weight on the rear leg, turning the hinge into a split squat.","correction":"Keep the rear heel elevated and maintain the vast majority of your bodyweight through the front midfoot and heel."},{"fault":"Rounding the lumbar spine to reach greater range of motion.","correction":"Stop the descent as soon as your hips stop traveling backward, maintaining a neutral, braced spine."},{"fault":"Letting the barbell drift away from the body.","correction":"Engage the lats to keep the bar tracking directly along the front thigh and shin throughout the rep."}],"safety":{"precautions":["Do not lock out the front knee into hyperextension during the hinge.","Maintain hip squareness to prevent twisting into the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Barbell Kickstand Romanian Deadlift","previous_ids":["oec:kickstand-rdl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kickstand RDL","url":"https://wger.de/en/exercise/1688/view-base","license":"CC-BY-SA-4.0","author":"eriktrinkle"}]},"relations":[{"type":"variation-of","target":"oec:barbell-romanian-deadlift"},{"type":"regression-of","target":"oec:single-leg-romanian-deadlift"},{"type":"substitute-for","target":"oec:single-leg-romanian-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-single-leg-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A hip-hinge variation using a staggered stance where the rear foot acts as a kickstand for balance while the front leg handles most of the load."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Larsen Press","kind":"common"},{"text":"Feet-Up Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"1546"},"id":"oec:barbell-larsen-press","instructions":{"setup":["Lie flat on the bench with your eyes aligned directly under the racked barbell.","Retract and depress your shoulder blades into the bench pad to establish a solid upper-back base.","Grip the bar slightly wider than shoulder width using a full, pronated grip.","Extend your legs straight out in front of you, hovering your feet slightly above the floor without letting them touch down or wrap around the bench."],"steps":["Unrack the barbell and establish control directly over your mid-chest with locked elbows.","Brace your core to keep your pelvis and torso stable on the bench without rocking.","Lower the bar in a controlled path until it lightly touches your sternum or lower chest.","Press the bar back up explosively along the same path until your elbows are fully locked out."],"breathing":"Inhale and brace your abdominal wall before initiating the descent, hold your breath through the bottom transition, and exhale as you press past the sticking point.","cues":["Lock down the ribs","Pin your shoulder blades back","Keep legs straight and still"],"common_faults":[{"fault":"Allowing the feet or legs to rest on the floor or hook beneath the bench.","correction":"Keep the knees straight and float your legs out in front, holding them hovering entirely under core control."},{"fault":"Excessive rocking side to side during the press.","correction":"Brace your abdominals harder and reduce the working load to maintain torso stability without leg support."},{"fault":"Bouncing the bar off the chest.","correction":"Control the eccentric phase and touch lightly with a distinct pause or soft reversal."}],"safety":{"precautions":["Set rack safety pins just below chest level to prevent entrapment if balance or strength fails.","Ensure your collar clips are securely fastened so plates do not slide if the torso shifts."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Larsen Press","previous_ids":["oec:larsen-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Larsen Press","url":"https://wger.de/en/exercise/1546/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":0,"position":"supine"},"status":"active","summary":"A flat barbell bench press variation performed with the legs extended straight out and hovering off the floor to eliminate leg drive and emphasize upper-body pressing strength and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Skull Crusher","kind":"common"},{"text":"Skullcrusher","kind":"common"},{"text":"Lying Triceps Extension","kind":"common"},{"text":"Lying French Press","kind":"common"},{"text":"Lying Triceps Extensions","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell","ez-bar"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1480"},"id":"oec:barbell-lying-triceps-extension","instructions":{"setup":["Lie supine on a flat bench with your feet planted firmly on the floor.","Grip the barbell with an overhand (pronated) grip, hands spaced roughly shoulder-width or slightly narrower.","Press the barbell up and angle your upper arms slightly back toward your head rather than directly vertical, keeping tension on the triceps."],"steps":["Inhale and lower the barbell in a controlled arc toward the crown of your head or just behind it by flexing at the elbows.","Keep your upper arms stationary and elbows tucked in without flaring excessively.","Lower until your elbows reach approximately 90 degrees or deeper to achieve a full stretch in the triceps.","Exhale and press the bar back up to the starting position by extending the elbows, stopping just short of a harsh lockout."],"breathing":"Inhale as you lower the weight toward your head; exhale as you extend your elbows to press the barbell back up.","cues":["Keep your elbows pinned in place.","Lower the bar toward the top of your head, not your forehead.","Extend through the triceps without swinging your shoulders."],"common_faults":[{"fault":"Excessive elbow flaring outward during the lift.","correction":"Keep your elbows pointing forward and roughly shoulder-width apart throughout the movement."},{"fault":"Moving the upper arms forward and back to turn the lift into a pullover or press.","correction":"Lock your humerus at a fixed backward angle and pivot strictly around the elbow joint."}],"safety":{"precautions":["Always maintain a secure grip with thumbs wrapped around the bar to avoid dropping the weight on your head or face.","If you experience elbow discomfort, switch to an EZ-bar or lower the weight."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Lying Triceps Extension","previous_ids":["oec:lying-triceps-extensions"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Triceps Extensions","url":"https://wger.de/en/exercise/1480/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-skull-crusher"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"supine"},"status":"active","summary":"An isolation exercise performed lying supine on a flat bench, extending a barbell overhead to target the triceps brachii."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Press","kind":"common"},{"text":"Strict Press","kind":"common"},{"text":"OHP","kind":"abbreviation"},{"text":"Standing Barbell Press","kind":"common"},{"text":"Standing Press","kind":"common"},{"text":"Military Press","kind":"common"},{"text":"Overhead Barbell Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"687,1893"},"id":"oec:barbell-overhead-press","instructions":{"setup":["Set a barbell in a rack at approximately mid-chest height.","Grip the bar slightly wider than shoulder-width with a full, pronated grip, resting it across the heel of your palms.","Step under the bar so it rests on the anterior deltoids and clavicles with elbows slightly in front of the bar.","Unrack the bar, take two steps back, and set feet hip-width apart with glutes, quads, and core squeezed tightly."],"steps":["Pull your chin slightly backward to clear a vertical path for the bar.","Press the barbell vertically in a straight line, keeping your forearms vertical and core braced.","Once the bar clears the forehead, push your head and torso slightly forward underneath the bar.","Lock out your elbows with the bar centered directly over the midfoot, shrugging your shoulders slightly at the top.","Lower the bar under control along the same path, tucking the chin back until the bar returns to the upper chest."],"breathing":"Inhale and brace your abdominal wall before pressing, hold your breath through the sticking point, and exhale at lockout or between reps in the rack position.","cues":["Squeeze glutes and brace your abs","Elbows slightly forward of the bar","Press straight up, not around your face","Push your head through the window at lockout"],"common_faults":[{"fault":"Excessive lumbar hyperextension, turning the lift into a standing incline bench press.","correction":"Squeeze the glutes hard and brace the abdominal wall to maintain a neutral spine throughout the lift."},{"fault":"Pressing the bar forward around the face instead of pulling the chin back.","correction":"Tilt your head back slightly by pulling your chin into your neck, keeping the bar path completely vertical."},{"fault":"Using leg drive to propel the bar upward.","correction":"Lock out the knees and keep the lower body rigid to ensure all force is generated strictly by the upper body."}],"safety":{"precautions":["If a repetition fails, safely lower the barbell back onto the anterior shoulders and collarbones under control rather than dropping it overhead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Overhead Press","previous_ids":["oec:overhead-press","oec:overhead-barbell-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhead Press","url":"https://wger.de/en/exercise/687/view-base","license":"CC-BY-SA-4.0","author":"Vazco"},{"title":"wger: Overhead Barbell Press","url":"https://wger.de/en/exercise/1893/view-base","license":"CC-BY-SA-4.0","author":"nishant0712"}]},"relations":[{"type":"part-of","target":"oec:barbell-clean-and-press"},{"type":"progression-of","target":"oec:dowel-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational compound exercise that presses a barbell vertically from the upper chest to full lockout overhead while standing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Squat","kind":"common"},{"text":"OHS","kind":"abbreviation"},{"text":"Barbell OHS","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"trapezius-upper","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["olympic-weightlifting","strength","mobility"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["squat-rack","power-rack"],"required":[["barbell"]]},"external_ids":{"wger":"441"},"id":"oec:barbell-overhead-squat","instructions":{"setup":["Grip the barbell using a wide snatch grip and press or jerk it directly overhead.","Lock out the elbows fully and push up actively against the bar with your shoulders.","Position your feet shoulder-width apart with toes turned slightly outward and brace your core."],"steps":["Descend by breaking at the hips and knees simultaneously while keeping your chest tall and the bar centered over midfoot.","Squat down until the hip crease descends below the tops of the knees, ensuring elbows remain locked.","Drive through the whole foot to stand up, pressing actively into the barbell throughout the ascent.","Return to a fully locked-out standing position before beginning the next repetition."],"breathing":"Take a deep breath and brace firmly into the abdomen before descending; hold pressure through the turn and exhale once past the sticking point on the ascent.","cues":["Push the bar to the ceiling","Armpits facing forward","Squat straight down between your ankles"],"common_faults":[{"fault":"Letting the bar drift forward during the descent.","correction":"Push up actively into the barbell and maintain thoracic extension to keep the load stacked over midfoot."},{"fault":"Soft or bending elbows under load.","correction":"Actively lock out the triceps and elevate the shoulder blades continuously."},{"fault":"Collapsing knees inward during the squat.","correction":"Track your knees in line with your toes and open the hips as you sink into the bottom."}],"safety":{"precautions":["Perform on a lifting platform using bumper plates so the barbell can be safely dumped forward or backward if balance is lost.","Never perform with a spotter behind or in front of the lifter."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Overhead Squat","previous_ids":["oec:overhead-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhead Squat","url":"https://wger.de/en/exercise/441/view-base","license":"CC-BY-SA-4.0","author":"geraldbaeck"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"progression-of","target":"oec:barbell-back-squat"},{"type":"progression-of","target":"oec:barbell-front-squat"},{"type":"part-of","target":"oec:barbell-snatch"}],"setup":{"grip":{"orientation":"pronated","width":"snatch"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A high-skill compound movement where a barbell is locked out overhead with a wide grip while performing a deep squat."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Triceps Extension","kind":"common"},{"text":"Overhead Barbell Triceps Extension","kind":"common"},{"text":"Barbell French Press","kind":"common"},{"text":"Standing Overhead Barbell Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell","ez-bar"]]},"external_ids":{"wger":"50"},"id":"oec:barbell-overhead-triceps-extension","instructions":{"setup":["Stand tall with feet hip-width apart and brace your core.","Press the barbell directly overhead with a narrow overhand grip, keeping your upper arms vertical and close to your head."],"steps":["Keeping your upper arms stationary and elbows pointing forward, bend your elbows to lower the barbell in a controlled arc behind your head.","Lower the bar until you feel a deep stretch in the triceps.","Drive through your palms and contract your triceps to extend your elbows back to the starting overhead position.","Lock out your elbows briefly at the top without hyperextending."],"breathing":"Inhale as you lower the barbell behind your head; exhale forcefully as you extend your elbows back to the top.","cues":["Keep elbows pointing up and forward","Lock the ribs down to avoid arching your lower back","Move only at the elbows"],"common_faults":[{"fault":"Flaring elbows wide outward during the descent","correction":"Keep elbows tucked inward and pointing forward to maintain tension on the triceps and protect the shoulders."},{"fault":"Arching the lumbar spine to push the weight up","correction":"Brace the abdominals and squeeze the glutes to keep the torso rigid and vertical throughout the set."},{"fault":"Moving the upper arms back and forth during the rep","correction":"Anchor the upper arms in a fixed vertical position so movement occurs solely at the elbow joint."}],"safety":{"precautions":["Use caution when lowering and raising the barbell overhead, especially near failure.","An EZ-curl bar can be substituted to relieve wrist or elbow discomfort."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Overhead Triceps Extension","previous_ids":["oec:barbell-triceps-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Triceps Extension","url":"https://wger.de/en/exercise/50/view-base","license":"CC-BY-SA-4.0","author":"sevae"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed by lowering and extending a barbell behind the head from an overhead position to target the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pause Bench","kind":"common"},{"text":"Paused Bench Press","kind":"common"},{"text":"Pause Bench Press","kind":"common"},{"text":"Barbell Paused Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression","isometric-stabilization"]}]},"classification":{"modalities":["powerlifting","strength","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench","adjustable-bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"445"},"id":"oec:barbell-pause-bench-press","instructions":{"setup":["Lie supine on the bench with your eyes directly under the racked barbell.","Plant your feet firmly into the floor and grasp the bar with an even, pronated grip slightly wider than shoulder width.","Retract and depress your scapulae into the bench, establish a stable arch in your thoracic spine, unrack the bar, and stabilize it directly over your chest with elbows locked."],"steps":["Inhale deeply into your belly and lower the barbell in a controlled descent toward your lower sternum.","Bring the bar to a complete, motionless halt lightly touching your chest while maintaining full muscular tension.","Hold the pause for the designated duration (typically one to two seconds) without allowing the bar to sink or rest on your ribs.","Drive your feet into the floor and forcefully press the bar back up along a slight diagonal arc to the starting lockout position."],"breathing":"Take a deep breath and brace your core before descending, hold your breath through the pause and the initial press, and exhale forcefully as you pass the sticking point near lockout.","cues":["Bend the bar across your chest.","Stay tight during the pause.","Push yourself away from the bar into the bench."],"common_faults":[{"fault":"Bouncing the bar or sinking it deeply into the sternum to gain momentum.","correction":"Bring the bar to a dead stop on the chest while maintaining active tension in your lats and chest."},{"fault":"Relaxing upper-back tightness and losing scapular retraction during the pause.","correction":"Keep your shoulder blades squeezed together and actively pin them into the bench pad throughout the entire rep."},{"fault":"Lifting the hips off the bench when initiating the press.","correction":"Channel leg drive horizontally back toward your head rather than vertically upward."}],"safety":{"precautions":["Ensure safety pins are set at the correct height just below your arched chest height so the bar can be safely escaped if missed.","Avoid using a thumbless (suicide) grip."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Pause Bench Press","previous_ids":["oec:pause-bench"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pause Bench","url":"https://wger.de/en/exercise/445/view-base","license":"CC0-1.0","author":"Mens Fitness"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"},{"type":"progression-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-pin-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"chest","position":"supine","range":"pause","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A barbell bench press variation featuring a deliberate motionless pause on the chest to build reversal strength and eliminate the stretch reflex."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Paused Squats","kind":"common"},{"text":"Pause Squat","kind":"common"},{"text":"Barbell Paused Squat","kind":"common"},{"text":"Barbell Pause Back Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"2662"},"id":"oec:barbell-pause-squat","instructions":{"setup":["Step under the barbell resting on a squat rack at upper-chest height, placing the bar securely across your upper trapezius or rear deltoids.","Grip the bar firmly, brace your midsection, unrack the bar by extending your legs, and step back two to three paces.","Set your feet roughly shoulder-width apart with toes angled slightly outward, maintaining an upright torso."],"steps":["Inhale deeply into your belly and brace your core.","Break simultaneously at the hips and knees to descend under control until your hip crease drops below the top of your knees.","Come to a complete, motionless stop in the bottom position for the prescribed count (typically one to three seconds) while maintaining full muscular tension.","Drive aggressively through your midfoot, extending your hips and knees to return to the starting standing position.","Lock out your hips and knees under control before beginning the next repetition."],"breathing":"Take a large diaphragmatic breath and brace before descending, hold your breath firmly throughout the pause and initial ascent, and exhale through pursed lips near lockout.","cues":["Freeze, don't relax.","Stay tight in the hole.","Drive the floor away out of the pause."],"common_faults":[{"fault":"Losing core and upper-back tightness during the pause at the bottom.","correction":"Treat the pause as an active isometric hold; maintain intra-abdominal pressure and active tension in the back rather than resting on your joints."},{"fault":"Bouncing out of the hole or cutting the pause short.","correction":"Bring the barbell to a definite, motionless stop and count full seconds before initiating the concentric drive."},{"fault":"Shifting weight forward onto the toes when driving up out of the pause.","correction":"Keep your full foot glued to the ground and push evenly through midfoot throughout the pause and drive."}],"safety":{"precautions":["Set safety pins or spotter straps in the rack just below your bottom squat depth.","Use lower loads than your standard back squat to account for the loss of stretch reflex and prolonged time under tension."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["duration","rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Pause Squat","previous_ids":["oec:paused-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Paused Squats","url":"https://wger.de/en/exercise/2662/view-base","license":"CC-BY-SA-4.0","author":"bbk"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-pin-squat"}],"setup":{"load_position":"high-bar","position":"standing","range":"pause","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A barbell back squat variation performed with a deliberate multi-second pause in the bottom position to eliminate the stretch reflex and build concentric starting strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pin Bench Press","kind":"common"},{"text":"Pin Press","kind":"common"},{"text":"Rack Press","kind":"common"},{"text":"Rack Bench Press","kind":"common"},{"text":"Pin Bench Press BB","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["power-rack"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1436"},"id":"oec:barbell-pin-bench-press","instructions":{"setup":["Position a flat bench inside a power rack and set the safety pins to your target height, typically one to three inches off your chest or at your specific sticking point.","Lie supine on the bench with your eyes directly under the racked barbell.","Retract and depress your scapulae, drive your feet into the floor, and grasp the barbell with a full, pronated grip slightly wider than shoulder-width.","Unrack the barbell and establish full control directly over your chest with locked elbows."],"steps":["Inhale, brace your core, and lower the barbell under control until it comes to a complete rest on the safety pins.","Pause for a deliberate second on the pins while maintaining muscular tension and your arched upper-back setup.","Drive your feet into the ground and press the barbell explosively off the pins back to the starting lockout position.","Stabilize the barbell at lockout before beginning the next repetition."],"breathing":"Take a deep breath and brace your torso before descending, hold your breath through the pause on the pins, and exhale forcefully through or after the lockout.","cues":["Maintain tension on the pins; don't collapse.","Drive the floor away with your feet.","Explode off the pins with maximum intent."],"common_faults":[{"fault":"Bouncing the barbell off the safety pins.","correction":"Bring the bar to a complete, dead stop on the pins before pressing up to eliminate elastic energy."},{"fault":"Losing torso tightness and scapular retraction when resting on the pins.","correction":"Keep your back arched, shoulder blades pinned together, and upper body completely tight even while the bar rests on the pins."},{"fault":"Uneven contact where one side hits the pins before the other.","correction":"Ensure your grip is centered and lower the bar symmetrically along a consistent bar path."}],"safety":{"precautions":["Double-check that the safety pins are set at identical heights on both sides of the rack.","Ensure the bar is safely aligned to contact both pins smoothly without clipping rack uprights."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Pin Bench Press","previous_ids":["oec:pin-bench-press-bb"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pin Bench Press BB","url":"https://wger.de/en/exercise/1436/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"supine","range":"pin"},"status":"active","summary":"A barbell bench press variation where the bar pauses on safety pins at a designated height to build concentric power and eliminate sticking points."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pin OHP","kind":"abbreviation"},{"text":"Overhead Pin Press","kind":"common"},{"text":"Barbell Overhead Press from Pins","kind":"common"},{"text":"Anderson Overhead Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["power-rack"]]},"external_ids":{"wger":"1439"},"id":"oec:barbell-pin-overhead-press","instructions":{"setup":["Set the safety pins in a power rack to your target height, typically around chin, nose, or forehead level.","Rest the barbell across the pins and load the desired weight.","Step directly beneath the bar in a hip- to shoulder-width parallel stance.","Grip the bar slightly outside shoulder width with a pronated grip and tuck your forearms vertically under the bar."],"steps":["Brace your core, squeeze your glutes, and tilt your head back slightly to clear the bar path.","Drive the barbell straight up off the pins forcefully until your elbows reach full overhead extension.","Push your head forward into a neutral position once the bar clears your forehead so it finishes balanced over your midfoot.","Lower the bar back down under control until it comes to a complete rest on the pins.","Pause for a full second to dissipate momentum before beginning the next repetition."],"breathing":"Take a deep breath and brace your abdominal wall before pressing off the pins, and exhale as you reach lockout overhead.","cues":["Drive from a dead stop","Keep forearms vertical","Squeeze your glutes","Push your head through at the top"],"common_faults":[{"fault":"Bouncing the bar off the safety pins to create momentum.","correction":"Bring the bar to a dead stop on the pins on every repetition before pressing again."},{"fault":"Hyperextending the lumbar spine to turn the movement into an incline press.","correction":"Firmly contract your glutes and abdominals throughout the press to maintain a neutral spine."},{"fault":"Flaring elbows out too wide at the start.","correction":"Keep elbows slightly tucked forward directly beneath your wrists."}],"safety":{"precautions":["Ensure both safety pins are set to the exact same height and securely locked in the rack.","Do not drop the barbell aggressively onto the safety pins to avoid damaging equipment or losing control."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Pin Overhead Press","previous_ids":["oec:pin-ohp"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pin OHP","url":"https://wger.de/en/exercise/1439/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"pin","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A vertical barbell press initiated from a dead-stop on safety pins to develop concentric starting power and target specific overhead sticking points."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pin Squat","kind":"common"},{"text":"Anderson Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["power-rack"]]},"external_ids":{"wger":"1437"},"id":"oec:barbell-pin-squat","instructions":{"setup":["Set the safety pins in a power rack to the desired squat depth, typically just below parallel or at your sticking point.","Set the J-hooks higher to unrack conventionally, or place the loaded bar directly on the pins if performing concentric-only repetitions.","Step under the barbell, resting it across your upper traps or rear deltoids, and establish an even, full-grip hand placement.","Unrack the bar, take two to three steps back to establish your standard squat stance, and brace your core."],"steps":["Hinge at the hips and bend the knees simultaneously to descend under control.","Gently lower the bar until it rests fully on the safety pins, maintaining total body tension and your braced position without relaxing.","Pause for one to two seconds on the pins to eliminate all elastic rebound.","Drive aggressively through the middle of your feet, extending your hips and knees to return to a fully standing lockout."],"breathing":"Inhale deeply and brace your core with the Valsalva maneuver before descending; hold your breath through the pause on the pins and exhale once past the sticking point on the ascent.","cues":["Stay tight on the pins","Do not collapse","Drive the floor away"],"common_faults":[{"fault":"Bouncing the barbell violently off the safety pins to utilize momentum.","correction":"Come to a controlled stop on the pins so the weight settles completely without bouncing."},{"fault":"Losing spinal bracing and collapsing torso posture while resting on the pins.","correction":"Maintain full muscular tension and an active brace throughout the pause; the pins support the bar, not your posture."}],"safety":{"precautions":["Ensure both safety pins are set at precisely the same height before loading the bar.","Use a sturdy power rack with rated safety pins or strap safeties."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Pin Squat","previous_ids":["oec:pin-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pin Squat","url":"https://wger.de/en/exercise/1437/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-pause-squat"}],"setup":{"load_position":"high-bar","position":"standing","range":"pin","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A squat variation where the barbell settles onto safety pins at a specified depth to eliminate the stretch reflex and build concentric power."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Power Clean","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"trapezius","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["olympic-weightlifting","power","strength"],"movement_patterns":["olympic-lift","hinge","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"683"},"id":"oec:barbell-power-clean","instructions":{"setup":["Stand with feet hip-width apart and the barbell over midfoot.","Hinge at the hips and bend the knees to grip the bar just outside the shins using a pronated or hook grip.","Flatten the back, pull the chest up, and pull the slack out of the bar with arms fully extended."],"steps":["Initiate the first pull by pushing through the floor with your legs, keeping your torso angle constant until the bar clears the knees.","As the bar reaches mid-thigh, violently extend your hips, knees, and ankles while performing an aggressive shoulder shrug.","Pull yourself under the bar, shifting your feet slightly wider and rotating your elbows quickly forward and high.","Receive the bar on the front deltoids in a quarter-to-half squat, keeping the hips above parallel.","Stand up fully to complete the repetition, then lower or drop the bar safely to the platform."],"breathing":"Inhale and brace your core before pulling from the floor; exhale forcefully after securing the catch or standing up.","cues":["Push the floor away","Keep the bar close","Fast elbows on the catch","Jump and shrug"],"common_faults":[{"fault":"Pulling primarily with the arms before full hip extension","correction":"Keep arms straight like ropes until triple extension is reached, allowing the lower body to generate the upward momentum."},{"fault":"Catching the bar with low, pointing-down elbows","correction":"Aggressively whip the elbows forward and up to create a solid shelf across the front deltoids."},{"fault":"Letting the bar drift forward away from the body","correction":"Engage the lats to sweep the bar back toward the thighs during the pull."}],"safety":{"precautions":["Use bumper plates on a lifting platform to allow for safe dropping if a lift is missed.","Ensure sufficient wrist and thoracic mobility for a secure front rack position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Power Clean","previous_ids":["oec:power-clean"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Power Clean","url":"https://wger.de/en/exercise/683/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-clean"},{"type":"substitute-for","target":"oec:barbell-clean"},{"type":"progression-of","target":"oec:dumbbell-hang-power-clean"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive Olympic weightlifting movement where a barbell is pulled from the floor and received across the shoulders in a partial squat."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Push Press","kind":"common"},{"text":"Push OHP","kind":"abbreviation"},{"text":"Overhead Push Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","power","olympic-weightlifting"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"optional":["squat-rack","power-rack"],"required":[["barbell"]]},"external_ids":{"wger":"1440"},"id":"oec:barbell-push-press","instructions":{"setup":["Set a barbell in a rack at approximately collarbone height.","Grip the bar slightly wider than shoulder width with a full overhand grip.","Position the bar securely across your anterior deltoids and clavicles with elbows pointed forward and down.","Unrack the barbell and step back into a hip-width stance with a tall, upright torso."],"steps":["Brace your core and initiate a shallow vertical dip by bending your knees forward while keeping your torso completely upright.","Explosively reverse the dip by driving aggressively through your midfoot and extending your hips and knees.","Use the upward momentum from your legs to propel the barbell off your shoulders, tilting your head slightly back to clear the chin.","Press the bar overhead to full lockout as your arms finish the movement, pushing your head forward into a neutral position once the bar clears.","Lower the bar under control back to the front rack position by absorbing the impact with a slight knee bend before beginning the next repetition."],"breathing":"Inhale deeply and brace your abdominals before initiating the dip, hold your breath through the drive, and exhale as the bar reaches lockout overhead.","cues":["Dip straight down like an elevator.","Explode through the floor.","Punch the ceiling."],"common_faults":[{"fault":"Dipping forward by hinging at the hips instead of bending the knees.","correction":"Keep your torso perfectly vertical during the dip so momentum transfers straight upward."},{"fault":"Pressing early with the arms before the leg drive finishes.","correction":"Wait until your hips and knees reach full extension before pressing actively with the upper body."},{"fault":"Re-bending the knees to catch the bar under lockout.","correction":"Finish the lift with straight knees; dipping under the bar turns the push press into a push jerk."}],"safety":{"precautions":["Ensure clear overhead clearance before lifting.","Keep the lower back braced to prevent excessive lumbar hyperextension during the press."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Push Press","previous_ids":["oec:push-ohp"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push OHP","url":"https://wger.de/en/exercise/1440/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:dumbbell-push-press"},{"type":"regression-of","target":"oec:barbell-split-jerk"},{"type":"regression-of","target":"oec:barbell-thruster"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing overhead lift utilizing a rapid lower-body dip and drive to launch a barbell overhead to lockout."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rack Deadlift","kind":"common"},{"text":"Rack Pull","kind":"common"},{"text":"Pin Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"trapezius","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["power-rack","squat-rack"],["weight-plate"]]},"external_ids":{"wger":"484"},"id":"oec:barbell-rack-pull","instructions":{"setup":["Set the safety pins in a power rack so the barbell rests just below or just above knee height.","Load the barbell and step up to it with your feet hip-width apart and mid-foot directly under the bar.","Hinge at the hips, bend your knees slightly, and grasp the barbell just outside your legs with an overhand or mixed grip.","Pull the slack out of the bar, engage your lats, flatten your back, and brace your core."],"steps":["Drive your feet into the floor and extend your hips and knees simultaneously to lift the barbell off the pins.","Stand fully erect by squeezing your glutes at the top without hyperextending your lower back.","Hinge forward at the hips and lower the barbell under control back onto the pins.","Come to a complete stop on the pins before initiating the next repetition."],"breathing":"Inhale deeply into your belly and brace before pulling; exhale once you reach the lockout or after lowering the bar back onto the pins.","cues":["Pull the slack out of the bar before you lift.","Push the floor away through your heels and mid-foot.","Drive your hips forward to lock out.","Keep the bar tight against your thighs throughout."],"common_faults":[{"fault":"Hyperextending the lumbar spine at lockout.","correction":"Finish the lift by squeezing the glutes into full hip extension without leaning your torso backward."},{"fault":"Bouncing the barbell aggressively off the safety pins.","correction":"Bring the bar to a dead stop on the pins between reps to eliminate momentum and protect equipment."},{"fault":"Allowing the upper or lower back to round under heavy loads.","correction":"Engage the lats to pack the shoulders and brace the core firmly prior to initiating the pull."}],"safety":{"precautions":["Ensure the rack is securely anchored or stable enough to support heavy loads on the safety pins.","Be aware that slamming heavy weights on rigid pins can damage barbells; use rubber-coated or strap safeties when available."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Rack Pull","previous_ids":["oec:rack-deadlift"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rack Deadlift","url":"https://wger.de/en/exercise/484/view-base","license":"CC-BY-SA-3.0","author":"Mahoney"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:barbell-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"pin","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A partial-range deadlift performed with the barbell resting on power rack pins or blocks, targeting the posterior chain and lockout strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Curl","kind":"common"},{"text":"Reverse Grip Barbell Curl","kind":"common"},{"text":"Overhand Barbell Curl","kind":"common"},{"text":"Reverse Grip Barbell Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-extensors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["barbell","ez-bar"]]},"external_ids":{"wger":"495,1290"},"id":"oec:barbell-reverse-curl","instructions":{"setup":["Stand tall with feet hip-width apart and knees slightly unlocked.","Grasp the barbell with a pronated (overhand) grip roughly shoulder-width apart.","Let the bar rest against the front of your thighs with your arms fully extended and elbows tucked close to your torso."],"steps":["Keeping your upper arms stationary, curl the bar upward by flexing at the elbows.","Continue lifting until your forearms are close to vertical and you feel a full contraction in your forearms and upper arms.","Pause briefly at the top while keeping your wrists firm and neutral.","Lower the bar back down under control to the starting position until your elbows are fully extended."],"breathing":"Exhale as you curl the weight up, and inhale as you lower it back down.","cues":["Knuckles facing forward throughout","Keep elbows pinned to your sides","Do not swing the torso"],"common_faults":[{"fault":"Swinging the torso to use momentum to initiate the lift.","correction":"Reduce the load and keep your core braced to isolate the arm flexors."},{"fault":"Allowing the wrists to flex or extend excessively during the curl.","correction":"Lock your wrists in a rigid, neutral alignment throughout the repetition."},{"fault":"Flaring the elbows outward during the upward phase.","correction":"Keep elbows tucked close to the ribcage to maintain tension on the intended musculature."}],"safety":{"precautions":["Use a manageable load to avoid excessive strain on the wrist and elbow joints."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Reverse Curl","previous_ids":["oec:reverse-curl","oec:reverse-grip-barbell-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Curl","url":"https://wger.de/en/exercise/495/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: Reverse Grip Barbell Curls","url":"https://wger.de/en/exercise/1290/view-base","license":"CC-BY-SA-4.0","author":"sTiKyt"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-reverse-curl"},{"type":"substitute-for","target":"oec:cable-ez-bar-reverse-curl"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An elbow flexion exercise using an overhand grip to target the brachialis and brachioradialis along with the biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Step Back Lunge","kind":"common"},{"text":"Reverse Barbell Lunge","kind":"common"},{"text":"Barbell Backward Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"1830"},"id":"oec:barbell-reverse-lunge","instructions":{"setup":["Set a barbell in a rack at approximately mid-chest height.","Step under the bar and position it across your upper trapezius in a high-bar rack position.","Grip the bar firmly outside shoulder width, unrack the weight by extending your hips and knees, and take one to two steady steps back into a hip-width stance."],"steps":["Brace your core and step backward with one leg, landing smoothly on the ball of the rear foot.","Lower your hips under control until your front thigh is roughly parallel to the floor and your back knee gently taps or hovers just above the ground.","Drive firmly through the heel and midfoot of the lead leg while extending both the lead knee and hip.","Bring the back foot forward to return to the starting hip-width position.","Complete the desired repetitions on one side before switching, or alternate legs as programmed."],"breathing":"Inhale and brace your core prior to taking the backward step, hold your breath through the descent, and exhale forcefully as you drive back to the standing position.","cues":["Keep your chest proud and torso upright.","Drive through the front heel.","Step straight back on tracks, not on a tightrope."],"common_faults":[{"fault":"Stepping back directly behind the lead foot in a narrow tandem line, compromising balance.","correction":"Maintain hip-width foot spacing throughout the movement as if your feet are moving on train tracks."},{"fault":"Slamming the rear knee into the floor.","correction":"Control the descent eccentric phase and lower slowly until the knee gently hovers just above the surface."},{"fault":"Pushing excessively off the rear toes to stand up instead of utilizing the lead leg.","correction":"Keep most of your weight rooted through the midfoot and heel of the front leg to do the work."}],"safety":{"precautions":["Ensure the area behind you is completely clear of plates, benches, or obstacles before stepping back.","Always perform inside a power rack with safety pins set at hip height in case of a loss of balance."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Barbell Reverse Lunge","previous_ids":["oec:barbell-step-back-lunge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Step Back Lunge","url":"https://wger.de/en/exercise/1830/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:reverse-lunge"},{"type":"progression-of","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:dumbbell-reverse-lunge"},{"type":"substitute-for","target":"oec:barbell-forward-lunge"},{"type":"substitute-for","target":"oec:barbell-walking-lunge"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"high-bar","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise where a lifter steps backward from a barbell-loaded back squat position to develop the quadriceps and glutes with reduced patellofemoral stress."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Palms-Down Wrist Curl","kind":"common"},{"text":"Overhand Barbell Wrist Curl","kind":"common"},{"text":"Reverse Barbell Wrist Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"brachioradialis","role":"stabilizer"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["barbell","ez-bar"],["bench","chair"]]},"external_ids":{"wger":"48"},"id":"oec:barbell-reverse-wrist-curl","instructions":{"setup":["Sit on a flat bench with your feet flat on the floor.","Grip a barbell with a shoulder-width, overhand (pronated) grip.","Rest your forearms flat along your thighs or across the bench, positioning your wrists just past your knees or the bench edge so your hands can move freely."],"steps":["Lower the barbell as far as comfortable by flexing your wrists downward toward the floor.","Extend your wrists upward, raising the barbell as high as possible while keeping your forearms pinned in place.","Pause briefly at the peak contraction, then lower the bar under control back to the starting stretch."],"breathing":"Exhale as you curl the barbell upward and inhale as you lower it back down.","cues":["Keep forearms glued down","Knuckles to the ceiling","Control the descent"],"common_faults":[{"fault":"Lifting the forearms or elbows off the support surface to use arm momentum.","correction":"Keep your forearms firmly pressed into the bench or your thighs throughout the entire set."},{"fault":"Using excessively heavy weight leading to a cut range of motion.","correction":"Use lighter weight that allows full wrist flexion and extension without joint strain."}],"safety":{"precautions":["Do not allow the bar to roll out of your fingers; maintain a firm overhand grip throughout the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Reverse Wrist Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Reverse Wrist Curl","url":"https://wger.de/en/exercise/48/view-base","license":"CC-BY-SA-4.0","author":"burenl"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-wrist-extension"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the forearm extensors by extending the wrists with an overhand grip while the forearms rest on a bench or thighs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Grip Bench Press","kind":"common"},{"text":"Underhand Bench Press","kind":"common"},{"text":"Supinated Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"upper-back","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench","adjustable-bench"],["power-rack","squat-rack"]]},"external_ids":{"wger":"498"},"id":"oec:barbell-reverse-grip-bench-press","instructions":{"setup":["Lie supine on a flat bench with your eyes directly under the racked barbell.","Grasp the bar with an underhand (supinated) grip, hands set slightly wider than shoulder width.","Retract and depress your scapulae, plant your feet firmly on the floor, and unrack the bar over your lower chest with assistance if available."],"steps":["Lower the barbell under control toward your lower sternum or upper abdomen, keeping your elbows tucked close to your torso.","Lightly touch your torso without bouncing the bar off your ribs.","Press the barbell upward and slightly backward until your elbows are fully extended over your chest."],"breathing":"Inhale deeply as you lower the bar to your chest, hold briefly through the transition, and exhale forcefully as you complete the press.","cues":["Tuck the elbows","Squeeze the bar tightly","Drive your feet through the floor"],"common_faults":[{"fault":"Flaring the elbows outward during the press.","correction":"Keep elbows tucked tightly toward your sides throughout the descent and ascent to protect the wrists and shoulders."},{"fault":"Excessive wrist extension under the bar.","correction":"Position the barbell deep in the heel of your palms and keep your wrists stacked directly over your forearms."},{"fault":"Touching the bar too high on the chest.","correction":"Lower the bar to the lower sternum or upper abdomen to accommodate the natural path of the supinated forearm."}],"safety":{"precautions":["Use a power rack with safety pins set just below chest level, or perform the exercise with an attentive spotter due to the increased risk of dropping a supinated bar."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Reverse-Grip Bench Press","previous_ids":["oec:reverse-grip-bench-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Grip Bench Press","url":"https://wger.de/en/exercise/498/view-base","license":"CC-BY-SA-4.0","author":"bl0sh"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-reverse-grip-bench-press"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A flat bench press variation performed with a supinated grip to place greater emphasis on the upper chest and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse-Grip Barbell Row","kind":"common"},{"text":"Underhand Barbell Row","kind":"common"},{"text":"Supinated Barbell Row","kind":"common"},{"text":"Bent Over Rowing Reverse","kind":"misspelling"},{"text":"Yates Row","kind":"common"},{"text":"Barbell Row (Underhand)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"]]},"external_ids":{"wger":"84,1699"},"id":"oec:barbell-reverse-grip-row","instructions":{"setup":["Stand with feet hip-width apart and grip the barbell with an underhand (supinated) grip at shoulder width.","Hinge at the hips by pushing your hips backward with soft knees until your torso is angled forward around 45 to 70 degrees.","Brace your core and keep your back flat, allowing the barbell to hang directly below your shoulders with arms fully extended."],"steps":["Initiate the pull by driving your elbows backward and retracting your shoulder blades.","Pull the bar in a slight arc toward your lower abdomen or belly button, keeping your elbows tucked close to your torso.","Pause briefly at the top of the contraction to squeeze your lats and middle back.","Lower the bar under control back to the starting hanging position, achieving a full stretch at the bottom."],"breathing":"Inhale and brace your core before initiating the pull; exhale as you complete the row or lower the weight under control.","cues":["Drive your elbows back toward your pockets.","Keep your chest proud and spine rigid.","Keep your elbows close to your ribs."],"common_faults":[{"fault":"Using excessive body momentum or standing up during the pull.","correction":"Reduce the load and lock your hip hinge angle in place throughout the set."},{"fault":"Rowing too high toward the chest with elbows flaring out.","correction":"Pull toward the navel and keep the elbows tucked in close to the torso to properly align with the supinated grip."},{"fault":"Rounding the lumbar spine under load.","correction":"Maintain an active hip hinge with braced abdominals and a neutral spine."}],"safety":{"precautions":["Maintain a neutral spine throughout the movement to protect the lower back.","Avoid violently jerking the bar off the floor or hyperextending the lower back at the top."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Reverse-Grip Row","previous_ids":["oec:bent-over-rowing-reverse","oec:barbell-row-underhand"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent Over Rowing Reverse","url":"https://wger.de/en/exercise/84/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Barbell Row (Underhand)","url":"https://wger.de/en/exercise/1699/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:dumbbell-reverse-grip-row"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound bent-over rowing variation performed with a supinated grip to heavily recruit the lats, lower traps, and biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Ab Rollout","kind":"common"},{"text":"Kneeling Barbell Rollout","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]}]},"classification":{"modalities":["strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"41"},"id":"oec:barbell-rollout","instructions":{"setup":["Load a barbell with round plates and secure them with collars so the bar rolls smoothly.","Kneel on the floor or a padded mat behind the barbell with knees hip-width apart.","Grasp the barbell with an overhand, shoulder-width grip, aligning your shoulders directly above the bar."],"steps":["Brace your core and squeeze your glutes into a slight posterior pelvic tilt.","Slowly roll the barbell forward in a controlled line, extending at the hips and shoulders while keeping your arms straight.","Descend as far forward as you can while maintaining a rigid, neutral spine and without letting your lower back sag.","Pull the bar back toward your knees by contracting your abdominals and pulling down through your lats until you return to the starting position."],"breathing":"Inhale as you roll outward while maintaining intra-abdominal pressure; exhale forcefully as you pull the bar back in.","cues":["Tuck your ribs to your pelvis","Roll out only as far as your spine stays rigid","Pull through your armpits to return"],"common_faults":[{"fault":"Lower back sagging into hyperextension during the rollout.","correction":"Shorten your range of motion and maintain a strong core brace with a slight posterior pelvic tilt throughout."},{"fault":"Bending the elbows to pull the bar back.","correction":"Keep your arms straight and initiate the return motion entirely by pulling through your lats and flexing at the hips."},{"fault":"Sitting back onto the heels rather than rolling the hips forward and backward.","correction":"Move your hips and shoulders forward together in one cohesive unit rather than hinging backward."}],"safety":{"precautions":["Ensure round, smooth-rolling plates are used so the bar does not hitch or catch on the floor.","Do not roll out past the point where you can maintain active core tension without lumbar spine extension."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Barbell Rollout","previous_ids":["oec:barbell-ab-rollout"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Ab Rollout","url":"https://wger.de/en/exercise/41/view-base","license":"CC-BY-SA-4.0","author":"sevae"}]},"relations":[{"type":"variation-of","target":"oec:ab-wheel-rollout"},{"type":"substitute-for","target":"oec:ab-wheel-rollout"},{"type":"substitute-for","target":"oec:suspension-trainer-rollout"},{"type":"progression-of","target":"oec:plank"},{"type":"progression-of","target":"oec:plank-walkout"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"kneeling","range":"full","stance":{"width":"hip"}},"status":"active","summary":"An anti-extension core exercise where you roll a loaded barbell forward from a kneeling position and pull back using the abdominals and lats."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"RDL","kind":"abbreviation"},{"text":"Barbell RDL","kind":"common"},{"text":"Romanian Deadlift","kind":"common"},{"text":"rdls","kind":"common"},{"text":"Barbell Romanian Deadlift (RDL)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"intermediate"},"equipment":{"optional":["weight-plate","power-rack","squat-rack","strap"],"required":[["barbell"]]},"external_ids":{"wger":"507,1700"},"id":"oec:barbell-romanian-deadlift","instructions":{"setup":["Stand tall holding a loaded barbell with an overhand, shoulder-width grip.","Position your feet hip-width apart with toes pointing forward or slightly outward.","Pull your shoulder blades back and down, brace your core, and unlock your knees slightly."],"steps":["Hinge at the hips by pushing your pelvis straight backward while keeping a soft, fixed bend in your knees.","Lower the barbell in a straight line close to your thighs and shins until you feel a deep stretch in your hamstrings.","Reverse the motion once your hips stop traveling backward, driving your hips forward to return to the upright starting position.","Finish by squeezing your glutes at the top without hyperextending your lower back."],"breathing":"Inhale and brace your core at the top before hinging; exhale as you lock out your hips near the top of the ascent.","cues":["Push your hips to the wall behind you","Keep the bar glued to your legs","Maintain a soft knee bend without squatting","Proud chest throughout the descent"],"common_faults":[{"fault":"Rounding the lumbar spine to reach lower to the floor.","correction":"Stop descending when your hips stop moving backward; range of motion is determined by hamstring flexibility, not touching the floor."},{"fault":"Squatting the weight down by bending the knees excessively.","correction":"Keep your knees softly unlocked at a fixed angle and focus entirely on pushing your hips backward."},{"fault":"Allowing the barbell to drift away from the legs.","correction":"Engage your lats to keep the bar skimming along your thighs and shins throughout the lift."}],"safety":{"precautions":["Do not sacrifice neutral spinal alignment to gain extra depth.","Use lifting straps if grip fatigue compromises form."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Romanian Deadlift","previous_ids":["oec:romanian-deadlift","oec:barbell-romanian-deadlift-rdl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Romanian Deadlift","url":"https://wger.de/en/exercise/507/view-base","license":"CC-BY-SA-4.0","author":"pjwirth"},{"title":"wger: Barbell Romanian Deadlift (RDL)","url":"https://wger.de/en/exercise/1700/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-romanian-deadlift"},{"type":"substitute-for","target":"oec:barbell-stiff-leg-deadlift"},{"type":"progression-of","target":"oec:bodyweight-hip-hinge"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A hip-hinge barbell exercise emphasizing eccentric loading of the hamstrings and glutes while maintaining a neutral spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seal Row","kind":"common"},{"text":"Bench Pull","kind":"common"},{"text":"Prone Barbell Row","kind":"common"},{"text":"Lying Barbell Row","kind":"common"},{"text":"Rowing, Lying on Bench","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["bench"]]},"external_ids":{"wger":"510"},"id":"oec:barbell-seal-row","instructions":{"setup":["Set up a dedicated seal row bench or elevate a flat bench securely on stable blocks or pins within a rack.","Place a loaded barbell underneath the bench directly beneath your chest.","Lie face down on the bench with your forehead or chin near the edge and your torso fully supported.","Reach down and grasp the barbell with a pronated grip, slightly wider than shoulder width."],"steps":["Engage your upper back and take the slack out of the bar, keeping your neck in a neutral alignment.","Pull the bar vertically upward by driving your elbows toward the ceiling and retracting your shoulder blades.","Continue pulling until the barbell lightly touches the underside of the bench.","Pause momentarily at the top to maximally contract your back muscles.","Lower the barbell under control back to a full dead hang with elbows extended."],"breathing":"Inhale before initiating the pull, hold your breath during the initial effort, and exhale as you lower the barbell back to the starting hang.","cues":["Lead with the elbows.","Pinch your shoulder blades around the bench.","Keep your chest glued to the pad."],"common_faults":[{"fault":"Lifting the chest or hyperextending the lower back off the bench to gain momentum.","correction":"Keep your sternum pressed firmly into the bench throughout the entire repetition."},{"fault":"Cutting the range of motion short at the top or bottom.","correction":"Ensure the bar reaches the underside of the bench and return to a full hang with extended arms on every rep."}],"safety":{"precautions":["Ensure the bench elevation is completely stable and cannot tip or slide when loaded."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Seal Row","previous_ids":["oec:rowing-lying-on-bench"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rowing, Lying on Bench","url":"https://wger.de/en/exercise/510/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:incline-dumbbell-row"},{"type":"substitute-for","target":"oec:pendlay-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone"},"status":"active","summary":"A chest-supported horizontal barbell row performed lying face-down on an elevated bench to isolate the upper back without lower-back strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"shrug","kind":"common"},{"text":"barbell shrugs","kind":"common"},{"text":"standing barbell shrug","kind":"common"},{"text":"Shrugs, Barbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["elevation","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["power-rack","squat-rack","strap"],"required":[["barbell"]]},"external_ids":{"wger":"571"},"id":"oec:barbell-shrug","instructions":{"setup":["Stand upright holding a loaded barbell with a double-overhand grip just outside your thighs.","Position your feet hip-width apart, soften your knees slightly, and keep your chest tall with a neutral spine."],"steps":["Keeping your arms fully extended, elevate your shoulders straight up toward your ears as high as possible.","Pause briefly at the top of the contraction, squeezing your upper traps.","Lower the barbell under control back to the starting position until you feel a deep stretch in your traps."],"breathing":"Inhale before initiating the lift and exhale as you reach peak elevation or as you lower the bar.","cues":["Shrug straight up toward your ears.","Keep your arms straight like ropes.","Pause and squeeze at the peak."],"common_faults":[{"fault":"Rolling the shoulders backward or forward at the top of the movement.","correction":"Move strictly up and down in a vertical plane to protect the glenohumeral joint and neck."},{"fault":"Bending the elbows to lift the barbell higher.","correction":"Keep your arms locked straight and allow only the scapulae to elevate the weight."},{"fault":"Using excessive leg drive or bouncing to heave the weight up.","correction":"Maintain a strict, stationary stance and select a load you can lift using only your traps."}],"safety":{"precautions":["Avoid craning your neck forward during heavy sets to reduce cervical strain.","Consider using lifting straps if grip fatigue limits upper trap recruitment."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Shrug","previous_ids":["oec:shrugs-barbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shrugs, Barbells","url":"https://wger.de/en/exercise/571/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-shrug"},{"type":"substitute-for","target":"oec:smith-machine-shrug"},{"type":"substitute-for","target":"oec:cable-shrug-in"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that builds the upper trapezius and neck musculature by elevating the shoulder blades against a barbell held in front of the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Silverback Shrug","kind":"common"},{"text":"Barbell Bent-Over Shrug","kind":"common"},{"text":"Bent-Over Barbell Shrug","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"levator-scapulae","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","hinge"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"]]},"external_ids":{"wger":"1925"},"id":"oec:barbell-silverback-shrug","instructions":{"setup":["Stand with feet shoulder-width apart, gripping a loaded barbell with a pronated, slightly wider than shoulder-width grip.","Hinge at the hips with a slight bend in the knees, leaning your torso forward roughly 45 to 60 degrees while keeping your spine neutral and braced.","Let the barbell hang straight down from your shoulders with arms fully extended."],"steps":["Initiate the movement by retracting and elevating your shoulder blades, pulling them together and slightly up toward your ears.","Pause briefly at the top to emphasize peak contraction in the mid and upper back without bending your elbows.","Lower the barbell under control, allowing your scapulae to fully protract and stretch at the bottom before beginning the next repetition."],"breathing":"Exhale as you shrug your shoulder blades together and inhale as you lower the weight back to the full stretch.","cues":["Pinch the shoulder blades together and slightly up.","Keep the elbows locked straight.","Maintain a rigid torso angle throughout."],"common_faults":[{"fault":"Bending the elbows to turn the shrug into a row.","correction":"Keep your arms completely straight and focus all effort on moving the shoulder blades."},{"fault":"Using hip drive or bouncing the torso to heave the weight.","correction":"Lock your lower body into a static hip hinge and move only your shoulder blades."},{"fault":"Rounding the lumbar spine under load.","correction":"Brace your core, push your hips back, and keep your chest proud to maintain a neutral spine."}],"safety":{"precautions":["Use lifting straps if grip fatigues before the upper back.","Avoid using excessive loads that compromise lower back neutrality."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Silverback Shrug","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Silverback Shrug","url":"https://wger.de/en/exercise/1925/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-kelso-shrug"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bent-over shrug variation that targets the upper back and trapezius by retracting and elevating the scapulae from a hip-hinge position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Snatch","kind":"common"},{"text":"Full Snatch","kind":"common"},{"text":"Squat Snatch","kind":"common"},{"text":"Snatch OL","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"trapezius","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"deltoid","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"glenohumeral","actions":["flexion","abduction","isometric-stabilization"]},{"joint":"elbow","actions":["extension","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["olympic-weightlifting","power","strength"],"movement_patterns":["olympic-lift","hinge","squat","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"advanced"},"equipment":{"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"599,1447"},"id":"oec:barbell-snatch","instructions":{"setup":["Stand over the loaded barbell with feet hip-width apart and the bar over the balls of the feet.","Grip the bar with a wide snatch grip using a hook grip, keeping arms long and relaxed.","Lower the hips, lift the chest, pull the shoulders slightly ahead of the bar, and flatten the spine to build full-body tension."],"steps":["Initiate the first pull by pushing through the full foot to elevate the bar smoothly past the knees while maintaining the back angle.","Once the bar clears the knees, transition into the second pull by violently extending the hips, knees, and ankles while bringing the bar close to the hip crease.","Shrug the shoulders and pull the body downward rapidly under the rising bar.","Turn over the wrists and punch aggressively against the bar into a full overhead squat with arms locked.","Stabilize the bottom position, then stand erect to full hip and knee extension with the barbell locked overhead.","Lower or drop the barbell forward under control onto a lifting surface."],"breathing":"Take a deep breath and brace the core tightly before initiating the pull from the floor; exhale forcefully once standing fully erect at the completion of the lift.","cues":["Push the floor away","Keep the bar close","Violent hip extension","Punch up fast into the catch"],"common_faults":[{"fault":"Swinging the barbell outward away from the body in an arc.","correction":"Keep the lats engaged and elbows high and outside during the pull to keep the bar traveling vertically close to the torso."},{"fault":"Bending the arms prematurely before complete hip extension.","correction":"Keep arms long like ropes until the hips and knees reach full extension in the second pull."},{"fault":"Catching with soft elbows and pressing out the bar overhead.","correction":"Pull under the bar aggressively and punch into a crisp, immediate lockout before catching the load."}],"safety":{"precautions":["Use bumper plates on a designated lifting platform with ample clearance.","Practice dumping and bailing the barbell forward and backward safely before handling heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Snatch","previous_ids":["oec:snatch","oec:snatch-ol"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Snatch","url":"https://wger.de/en/exercise/599/view-base","license":"CC0-1.0","author":"Mens Fitness"},{"title":"wger: Snatch OL","url":"https://wger.de/en/exercise/1447/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"progression-of","target":"oec:barbell-overhead-squat"},{"type":"progression-of","target":"oec:dumbbell-snatch"}],"setup":{"grip":{"orientation":"hook","width":"snatch"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An Olympic weightlifting movement where a barbell is lifted from the floor to overhead in one continuous, explosive motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Split Jerk","kind":"common"},{"text":"Jerk","kind":"common"},{"text":"Jerk OL","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["olympic-weightlifting","power","strength"],"movement_patterns":["olympic-lift","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"advanced"},"equipment":{"optional":["squat-rack","power-rack"],"required":[["barbell"]]},"external_ids":{"wger":"1445"},"id":"oec:barbell-split-jerk","instructions":{"setup":["Support the barbell across the front of your shoulders in the front rack position with a full or relaxed grip slightly wider than shoulder width.","Stand tall with feet hip-width apart, chest lifted, elbows slightly in front of the bar, and eyes looking straight ahead."],"steps":["Dip smoothly by bending at the knees and hips, keeping your torso completely vertical.","Drive aggressively through your mid-foot and heels to accelerate the barbell vertically off your shoulders.","As the bar elevates, punch under the weight and split your feet rapidly, landing with the front foot forward and the back foot back with heel elevated.","Receive the barbell overhead with fully locked-out elbows, head pushed slightly through the window of your arms.","Recover by stepping the front foot halfway back first, then bringing the back foot forward to return to a parallel stance under full control."],"breathing":"Take a deep breath and brace your core before the dip, hold throughout the dip, drive, and catch, and exhale once stabilized in the split or after recovery.","cues":["Dip straight down like sliding down a wall","Drive hard through the floor","Punch the ceiling and drop under fast","Front foot steps back first"],"common_faults":[{"fault":"Leaning forward during the dip, shifting the drive path in front of the body.","correction":"Keep your torso perfectly upright and sit straight down between your knees during the dip."},{"fault":"Soft or unlocked elbows upon catching the bar overhead.","correction":"Aggressively punch up against the bar and secure a solid bone-on-bone lockout as your feet make contact."},{"fault":"Narrow split landing resembling a tightrope, resulting in loss of balance.","correction":"Maintain your hip-width lateral spacing when your feet split forward and backward."}],"safety":{"precautions":["Perform on a dedicated lifting platform with bumper plates.","Practice dumping the barbell forward and stepping backward safely if the lift is missed."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Split Jerk","previous_ids":["oec:jerk-ol"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Jerk OL","url":"https://wger.de/en/exercise/1445/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"part-of","target":"oec:barbell-clean-and-jerk"},{"type":"progression-of","target":"oec:barbell-push-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive Olympic weightlifting movement where a barbell is driven overhead from the front rack and caught in a split stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Weighted Step-Up","kind":"common"},{"text":"Barbell Box Step-Up","kind":"common"},{"text":"Weighted Step-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["squat-rack","power-rack"],"required":[["barbell"],["plyo-box","step","bench"]]},"external_ids":{"wger":"722"},"id":"oec:barbell-step-up","instructions":{"setup":["Set up a sturdy box or bench roughly at knee height in front of you.","Unrack a barbell across your upper traps in a high-bar position and take a stable standing posture facing the box."],"steps":["Place your lead foot firmly and fully on top of the box.","Drive through the midfoot and heel of the lead leg to extend your hip and knee, lifting your body upward.","Step onto the box without pushing off excessively with the trailing foot.","Briefly reach full extension at the top while maintaining your balance.","Lower your trailing foot under control back to the floor, keeping the working leg loaded until you touch down."],"breathing":"Inhale and brace your core before stepping up; exhale once standing tall on the box.","cues":["Drive through the front heel","Do not bounce off the back calf","Stay tall through the torso"],"common_faults":[{"fault":"Pushing off heavily with the trailing foot on the floor.","correction":"Dorsiflex the back ankle and drive almost all effort through the front leg."},{"fault":"Excessive forward torso collapse during the ascent.","correction":"Keep your chest proud and upper back tightly braced against the barbell."},{"fault":"Using a platform that is excessively high, compromising pelvic alignment.","correction":"Choose a box height where your hip crease does not sit excessively below your knee at the start."}],"safety":{"precautions":["Ensure the box or step is completely stable and will not tip over.","Clear the floor around you to prevent tripping during descent."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Barbell Step-Up","previous_ids":["oec:weighted-step-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Weighted Step-ups","url":"https://wger.de/en/exercise/722/view-base","license":"CC0-1.0","author":"jigglychipmunk"}]},"relations":[{"type":"variation-of","target":"oec:step-up"},{"type":"progression-of","target":"oec:step-up"},{"type":"substitute-for","target":"oec:barbell-forward-lunge"},{"type":"substitute-for","target":"oec:barbell-reverse-lunge"},{"type":"substitute-for","target":"oec:barbell-walking-lunge"}],"setup":{"load_position":"high-bar","position":"standing","range":"full"},"status":"active","summary":"A unilateral lower-body exercise where you step onto an elevated platform with a barbell across your upper back to build quad and glute strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Stiff-Legged Deadlift","kind":"common"},{"text":"Stiff Leg Deadlift","kind":"common"},{"text":"SLDL","kind":"abbreviation"},{"text":"Stiff-Legged Deadlifts","kind":"common"},{"text":"stiff legged deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap","weight-plate"],"required":[["barbell"]]},"external_ids":{"wger":"627"},"id":"oec:barbell-stiff-leg-deadlift","instructions":{"setup":["Stand with feet hip-width apart and the barbell over mid-foot.","Hinge at the hips with minimal knee bend and grip the bar just outside your shins using a double-overhand or mixed grip.","Flatten your back, engage your lats to pull the slack out of the bar, and keep your hips set higher than in a conventional deadlift."],"steps":["Drive your feet through the floor and push your hips forward while maintaining a fixed, slight bend in the knees.","Extend your hips fully at the top of the lift without hyperextending the lower back.","Lower the bar under control by pushing your hips backward, keeping the barbell close to your legs until the plates touch the floor or you reach full hamstring stretch.","Reset your tension briefly on the floor before starting the next repetition."],"breathing":"Inhale and brace your core at the bottom before pulling, hold your breath through the hardest portion, and exhale near the top of the repetition.","cues":["Push the floor away.","Hips back, knees soft but fixed.","Keep the bar tight to your shins.","Squeeze your glutes to finish."],"common_faults":[{"fault":"Rounding the lumbar spine to reach the floor.","correction":"Only hinge as far as hamstring flexibility allows while maintaining a neutral, braced spine."},{"fault":"Squatting the weight up by excessively bending the knees.","correction":"Keep your knees fixed at a high angle throughout the movement to keep tension primarily on the hamstrings."},{"fault":"Letting the barbell drift forward away from the body.","correction":"Engage your lats to keep the bar tracking directly over mid-foot against your shins and thighs."}],"safety":{"precautions":["Avoid forcefully locking out the knees into hyperextension under load.","Maintain spinal neutrality and abandon the repetition if lower back form breaks down."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Stiff-Leg Deadlift","previous_ids":["oec:stiff-legged-deadlifts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Stiff-legged Deadlifts","url":"https://wger.de/en/exercise/627/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:barbell-romanian-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A hip-hinge deadlift variation performed with relatively straight knees and elevated hips to heavily target the hamstrings and posterior chain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sumo Deadlift","kind":"common"},{"text":"Sumo DL","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["powerlifting","strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"630"},"id":"oec:barbell-sumo-deadlift","instructions":{"setup":["Stand behind a loaded barbell with feet set wide, toes pointed outward at approximately 30 to 45 degrees.","Position your shins close to the barbell so it crosses over midfoot.","Push your knees outward in line with your toes, drop your hips down and forward, and reach straight down inside your knees to grip the bar with arms perpendicular to the floor.","Engage your lats, pull the slack out of the barbell, and brace your core with your chest proud and spine neutral."],"steps":["Drive the floor away by pushing through the whole foot and spreading the floor apart.","Keep your chest upright and maintain knee alignment over the toes as the bar breaks off the floor.","As the bar passes the knees, forcefully drive your hips forward into full extension to lock out standing tall.","Lower the bar under control along the same path by hinging at the hips and bending the knees until the plates touch the floor."],"breathing":"Take a deep diaphragmatic breath into your belly and brace firmly before initiating the pull, exhaling past lockout or once the bar returns to the floor.","cues":["Spread the floor with your feet.","Pull the slack out before lifting.","Chest up, hips close to the bar."],"common_faults":[{"fault":"Knees collapsing inward during the initial drive off the floor.","correction":"Actively push your knees outward in the direction of your toes before and during the pull."},{"fault":"Hips shooting up first, turning the movement into a stiff-legged conventional deadlift.","correction":"Wedge your hips closer to the bar at setup, pull chest tall, and push the floor away rather than pulling back with the upper body."},{"fault":"Allowing the barbell to drift away from the shins.","correction":"Engage your latissimus dorsi to pull the barbell back against the legs throughout the entire range of motion."}],"safety":{"precautions":["Ensure standard-diameter plates are used so the starting height is correct.","Maintain a neutral spine under heavy loads; avoid excessive lumbar flexion or over-extending the lower back at lockout."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Sumo Deadlift","previous_ids":["oec:sumo-deadlift"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sumo Deadlift","url":"https://wger.de/en/exercise/630/view-base","license":"CC-BY-SA-4.0","author":"magdy"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:trap-bar-deadlift"},{"type":"progression-of","target":"oec:dumbbell-sumo-deadlift"},{"type":"progression-of","target":"oec:kettlebell-sumo-deadlift"}],"setup":{"grip":{"orientation":"mixed","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"A wide-stance deadlift variation targeting the glutes, adductors, and quadriceps while allowing a more upright torso posture."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sumo Squat","kind":"common"},{"text":"Barbell Sumo Back Squat","kind":"common"},{"text":"Wide-Stance Barbell Squat","kind":"common"},{"text":"Sumo Back Squat","kind":"common"},{"text":"Sumo Squats","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"abdominals","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","external-rotation"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"632"},"id":"oec:barbell-sumo-squat","instructions":{"setup":["Set the barbell in a rack at mid-chest level.","Step under the barbell, resting it across your upper back, and grip the bar firmly outside shoulder width.","Unrack the bar and take one to two controlled steps back.","Assume a wide stance clearly beyond shoulder width, pointing your toes outward at approximately 30 to 45 degrees.","Brace your core, keep your chest upright, and align your knees with the angle of your toes."],"steps":["Take a deep breath into your abdomen, brace your trunk, and begin the descent by sitting your hips down while pushing your knees outward.","Lower under control until your thighs reach at least parallel to the floor, maintaining a neutral spine.","Drive through your mid-foot and heel, pressing the floor apart to ascend.","Complete the repetition by extending the hips and knees to a fully upright standing position."],"breathing":"Inhale deeply and brace your core before initiating the descent, holding the air through the bottom turn and exhaling as you complete the ascent.","cues":["Spread the floor apart with your feet.","Track your knees over your toes.","Stay tall through your torso."],"common_faults":[{"fault":"Knees caving inward during the ascent.","correction":"Actively push your knees outward in line with your angled toes throughout the entire movement."},{"fault":"Stance too wide to achieve full depth safely.","correction":"Bring your feet slightly closer until you can reach parallel without hip joint discomfort or knee collapse."},{"fault":"Excessive forward torso pitch.","correction":"Keep your chest high and drive your back up into the bar as you reverse out of the bottom."}],"safety":{"precautions":["Set safety catches or pins just below your parallel depth.","Warm up hip adductors and rotators thoroughly before handling heavy loads."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Sumo Squat","previous_ids":["oec:sumo-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sumo Squats","url":"https://wger.de/en/exercise/632/view-base","license":"CC-BY-SA-4.0","author":"sophialj"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-back-squat"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"back","position":"standing","range":"full","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"A wide-stance back squat variation that heavily targets the glutes, adductors, and quadriceps while allowing a more upright torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Thruster","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius-upper","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]}]},"classification":{"modalities":["conditioning","strength","power"],"movement_patterns":["squat","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["squat-rack","power-rack"],"required":[["barbell"]]},"external_ids":{"wger":"650"},"id":"oec:barbell-thruster","instructions":{"setup":["Clean the barbell from the floor or unrack it onto your shoulders in a front-rack position.","Grip the bar slightly wider than shoulder-width with your elbows forward and high.","Position your feet shoulder-width apart with your toes angled slightly outward.","Brace your core and ensure your chest remains tall."],"steps":["Descend into a full front squat by pushing your hips back and bending your knees until your hip crease drops below your knees.","Drive aggressively out of the bottom of the squat through your mid-foot and heels.","Use the upward momentum of the squat extension to launch the barbell off your shoulders as your hips and knees fully extend.","Press the barbell overhead to full elbow lockout, finishing with the bar directly aligned over your heels and head pushed slightly forward.","Lower the barbell under control back to the front rack while immediately breaking at the hips and knees to cycle directly into the next repetition."],"breathing":"Inhale and brace your core at the top or on the descent, and exhale forcefully as you drive out of the squat and lock out overhead.","cues":["Drive through your heels.","Use the legs to launch the bar.","Fast elbows into the rack."],"common_faults":[{"fault":"Pressing before hip extension is complete, turning the movement into a squat followed by a strict press.","correction":"Wait until your hips and knees reach full violent extension before pressing with your arms."},{"fault":"Dropping the elbows and rounding the upper back during the squat descent.","correction":"Keep your elbows lifted high and your chest upright to maintain a solid front-rack shelf."},{"fault":"Catching the descending barbell on the shoulders with rigid legs.","correction":"Cushion the bar's return by breaking immediately at the knees and hips, absorbing the load into the next squat."}],"safety":{"precautions":["Ensure adequate shoulder, thoracic, and wrist mobility before attempting heavy loads.","Clear the floor around you and be prepared to drop the barbell forward if you fail a rep."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Thruster","previous_ids":["oec:thruster"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Thruster","url":"https://wger.de/en/exercise/650/view-base","license":"CC0-1.0","author":"BeLikeWater"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-thruster"},{"type":"substitute-for","target":"oec:medicine-ball-wall-ball"},{"type":"substitute-for","target":"oec:landmine-squat-to-press"},{"type":"progression-of","target":"oec:medicine-ball-wall-ball"},{"type":"progression-of","target":"oec:landmine-squat-to-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A compound exercise that combines a front squat and an overhead press into a single, fluid movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Barbell Lunges Walking","kind":"common"},{"text":"Walking Barbell Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"]]},"external_ids":{"wger":"802"},"id":"oec:barbell-walking-lunge","instructions":{"setup":["Unrack a barbell from a squat rack across your upper traps, securing it with an overhand grip wider than shoulder-width.","Step back clear of the rack, stand tall with your feet hip-width apart, and brace your core."],"steps":["Take a controlled, exaggerated step forward with one leg, keeping your feet hip-width apart on separate tracks.","Lower your hips under control until your back knee gently taps or hovers just above the floor and your front thigh is roughly parallel to the ground.","Drive firmly through the heel and midfoot of the lead leg to extend your hip and knee.","Bring the trailing foot smoothly forward in one fluid motion into the next step, repeating the lunge on the opposite side."],"breathing":"Inhale as you step forward and descend, and exhale forcefully as you drive up out of the lunge.","cues":["Stay on train tracks, not a tightrope.","Chest tall and proud.","Drive through the front heel."],"common_faults":[{"fault":"Stepping in a straight line as if on a balance beam, causing loss of lateral balance.","correction":"Keep your stride hip-width apart to create a stable base of support."},{"fault":"Letting the lead knee cave inward (valgus collapse) on the descent or drive.","correction":"Track your lead knee directly in line with your middle toes throughout the movement."},{"fault":"Banging the trailing knee violently into the floor.","correction":"Control the eccentric descent and stop when the rear knee gently touches or hovers an inch off the floor."}],"safety":{"precautions":["Ensure an open, non-slip pathway completely free of plates, clips, and other gym equipment before beginning the set.","Maintain an upright torso to prevent excessive shear on the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["distance","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Barbell Walking Lunge","previous_ids":["oec:barbell-lunges-walking"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Lunges Walking","url":"https://wger.de/en/exercise/802/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:barbell-forward-lunge"},{"type":"progression-of","target":"oec:dumbbell-walking-lunge"},{"type":"variation-of","target":"oec:barbell-forward-lunge"},{"type":"substitute-for","target":"oec:barbell-forward-lunge"},{"type":"substitute-for","target":"oec:dumbbell-walking-lunge"},{"type":"substitute-for","target":"oec:barbell-reverse-lunge"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"high-bar","position":"moving","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A dynamic lower-body compound exercise where you step forward continuously with a barbell across the upper back, challenging leg strength, unilateral stability, and hip extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide-Grip Barbell Upright Row","kind":"common"},{"text":"Wide-Grip Upright Row","kind":"common"},{"text":"EZ-Bar Wide-Grip Upright Row","kind":"common"},{"text":"Front Pull Wide","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation","retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell","ez-bar"]]},"external_ids":{"wger":"258"},"id":"oec:barbell-wide-grip-upright-row","instructions":{"setup":["Stand tall with feet hip-width apart, holding a barbell or EZ-bar with an overhand (pronated) grip roughly one and a half times shoulder width.","Let the bar hang at arm's length against your upper thighs with shoulders set down and back and your core braced."],"steps":["Initiate the movement by leading upward with your elbows out to the sides.","Pull the barbell smoothly along the front of your torso until it reaches lower-to-mid chest level and your upper arms are approximately parallel to the floor.","Pause briefly at the peak of the contraction, keeping the elbows higher than your wrists.","Lower the barbell under control back down your torso to the starting position."],"breathing":"Exhale as you pull the bar up toward your chest, and inhale as you lower it with control.","cues":["Lead with the elbows.","Keep the bar skimming close to the shirt.","Stop at mid-chest."],"common_faults":[{"fault":"Pulling the bar too high toward the chin","correction":"Stop when upper arms reach roughly parallel to the floor (mid-chest bar height) to avoid subacromial shoulder impingement."},{"fault":"Using a narrow grip","correction":"Widen your grip beyond shoulder width to bias the lateral deltoids and provide a safer scapular movement arc."},{"fault":"Swinging the torso for momentum","correction":"Keep your glutes and core tight, lifting strictly using shoulder abduction and elbow flexion."}],"safety":{"precautions":["If you experience anterior shoulder pinching, reduce the lifting height to lower chest level or perform the movement using an EZ-bar to alleviate wrist and shoulder strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Wide-Grip Upright Row","previous_ids":["oec:front-pull-wide"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front pull wide","url":"https://wger.de/en/exercise/258/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:close-grip-barbell-upright-row"},{"type":"substitute-for","target":"oec:dumbbell-upright-row"},{"type":"substitute-for","target":"oec:ez-bar-upright-row"},{"type":"substitute-for","target":"oec:smith-machine-upright-row"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing vertical pull performed with a wide overhand grip on a barbell, targeting the lateral deltoids and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Low Box Squat - Wide Stance","kind":"common"},{"text":"Wide-Stance Low Box Squat","kind":"common"},{"text":"Wide Stance Box Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"synergist"},{"muscle":"biceps-femoris","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","powerlifting"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["squat-rack","power-rack"],["plyo-box","bench"]]},"external_ids":{"wger":"397"},"id":"oec:barbell-wide-stance-low-box-squat","instructions":{"setup":["Position a box or low bench inside the rack at a height that places the hip crease below the top of the knee when seated.","Unrack the barbell across your rear deltoids and step back so your calves are close to the box.","Set your feet into an exaggerated wide stance, with toes pointed moderately outward, and brace your core tightly."],"steps":["Hinge at the hips and push your knees actively outward as you descend toward the box.","Sit back fully onto the box under control, releasing hip flexor tension while keeping your torso upright and core rigid.","Pause momentarily on the box without rocking back or bouncing.","Drive aggressively through your feet, spreading the floor apart and extending the hips and knees to return to standing lockout."],"breathing":"Inhale deeply and brace your abdominals before initiating the descent; hold your breath through the pause on the box, and exhale past the sticking point on the ascent.","cues":["Spread the floor with your feet","Sit back, not down","Knees out wide","Stay tight on the box"],"common_faults":[{"fault":"Crashing down onto the box instead of maintaining control during the eccentric phase.","correction":"Control your descent by reaching back with the hips and resisting gravity until you make quiet, deliberate contact."},{"fault":"Rocking backward on the box and bouncing forward to generate momentum.","correction":"Pause motionless on the box while keeping the spine braced, then drive straight up without rocking."},{"fault":"Letting the knees collapse inward on either descent or ascent.","correction":"Actively push your knees outward in line with your angled toes throughout the entire rep."}],"safety":{"precautions":["Ensure the box is sturdy, level, and will not slip during contact.","Set safety pins in the power rack slightly below your seated box height."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Wide-Stance Low Box Squat","previous_ids":["oec:low-box-squat-wide-stance"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Low Box Squat - Wide Stance","url":"https://wger.de/en/exercise/397/view-base","license":"CC-BY-SA-4.0","author":"taylorbarbell"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"progression-of","target":"oec:bodyweight-box-squat"},{"type":"substitute-for","target":"oec:barbell-sumo-squat"},{"type":"substitute-for","target":"oec:barbell-pin-squat"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"low-bar","position":"standing","range":"box","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A barbell back squat variation performed with an exaggerated wide stance to a below-parallel box, emphasizing hip and adductor recruitment while breaking the eccentric-concentric chain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Forearm Curls","kind":"common"},{"text":"Barbell Forearm Curl","kind":"common"},{"text":"Seated Barbell Wrist Curl","kind":"common"},{"text":"Curl De Muñeca Con Barra","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"synergist"}],"joints":[{"joint":"wrist","actions":["flexion","extension"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["barbell"],["bench"]]},"external_ids":{"wger":"51,2452"},"id":"oec:barbell-wrist-curl","instructions":{"setup":["Sit on the edge of a flat bench with your feet planted flat on the floor.","Grasp a barbell with an underhand (supinated) grip about shoulder-width apart.","Rest the backs of your forearms firmly across your thighs or flat on the bench, allowing your wrists to hang off the edge."],"steps":["Lower the barbell by extending your wrists downward in a controlled manner.","Curl your wrists upward as high as possible, contracting the flexor muscles of your forearms.","Hold the peak contraction briefly at the top.","Slowly lower the barbell back down to the extended starting position."],"breathing":"Exhale as you curl the wrists upward and inhale as you lower the weight.","cues":["Keep your forearms glued to the bench or thighs.","Isolate the movement completely to the wrists.","Control the descent rather than letting the bar drop."],"common_faults":[{"fault":"Lifting the forearms off the thighs or bench during the curl.","correction":"Keep your forearms firmly anchored so only the wrists move."},{"fault":"Using excessive momentum or body sway.","correction":"Reduce the weight and execute the movement with a slow, controlled tempo."}],"safety":{"precautions":["Avoid letting the barbell roll out onto the fingertips unless deliberately performing a finger-roll variation with lighter weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Barbell Wrist Curl","previous_ids":["oec:curl-de-mu-eca-con-barra"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Barbell Wrist Curl","url":"https://wger.de/en/exercise/51/view-base","license":"CC-BY-SA-4.0","author":"burenl"},{"title":"wger: Curl De Muñeca Con Barra","url":"https://wger.de/en/exercise/2452/view-base","license":"CC-BY-SA-4.0","author":"xWan"}]},"relations":[{"type":"substitute-for","target":"oec:cable-wrist-curl"},{"type":"substitute-for","target":"oec:dumbbell-wrist-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"A seated forearm isolation exercise that targets the wrist flexors using a barbell rested across the thighs or a flat bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating Battle Rope Waves","kind":"common"},{"text":"Battle Ropes","kind":"common"},{"text":"Battle Rope Waves","kind":"common"},{"text":"Alternating Waves","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["elevation","depression"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","power"],"movement_patterns":["anti-rotation","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"beginner"},"equipment":{"required":[["battle-rope"]]},"external_ids":{"wger":"1524"},"id":"oec:battle-rope-alternating-wave","instructions":{"setup":["Stand facing the anchor point holding one end of the battle rope in each hand with a neutral grip.","Step back until there is a slight amount of slack in the ropes.","Assume an athletic quarter-squat stance with feet shoulder-width apart, chest tall, and core braced."],"steps":["Raise one arm quickly toward shoulder height while driving the other downward toward hip level.","Immediately reverse the motion, snapping the opposite arm upward and driving the raised arm down.","Continue alternating arms rapidly to create continuous, fluid waves that travel all the way to the anchor point."],"breathing":"Maintain rhythmic, continuous breathing throughout the interval rather than holding your breath.","cues":["Fast hands, quiet torso.","Whip from the shoulders.","Stay rooted in your hips."],"common_faults":[{"fault":"Excessive torso swaying and twisting.","correction":"Brace your core and keep your chest facing directly forward throughout the set."},{"fault":"Standing completely upright with locked knees.","correction":"Maintain a solid athletic stance with knees and hips slightly bent to absorb momentum."},{"fault":"Standing too far back with overly taut ropes.","correction":"Step forward slightly to allow enough slack for waves to travel freely."}],"safety":{"precautions":["Ensure the anchor point is secure and the floor is clear of slip or trip hazards."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["heart-rate","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{}},"name":"Battle Rope Alternating Wave","previous_ids":["oec:battle-ropes"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Battle Ropes","url":"https://wger.de/en/exercise/1524/view-base","license":"CC-BY-SA-4.0","author":"flanny"}]},"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An upper-body conditioning exercise performed by rapidly moving battle ropes in an alternating wave pattern from an athletic quarter-squat stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Behind-the-Back Cable Curl","kind":"common"},{"text":"Face-Away Cable Curl","kind":"common"},{"text":"Cable Behind-the-Back Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["supination","isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1493"},"id":"oec:bayesian-curl","instructions":{"setup":["Set a cable pulley to the lowest position and attach a single D-handle.","Grasp the handle with a supinated grip and face directly away from the machine.","Take a step forward into a staggered stance until the cable is taut and your working arm is pulled behind your torso into shoulder extension."],"steps":["Keep your upper arm stationary behind your torso to maintain a stretch across the biceps.","Curl the handle forward and upward by flexing at the elbow until peak contraction is achieved.","Squeeze the biceps at the top for a brief moment.","Lower the weight with control, resisting the cable as your arm extends fully back into the stretched starting position."],"breathing":"Exhale as you curl the weight forward; inhale as you lower it with control into the stretch.","cues":["Keep the elbow pinned back","Feel the deep stretch at the bottom","Curl your hand toward your shoulder without swinging"],"common_faults":[{"fault":"Drifting the elbow forward during the curl","correction":"Keep the upper arm anchored behind your torso to maintain shoulder extension and focus tension on the long head of the biceps."},{"fault":"Using torso momentum or leaning forward","correction":"Brace your core and maintain an upright, stable staggered stance throughout the repetition."}],"safety":{"precautions":["Avoid letting the cable aggressively jerk your arm back into hyperextension at the bottom of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Bayesian Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bayesian Curl","url":"https://wger.de/en/exercise/1493/view-base","license":"CC-BY-SA-4.0","author":"aahuja"}]},"relations":[{"type":"variation-of","target":"oec:cable-biceps-curl"},{"type":"variation-of","target":"oec:cable-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"substitute-for","target":"oec:cable-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A cable biceps curl performed facing away from a low pulley with the shoulder extended to place the long head of the biceps in a stretched position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bear Walk","kind":"common"},{"text":"Bear Walk 2","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","calisthenics"],"movement_patterns":["crawl","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"contralateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"57"},"id":"oec:bear-crawl","instructions":{"setup":["Begin on all fours on hands and knees with your hands placed directly beneath your shoulders and knees under your hips.","Tuck your toes and press through the balls of your feet to hover your knees one to two inches off the floor.","Brace your core and maintain a flat, neutral spine."],"steps":["Step forward simultaneously with your right hand and left foot, keeping your movements short and controlled.","Follow immediately by stepping forward with your left hand and right foot.","Continue crawling forward in this contralateral pattern while keeping your hips level and knees hovering close to the ground."],"breathing":"Breathe rhythmically and continuously through the nose and mouth while maintaining core brace.","cues":["Knees low to the ground","Opposite hand and foot move together","Keep hips quiet and flat like a tabletop"],"common_faults":[{"fault":"Hips drifting excessively high into a pike position.","correction":"Lower the hips and keep knees hovering just an inch or two above the floor."},{"fault":"Excessive side-to-side torso sway during steps.","correction":"Shorten your stride length and brace the core to resist rotation."}],"safety":{"precautions":["Avoid if you have acute wrist pain or hyperextension discomfort unless modified on fists or parallettes."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["distance","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bear Crawl","previous_ids":["oec:bear-walk-2"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bear Walk 2","url":"https://wger.de/en/exercise/57/view-base","license":"CC-BY-SA-4.0","author":"nate303303"}]},"setup":{"position":"quadruped","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body quadrupedal locomotion exercise that builds core stability, shoulder endurance, and coordinated movement patterns."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bear Crawl Pull-Through","kind":"common"},{"text":"Bear Hold Pull-Through","kind":"common"},{"text":"Quadruped Pull-Through","kind":"common"},{"text":"Bear crawl pull through","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["adduction","horizontal-adduction","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]}]},"classification":{"modalities":["strength","calisthenics"],"movement_patterns":["anti-rotation","anti-extension","horizontal-pull"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell","kettlebell","sandbag","weight-plate"]]},"external_ids":{"wger":"1687"},"id":"oec:bear-plank-pull-through","instructions":{"setup":["Set up on hands and knees with hands directly under shoulders and knees directly under hips.","Place a dumbbell or kettlebell on the floor just behind your supporting hand on one side.","Tuck your toes and press through the floor to elevate your knees one to two inches off the ground into a bear plank."],"steps":["Brace your core and reach your opposite hand across your body beneath your chest to grasp the weight.","Drag or lift the weight smoothly across the floor until it clears the outside of your supporting hand on the other side.","Return the reaching hand to the floor under your shoulder to re-establish your four-point support.","Reach across with the opposite hand and pull the weight back to the starting side, alternating repetitions while keeping your hips level."],"breathing":"Maintain steady, rhythmic breathing throughout, exhaling during the pull phase without releasing abdominal pressure.","cues":["Knees low, hovering just off the floor.","Do not let the hips sway or rotate.","Push the floor away with the grounded arm."],"common_faults":[{"fault":"Piking the hips into the air like a downward dog.","correction":"Keep knees bent at 90 degrees and floating only an inch or two above the floor."},{"fault":"Excessive rocking and hip rotation from side to side.","correction":"Widen your foot stance slightly and brace your torso firmly to resist rotation as your hand leaves the ground."}],"safety":{"precautions":["Ensure your wrist is positioned directly beneath your shoulder to minimize joint strain while supporting weight single-armed."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["reps"],"optional":["duration"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Bear Plank Pull-Through","previous_ids":["oec:bear-crawl-pull-through"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bear crawl pull through","url":"https://wger.de/en/exercise/1687/view-base","license":"CC-BY-SA-4.0","author":"meldun"}]},"relations":[{"type":"progression-of","target":"oec:plank"},{"type":"progression-of","target":"oec:high-plank"},{"type":"substitute-for","target":"oec:plank-shoulder-tap"}],"setup":{"position":"quadruped","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An anti-rotational core exercise performed in a hovering quadruped position by dragging a weight horizontally across the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Behind the Back Cable Lateral Raise","kind":"common"},{"text":"Behind-the-Back Cable Side Raise","kind":"common"},{"text":"Single-Arm Cable Lateral Raise Behind Back","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1807"},"id":"oec:behind-the-back-cable-lateral-raise","instructions":{"setup":["Set a cable pulley to its lowest position and attach a single D-handle.","Stand with the working side facing away from the pulley tower.","Reach behind your back with the working hand and grip the handle with an overhand grip.","Take a small step away to create tension on the cable, maintaining an upright torso with a slight bend in the working elbow."],"steps":["Raise your working arm out to the side in the frontal plane until it reaches roughly shoulder height.","Pause briefly at the top while keeping tension focused on the side of the shoulder.","Lower the handle slowly under control along the same path behind your lower back.","Complete the set, then switch sides and repeat."],"breathing":"Exhale as you raise the cable out to the side, and inhale as you lower it back down.","cues":["Lead with the elbow","Reach out toward the walls","Keep your shoulders down and neck long"],"common_faults":[{"fault":"Using torso momentum or swinging to initiate the pull.","correction":"Keep your core braced and torso stationary throughout the entire rep."},{"fault":"Excessively shrugging the shoulder toward the ear.","correction":"Depress the shoulder blades before initiating abduction and focus on raising from the lateral deltoid."},{"fault":"Allowing the cable to rub aggressively against the spine or hips.","correction":"Position your stance slightly forward so the cable tracks cleanly across the back."}],"safety":{"precautions":["Avoid using excessive loads that compromise shoulder mechanics or cause torso twisting."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Behind-the-Back Cable Lateral Raise","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Behind the Back Cable Lateral Raise","url":"https://wger.de/en/exercise/1807/view-base","license":"CC-BY-SA-4.0","author":"LEBRERO"}]},"relations":[{"type":"substitute-for","target":"oec:cable-behind-the-back-lateral-raise"},{"type":"variation-of","target":"oec:cable-lateral-raise"},{"type":"variation-of","target":"oec:cable-single-arm-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-leaning-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral isolation exercise targeting the lateral deltoid by abducting the arm with a cable running behind the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Machine Belt Squat","kind":"common"},{"text":"Hip Belt Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy","rehabilitation","powerlifting"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dip-belt"],"required":[["plate-loaded-machine","selectorized-machine"]]},"external_ids":{"wger":"1935"},"id":"oec:belt-squat","instructions":{"setup":["Secure the belt comfortably around your hips and attach it to the machine's loading arm or cable.","Step onto the platform with a shoulder-width stance, toes angled slightly outward.","Stand tall to take the tension of the weight, then release the machine's safety lever if equipped.","Lightly hold the machine handles or support posts for balance if needed, without pulling with your arms."],"steps":["Initiate the descent by bending simultaneously at the hips and knees, sitting down between your thighs.","Lower under control until your hip crease is at or below the top of your knees.","Drive firmly through your mid-foot to reverse the motion, extending your knees and hips back to the starting standing position."],"breathing":"Inhale and brace your core before descending, then exhale as you press back up to the top.","cues":["Sit between your knees","Drive through the whole foot","Let the hips carry the load"],"common_faults":[{"fault":"Pulling heavily with the arms on the support handles.","correction":"Use the handles only for light fingertip balance; let your legs do all of the work."},{"fault":"Positioning the belt too high around the lumbar spine.","correction":"Wear the belt low across the hips and sacrum so the line of pull remains through the pelvis."},{"fault":"Cutting depth short due to machine cable or lever bottoming out.","correction":"Adjust the chain or strap length so the weight stack or lever does not hit the floor before reaching full squat depth."}],"safety":{"precautions":["Ensure the belt attachment and carabiner are fully closed and rated for heavy loads.","Always engage the machine safety catch before unhooking the belt."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Belt Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Belt Squat","url":"https://wger.de/en/exercise/1935/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-back-squat"}],"setup":{"load_position":"hip","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A squat variation loading the pelvis via a belt attached to a cable or lever machine, targeting the lower body without spinal compression."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Elevated prayer stretch","kind":"common"},{"text":"Bench thoracic spine stretch","kind":"common"},{"text":"Kneeling lat stretch on bench","kind":"common"},{"text":"Child's pose on bench","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"triceps-long-head","role":"stretched"},{"muscle":"teres-major","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["bench","plyo-box","chair"]]},"external_ids":{"wger":"1027"},"id":"oec:bench-prayer-stretch","instructions":{"setup":["Kneel on the floor facing a flat bench, placing a mat under your knees if needed for comfort.","Place your elbows shoulder-width apart on the edge of the bench with your palms pressed together in a prayer position.","Sit your hips back toward your heels so your torso is angled forward."],"steps":["Exhale and gently sink your chest toward the floor between your shoulders.","Bend your elbows deeper to bring your hands back toward the nape of your neck.","Maintain a slight abdominal brace to avoid excessive arching in your lower back.","Hold the stretch at the point of mild tension for the desired duration before releasing."],"breathing":"Breathe deeply and rhythmically through your nose, using each exhalation to sink slightly deeper into thoracic extension.","cues":["Chest toward the floor","Thumbs to the nape of the neck","Keep your ribs pulled in"],"common_faults":[{"fault":"Hyperextending the lumbar spine instead of extending the mid-back.","correction":"Brace the abdominals and tuck the pelvis slightly to isolate movement to the thoracic spine and shoulders."},{"fault":"Elbows flaring excessively wide on the bench.","correction":"Keep the elbows kept approximately shoulder-width apart to maximize the stretch through the lats and triceps."}],"safety":{"precautions":["Ease into shoulder flexion gradually if you have an active shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Bench Prayer Stretch","previous_ids":["oec:elevated-prayer-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Elevated prayer stretch","url":"https://wger.de/en/exercise/1027/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"setup":{"grip":{"orientation":"neutral"},"position":"kneeling","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A kneeling mobility stretch performed with elbows elevated on a bench to increase shoulder flexion, thoracic extension, and lat flexibility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Hyperextension","kind":"common"},{"text":"Flat Bench Reverse Hyperextension","kind":"common"},{"text":"Bench Reverse Hyper","kind":"abbreviation"},{"text":"Prone Bench Leg Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"synergist"},{"muscle":"semitendinosus","role":"synergist"},{"muscle":"semimembranosus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["ankle-weight","resistance-band"],"required":[["bench","adjustable-bench"]]},"external_ids":{"wger":"1809"},"id":"oec:bench-reverse-hyperextension","instructions":{"setup":["Lie face down across a sturdy flat bench with your hips positioned right at the edge so your legs can hang freely toward the floor.","Firmly grip the sides or front of the bench with both hands to anchor your upper body.","Keep your legs together with knees straight or slightly unlocked."],"steps":["Contract your glutes and hamstrings to lift both legs upward in an arc.","Raise your legs until they align horizontally with your torso, pausing briefly at the top to maximally contract the glutes.","Slowly lower your legs under control back toward the starting position without touching the floor."],"breathing":"Exhale as you raise your legs into extension, and inhale as you lower them under control.","cues":["Squeeze glutes at the top","Brace your core to protect your lower back","Lift with control, do not kick"],"common_faults":[{"fault":"Swinging the legs up using momentum rather than muscular contraction.","correction":"Slow the tempo down and pause for one second at the top of each repetition."},{"fault":"Excessively arching and hyperextending the lumbar spine to gain height.","correction":"Brace your abdominals and stop leg elevation once your thighs are in line with your torso."}],"safety":{"precautions":["Ensure the bench is sufficiently weighted or stable so it does not tip forward as you raise your legs."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Bench Reverse Hyperextension","previous_ids":["oec:reverse-hyperextension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Hyperextension","url":"https://wger.de/en/exercise/1809/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"substitute-for","target":"oec:back-extension"}],"setup":{"position":"prone"},"status":"active","summary":"A bodyweight posterior chain exercise performed prone on a bench, raising the legs to extend the hips and strengthen the glutes, hamstrings, and lower back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Leg Hamstring Stretch","kind":"common"},{"text":"Supine Bent-Knee Hamstring Stretch","kind":"common"},{"text":"Lying Bent-Leg Hamstring Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","strap"],"required":[]},"external_ids":{"wger":"1840"},"id":"oec:bent-knee-hamstring-stretch","instructions":{"setup":["Lie face up on a comfortable mat with both legs fully extended.","Bend one knee and lift the foot off the floor, bringing the knee toward your torso.","Clasp both hands behind the back of the working thigh, just below the knee joint."],"steps":["Gently pull the thigh closer to your chest while keeping the knee bent at roughly ninety degrees.","Stop when you feel a gentle, comfortable stretch deep in the back of the upper thigh and hip.","Hold the position statically, keeping your head, neck, and opposite leg relaxed against the floor.","Carefully release the leg back down and switch sides."],"breathing":"Breathe deeply and rhythmically through your nose, using each exhale to release tension.","cues":["Keep the opposite leg flat on the ground","Relax your neck and shoulders onto the mat","Hold behind the thigh, never directly on the knee joint"],"common_faults":[{"fault":"Lifting the head and shoulders off the floor to reach the leg","correction":"Loop a strap or towel behind the thigh so your upper body can remain flat and relaxed."},{"fault":"Allowing the opposite thigh to lift off the floor","correction":"Keep the non-working leg grounded and actively pressed into the floor to stabilize the pelvis."},{"fault":"Extending the knee and turning the movement into a straight-leg stretch","correction":"Maintain a flexed knee throughout to focus the stretch on the proximal hamstring fibers."}],"safety":{"precautions":["Do not aggressively jerk or pull the thigh past the point of mild tension.","Stop if you feel sharp nerve sensations or numbness radiating down the leg."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Bent-Knee Hamstring Stretch","previous_ids":["oec:bent-leg-hamstring-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent-Leg Hamstring Stretch","url":"https://wger.de/en/exercise/1840/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"supine","range":"full"},"status":"active","summary":"A supine stretch that isolates the proximal hamstrings and glutes by drawing a bent leg toward the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Supine Bent-Knee Iron Cross","kind":"common"},{"text":"Bent-Knee Windshield Wiper","kind":"common"},{"text":"Bent-Knee Trunk Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"quadratus-lumborum","role":"stretched"},{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"}],"joints":[{"joint":"lumbar-spine","actions":["rotation"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"hip","actions":["internal-rotation","external-rotation"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["rotation","mobility-drill"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1953"},"id":"oec:bent-knee-iron-cross","instructions":{"setup":["Lie flat on your back on an exercise mat.","Extend your arms straight out to your sides at shoulder level with your palms pressed firmly against the floor.","Lift your feet and bend your hips and knees to approximately 90 degrees in a tabletop position."],"steps":["Keeping your knees and ankles pinned together, smoothly lower both legs to one side toward the floor.","Maintain contact between both shoulder blades and the floor as your hips and lower torso rotate.","Just before touching the floor, engage your core and obliques to reverse direction and return to the center.","Rotate your knees smoothly to the opposite side to complete one alternating repetition."],"breathing":"Inhale as you rotate your legs toward the floor, and exhale through your mouth as your core pulls them back to center.","cues":["Glue your shoulders to the floor","Knees pinned together","Control the descent with your abs"],"common_faults":[{"fault":"Allowing the opposite shoulder to lift off the floor during the twist.","correction":"Limit the rotational range of motion to only as far as you can keep both shoulder blades pinned down."},{"fault":"Separating the knees or letting the legs slide out of position.","correction":"Squeeze the knees and ankles together throughout the entire arc to maintain unified pelvic rotation."},{"fault":"Using ballistic momentum rather than controlled muscular effort.","correction":"Move at a deliberate, controlled tempo, pausing momentarily at the end range before reversing."}],"safety":{"precautions":["Avoid forcing your knees all the way to the floor if you experience sharp lower back or hip discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Bent-Knee Iron Cross","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent-knee Iron Cross","url":"https://wger.de/en/exercise/1953/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"supine"},"status":"active","summary":"A supine dynamic mobility exercise that rotates the bent legs side to side to mobilize the lumbar spine, hips, and lower back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"YTWL Exercise","kind":"common"},{"text":"YTWL Raise","kind":"common"},{"text":"YTWLs","kind":"common"},{"text":"Bent-Over Y-T-W-L","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","upward-rotation","depression"]},{"joint":"glenohumeral","actions":["abduction","horizontal-abduction","external-rotation","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","calisthenics"],"movement_patterns":["mobility-drill","horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["dumbbell","weight-plate","adjustable-bench"],"required":[]},"external_ids":{"wger":"1885"},"id":"oec:bent-over-ytwl","instructions":{"setup":["Stand with your feet hip-width apart and knees soft.","Hinge at the hips until your torso is angled at approximately 45 degrees or nearly parallel to the floor, maintaining a neutral spine.","Let your arms hang straight down naturally with your thumbs pointing upward."],"steps":["Perform the 'Y': Raise both straight arms diagonally forward at roughly a 45-degree angle from the torso with thumbs pointing toward the ceiling, pause briefly to squeeze the lower traps, then lower.","Perform the 'T': Raise both straight arms out laterally to the sides perpendicular to your body, squeezing the shoulder blades together, then lower under control.","Perform the 'W': Pull your elbows up and back while bending the elbows to 90 degrees, externally rotating the shoulders to form a 'W' shape with your arms, pause, then lower.","Perform the 'L': Keep elbows bent at 90 degrees and pinned near your ribs, then rotate your forearms upward and backward around the elbow axis into external rotation before returning to the start."],"breathing":"Breathe smoothly and continuously throughout the complex, exhaling on each lift and inhaling as you lower.","cues":["Lead with your thumbs","Move from the shoulder blades, not just the hands","Keep your neck neutral and spine flat"],"common_faults":[{"fault":"Shrugging the shoulders up toward the ears with the upper trapezius.","correction":"Keep the shoulders pulled down away from the ears and initiate the movement by retracting and depressing the scapulae."},{"fault":"Rounding the lower back during the hinge.","correction":"Brace the core, hinge deeply at the hips, and maintain a flat, neutral spine throughout all letter positions."},{"fault":"Using heavy weights and swinging through momentum.","correction":"Perform the movement unweighted or with micro-weights, moving strictly under control with brief isometric holds at peak contraction."}],"safety":{"precautions":["If maintaining a bent-over hinge causes lower back fatigue, perform the sequence lying prone on an incline bench."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bent-Over YTWL","previous_ids":["oec:ytwl-exercise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: YTWL Exercise","url":"https://wger.de/en/exercise/1885/view-base","license":"CC-BY-SA-4.0","author":"teus_ergaster"}]},"relations":[{"type":"substitute-for","target":"oec:prone-ytw-raise"},{"type":"substitute-for","target":"oec:prone-y-t-w-raise"},{"type":"substitute-for","target":"oec:standing-i-y-t-raise"}],"setup":{"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over scapular prehab and mobility sequence cycling through Y, T, W, and L arm positions to strengthen the upper back and rotator cuff."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bicycle Crunches","kind":"common"},{"text":"Air Bike","kind":"common"},{"text":"Bicycle","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"thoracic-spine","actions":["flexion","rotation"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","hypertrophy"],"movement_patterns":["rotation","spinal-flexion"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1412"},"id":"oec:bicycle-crunch","instructions":{"setup":["Lie face up on the floor with your lower back pressed gently into the ground.","Place your fingertips lightly behind your ears or temples, keeping your elbows pointed outward.","Lift your shoulder blades slightly off the floor and raise both legs, bending your hips and knees to approximately 90 degrees."],"steps":["Simultaneously extend one leg straight out at a 45-degree angle while drawing the opposite knee in toward your chest.","Rotate your torso to bring the opposite armpit and shoulder toward the raised knee, keeping your elbows wide.","Pause briefly to contract the abdominals, then smoothly reverse the motion by switching legs and rotating your torso to the other side.","Continue alternating sides in a smooth, rhythmic, pedaling motion."],"breathing":"Exhale as you rotate your torso toward the knee, and inhale as you transition through the center.","cues":["Rotate shoulder to knee, not elbow to knee","Keep elbows flared wide","Glue your lower back to the mat"],"common_faults":[{"fault":"Pulling on the neck with the hands, causing cervical strain.","correction":"Rest only your fingertips against your head without pulling, or cross your arms over your chest."},{"fault":"Flapping the elbows across the face to touch the knee instead of rotating the torso.","correction":"Keep elbows fixed wide in your peripheral vision and drive the rotation from your ribcage and shoulders."},{"fault":"Moving rapidly using momentum rather than muscular control.","correction":"Slow the tempo down, holding each rotational peak for a brief one-count."}],"safety":{"precautions":["Avoid this movement if you experience sharp lower back pain or severe spinal flexion intolerance."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Bicycle Crunch","previous_ids":["oec:bicycle-crunches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: bicycle crunches","url":"https://wger.de/en/exercise/1412/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:russian-twist"},{"type":"substitute-for","target":"oec:twisting-sit-up"}],"setup":{"position":"supine","range":"full"},"status":"active","summary":"A supine bodyweight abdominal exercise combining spinal flexion, trunk rotation, and alternating leg extension to target the rectus abdominis and obliques."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Band pull-apart with external rotation","kind":"common"},{"text":"Band No Money","kind":"common"},{"text":"No Money drill","kind":"common"},{"text":"Standing bilateral band external rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","strength"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band","mini-band"]]},"external_ids":{"wger":"1826"},"id":"oec:bilateral-band-external-rotation","instructions":{"setup":["Stand tall with feet hip-width apart and shoulders relaxed down and back.","Bend both elbows to 90 degrees and tuck your upper arms lightly against your ribs.","Hold the resistance band in both hands with palms facing upward (supinated) and thumbs pointing outward, establishing light pre-tension."],"steps":["Keeping your elbows firmly pinned to your sides, rotate your forearms outward away from each other.","Gently squeeze your shoulder blades together as your hands travel outward to full comfortable external rotation.","Hold the peak contraction for one to two seconds.","Slowly reverse the movement under control back to the starting position without letting the band lose tension."],"breathing":"Exhale as you rotate your hands outward against the resistance, and inhale as you return to the starting position.","cues":["Keep elbows glued to your ribs","Open your hands like a book","Lead outward with the thumbs","Squeeze the shoulder blades back and down"],"common_faults":[{"fault":"Flaring elbows away from the torso to gain extra range.","correction":"Keep upper arms tightly adducted against your ribcage; place rolled towels between your elbows and ribs if needed to ensure contact."},{"fault":"Overarching the lower back to compensate for limited shoulder mobility.","correction":"Brace your abdominals and keep your ribs drawn down throughout the rotation."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively depress your scapulae away from your ears before and during the movement."}],"safety":{"precautions":["Use a light resistance band to avoid straining the delicate rotator cuff muscles."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bilateral Band External Rotation","previous_ids":["oec:band-pull-apart-with-external-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Band pull-apart with external rotation","url":"https://wger.de/en/exercise/1826/view-base","license":"CC-BY-SA-4.0","author":"beagle"}]},"relations":[{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing band exercise targeting the infraspinatus, teres minor, and scapular retractors through shoulder external rotation with elbows pinned to the sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Quadruped Arm and Leg Raise","kind":"common"},{"text":"Bird-Dog","kind":"common"},{"text":"Birddog","kind":"common"},{"text":"Quadruped Opposite Arm and Leg Raise","kind":"common"},{"text":"Quadriped Arm and Leg Raise","kind":"common"},{"text":"Kneeling Superman","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","calisthenics","mobility","balance"],"movement_patterns":["anti-rotation","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"mixed","laterality":"contralateral","planes":["sagittal","transverse"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"957,1572,1910"},"id":"oec:bird-dog","instructions":{"setup":["Start on your hands and knees on an exercise mat in a tabletop position.","Align your wrists directly under your shoulders and your knees directly under your hips.","Engage your midsection to establish a neutral spine and level pelvis, gazing down toward the floor."],"steps":["Simultaneously reach one arm forward and extend the opposite leg straight back.","Raise both limbs until they are parallel to the floor, forming a straight line from hand to foot.","Hold the fully extended position briefly while bracing to resist rotation through the torso and pelvis.","Slowly lower your hand and knee back to the starting position under control.","Repeat for the desired repetitions before switching sides, or alternate sides each rep."],"breathing":"Inhale to brace through your core prior to movement, exhale gently as you reach and hold, and inhale as you return to all fours.","cues":["Reach long, not high","Keep hips and shoulders square to the floor","Do not arch the lower back"],"common_faults":[{"fault":"Hyperextending the lumbar spine as the rear leg lifts.","correction":"Focus on squeezing the glute and only lift the leg as high as you can maintain a flat, neutral lower back."},{"fault":"Rotating the hips open toward the lifting side.","correction":"Keep both hip points pointing directly toward the floor throughout the movement."},{"fault":"Sagging into the supporting shoulder.","correction":"Press firmly through the floor with the grounded hand to keep the chest active and shoulder stable."}],"safety":{"precautions":["Avoid lifting the limbs excessively high if you have lower back sensitivity; emphasize reach and spinal stability over height."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Bird Dog","previous_ids":["oec:quadriped-arm-and-leg-raise","oec:kneeling-superman"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quadriped Arm and Leg Raise","url":"https://wger.de/en/exercise/957/view-base","license":"CC-BY-SA-4.0","author":"utkb"},{"title":"wger: Bird Dog","url":"https://wger.de/en/exercise/1572/view-base","license":"CC-BY-SA-4.0","author":"Settebello"},{"title":"wger: Kneeling Superman","url":"https://wger.de/en/exercise/1910/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"regression-of","target":"oec:bear-crawl"},{"type":"regression-of","target":"oec:plank-with-leg-lift"},{"type":"substitute-for","target":"oec:glute-bridge-march"}],"setup":{"position":"quadruped"},"status":"active","summary":"A core stability exercise performed from all fours by extending the opposite arm and leg while maintaining a neutral, steady spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Black Widow Knee Slides","kind":"common"},{"text":"Black Widow Plank","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"thoracic-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion","adduction"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion","rotation","anti-extension"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1475"},"id":"oec:black-widow-knee-slide","instructions":{"setup":["Begin in a high plank position with your hands directly under your shoulders and your fingers spread.","Set your feet hip-width apart and establish full-body tension from your heels to your head.","Push actively into the floor to protract your shoulder blades and brace your core."],"steps":["Drive one knee diagonally across your body toward the opposite elbow.","Make contact with the back of the forearm or elbow and slide your knee upward toward the tricep and armpit as you round your spine into maximal flexion.","Pause for a moment at the top of the slide, squeezing the abdominals and obliques intensely.","Control the knee back down the arm and return the foot to the starting plank position.","Repeat the movement on the opposite side, alternating for the desired number of repetitions."],"breathing":"Exhale forcefully as you drive and slide the knee upward to maximize abdominal contraction; inhale as you return to the plank.","cues":["Push the floor away to dome the upper back.","Cross, touch, and slide.","Tuck your pelvis and crunch hard at the top."],"common_faults":[{"fault":"Sagging the hips during the plank transition.","correction":"Maintain glute and abdominal tension to keep your pelvis in neutral between reps."},{"fault":"Rushing the movement and kicking the knee forward without sliding.","correction":"Slow the tempo, establish contact on the lower arm, and deliberately drag the knee upward."},{"fault":"Letting the shoulders drift backward behind the wrists.","correction":"Keep your weight centered over your hands throughout the entire rep."}],"safety":{"precautions":["Avoid this exercise if you experience acute lower back pain during forced flexion or twisting."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Black Widow Knee Slide","previous_ids":["oec:black-widow-knee-slides"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Black Widow Knee Slides","url":"https://wger.de/en/exercise/1475/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:mountain-climber"}],"setup":{"grip":{"width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic plank variation where one knee drives diagonally to the opposite elbow and slides up toward the armpit, heavily targeting the rectus abdominis and obliques."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1630"},"id":"oec:blaze","measurement":{"profiles":[{"required":["reps"]}]},"name":"Blaze","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Blaze","url":"https://wger.de/en/exercise/1630/view-base","license":"CC-BY-SA-4.0","author":"ricwheatley"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Box Squat","kind":"common"},{"text":"Bodyweight Squat to Box","kind":"common"},{"text":"Chair Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plyo-box","bench","chair"]]},"external_ids":{"wger":"977"},"id":"oec:bodyweight-box-squat","instructions":{"setup":["Place a sturdy box, bench, or chair behind you at a height that allows your hips to descend to roughly parallel with your knees.","Stand facing away from the box with your feet shoulder-width apart and toes angled slightly outward.","Extend your arms forward for balance or clasp your hands at your chest, bracing your core with an upright torso."],"steps":["Hinge at your hips and bend your knees to lower your body under control toward the box.","Touch down lightly onto the box with your glutes, pausing briefly without completely relaxing your core or rocking backward.","Press firmly through your midfoot and heels, extending your knees and hips to return to the standing position.","Lock out your hips fully at the top by contracting your glutes."],"breathing":"Inhale as you lower toward the box, brace briefly on contact, and exhale forcefully as you drive back up to standing.","cues":["Sit back, not just down","Control the touch","Drive the floor away","Keep your chest proud"],"common_faults":[{"fault":"Rocking backward on the box and using momentum to stand up.","correction":"Maintain torso angle and core tension on the box, driving straight up without rocking."},{"fault":"Crashing down heavily onto the box and losing muscular tension.","correction":"Control the eccentric phase smoothly all the way down so contact is gentle and deliberate."},{"fault":"Knees collapsing inward during descent or ascent.","correction":"Actively track your knees in line with your middle toes throughout the entire rep."}],"safety":{"precautions":["Ensure the box or chair is solid, stable, and will not slide during the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bodyweight Box Squat","previous_ids":["oec:box-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Box squat","url":"https://wger.de/en/exercise/977/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"regression-of","target":"oec:bodyweight-squat"},{"type":"substitute-for","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","range":"box","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A lower-body compound exercise where you squat down until sitting lightly on a box or bench before driving back up to a standing position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bodyweight Lunge","kind":"common"},{"text":"Forward Lunge","kind":"common"},{"text":"Front Lunge","kind":"common"},{"text":"Air Lunge","kind":"common"},{"text":"Bodyweight lunge HD","kind":"common"},{"text":"Unilateral Lunges","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1324,1907"},"id":"oec:bodyweight-forward-lunge","instructions":{"setup":["Stand tall with your feet hip-width apart and your toes pointing forward.","Place your hands on your hips or clasp them loosely in front of your chest for balance.","Engage your core and maintain an upright posture with your shoulders back."],"steps":["Take a controlled step forward with one leg, keeping your feet aligned with your hips.","Lower your hips straight down until both knees are bent to approximately 90 degrees and the back knee hovers just above the floor.","Push firmly through the heel and midfoot of your lead leg to drive back up to the starting position.","Complete all repetitions on one side before switching, or alternate legs as programmed."],"breathing":"Inhale as you step forward and lower into the lunge, and exhale forcefully as you press back to the starting position.","cues":["Stay on train tracks, not a tightrope.","Drop straight down rather than leaning forward.","Keep the front heel glued to the floor."],"common_faults":[{"fault":"Stepping with feet directly in line, leading to loss of balance.","correction":"Maintain hip-width spacing between your left and right feet throughout the stride."},{"fault":"Letting the front heel lift off the ground as the knee drifts excessively forward.","correction":"Take a slightly longer stride and focus on keeping pressure centered over the front midfoot and heel."},{"fault":"Collapsing the front knee inward (valgus collapse) during descent or ascent.","correction":"Actively track the front kneecap over the second toe throughout the movement."}],"safety":{"precautions":["Avoid forcefully slamming the trailing knee into the floor; lower with control."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Bodyweight Forward Lunge","previous_ids":["oec:bodyweight-lunge-hd","oec:unilateral-lunges"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bodyweight lunge HD","url":"https://wger.de/en/exercise/1324/view-base","license":"CC-BY-SA-4.0","author":"hektkaso"},{"title":"wger: Unilateral Lunges","url":"https://wger.de/en/exercise/1907/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:barbell-forward-lunge"},{"type":"regression-of","target":"oec:kettlebell-forward-lunge"},{"type":"substitute-for","target":"oec:reverse-lunge"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational lower-body bodyweight exercise that builds unilateral leg strength, hip stability, and balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Good Morning","kind":"common"},{"text":"Standing Hip Hinge","kind":"common"},{"text":"barbell good morning","kind":"common"},{"text":"Hip Hinge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation","strength"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1392"},"id":"oec:bodyweight-good-morning","instructions":{"setup":["Stand tall with your feet between hip- and shoulder-width apart.","Place your hands on your hips or gently behind your head with your elbows flared wide.","Soften your knees slightly and engage your core to lock in a neutral spine."],"steps":["Initiate the movement by reaching your hips backward as if trying to touch a wall behind you.","Lower your torso forward while keeping your chest proud, spine straight, and knees softly bent at a fixed angle.","Continue hinging until you feel a deep stretch in your hamstrings or your torso approaches parallel to the floor.","Drive your hips forward and squeeze your glutes to return to a fully upright standing position."],"breathing":"Inhale deeply and brace your core as you hinge forward; exhale as you drive your hips forward to stand.","cues":["Push your hips straight back","Keep your back flat and chest proud","Hinge at the hips, do not squat"],"common_faults":[{"fault":"Rounding the lower back during the descent.","correction":"Brace the abdominals and limit your depth to only as far as you can maintain a flat, neutral spine."},{"fault":"Bending the knees excessively into a squat.","correction":"Maintain a soft, static knee bend and focus entirely on horizontal hip displacement backward."},{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Finish the rep by squeezing your glutes to stand tall without arching your lower back backward."}],"safety":{"precautions":["Stop the descent if your hamstrings feel excessively tight or if your lower back begins to round."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bodyweight Good Morning","previous_ids":["oec:good-morning"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Good Morning","url":"https://wger.de/en/exercise/1392/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-hip-hinge"},{"type":"regression-of","target":"oec:barbell-romanian-deadlift"},{"type":"regression-of","target":"oec:dumbbell-romanian-deadlift"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing bodyweight hip-hinge exercise that reinforces posterior chain mechanics while strengthening the glutes, hamstrings, and spinal erectors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip Hinge","kind":"common"},{"text":"Standing Hip Hinge","kind":"common"},{"text":"Hip Hinge Drill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","calisthenics"],"movement_patterns":["hinge","mobility-drill"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1578"},"id":"oec:bodyweight-hip-hinge","instructions":{"setup":["Stand tall with feet hip-width apart, toes pointing forward or slightly outward.","Softly unlock your knees without actively bending them into a squat.","Place your hands on your hips, across your chest, or behind your head, and brace your core."],"steps":["Initiate the movement by pushing your pelvis directly backward as if trying to touch a wall behind you with your glutes.","Allow your torso to lean forward naturally under control while maintaining a flat, neutral spine.","Hinge until you feel a deep stretch in your hamstrings and your torso reaches roughly a 45-degree angle to parallel, keeping your shins nearly vertical.","Drive your feet through the floor and push your hips forward to return to the upright starting position, squeezing your glutes at the top."],"breathing":"Inhale as you hinge backward and load the hamstrings; exhale as you extend the hips back up to standing.","cues":["Push your hips straight back","Shins stay vertical","Keep the spine long and neutral","Squeeze the glutes to stand"],"common_faults":[{"fault":"Squatting the movement by bending the knees excessively and letting them drift forward.","correction":"Keep shins vertical and focus on sending the hips backward rather than downward."},{"fault":"Rounding the lumbar or thoracic spine to reach lower.","correction":"Brace the abdominals, keep your chest proud, and stop the descent once hip flexion reaches its active end range."},{"fault":"Hyperextending the lower back at the top lockout.","correction":"Finish the rep by squeezing the glutes into neutral alignment directly over the heels without leaning backward."}],"safety":{"precautions":["Do not force depth beyond your active hamstring flexibility; stop when spinal neutrality begins to compromise."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bodyweight Hip Hinge","previous_ids":["oec:hip-hinge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip hinge","url":"https://wger.de/en/exercise/1578/view-base","license":"CC-BY-SA-4.0","author":"mountain.potato"}]},"relations":[{"type":"substitute-for","target":"oec:bodyweight-good-morning"},{"type":"regression-of","target":"oec:barbell-deadlift"},{"type":"regression-of","target":"oec:barbell-romanian-deadlift"},{"type":"regression-of","target":"oec:dumbbell-romanian-deadlift"},{"type":"regression-of","target":"oec:kettlebell-deadlift"},{"type":"regression-of","target":"oec:kettlebell-swing"},{"type":"regression-of","target":"oec:cable-pull-through"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational bodyweight movement pattern drill that teaches posterior weight shifting and hip extension while maintaining a neutral spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Split Squat","kind":"common"},{"text":"Static Lunge","kind":"common"},{"text":"Bodyweight Static Lunge","kind":"common"},{"text":"Split squats left","kind":"common"},{"text":"Split squats right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"991,992"},"id":"oec:bodyweight-split-squat","instructions":{"setup":["Stand upright with your feet hip-width apart.","Take a comfortable stride forward with one foot, keeping your feet aligned on parallel tracks rather than on a tightrope.","Distribute your weight primarily on the front foot with the heel firmly planted, while resting on the ball of the back foot.","Keep your torso upright with your hands placed on your hips or held in front of your chest."],"steps":["Descend by bending both knees simultaneously, lowering your hips straight down toward the floor.","Continue descending until your back knee gently approaches or lightly touches the ground, forming roughly 90-degree angles at both knees.","Drive through the front heel and midfoot to push yourself back up to the starting position without moving your feet.","Complete the desired repetitions on one side before switching to the opposite stance."],"breathing":"Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the top.","cues":["Drop straight down like an elevator, not forward like an escalator.","Keep your front heel glued to the floor.","Stay on train tracks to maintain balance."],"common_faults":[{"fault":"Stance aligned in a single line (tightrope stance), leading to instability.","correction":"Keep feet separated to hip-width horizontally to maintain a broad base of support."},{"fault":"Drifting excessively forward onto the front toes, lifting the front heel.","correction":"Focus on lowering your back knee straight down and keeping pressure evenly distributed through the front tripod foot."},{"fault":"Slamming the back knee into the floor.","correction":"Control the descent and hover the trailing knee just above the floor or place a mat underneath."}],"safety":{"precautions":["Hold onto a sturdy support or wall for balance if stability is limited."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Bodyweight Split Squat","previous_ids":["oec:split-squats-left","oec:split-squats-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Split squats left","url":"https://wger.de/en/exercise/991/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Split squats right","url":"https://wger.de/en/exercise/992/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:supported-split-squat"},{"type":"regression-of","target":"oec:bulgarian-split-squat"},{"type":"regression-of","target":"oec:dumbbell-split-squat"},{"type":"regression-of","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:bodyweight-forward-lunge"}],"setup":{"position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A stationary lower-body compound movement performed in a staggered stance to build unilateral leg strength and balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Air Squat","kind":"common"},{"text":"Unweighted Squat","kind":"common"},{"text":"Bodyweight Squat HD","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1312"},"id":"oec:bodyweight-squat","instructions":{"setup":["Stand tall with your feet roughly shoulder-width apart and your toes angled slightly outward.","Engage your core, lift your chest, and bring your hands together in front of your chest or extend your arms forward for counterbalance."],"steps":["Initiate the movement by hinging slightly at the hips and bending your knees simultaneously.","Descend smoothly by pushing your knees outward in line with your toes while keeping your torso upright and your heels firmly planted.","Lower yourself until your hip crease is at or below the top of your knees, or as deep as your mobility allows with good spinal alignment.","Drive through the midfoot and heel to reverse the movement, extending your knees and hips until standing fully upright."],"breathing":"Inhale as you lower down into the squat, and exhale forcefully as you drive back up to the starting position.","cues":["Sit down between your hips.","Keep your chest proud.","Spread the floor with your feet."],"common_faults":[{"fault":"Knees collapsing inward (valgus collapse) during the descent or ascent.","correction":"Actively press your knees outward in line with your toes throughout the entire repetition."},{"fault":"Heels lifting off the floor due to shifting weight too far forward.","correction":"Distribute your weight evenly across the whole foot, maintaining solid contact with your heels and big toes."},{"fault":"Excessive forward torso lean or rounding of the lower back.","correction":"Brace your midsection, keep your chest upright, and only descend as far as you can maintain a neutral spine."}],"safety":{"precautions":["Avoid forcefully bouncing out of the bottom position; maintain muscular control throughout the entire range of motion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Bodyweight Squat","previous_ids":["oec:bodyweight-squat-hd"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bodyweight Squat HD","url":"https://wger.de/en/exercise/1312/view-base","license":"CC-BY-SA-4.0","author":"admin"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-box-squat"},{"type":"regression-of","target":"oec:barbell-back-squat"},{"type":"regression-of","target":"oec:dumbbell-goblet-squat"},{"type":"regression-of","target":"oec:jump-squat"},{"type":"regression-of","target":"oec:pistol-squat"},{"type":"part-of","target":"oec:burpee"},{"type":"part-of","target":"oec:squat-thrust"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A foundational lower-body calisthenic exercise that builds strength, mobility, and control in the quadriceps, glutes, and hips without external load."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tempo Squat","kind":"common"},{"text":"Slow Squat","kind":"common"},{"text":"3-1-1 Squat","kind":"common"},{"text":"Tempo Air Squat","kind":"common"},{"text":"​3-1-1 Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","mobility"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1963"},"id":"oec:bodyweight-tempo-squat","instructions":{"setup":["Stand tall with your feet roughly shoulder-width apart and your toes angled slightly outward.","Brace your core and extend your arms in front of your chest for balance."],"steps":["Initiate the descent by breaking simultaneously at the hips and knees.","Lower your body slowly over a strict three-second count until your hip crease drops below the top of your knees.","Pause motionless in the bottom position for a full one-second count without losing core tension.","Drive through your midfoot to stand up at a normal, controlled speed.","Fully extend your hips and knees at the top before beginning the next repetition."],"breathing":"Inhale deeply into your abdomen on the slow descent, hold your breath through the pause, and exhale as you drive back to standing.","cues":["Count your descent: three, two, one.","Own the bottom position.","Keep your chest proud and knees tracking your toes."],"common_faults":[{"fault":"Rushing the eccentric tempo as fatigue sets in.","correction":"Use an internal or audible metronome count to ensure a true three-second descent on every rep."},{"fault":"Collapsing tension or bouncing out of the bottom position.","correction":"Stay actively braced and come to a complete, controlled stop for the prescribed pause."},{"fault":"Heels lifting off the floor during the descent.","correction":"Maintain balanced pressure across your entire foot, driving knees outward to make room for hip depth."}],"safety":{"precautions":["Descend only to a depth you can maintain with a neutral spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bodyweight Tempo Squat","previous_ids":["oec:slow-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Slow Squat","url":"https://wger.de/en/exercise/1963/view-base","license":"CC-BY-SA-4.0","author":"Anon#2"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"substitute-for","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bilateral bodyweight squat performed with an intentionally slowed eccentric phase and a brief pause at the bottom to maximize time under tension and movement control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"box jumps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["plyometric","power","conditioning"],"movement_patterns":["jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic"],"level":"intermediate"},"equipment":{"required":[["plyo-box"]]},"external_ids":{"wger":"1373"},"id":"oec:box-jump","instructions":{"setup":["Stand about one half to one foot away from a sturdy, level plyometric box.","Position your feet roughly hip-width apart with an upright posture and relaxed arms."],"steps":["Initiate a rapid countermovement by hinging at the hips, bending the knees, and swinging your arms backward.","Explosively extend your hips, knees, and ankles while driving your arms forward and up to project yourself into the air.","Tuck your knees slightly in mid-air to clear the top edge of the box.","Land softly and quietly on top of the box with your entire foot in contact, absorbing the impact in a partial squat.","Stand fully upright to complete the repetition by extending your hips and knees.","Step down carefully one foot at a time to return to the starting position."],"breathing":"Inhale sharply as you drop into the countermovement, and exhale forcefully as you drive upward into the jump.","cues":["Swing and spring","Land like a feather","Stand tall at the top","Step down, do not jump down"],"common_faults":[{"fault":"Landing with a loud, heavy thud on the box.","correction":"Absorb the impact actively by flexing your hips and knees, aiming for a whisper-quiet landing."},{"fault":"Jumping down backward off the box.","correction":"Step down one leg at a time to avoid unnecessary and dangerous eccentric shock on the Achilles tendons and knees."},{"fault":"Landing with knees caving inward (valgus collapse).","correction":"Keep your knees tracking directly over your middle toes throughout both takeoff and landing."},{"fault":"Selecting a box that is too high, resulting in an extreme hip tuck rather than vertical displacement.","correction":"Use a box height where you can land in a solid partial squat rather than catching yourself in a deep, precarious crouch."}],"safety":{"precautions":["Ensure the box is on a non-slip surface and will not tip over upon landing.","Clear the landing perimeter of stray equipment like plates or dumbbells."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["height","rpe"]}],"records":{},"reps_counted":"total"},"name":"Box Jump","previous_ids":["oec:box-jumps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: box jumps","url":"https://wger.de/en/exercise/1373/view-base","license":"CC-BY-SA-4.0","author":"tekknokrat@gmx.de"}]},"relations":[{"type":"substitute-for","target":"oec:jump-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bilateral plyometric exercise where you explosively leap from the floor onto an elevated platform, landing softly in an athletic stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"2542"},"id":"oec:boxing","measurement":{"profiles":[{"required":["reps"]}]},"name":"Boxing","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Boxing","url":"https://wger.de/en/exercise/2542/view-base","license":"CC-BY-SA-4.0","author":"SAH"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Counterbalance Squat","kind":"common"},{"text":"Plate Squat","kind":"common"},{"text":"Plate Counterbalance Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["weight-plate","dumbbell"]]},"external_ids":{"wger":"124"},"id":"oec:braced-squat","instructions":{"setup":["Stand tall with feet approximately shoulder-width apart and toes angled slightly outward.","Grip the sides of a weight plate with both hands and extend your arms straight out in front of your chest at shoulder height.","Engage your core and set your shoulder blades down and back."],"steps":["Initiate the movement by unlocking the hips and knees simultaneously, sitting back and down while keeping your arms extended.","Descend until your thighs reach at least parallel to the floor, maintaining an upright torso with the plate acting as a counterbalance.","Pause briefly in the hole without losing tension.","Drive through your midfoot and heels to reverse the movement and stand back up to full hip and knee extension."],"breathing":"Inhale and brace your midsection before descending, hold during the descent, and exhale forcefully as you drive out of the bottom.","cues":["Reach the plate forward as you sit back.","Chest tall, arms parallel to the floor.","Spread the floor with your feet."],"common_faults":[{"fault":"Allowing the arms to drop toward the hips during the squat.","correction":"Maintain the plate actively elevated at shoulder level throughout the entire repetition."},{"fault":"Knees caving inward (valgus collapse) during the ascent.","correction":"Actively track knees over your middle toes as you descend and push back up."},{"fault":"Using excessively heavy weight that causes shoulder fatigue or spinal flexion.","correction":"Use a light-to-moderate plate; the load is intended to provide balance and core bracing, not to max out arm strength."}],"safety":{"precautions":["Select a load light enough that you can hold it horizontally with extended arms for the full duration of the set without shoulder strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Braced Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Braced Squat","url":"https://wger.de/en/exercise/124/view-base","license":"CC-BY-SA-4.0","author":"sevae"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-goblet-squat"},{"type":"variation-of","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A squat variation performed while holding a weight plate straight out in front of the chest to challenge anterior core stability and provide a counterbalance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"The Bretzel","kind":"common"},{"text":"Bretzel 1.0","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"piriformis","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"obliques","role":"stretched"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["stretch","mobility-drill","rotation"],"mechanics":"not-applicable","force":"static","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["mat","strap","foam-roller"],"required":[]},"external_ids":{"wger":"1577"},"id":"oec:bretzel-stretch","instructions":{"setup":["Lie on your right side with your head supported by a block, pad, or your arm.","Bring your top (left) hip and knee up to roughly 90 degrees of flexion.","Hold your top knee down against the floor or a foam roller using your bottom (right) hand.","Bend your bottom (right) knee backward, reach back with your top (left) hand, and grasp your right ankle or foot."],"steps":["Inhale deeply to expand your ribcage.","Exhale slowly and rotate your top (left) shoulder backward toward the floor, turning your head to follow.","Gently draw the bottom thigh further into extension by pulling lightly on the foot while keeping the top knee pinned to the ground.","Hold the position, relaxing deeper into thoracic rotation and hip extension with each exhalation.","Carefully release both legs, return to side-lying, and repeat on the opposite side."],"breathing":"Take slow, deep diaphragmatic breaths, using each long exhale to sink further into the rotation and hip stretch.","cues":["Pin the top knee down","Rotate through the ribs, not just the neck","Exhale to melt toward the floor"],"common_faults":[{"fault":"Top knee lifting off the ground or block as the shoulder turns.","correction":"Keep the bottom hand firmly holding the top knee down; elevate the knee on a foam roller or pad if mobility is restricted."},{"fault":"Excessive hyperextension of the lower back instead of hip extension.","correction":"Keep your core gently engaged and maintain top-hip flexion to lock the pelvis and lumbar spine."},{"fault":"Straining the neck by forcing the head backward before the torso rotates.","correction":"Support your head on a block or pillow and allow the neck to rotate naturally in line with the thoracic spine."}],"safety":{"precautions":["Do not force the shoulder or knee to the floor if you experience sharp knee, hip impingement, or lower back pain; reduce the stretch depth or use props."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Bretzel Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bretzel stretch","url":"https://wger.de/en/exercise/1577/view-base","license":"CC-BY-SA-4.0","author":"mountain.potato"}]},"setup":{"position":"side-lying"},"status":"active","summary":"A full-body rotational mobility exercise that stretches the thoracic spine, hip flexors, quadriceps, and glutes simultaneously."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bronco Shuttle Run","kind":"common"},{"text":"Rugby Bronco","kind":"common"},{"text":"Bronco Shuttle Test","kind":"common"},{"text":"Bronco","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hip-flexors","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["inversion","eversion"]}]},"classification":{"modalities":["conditioning","cardio","sport"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cone"]]},"external_ids":{"wger":"1579"},"id":"oec:bronco-test","instructions":{"setup":["Set out cones along a straight running lane at 0 meters (start line), 20 meters, 40 meters, and 60 meters.","Take an athletic two-point stance directly behind the 0-meter starting line."],"steps":["Sprint forward to the 20-meter line, touch or cross the line, and sprint back to the 0-meter line.","Immediately turn and sprint forward to the 40-meter line, touch or cross the line, and sprint back to the 0-meter line.","Immediately turn and sprint forward to the 60-meter line, touch or cross the line, and sprint back across the 0-meter line to complete one round (240 meters).","Without pausing, repeat this entire shuttle sequence four more times for a total of five rounds (1,200 meters total).","Stop the timer the moment you cross the 0-meter line at the end of the fifth 60-meter return sprint."],"breathing":"Maintain controlled, rhythmic deep breathing throughout the test, focusing on steady exhalations during turns.","cues":["Drop your center of gravity to decelerate into each turn.","Drive hard out of the turn with short, powerful strides.","Alternate your turning lead leg to distribute fatigue evenly."],"common_faults":[{"fault":"Cutting turns short before touching or crossing the marker line.","correction":"Ensure your lead foot touches or clearly crosses the cone line on every single turn."},{"fault":"Sprinting the first round at maximum effort and suffering severe premature exhaustion.","correction":"Pace the opening round at a controlled, high-threshold tempo rather than an all-out sprint to keep lap splits consistent."},{"fault":"Always turning off the same leg, overloading one side and slowing directional changes.","correction":"Alternate the planting and turning leg between lines to balance fatigue and maintain sharp changes of direction."}],"safety":{"precautions":["Ensure appropriate footwear with solid traction for the running surface (cleats for grass/turf, running shoes for track) to prevent slipping during rapid directional changes.","Complete a thorough dynamic warm-up including sprint accelerations and decelerations prior to testing."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["heart-rate","rpe"]}],"records":{},"reps_counted":"total"},"name":"Bronco Test","previous_ids":["oec:bronco"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bronco","url":"https://wger.de/en/exercise/1579/view-base","license":"CC-BY-SA-4.0","author":"MU5H"}]},"setup":{"position":"moving"},"status":"active","summary":"A maximal-effort conditioning shuttle test consisting of five continuous rounds of 20-meter, 40-meter, and 60-meter out-and-back sprints totaling 1,200 meters."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rear-Foot Elevated Split Squat","kind":"common"},{"text":"RFESS","kind":"abbreviation"},{"text":"Bulgarian split squats left","kind":"common"},{"text":"Bulgarian split squats right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["lunge","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["bench","plyo-box","step","chair"]]},"external_ids":{"wger":"988,989"},"id":"oec:bulgarian-split-squat","instructions":{"setup":["Stand approximately two feet in front of a flat bench or sturdy elevation, facing away from it.","Reach one leg backward and place the top of your foot or toes onto the bench.","Ensure your front foot is set far enough forward that your shin stays relatively upright or comfortably tracks forward, with your hips square and feet roughly hip-width apart."],"steps":["Lower your body under control by flexing your front knee and hip, allowing the back knee to descend toward the floor.","Descend until your front thigh is roughly parallel to the ground and your back knee hovers just above the floor.","Drive through the midfoot and heel of your front foot to extend your hip and knee, returning to the start position.","Complete the desired repetitions on one side before switching legs."],"breathing":"Inhale as you lower your body toward the floor; exhale forcefully as you drive through the front foot back to the top.","cues":["Keep most of your weight on the front leg","Drop the back knee straight down","Stay tall through the torso with a slight forward lean at the hips"],"common_faults":[{"fault":"Front foot placed too close to the bench, causing excessive heel lift and knee shear.","correction":"Step slightly farther forward so the front foot can stay firmly planted on the floor throughout the descent."},{"fault":"Front knee collapsing inward into valgus during the movement.","correction":"Actively track your working knee in line with your second and third toes."},{"fault":"Pushing excessively through the rear foot rather than loading the front leg.","correction":"Treat the rear leg as a kickstand for balance; drive upward almost entirely through the front foot."}],"safety":{"precautions":["Perform near a wall or sturdy object if you need light hand support for balance when learning the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Bulgarian Split Squat","previous_ids":["oec:bulgarian-split-squats-left","oec:bulgarian-split-squats-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bulgarian split squats left","url":"https://wger.de/en/exercise/988/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Bulgarian split squats right","url":"https://wger.de/en/exercise/989/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:dumbbell-bulgarian-split-squat"},{"type":"substitute-for","target":"oec:forward-lunge"},{"type":"substitute-for","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:step-up"}],"setup":{"position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A unilateral lower-body exercise where the rear foot is elevated on a bench or platform to challenge the quads, glutes, and balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Burpees","kind":"common"},{"text":"Chest-to-Floor Burpee","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["horizontal-adduction","flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","calisthenics","cardio","plyometric"],"movement_patterns":["horizontal-push","squat","jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"132"},"id":"oec:burpee","instructions":{"setup":["Stand upright with your feet shoulder-width apart and your arms at your sides."],"steps":["Hinge at the hips and bend your knees to place your hands flat on the floor directly beneath your shoulders.","Jump or step both feet back into a full plank position.","Lower your chest and thighs completely to the floor under control.","Press through your palms to push your body up while snapping your feet forward outside your hands into a low squat.","Explode upward into a vertical jump, reaching your hands overhead, and land softly to absorb impact."],"breathing":"Inhale as you drop down to the floor, exhale forcefully as you press up and jump.","cues":["Hands down, feet back.","Chest to floor.","Snap the hips forward.","Jump and reach tall."],"common_faults":[{"fault":"Sagging the lower back and hyperextending the spine while pushing off the floor.","correction":"Brace your core firmly to keep your torso rigid as you press up from the ground."},{"fault":"Landing flat-footed with straight knees after the jump.","correction":"Absorb the landing softly on the balls of your feet and immediately bend your knees."}],"safety":{"precautions":["Ensure the floor surface is clear and non-slip before performing rapid jumps."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Burpee","previous_ids":["oec:burpees"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Burpees","url":"https://wger.de/en/exercise/132/view-base","license":"CC-BY-SA-4.0","author":"er0355"}]},"relations":[{"type":"progression-of","target":"oec:no-push-up-burpee"},{"type":"progression-of","target":"oec:squat-thrust"},{"type":"regression-of","target":"oec:dumbbell-devil-press"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body calisthenic movement transitioning from a standing position down into a push-up and finishing with an explosive vertical jump."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Butchers Block Stretch","kind":"misspelling"},{"text":"Bench Prayer Stretch","kind":"common"},{"text":"Kneeling Lat and Triceps Stretch","kind":"common"},{"text":"Elbows-on-Bench Lat Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"triceps-long-head","role":"stretched"},{"muscle":"teres-major","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["flexion"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["bench","plyo-box","chair"]]},"external_ids":{"wger":"1710"},"id":"oec:butcher-s-block-stretch","instructions":{"setup":["Kneel on the floor facing a flat bench or box, placing a mat under your knees if needed for comfort.","Place both elbows shoulder-width apart on the edge of the bench with your palms pressed together or holding a light dowel."],"steps":["Shift your hips back toward your heels while allowing your head and chest to drop between your arms toward the floor.","Bend your elbows deeply to bring your hands back toward the base of your neck or upper back.","Hold the position while maintaining deep, controlled breathing, feeling the stretch through the lats, triceps, and upper back.","Carefully lift your chest and bring your hands forward to release the tension."],"breathing":"Breathe slowly and deeply through your nose, using each exhalation to sink gently deeper into the stretch without forcing it.","cues":["Sink chest toward the floor","Elbows stay fixed on the bench","Thumbs reach for your upper back","Lengthen your spine without arching your lower back"],"common_faults":[{"fault":"Excessively arching the lower back to compensate for stiff shoulders.","correction":"Brace your core gently and keep your ribcage down, focusing extension through the mid-to-upper back."},{"fault":"Allowing elbows to flare excessively wide.","correction":"Maintain elbows at shoulder width throughout the hold to keep the stretch centered on the lats and triceps."}],"safety":{"precautions":["Discontinue the stretch if you experience sharp anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Butcher's Block Stretch","previous_ids":["oec:butchers-block-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butchers Block Stretch","url":"https://wger.de/en/exercise/1710/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"kneeling","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A kneeling mobility stretch performed with elbows elevated on a bench to open the latissimus dorsi, triceps, and thoracic spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Butt Kicks","kind":"common"},{"text":"Bum Kicks","kind":"common"},{"text":"Heel Flicks","kind":"common"},{"text":"Talons Fesses","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"calves","role":"synergist"},{"muscle":"glutes","role":"synergist"},{"muscle":"quadriceps","role":"stretched"},{"muscle":"abdominals","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["conditioning","calisthenics","plyometric"],"movement_patterns":["gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1285"},"id":"oec:butt-kick","instructions":{"setup":["Stand tall with feet hip-width apart and arms relaxed at your sides bent at 90 degrees.","Engage your core and maintain an upright posture with a very slight forward lean from the ankles."],"steps":["Push off the ball of one foot and forcefully flex the knee, driving that heel straight up toward your glute.","Land lightly on the ball of the foot while immediately driving the opposite heel up toward the glute.","Maintain a quick, rhythmic cadence either in place or traveling forward, pumping your arms in sync with your legs."],"breathing":"Breathe rhythmically and continuously in time with your stride cadence.","cues":["Heels to butt","Stay light on your toes","Keep thighs pointed down","Quick feet"],"common_faults":[{"fault":"Kicking the knees forward into high knees instead of flexing straight back.","correction":"Focus on driving the heel directly beneath your hip up to touch the glute while keeping the thigh pointing predominantly downward."},{"fault":"Excessive forward torso bend.","correction":"Brace the abdominals and keep your chest lifted, maintaining a tall posture throughout the movement."},{"fault":"Landing heavy on flat feet or heels.","correction":"Stay springy and land softly on the balls of your feet."}],"safety":{"precautions":["Ensure adequate floor traction to prevent slipping when performing at high speed."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","rpe"]},{"required":["distance","duration"],"optional":["heart-rate","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Butt Kick","previous_ids":["oec:talons-fesses"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Talons fesses","url":"https://wger.de/en/exercise/1285/view-base","license":"CC-BY-SA-4.0","author":"painDpice"}]},"relations":[{"type":"variation-of","target":"oec:running"}],"setup":{"position":"moving","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic running drill where the heels are rapidly driven toward the glutes to warm up the hamstrings and reinforce quick knee flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"CrossFit Sit-Up","kind":"common"},{"text":"Baddha Konasana Sit-Up","kind":"common"},{"text":"Butterfly Sit Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1476"},"id":"oec:butterfly-sit-up","instructions":{"setup":["Lie supine on the floor or an exercise mat, optionally placing an abdominal mat under your lower back.","Bring the soles of your feet together and let your knees fall open to the sides in a butterfly position.","Extend your arms overhead so your hands touch the floor behind your head."],"steps":["Contract your abdominals and swing your arms forward to initiate the ascent.","Roll your spine off the floor and flex at the hips until your torso reaches a fully upright position.","Touch the floor in front of your toes or touch your feet with both hands.","Reverse the movement by unrolling your spine under control until your back and arms return to the floor overhead."],"breathing":"Exhale as you sit up to the top, and inhale as you lower yourself back to the floor.","cues":["Soles together, knees out","Roll up vertebrae by vertebrae","Touch the floor behind, touch the toes in front"],"common_faults":[{"fault":"Allowing the knees to collapse inward during the movement.","correction":"Keep the hips externally rotated and knees flared outward throughout the entire repetition."},{"fault":"Slamming the spine onto the floor on the descent.","correction":"Control the lowering phase by rolling down through the spine rather than flopping backward."}],"safety":{"precautions":["Individuals with lower back discomfort may benefit from using a contoured abdominal mat to support the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Butterfly Sit-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly Sit Up","url":"https://wger.de/en/exercise/1476/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:sit-up"},{"type":"substitute-for","target":"oec:sit-up"}],"setup":{"position":"supine"},"status":"active","summary":"A bodyweight sit-up performed with the soles of the feet together and knees flared wide to reduce hip flexor recruitment and target the abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Butterfly Stretch","kind":"common"},{"text":"Seated Groin Stretch","kind":"common"},{"text":"Bound Angle Pose","kind":"common"},{"text":"Baddha Konasana","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"adductor-longus","role":"stretched"},{"muscle":"adductor-brevis","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"gracilis","role":"stretched"},{"muscle":"pectineus","role":"stretched"}],"joints":[{"joint":"hip","actions":["abduction","external-rotation"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"not-applicable","force":"static","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["frontal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1843"},"id":"oec:butterfly-stretch","instructions":{"setup":["Sit upright on the floor with your legs bent in front of you.","Bring the soles of your feet together and let your knees fall outward toward the floor.","Grasp your feet or ankles with your hands and draw your heels comfortably toward your pelvis while maintaining a tall, neutral spine."],"steps":["Engage your posture by lifting through the chest and gently pulling your shoulders down and back.","Allow gravity to lower your knees toward the floor, optionally using your elbows to apply gentle, even pressure to your inner thighs.","Maintain a steady stretch in the groin without bouncing or forcing your knees down.","Hold the position for the prescribed duration, then gently release and return your legs to center."],"breathing":"Breathe deeply and slowly throughout the stretch, using each exhalation to relax deeper into hip abduction.","cues":["Sit tall through the crown of your head","Let the knees fall naturally","Hinge from the hips, do not round the back"],"common_faults":[{"fault":"Rounding the lower back and slouching to bring the chest forward.","correction":"Keep the spine upright and pelvis neutral; hinge forward from the hips only as far as mobility allows without lumbar flexion."},{"fault":"Bouncing the knees aggressively.","correction":"Hold a smooth, static position and allow the adductors to release gradually."}],"safety":{"precautions":["Avoid aggressive downward force on the knees if you experience hip or knee joint discomfort.","Sit on an elevated mat or yoga block if tight hips cause excessive lower back rounding."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Butterfly Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly Stretch","url":"https://wger.de/en/exercise/1843/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated static stretch that targets the inner thighs and groin by bringing the soles of the feet together and lowering the knees outward."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating High Cable Row","kind":"common"},{"text":"Standing Alternating Cable High Row","kind":"common"},{"text":"High Cable Alternating Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["retraction","depression","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1486"},"id":"oec:cable-alternating-high-row","instructions":{"setup":["Set a cable pulley to a high position above head height and attach a single D-handle.","Grip the handle with one hand and take a step back from the cable stack into a stable, staggered stance.","Extend your working arm upward along the line of the cable, bracing your core and keeping your chest tall."],"steps":["Drive your elbow down and back toward your hip, retracting your shoulder blade as you pull the handle to your lower ribcage.","Pause momentarily at peak contraction while resisting excessive torso twist.","Control the weight back to the fully extended starting position under tension.","Switch hands and shift your stance to repeat the movement on the opposite side."],"breathing":"Exhale as you pull the cable toward your torso and inhale as you return the arm to full extension.","cues":["Drive the elbow to your hip pocket.","Keep your chest proud and resist twisting.","Control the stretch at the top."],"common_faults":[{"fault":"Excessive torso rotation and momentum to move the load.","correction":"Brace your core and keep your shoulders relatively square, using the back muscles to pull rather than swinging your torso."},{"fault":"Shrugging the shoulder toward the ear during the pull.","correction":"Depress your shoulder blade and lead the movement by driving the elbow downward."}],"safety":{"precautions":["Maintain a solid staggered stance to avoid being pulled off balance by the cable."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Alternating High Row","previous_ids":["oec:alternating-high-cable-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternating High Cable Row","url":"https://wger.de/en/exercise/1486/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:single-arm-cable-high-row"},{"type":"substitute-for","target":"oec:single-arm-cable-high-row"},{"type":"substitute-for","target":"oec:half-kneeling-cable-high-row"}],"setup":{"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A standing cable exercise where you alternately row a high pulley downward and back toward your torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Behind-the-Back Cable Lateral Raise","kind":"common"},{"text":"Behind-the-Back Cable Side Raise","kind":"common"},{"text":"Side lateral raise - Back (Cable)","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"1753"},"id":"oec:cable-behind-the-back-lateral-raise","instructions":{"setup":["Set the cable pulley to its lowest position and attach a single D-handle or cuff.","Stand facing away from the weight stack with the pulley directly behind your non-working side.","Reach behind your back with the working hand to grasp the handle, allowing the cable to cross behind your hips.","Take a small step forward to clear your glutes and place tension on the cable, keeping an upright posture with a slight soft bend in the working elbow."],"steps":["Initiate the movement by raising your working arm out to the side away from your body in the scapular plane.","Continue raising until your elbow and hand reach approximately shoulder height.","Pause momentarily at the top to accentuate the contraction in the side deltoid.","Lower the handle slowly under control along the same path back to the starting position behind your hips."],"breathing":"Exhale as you raise the arm out to the side; inhale smoothly as you lower the weight back behind you.","cues":["Lead with the elbow, not the wrist.","Reach out toward the walls rather than straight up.","Keep the torso stationary and resist twisting toward the cable."],"common_faults":[{"fault":"Swinging the torso or using momentum to bounce the weight up.","correction":"Reduce the load, brace the core, and execute the rep with a strict, controlled tempo."},{"fault":"Shrugging excessively with the upper traps before deltoid abduction begins.","correction":"Keep the shoulder blade depressed at the start and focus on pushing the elbow outward."},{"fault":"Letting the cable drag across clothing or catch on the glutes.","correction":"Step slightly farther forward so the cable travels freely behind your hips."}],"safety":{"precautions":["Avoid raising the arm excessively above shoulder level if you experience anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Behind-the-Back Lateral Raise","previous_ids":["oec:side-lateral-raise-back-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side lateral raise - Back (Cable)","url":"https://wger.de/en/exercise/1753/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:cable-lateral-raise"},{"type":"variation-of","target":"oec:cable-single-arm-lateral-raise"},{"type":"substitute-for","target":"oec:behind-the-back-cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-leaning-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral shoulder isolation exercise where a low cable passes behind the body to target the lateral deltoid through abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Cable Fly","kind":"common"},{"text":"Cable Bent-Over Chest Fly","kind":"common"},{"text":"Bent over Cable Flye","kind":"misspelling"},{"text":"Bent-Over Cable Crossover","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1469"},"id":"oec:cable-bent-over-fly","instructions":{"setup":["Set both pulleys on a dual-cable station to roughly shoulder height or slightly higher.","Attach single D-handles to each pulley and grasp one in each hand.","Take a step forward into a staggered stance and hinge forward at the hips, maintaining a neutral spine with your torso angled around 45 to 60 degrees from horizontal.","Extend your arms out to your sides with a slight, fixed bend at the elbows."],"steps":["Bring the handles forward and together in a hugging motion by contracting your chest.","Squeeze your pectorals firmly at the peak contraction as your hands meet in front of your chest.","Slowly reverse the motion under control, allowing your arms to open wide until you feel a deep stretch in your chest.","Maintain the fixed bend in your elbows and rigid torso position throughout the entire repetition."],"breathing":"Inhale as you open your arms and stretch the chest; exhale forcefully as you bring the handles together.","cues":["Hug a wide tree barrel.","Keep a fixed bend in the elbows.","Lead with the inner elbows to feel the chest contract."],"common_faults":[{"fault":"Turning the fly into a press by excessively bending and extending the elbows.","correction":"Lock a slight bend in your elbows and keep that angle constant throughout the entire set."},{"fault":"Using torso momentum or rocking back and forth to move the weight.","correction":"Brace your core and plant your feet firmly; only your shoulder joints should move."},{"fault":"Allowing the shoulders to roll forward and shrug up during the contraction.","correction":"Keep your shoulder blades depressed and stable to isolate the pectoral muscles."}],"safety":{"precautions":["Do not let the cables jerk your shoulders into hyper-extension at the end of the eccentric phase."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Bent-Over Fly","previous_ids":["oec:bent-over-cable-flye"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent over Cable Flye","url":"https://wger.de/en/exercise/1469/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:cable-crossover"},{"type":"substitute-for","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:seated-cable-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","stance":{"kind":"staggered"}},"status":"active","summary":"A cable isolation exercise that targets the chest muscles by horizontally adducting the arms while hinged forward at the hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Curl","kind":"common"},{"text":"Standing Cable Curl","kind":"common"},{"text":"Low Cable Biceps Curl","kind":"common"},{"text":"Biceps Curl With Cable","kind":"common"},{"text":"Straight Bar Cable Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"95,912"},"id":"oec:cable-biceps-curl","instructions":{"setup":["Attach a straight or EZ-curl bar to a low cable pulley.","Stand facing the pulley with feet hip-width apart and grasp the bar with an underhand, shoulder-width grip.","Step back slightly so there is tension on the cable with arms fully extended and elbows tucked close to your torso."],"steps":["Keeping your upper arms stationary by your sides, curl the bar upward toward your shoulders by flexing your elbows.","Squeeze your biceps hard at the peak contraction.","Slowly lower the bar back to the starting position under control, fully extending your elbows before beginning the next rep."],"breathing":"Exhale as you curl the weight upward; inhale as you lower it back down.","cues":["Pin your elbows to your sides","Move only your forearms","Control the descent against the cable's pull"],"common_faults":[{"fault":"Swinging the torso to build momentum","correction":"Keep your core braced and stand upright, reducing the load if necessary to eliminate body swing."},{"fault":"Allowing elbows to drift forward excessively during the curl","correction":"Lock the upper arms along the ribcage so the biceps perform the work rather than the anterior deltoids."},{"fault":"Cutting the eccentric range short","correction":"Lower the bar all the way until the elbows reach full extension to take advantage of continuous cable tension."}],"safety":{"precautions":["Maintain a stable base of support and avoid hyperextending the lower back under heavy loads"],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Biceps Curl","previous_ids":["oec:biceps-curl-with-cable","oec:straight-bar-cable-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Curl With Cable","url":"https://wger.de/en/exercise/95/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Straight Bar Cable Curls","url":"https://wger.de/en/exercise/912/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:cable-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"substitute-for","target":"oec:machine-biceps-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing isolation exercise that uses a low cable pulley to maintain constant tension on the elbow flexors throughout the entire range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Fly","kind":"common"},{"text":"Cable Crossover Fly","kind":"common"},{"text":"Standing Cable Fly","kind":"common"},{"text":"Fly With Cable","kind":"common"},{"text":"Cable Fly Middle Chest","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"237,1689"},"id":"oec:cable-chest-fly","instructions":{"setup":["Set the cable pulleys to approximately chest height and attach a single D-handle to each side.","Grasp a handle in each hand, step forward into the center of the station into a staggered stance, and lean slightly forward at the torso.","Position your arms out to your sides with a slight, fixed bend in your elbows and your palms facing forward."],"steps":["Bring both handles forward and inward along a wide arc until your hands meet in front of your chest.","Squeeze your chest muscles firmly at the peak contraction.","Reverse the movement under control, allowing your arms to open out wide until you feel a comfortable stretch across your pectorals.","Maintain the same slight bend in your elbows throughout the entire repetition."],"breathing":"Inhale as you open your arms and stretch the chest; exhale as you bring the handles together in front of you.","cues":["Hug a wide tree barrel.","Lock your elbows in place.","Lead with the inner elbows, not the hands."],"common_faults":[{"fault":"Turning the fly into a chest press by excessively bending and extending the elbows.","correction":"Maintain a fixed, slight bend in the elbows throughout the full range of motion."},{"fault":"Swinging the torso to build momentum.","correction":"Brace your core and keep your torso angle steady throughout the set."},{"fault":"Allowing the shoulders to shrug up toward the ears.","correction":"Keep your shoulder blades depressed and retracted at the start, only allowing natural protraction as your hands meet."}],"safety":{"precautions":["Do not overstretch the shoulder joint at the back of the movement; stop when your elbows align with your torso."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Chest Fly","previous_ids":["oec:fly-with-cable","oec:cable-fly-middle-chest"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Fly With Cable","url":"https://wger.de/en/exercise/237/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Cable Fly Middle Chest","url":"https://wger.de/en/exercise/1689/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"substitute-for","target":"oec:cable-crossover"},{"type":"substitute-for","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A standing isolation exercise that uses dual cable pulleys to provide continuous tension across the chest through horizontal adduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Seated Cable Row","kind":"common"},{"text":"Long Pulley Row","kind":"regional"},{"text":"V-Bar Seated Cable Row","kind":"common"},{"text":"Seated Cable Row","kind":"common"},{"text":"Long-Pulley, Narrow","kind":"common"},{"text":"Seated V-Grip Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"395,1928"},"id":"oec:cable-close-grip-seated-row","instructions":{"setup":["Attach a close-grip V-handle to the low pulley of a seated cable row station.","Sit on the bench with your feet firmly planted on the footrests and knees slightly bent.","Grasp the handles with a neutral grip and push back until your torso is upright with your arms fully extended."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows straight back tight to your torso.","Continue pulling until the handle reaches your lower abdomen.","Pause briefly at peak contraction while keeping your chest tall.","Reverse the movement with control, allowing your arms to straighten and scapulae to protract without rounding your lower back."],"breathing":"Inhale as you extend your arms forward; exhale as you pull the handle into your abdomen.","cues":["Drive the elbows back.","Chest tall, shoulders down.","Do not swing your torso."],"common_faults":[{"fault":"Excessive torso swing using momentum to pull the weight.","correction":"Keep your torso stationary with a slight natural forward-and-back hinge limited to the hips."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Depress your shoulder blades and focus on pulling the elbows down and back."},{"fault":"Rounding the lumbar spine under load.","correction":"Maintain neutral spine alignment and brace your core throughout the movement."}],"safety":{"precautions":["Keep a slight bend in your knees to protect your lower back and hamstrings."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Close-Grip Seated Row","previous_ids":["oec:long-pulley-narrow","oec:seated-v-grip-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Long-Pulley, Narrow","url":"https://wger.de/en/exercise/395/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Seated V-Grip Row","url":"https://wger.de/en/exercise/1928/view-base","license":"CC-BY-SA-4.0","author":"amaesc"}]},"relations":[{"type":"variation-of","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:machine-close-grip-row"},{"type":"substitute-for","target":"oec:machine-seated-row"},{"type":"progression-of","target":"oec:resistance-band-seated-row"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"seated","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated horizontal cable pull using a narrow attachment to develop the latissimus dorsi, rhomboids, and mid-back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Cable Concentration Curl","kind":"common"},{"text":"Single-Arm Cable Concentration Curl","kind":"common"},{"text":"One-Arm Cable Concentration Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1109"},"id":"oec:cable-concentration-curl","instructions":{"setup":["Position a flat bench a short distance in front of a low cable pulley equipped with a single-handle attachment.","Sit on the edge of the bench with your feet spread wide and flat on the floor.","Hinge slightly forward at the hips, grasp the handle with an underhand grip, and brace the back of your working triceps firmly against the inside of your same-side thigh just above the knee.","Place your non-working hand on your opposite thigh or knee for stability."],"steps":["Initiate the movement by flexing your elbow, curling the handle upward toward your shoulder.","Keep your upper arm anchored against your inner thigh without shifting your torso.","Squeeze your biceps forcefully at peak contraction at the top of the curl.","Lower the cable handle under control until your arm is fully extended, maintaining continuous tension on the cable.","Complete all repetitions on one side before switching to the other."],"breathing":"Exhale as you curl the handle upward; inhale as you lower the weight back down with control.","cues":["Lock your elbow into your inner thigh.","Curl your hand toward your shoulder without rocking.","Control the descent; do not let the cable snap your arm down."],"common_faults":[{"fault":"Swinging the torso backward to initiate the curl.","correction":"Keep your torso stationary and braced, moving only at the elbow joint."},{"fault":"Allowing the elbow or upper arm to drift off the inner thigh.","correction":"Maintain constant pressure between the triceps and the inner thigh throughout the entire rep."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Allow the elbow to extend fully under control to take advantage of continuous cable tension."}],"safety":{"precautions":["Avoid hyperextending or violently jarring the elbow at the bottom of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Concentration Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Concentration Curl","url":"https://wger.de/en/exercise/1109/view-base","license":"CC-BY-SA-4.0","author":"cshep442"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-concentration-curl"},{"type":"substitute-for","target":"oec:dumbbell-concentration-curl"},{"type":"variation-of","target":"oec:cable-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A seated unilateral cable curl performed with the upper arm braced against the inner thigh to isolate the elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cross-Cable Triceps Extension","kind":"common"},{"text":"Dual Cable Cross Triceps Extension","kind":"common"},{"text":"High Cable Cross Tricep Extension","kind":"common"},{"text":"Cross-Over Triceps Extension","kind":"common"},{"text":"High-Cable Cross Tricep Extention - NB","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1298"},"id":"oec:cable-cross-triceps-extension","instructions":{"setup":["Set two cable pulleys at or slightly above head height without handles (or with single D-handles).","Stand centered between the pulleys facing away from the stacks, cross your arms to grasp the left cable with your right hand and the right cable with your left hand.","Step slightly forward into a stable hip-width stance, allowing your upper arms to align with the angle of the cables at your sides."],"steps":["Lock your upper arms in place pinned slightly forward and outward from your torso.","Extend both elbows downward and slightly outward along the path of the cables until your arms are fully locked out.","Squeeze your triceps firmly at peak contraction for a brief pause.","Control the weight back under tension by flexing your elbows until your forearms pass roughly ninety degrees."],"breathing":"Exhale as you extend your elbows into lockout; inhale as you return to the flexed position.","cues":["Lock your elbows in space.","Push down and out along the cables.","Control the stretch at the top."],"common_faults":[{"fault":"Drifting the shoulders forward and backward during reps.","correction":"Keep the upper arms stationary; movement should only occur at the elbow joint."},{"fault":"Letting the elbows flare excessively out of line with the cable angle.","correction":"Align your upper arm angle directly with the direction of the cable line of pull."}],"safety":{"precautions":["Do not hyperextend the elbows abruptly under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Cross Triceps Extension","previous_ids":["oec:high-cable-cross-tricep-extention-nb"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High-Cable Cross Tricep Extention - NB","url":"https://wger.de/en/exercise/1298/view-base","license":"CC-BY-SA-4.0","author":"JackSparrow"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-cross-body-triceps-extension"},{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A triceps isolation exercise performed using dual crossed high cables to extend the elbows along the natural line of the upper arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cross-Cable Upright Row","kind":"common"},{"text":"Cable Crossover Upright Row","kind":"common"},{"text":"Shoulder Y-Pull Cable","kind":"misspelling"},{"text":"Dual Cable Upright Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1755"},"id":"oec:cable-cross-upright-row","instructions":{"setup":["Set both pulleys of a dual cable column to their lowest positions and attach single D-handles.","Stand centered between the pulleys facing forward.","Reach across your body to grasp the right handle with your left hand and the left handle with your right hand so the cables cross in front of you.","Stand tall with feet hip-width apart and arms extended downward in front of your thighs."],"steps":["Pull through your elbows, driving them upward and outward toward the ceiling while keeping the handles close to your torso.","Continue raising until your elbows reach approximately shoulder height and hands reach mid-chest level.","Pause briefly at the top to squeeze the lateral deltoids and upper back.","Lower the handles smoothly under control back to the starting position with arms fully extended."],"breathing":"Exhale as you pull the cables upward and inhale as you lower them under control.","cues":["Lead with your elbows","Keep hands close to your body","Elbows high and wide"],"common_faults":[{"fault":"Pulling the elbows excessively above shoulder height.","correction":"Stop the upward pull once your elbows are level with your shoulders to avoid subacromial impingement."},{"fault":"Using torso momentum or leaning back to swing the weight up.","correction":"Brace your core, keep your torso upright, and move only at the shoulders and elbows."},{"fault":"Letting the wrists lead the movement instead of the elbows.","correction":"Focus on driving the elbows toward the ceiling; hands should stay lower than or level with the elbows throughout."}],"safety":{"precautions":["Individuals with existing subacromial shoulder impingement should limit the top range of motion to where elbows remain slightly below shoulder level."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Cross Upright Row","previous_ids":["oec:shoulder-y-pull-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Y-pull cable","url":"https://wger.de/en/exercise/1755/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-wide-grip-upright-row"},{"type":"substitute-for","target":"oec:close-grip-barbell-upright-row"},{"type":"substitute-for","target":"oec:dumbbell-upright-row"},{"type":"substitute-for","target":"oec:ez-bar-upright-row"},{"type":"substitute-for","target":"oec:smith-machine-upright-row"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound shoulder exercise performed on a dual-pulley cable machine with crossed cables to target the lateral deltoids and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Tri Extension - Internal Rotation","kind":"common"},{"text":"Single-Arm Cable Cross-Body Triceps Extension","kind":"common"},{"text":"Cross-Body Cable Triceps Extension","kind":"common"},{"text":"Cross-Body Cable Pushdown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1662"},"id":"oec:cable-cross-body-triceps-extension","instructions":{"setup":["Set the cable pulley to roughly shoulder or upper-chest height.","Grasp the cable end or rubber stopper with a neutral grip using the opposite hand, reaching across your body.","Step slightly away from the stack into a stable staggered stance so the cable is under tension with your upper arm aligned with the line of pull."],"steps":["Fix your upper arm in place across your body and brace your core.","Extend your elbow smoothly outward and downward across your body until your arm is fully straightened.","Pause and squeeze the triceps contraction for a brief moment.","Control the weight back across your torso to full elbow flexion before beginning the next repetition."],"breathing":"Exhale as you extend the elbow, and inhale as you control the return.","cues":["Keep the upper arm pinned in space.","Hinge entirely at the elbow.","Follow the diagonal angle of the cable."],"common_faults":[{"fault":"Swinging the upper arm or shoulder to initiate movement.","correction":"Lock the shoulder joint in place and ensure only the forearm moves."},{"fault":"Twisting the torso to help move the load.","correction":"Brace the core and maintain a rigid, square torso throughout the set."}],"safety":{"precautions":["Select a load that allows complete control and avoids straining the elbow joint at full extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Cross-Body Triceps Extension","previous_ids":["oec:cable-tri-extension-internal-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Tri Extension - Internal Rotation","url":"https://wger.de/en/exercise/1662/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-single-arm-triceps-pushdown"},{"type":"variation-of","target":"oec:cable-cross-triceps-extension"},{"type":"substitute-for","target":"oec:cable-cross-triceps-extension"},{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:single-arm-cable-pushdown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the triceps brachii by extending the elbow across the body along the line of a high cable."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cross-Body Cable Y-Raise","kind":"common"},{"text":"Cable Sword Draw","kind":"common"},{"text":"Single-Arm Cable Y-Raise","kind":"common"},{"text":"Cable D2 Flexion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion","external-rotation"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","rehabilitation","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1458"},"id":"oec:cable-cross-body-y-raise","instructions":{"setup":["Set the cable pulley to its lowest position and attach a single D-handle.","Stand perpendicular or slightly angled to the cable stack, far enough away that the cable has tension.","Reach across your body with the far arm and grasp the handle with a neutral or slightly pronated grip near your opposite hip.","Brace your core, maintain a tall chest, and establish a stable hip-width stance."],"steps":["With a slight, fixed bend in your elbow, initiate the movement by raising your arm diagonally upward and outward across your torso.","Continue raising until your arm reaches an overhead angle roughly 30 to 45 degrees outward from vertical, forming one branch of a 'Y'.","Pause briefly at the top to feel the peak contraction in your deltoid and lower trapezius.","Lower the cable under control along the same diagonal path back to the starting position across your body.","Complete all repetitions on one side before switching to the other."],"breathing":"Exhale as you raise the cable overhead; inhale smoothly as you lower it back across your body.","cues":["Draw the sword diagonally up and out.","Lead with your thumb pointing slightly backward at the top.","Keep your torso quiet and resist rotating your spine."],"common_faults":[{"fault":"Rotating the torso to swing the weight upward.","correction":"Brace the abdominals and isolate the movement strictly to the shoulder and scapula."},{"fault":"Bending and extending the elbow excessively like a triceps press.","correction":"Lock a soft bend in the elbow and keep that joint angle fixed throughout the entire range of motion."},{"fault":"Excessive shrugging toward the ear at the start of the movement.","correction":"Initiate through the shoulder, allowing the scapula to rotate upward naturally as the arm rises rather than forcefully hiking the shoulder first."}],"safety":{"precautions":["Avoid using momentum or excessive weight that compromises shoulder joint positioning.","Stop short of full overhead extension if you experience anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Cross-Body Y-Raise","previous_ids":["oec:cross-body-cable-y-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cross-Body Cable Y-Raise","url":"https://wger.de/en/exercise/1458/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:incline-dumbbell-y-raise"},{"type":"substitute-for","target":"oec:trap-3-raise"},{"type":"substitute-for","target":"oec:dumbbell-scaption"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral cable exercise that trains the deltoids, upper back, and lower trapezius by raising the arm diagonally overhead across the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Cross-over","kind":"common"},{"text":"Standing Cable Crossover","kind":"common"},{"text":"Cable Fly","kind":"common"},{"text":"Cable Fly Lower Chest","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"biceps-brachii","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"323,1691"},"id":"oec:cable-crossover","instructions":{"setup":["Attach single-grip handles to both high or mid-height pulleys of a dual-cable crossover station.","Grasp a handle in each hand, step forward into the center to place tension on the cables, and adopt a staggered stance.","Lean forward slightly from the hips with a tall chest, keeping a slight, fixed bend in your elbows."],"steps":["Sweep your hands forward and inward along a wide arc toward the midline of your body.","Bring your hands together or cross your wrists slightly at full contraction, squeezing the chest hard for a brief pause.","Slowly reverse the motion, opening your arms back out until you feel a deep stretch across your pectorals, maintaining the fixed elbow angle."],"breathing":"Inhale as your arms open into the stretched position; exhale forcefully as you bring your hands together.","cues":["Hug a wide tree barrel","Lead with your inner elbows","Keep the elbow bend locked","Squeeze the chest, not the hands"],"common_faults":[{"fault":"Turning the fly into a chest press by excessively bending and extending the elbows.","correction":"Maintain a consistent slight bend in your elbows throughout the entire range of motion."},{"fault":"Swinging the torso back and forth to generate momentum.","correction":"Brace the core, maintain a stable staggered stance, and keep the torso stationary."},{"fault":"Allowing the shoulders to shrug up toward the ears at the peak stretch.","correction":"Depress your scapulae and keep your shoulders down and back."}],"safety":{"precautions":["Do not allow the weights to pull your arms excessively behind the plane of the torso to avoid anterior shoulder capsule strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Crossover","previous_ids":["oec:cable-cross-over","oec:cable-fly-lower-chest"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Cross-over","url":"https://wger.de/en/exercise/323/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Cable Fly Lower Chest","url":"https://wger.de/en/exercise/1691/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:seated-cable-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A chest isolation exercise performed standing between dual cable pulleys, bringing the arms forward and across the body against constant tension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Biceps Curl","kind":"common"},{"text":"Standing Cable Curl","kind":"common"},{"text":"Cable Bicep Curl","kind":"common"},{"text":"Cable Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1531"},"id":"oec:cable-curl","instructions":{"setup":["Attach a straight bar or EZ-curl bar to a cable pulley set to its lowest position.","Face the cable stack, grasp the bar with a shoulder-width underhand grip, and step back slightly to establish tension on the cable.","Stand tall with feet hip-width apart, chest upright, and elbows pinned close to your ribs."],"steps":["Exhale and curl the bar upward toward your shoulders by flexing your elbows, keeping your upper arms stationary.","Squeeze your biceps firmly at the top of the contraction.","Inhale as you lower the bar under control, extending your elbows back to the starting position without letting the weight stack touch down."],"breathing":"Exhale as you curl the bar upward and inhale as you lower it back to full extension.","cues":["Keep your elbows pinned to your sides.","Move only your forearms.","Control the descent; do not let the cable snap down."],"common_faults":[{"fault":"Swinging the torso backward to use momentum.","correction":"Brace your core and select a lighter weight that allows you to remain completely upright."},{"fault":"Allowing the elbows to drift forward excessively during the curl.","correction":"Keep upper arms perpendicular to the floor to isolate the elbow flexors."}],"safety":{"precautions":["Ensure the attachment carabiner is fully locked before loading the cable."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Curl","previous_ids":["oec:cable-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Curls","url":"https://wger.de/en/exercise/1531/view-base","license":"CC-BY-SA-4.0","author":"Brigade7938"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"variation-of","target":"oec:barbell-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing isolation exercise that uses a low cable pulley to maintain constant tension on the elbow flexors throughout the curl."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Drag Pushdown","kind":"common"},{"text":"Cable Drag Triceps Pushdown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1481"},"id":"oec:cable-drag-pushdown","instructions":{"setup":["Attach a rope or straight bar to a high cable pulley.","Stand facing the stack with a stable hip-width stance and grasp the attachment.","Hinge slightly forward at the hips while maintaining a neutral spine and drawn-in core.","Pull your elbows backward slightly past the line of your torso and pin them in place."],"steps":["Push the attachment downward, dragging it as close along your torso as possible.","Extend your elbows fully at the bottom to achieve a peak contraction in the triceps.","Squeeze firmly for a brief pause without letting your elbows drift forward.","Reverse the movement by bending at the elbows with control, allowing the attachment to travel back up along your body while keeping your upper arms stationary."],"breathing":"Exhale as you push down and fully extend your elbows; inhale as you return the weight under control.","cues":["Keep elbows pinned behind the ribs","Drag close to the body","Lock out the elbows fully at the bottom"],"common_faults":[{"fault":"Elbows drifting forward during the descent or return.","correction":"Engage your upper back and lats to keep the elbows locked slightly behind your torso throughout the entire set."},{"fault":"Allowing the cable attachment to swing away from the torso.","correction":"Keep the hands tight to your body throughout the range of motion as if scraping your sides."}],"safety":{"precautions":["Select a load that allows full elbow lockout without using momentum or trunk swing."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Drag Pushdown","previous_ids":["oec:drag-pushdown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Drag Pushdown","url":"https://wger.de/en/exercise/1481/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A triceps pushdown variation performed by pinning the elbows behind the torso and extending the arms close to the body to emphasize the shortened position of the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse EZ-Bar Cable Curl","kind":"common"},{"text":"Cable Reverse EZ-Bar Curl","kind":"common"},{"text":"EZ-Bar Cable Reverse Curl","kind":"common"},{"text":"Cable Reverse Curl","kind":"common"},{"text":"SZ-Bar Cable Curl","kind":"regional"},{"text":"Reverse EZ Bar Cable Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-extensors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"914"},"id":"oec:cable-ez-bar-reverse-curl","instructions":{"setup":["Attach an EZ-bar to a low pulley cable station.","Stand facing the machine with feet hip-width apart and a slight bend in your knees.","Grasp the bar with a pronated (overhand) grip on the angled portions of the bar.","Stand fully upright with your arms extended downward, shoulders retracted, and elbows tucked close to your torso."],"steps":["Keeping your upper arms stationary against your sides, curl the bar upward by flexing your elbows.","Continue lifting until your forearms are nearly vertical and you achieve a strong contraction in the forearms and upper arms.","Pause briefly at the top while keeping your wrists rigid and neutral.","Lower the bar smoothly along the same path under control until your elbows are fully extended."],"breathing":"Exhale as you curl the bar upward and inhale as you lower it back down.","cues":["Keep elbows pinned to your ribs","Lock your wrists straight","Control the weight on the way down"],"common_faults":[{"fault":"Swinging the torso to use momentum to move the weight.","correction":"Brace your core and keep your upper body still throughout the entire movement."},{"fault":"Allowing the elbows to drift forward or flare out.","correction":"Keep your upper arms stationary and tightly tucked to ensure the stress stays on the elbow flexors."},{"fault":"Letting the wrists extend back or flex excessively under load.","correction":"Keep your wrists firmly locked in a neutral alignment with your forearms."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable EZ-Bar Reverse Curl","previous_ids":["oec:reverse-ez-bar-cable-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse EZ Bar Cable Curls","url":"https://wger.de/en/exercise/914/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:ez-bar-reverse-curl"},{"type":"substitute-for","target":"oec:ez-bar-reverse-curl"},{"type":"substitute-for","target":"oec:barbell-reverse-curl"},{"type":"substitute-for","target":"oec:cable-hammer-curl"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A cable isolation exercise that targets the brachialis and brachioradialis using a pronated grip on an EZ-bar attachment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Shoulder External Rotation","kind":"common"},{"text":"Standing Cable External Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"142"},"id":"oec:cable-external-rotation","instructions":{"setup":["Set the cable pulley to elbow height and attach a single D-handle.","Stand perpendicular to the cable machine so the working arm is furthest from the weight stack.","Grasp the handle with a neutral grip and tuck your elbow tightly against your flank, bent to 90 degrees.","Step away slightly to create light initial tension on the cable while keeping your core braced and shoulders back."],"steps":["Keeping your elbow pinned to your side at a 90-degree angle, rotate your forearm outward away from your torso.","Continue rotating as far as comfortable without twisting your torso or letting your elbow drift away from your body.","Pause briefly at the peak contraction.","Slowly reverse the movement, controlling the cable back across your abdomen to the starting position."],"breathing":"Exhale as you rotate your arm outward, and inhale as you return to the starting position.","cues":["Elbow pinned like a door hinge","Rotate from the shoulder, not the wrist","Keep the torso square"],"common_faults":[{"fault":"Allowing the elbow to flare away from the ribcage during rotation.","correction":"Keep the upper arm pinned to your side; place a small rolled towel between your elbow and torso to monitor contact."},{"fault":"Rotating the torso to swing the weight.","correction":"Brace your core and keep your hips and chest facing straight ahead throughout the movement."},{"fault":"Using excessive weight and compromising range of motion.","correction":"Select a light resistance that allows strict, isolated rotation without compensatory momentum."}],"safety":{"precautions":["Avoid using heavy loads; rotator cuff muscles require strict control rather than maximal resistance."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable External Rotation","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable External Rotation","url":"https://wger.de/en/exercise/142/view-base","license":"CC-BY-SA-3.0","author":"lauroernesto"}]},"relations":[{"type":"substitute-for","target":"oec:cable-shoulder-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-side-lying-external-rotation"},{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing cable isolation exercise targeting the external rotators of the shoulder to improve rotator cuff strength and joint stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Face Pull","kind":"common"},{"text":"Facepull","kind":"misspelling"},{"text":"Cable Rope Face Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["resistance-band"],"required":[["cable"]]},"external_ids":{"wger":"222"},"id":"oec:cable-face-pull","instructions":{"setup":["Attach a dual-handled rope to a cable pulley positioned at upper-chest to eye height.","Grasp the rope with both hands using a neutral or overhand grip with your thumbs pointing backward.","Step back a couple of paces to elevate the weight stack and assume a balanced staggered stance with knees slightly unlocked and core braced."],"steps":["Initiate the movement by retracting your shoulder blades and pulling the center of the rope directly toward your face.","As your hands approach your face, externally rotate your shoulders by pulling the rope ends apart until your hands are alongside your ears.","Pause briefly at peak contraction, ensuring your elbows are high and wide and shoulder blades fully squeezed.","Slowly extend your arms forward under control to return the weight stack to the starting position."],"breathing":"Inhale as your arms extend forward; exhale as you pull and externally rotate toward your face.","cues":["Pull the rope apart, not just back","Lead with your hands and thumbs, not just elbows","Keep your chest proud and ribs pinned down"],"common_faults":[{"fault":"Using excessive body English and leaning backward to move the weight.","correction":"Lower the load, brace your core, and keep your torso stationary throughout the set."},{"fault":"Leading entirely with the elbows without externally rotating the shoulders.","correction":"Ensure your hands finish level with or behind your elbows, resembling a double-biceps pose."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Depress your shoulder girdle and emphasize mid-to-lower trapezius activation rather than upper trap shrugging."}],"safety":{"precautions":["Select a light to moderate resistance to maintain strict control and avoid shoulder impingement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Cable Face Pull","previous_ids":["oec:facepull"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Facepull","url":"https://wger.de/en/exercise/222/view-base","license":"CC-BY-SA-4.0","author":"abeworld"}]},"relations":[{"type":"progression-of","target":"oec:band-face-pull"},{"type":"substitute-for","target":"oec:band-face-pull"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-face-pull"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A cable pulling exercise targeting the rear deltoids, upper back, and rotator cuff through combined horizontal abduction and external rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straight Bar Cable Front Raise","kind":"common"},{"text":"Low Cable Front Raise","kind":"common"},{"text":"Cable Straight-Bar Front Raise","kind":"common"},{"text":"Front Raise (Cable)","kind":"common"},{"text":"Cable Front Raise with a small bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"917,1731,1745"},"id":"oec:cable-front-raise","instructions":{"setup":["Set a cable pulley to the lowest position and attach a straight bar or EZ-curl bar.","Face away from the cable tower, straddling the cable so the line runs between your legs.","Grasp the bar with an overhand, shoulder-width grip and take a step forward to place tension on the cable.","Stand tall with feet hip-width apart, knees soft, and a slight bend in your elbows."],"steps":["Brace your core and raise the bar upward in front of you along an arc until your arms are roughly parallel to the floor.","Pause briefly at the top to accentuate peak contraction in the front deltoids.","Lower the bar smoothly under control back to the starting position in front of your thighs.","Repeat for the desired number of repetitions without swinging your torso."],"breathing":"Exhale as you raise the bar upward and inhale as you lower it under control.","cues":["Lead with your elbows, not your wrists.","Keep your ribs down to avoid arching.","Control the descent against the cable tension."],"common_faults":[{"fault":"Swinging the torso to build momentum.","correction":"Reduce the weight and brace your core so the movement occurs solely at the shoulder joint."},{"fault":"Excessive arching of the lower back at the top of the raise.","correction":"Squeeze your glutes and engage your abs; stop the raise when your arms reach shoulder height."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Depress your shoulder blades before initiating the raise and focus on raising the upper arms."}],"safety":{"precautions":["Ensure the attachment carabiner is fully closed and secured to the cable eyelet before loading."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Front Raise","previous_ids":["oec:straight-bar-cable-front-raise","oec:front-raise-cable","oec:cable-front-raise-with-a-small-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Straight Bar Cable Front Raise","url":"https://wger.de/en/exercise/917/view-base","license":"CC-BY-SA-4.0","author":"novadani"},{"title":"wger: Front Raise (Cable)","url":"https://wger.de/en/exercise/1731/view-base","license":"CC-BY-SA-4.0","author":"barry"},{"title":"wger: Cable Front Raise with a small bar","url":"https://wger.de/en/exercise/1745/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:band-front-raise"},{"type":"substitute-for","target":"oec:plate-front-raise"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise using a low cable pulley to target the anterior deltoids through continuous tension during shoulder flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Wood Chop","kind":"common"},{"text":"Cable Vertical Wood Chop","kind":"common"},{"text":"Vertical Wood Chop","kind":"common"},{"text":"Cable Front Woodchop","kind":"common"},{"text":"Front Woodchop","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["pull","spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"516"},"id":"oec:cable-front-wood-chop","instructions":{"setup":["Set the cable pulley to its highest setting and attach a rope or bar handle.","Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.","Grasp the attachment firmly with both hands overhead, keeping your arms extended with a slight bend in your elbows."],"steps":["Brace your core and pull the attachment down directly in front of your body toward your thighs.","Hinge slightly at the hips and flex your torso forward as your hands pass your chest, focusing on abdominal contraction.","Pause briefly at the bottom of the movement while actively squeezing your lats and abs.","Control the weight as it rises, extending your hips and returning your arms smoothly to the overhead starting position."],"breathing":"Exhale forcefully as you chop downward, and inhale as you return the cable overhead.","cues":["Pull with your lats and abs","Keep your elbow angle locked","Control the ascent"],"common_faults":[{"fault":"Bending and extending the elbows excessively, turning the movement into a triceps pushdown.","correction":"Maintain a fixed, soft bend in the elbows throughout and drive the movement through shoulder extension and trunk flexion."},{"fault":"Hyperextending the lower back at the top of the movement.","correction":"Keep your core braced and ribs pulled down even when your arms are fully overhead."}],"safety":{"precautions":["Select a load that allows full control during both the downward pull and the overhead return."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Front Wood Chop","previous_ids":["oec:front-wood-chop"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Wood Chop","url":"https://wger.de/en/exercise/516/view-base","license":"CC-BY-SA-4.0","author":"Konsumopfer"}]},"relations":[{"type":"substitute-for","target":"oec:medicine-ball-slam"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing cable exercise performed in the sagittal plane where resistance is pulled downward from an overhead position to engage the abdominals and lats."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Hip Extension","kind":"common"},{"text":"Cable Glute Extension","kind":"common"},{"text":"Standing Cable Glute Kickback","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["strap"]]},"external_ids":{"wger":"1131"},"id":"oec:cable-glute-kickback","instructions":{"setup":["Set the cable pulley to its lowest position and attach an ankle cuff.","Fasten the cuff securely around the working ankle and face the cable tower.","Step back slightly to create tension on the cable, plant the non-working foot firmly, and grip the machine frame for upper-body support with a slight forward torso lean."],"steps":["Brace your core and keep the working knee soft but fixed.","Extend your hip backward by contracting the glute, driving the heel behind you without arching your lower back.","Squeeze the glute firmly at the peak of contraction for a brief pause.","Slowly return the leg forward under control to the starting position before beginning the next repetition."],"breathing":"Exhale as you kick backward against resistance; inhale as you return the leg to the start.","cues":["Drive through the heel","Lock your lower back in place","Squeeze the glute, not the spine"],"common_faults":[{"fault":"Excessive arching of the lower back at the top of the movement","correction":"Brace the abdominals tightly and limit the range of motion to where the hip extends without spinal hyperextension."},{"fault":"Swinging the leg using momentum rather than muscular contraction","correction":"Control both the concentric kick and the eccentric return with a deliberate tempo."}],"safety":{"precautions":["Avoid heavy loads that force spinal compensation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Glute Kickback","previous_ids":["oec:cable-glute-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable glute extension","url":"https://wger.de/en/exercise/1131/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"substitute-for","target":"oec:band-glute-kickback"},{"type":"substitute-for","target":"oec:machine-glute-kickback"},{"type":"progression-of","target":"oec:donkey-kick"}],"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"A standing isolation exercise that uses a low-pulley cable and ankle cuff to target the gluteus maximus through hip extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Half-Kneeling Cable Row with Rotation","kind":"common"},{"text":"Single-Arm Cable Row with Rotation","kind":"common"},{"text":"Cable Half-Kneeling Single-Arm Row with Rotation","kind":"common"},{"text":"Single-Arm Cable Row /w Rotation (floor)","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["cable"]]},"external_ids":{"wger":"2663"},"id":"oec:cable-half-kneeling-rotational-row","instructions":{"setup":["Set a cable pulley to roughly mid-torso or low height and attach a single D-handle.","Assume a half-kneeling position facing the cable stack, with the knee on the working arm's side resting on the floor and the opposite foot planted flat forward.","Grasp the handle with an extended arm, allowing your ribcage and thoracic spine to slightly rotate toward the cable stack while keeping your hips squared."],"steps":["Initiate the movement by retracting your shoulder blade and pulling the handle toward your lower ribcage.","Smoothly rotate your thoracic spine and chest toward the pulling side as your elbow drives back.","Pause briefly at peak contraction with your elbow tucked near your torso and shoulder down.","Reverse the movement with control, unwinding your torso and fully extending your arm back to the starting reach."],"breathing":"Inhale as you reach forward into the stretch; exhale forcefully as you rotate and row the handle back.","cues":["Rotate through the ribs, not the hips","Squeeze the glute on the down knee","Lead with the elbow","Reach long at the bottom"],"common_faults":[{"fault":"Swiveling at the hips and lower back instead of rotating through the thoracic spine.","correction":"Squeeze the rear glute and keep your belt buckle pointed straight ahead throughout the rep."},{"fault":"Shrugging the shoulder toward the ear during the pull.","correction":"Keep your shoulder down and pull the elbow toward your hip pocket rather than up high."},{"fault":"Using momentum to yank the weight stack.","correction":"Move smoothly with deliberate control on both the pull and the return phase."}],"safety":{"precautions":["Place a folded mat or pad under the kneeling knee for joint comfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Half-Kneeling Rotational Row","previous_ids":["oec:single-arm-cable-row-w-rotation-floor"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Arm Cable Row /w Rotation (floor)","url":"https://wger.de/en/exercise/2663/view-base","license":"CC-BY-SA-4.0","author":"bbk"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-row"},{"type":"substitute-for","target":"oec:cable-shotgun-row"},{"type":"substitute-for","target":"oec:cable-single-arm-row"}],"setup":{"grip":{"orientation":"rotating"},"position":"half-kneeling"},"status":"active","summary":"A unilateral cable row performed from a half-kneeling stance that integrates thoracic rotation with upper-body pulling."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"1-Arm Half-Kneeling Lat Pulldown","kind":"common"},{"text":"Half-Kneeling One-Arm Lat Pulldown","kind":"common"},{"text":"Single-Arm Half-Kneeling Cable Pulldown","kind":"common"},{"text":"Half-Kneeling Cable Lat Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull","anti-rotation","anti-lateral-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["cable"]]},"external_ids":{"wger":"1470"},"id":"oec:cable-half-kneeling-single-arm-lat-pulldown","instructions":{"setup":["Attach a single-hand D-handle to a high cable pulley.","Take a half-kneeling stance facing the pulley, placing the knee on the working side down on the floor or a mat.","Plant the opposite foot flat in front with the hip and knee bent to ninety degrees.","Grasp the handle with an overhand or neutral grip and extend your arm fully overhead, aligning your torso with the cable's line of pull."],"steps":["Brace your core and squeeze the glute of the down knee to lock your pelvis in place.","Initiate the pull by depressing your shoulder blade and driving your elbow down toward your hip.","Pull smoothly until your hand is near collarbone height and your lat is fully contracted.","Pause briefly at the bottom, then reverse the motion under control to return to a full overhead stretch."],"breathing":"Inhale as you allow the arm to reach overhead into the stretch; exhale forcefully as you pull the handle down.","cues":["Drive the elbow to your back pocket","Keep your torso upright and square","Squeeze the down-leg glute","Control the stretch at the top"],"common_faults":[{"fault":"Leaning back excessively to use body momentum.","correction":"Brace the abdominals and glutes to keep the torso tall and motionless throughout the rep."},{"fault":"Rotating the torso toward the working side during the pull.","correction":"Keep the chest and hips facing straight ahead, resisting any rotational pull from the cable."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow the shoulder blade to elevate naturally at the top for a full lat stretch before initiating the next rep."}],"safety":{"precautions":["Use a padded mat under the down knee to reduce joint discomfort.","Select a load that permits stable, upright posture without tipping to one side."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Half-Kneeling Single-Arm Lat Pulldown","previous_ids":["oec:1-arm-half-kneeling-lat-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 1-Arm Half-Kneeling Lat Pulldown","url":"https://wger.de/en/exercise/1470/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-single-arm-cross-body-lat-pulldown"},{"type":"substitute-for","target":"oec:half-kneeling-single-arm-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"half-kneeling","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A unilateral vertical pull performed from a half-kneeling position to build lat strength and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Rope Hammer Curl","kind":"common"},{"text":"Standing Cable Hammer Curl","kind":"common"},{"text":"Hammer Curls on Cable","kind":"common"},{"text":"Hammercurls on Cable","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"275"},"id":"oec:cable-hammer-curl","instructions":{"setup":["Attach a rope or dual handles to the lowest pulley setting of a cable station.","Grasp the rope with a neutral grip (palms facing each other) near the knotted ends.","Step back slightly to put tension on the cable, standing upright with feet hip-width apart and elbows pinned to your sides."],"steps":["Curl your hands toward your shoulders by flexing the elbows, keeping your upper arms stationary.","Squeeze your arm muscles firmly at the peak of the contraction without allowing your elbows to drift forward.","Lower the weight back down slowly under control until your elbows reach full extension."],"breathing":"Exhale as you curl the weight up, and inhale as you lower it back down.","cues":["Keep palms facing each other throughout.","Pin your elbows to your ribs.","Control the descent; don't let the stack snap down."],"common_faults":[{"fault":"Swinging the torso to use momentum to move the weight.","correction":"Brace your core and maintain a strict, upright posture throughout the entire movement."},{"fault":"Allowing the elbows to drift forward during the curl.","correction":"Keep your upper arms stationary and tucked close to your torso."}],"safety":{"precautions":["Maintain a neutral wrist position to avoid excessive strain on the joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Hammer Curl","previous_ids":["oec:hammercurls-on-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hammercurls on Cable","url":"https://wger.de/en/exercise/275/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:alternating-dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-cross-body-hammer-curl"},{"type":"substitute-for","target":"oec:suspension-trainer-hammer-curl"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise using a low cable pulley and neutral grip to target the elbow flexors, especially the brachialis and brachioradialis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hercules Pillars","kind":"common"},{"text":"Cable Pillars Hold","kind":"common"},{"text":"Cable Crucifix Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"prime-mover"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["flexion","isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","depression","isometric-stabilization"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["isolation-grip"],"mechanics":"compound","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"284"},"id":"oec:cable-hercules-hold","instructions":{"setup":["Set the pulleys on a dual-cable crossover machine to approximately shoulder height and attach single D-handles to each side.","Grasp one handle, walk across to take the other handle, and stand directly in the center between the two columns.","Stand tall with feet shoulder-width apart, arms extended out to your sides in a T-position, keeping a soft bend in the elbows."],"steps":["Allow the weight to pull outward against your hands while actively maintaining your arms in line with your shoulders.","Brace your core, lock your shoulder blades back and down, and squeeze the handles firmly.","Hold the static position for the target duration without allowing your torso to sway or shift off-center.","When finished, carefully take a controlled step toward one cable column to safely de-load and release the handles."],"breathing":"Breathe smoothly and rhythmically into your diaphragm while maintaining abdominal brace throughout the hold.","cues":["Crush the handles","Shoulders down and back","Stay centered","Keep a soft elbow"],"common_faults":[{"fault":"Drifting off-center toward one cable stack.","correction":"Pick a visual focal point directly ahead and maintain equal tension across both arms throughout the set."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Actively depress and retract the scapulae, engaging the lats to pack the shoulders."},{"fault":"Bending the elbows into a biceps curl.","correction":"Keep arms extended out to the sides with only a micro-bend at the elbow to protect the joint."}],"safety":{"precautions":["Never release the handles abruptly under tension to avoid cable snap-back or joint injury."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["load","duration"],"optional":["rpe"]}],"records":{}},"name":"Cable Hercules Hold","previous_ids":["oec:hercules-pillars"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hercules Pillars","url":"https://wger.de/en/exercise/284/view-base","license":"CC-BY-SA-3.0","author":"GrosseHund"}]},"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An isometric grip and upper-body hold performed between two cable stacks pulling the arms outward."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Omni Cable Crossover","kind":"common"},{"text":"Omni Cable Cross-over","kind":"misspelling"},{"text":"High-Low Cable Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","adduction","flexion"]},{"joint":"scapulothoracic","actions":["protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1484"},"id":"oec:cable-high-low-crossover","instructions":{"setup":["Set one pulley of a dual-cable crossover station to the highest setting and the other pulley to the lowest setting.","Select appropriate loads for each stack, typically using slightly more weight on the high pulley than the low pulley.","Grasp the high handle with one hand and the low handle with the other, then step forward into a stable staggered stance centered between the towers.","Maintain a slight bend in your elbows and brace your core with your torso leaned marginally forward."],"steps":["Simultaneously pull the high cable downward and across your torso while driving the low cable upward and across your chest.","Bring both hands toward your midline until your chest reaches peak contraction, crossing slightly if comfortable.","Squeeze your chest muscles hard for a brief pause at the center point.","Slowly reverse the motion under control, returning both arms to the stretched starting position without altering the bend in your elbows.","Complete the desired repetitions, then switch the pulley heights and repeat the set to work both sides evenly."],"breathing":"Inhale as you allow your arms to open and stretch back; exhale forcefully as you drive your hands together across your chest.","cues":["Lead with the inner chest.","Keep the elbow angle locked throughout.","Control the return, don't let the cables pull you backward."],"common_faults":[{"fault":"Pressing the weight using excessive elbow extension instead of flying.","correction":"Maintain a fixed, slight bend in the elbows from start to finish."},{"fault":"Allowing the torso to twist toward one side due to the asymmetrical load.","correction":"Brace the abdominals and square the shoulders forward to resist rotational forces."}],"safety":{"precautions":["Avoid letting the shoulders hyperextend excessively in the stretched position to protect the anterior shoulder capsule."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable High-Low Crossover","previous_ids":["oec:omni-cable-cross-over"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Omni Cable Cross-over","url":"https://wger.de/en/exercise/1484/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:cable-crossover"},{"type":"substitute-for","target":"oec:cable-crossover"}],"setup":{"position":"standing","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A standing cable chest exercise that simultaneously targets the upper and lower pectoralis fibers by pulling one cable downward and the other upward across the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Cable Hip Adduction","kind":"common"},{"text":"Cable Adduction","kind":"common"},{"text":"Standing Adduction (Cable)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductor-longus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"gracilis","role":"prime-mover"},{"muscle":"pectineus","role":"synergist"},{"muscle":"adductor-brevis","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["adduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-hip-adduction"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["strap"]]},"external_ids":{"wger":"1724"},"id":"oec:cable-hip-adduction","instructions":{"setup":["Attach an ankle cuff to a low pulley cable and secure it around the ankle closest to the machine.","Step away slightly so there is tension on the cable, standing upright with the working leg slightly abducted.","Grip the cable machine frame with your hand for balance, keeping your torso tall and hips square."],"steps":["Pull your cuffed leg smoothly across the midline of your body and in front of the supporting leg.","Pause momentarily at the point of peak adduction, squeezing the inner thigh.","Slowly return the working leg to the starting position under control, resisting the cable tension."],"breathing":"Exhale as you adduct the leg across your body; inhale as you slowly return to the starting position.","cues":["Pull from the inner thigh","Keep your hips square","Stand tall and avoid leaning"],"common_faults":[{"fault":"Leaning the torso to generate momentum.","correction":"Keep the spine upright and brace the core so movement occurs strictly at the hip joint."},{"fault":"Swinging the leg ballistically.","correction":"Perform the movement smoothly with a controlled eccentric return."}],"safety":{"precautions":["Hold onto the cable upright to maintain steady balance throughout the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Hip Adduction","previous_ids":["oec:standing-adduction-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Adduction (Cable)","url":"https://wger.de/en/exercise/1724/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"substitute-for","target":"oec:machine-hip-adduction"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A standing isolation exercise that targets the inner thigh adductor muscles using cable resistance attached to the ankle."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Bench Cable Pulldown","kind":"common"},{"text":"Incline Bench Pulldown","kind":"common"},{"text":"Prone Incline Cable Pulldown","kind":"common"},{"text":"Chest-Supported Cable Pulldown","kind":"common"},{"text":"Incline Cable Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["adjustable-bench"]]},"external_ids":{"wger":"1138"},"id":"oec:cable-incline-bench-pulldown","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees, facing a high pulley station.","Attach a wide bar or pair of handles to the high cable.","Lie prone with your chest securely pressed into the bench and balls of your feet planted on the floor.","Reach overhead and grasp the handle with an overhand grip, allowing your arms to fully extend toward the pulley."],"steps":["Initiate the pull by depressing your shoulder blades and driving your elbows down toward your hips.","Continue pulling until the attachment approaches the top of your chest or the front of the bench.","Pause for a brief moment at the peak contraction, squeezing your back and lats.","Slowly extend your arms under control, letting the cable pull your shoulders into a stretch at the top."],"breathing":"Exhale as you pull down toward your chest, and inhale as you return the weight to full extension.","cues":["Lead with the elbows.","Keep the chest pinned to the pad.","Reach long at the top."],"common_faults":[{"fault":"Lifting the chest off the pad to swing the weight down.","correction":"Keep your sternum firmly glued to the incline bench to ensure the back muscles do the work without momentum."},{"fault":"Shrugging the shoulders upward toward the ears during the pull.","correction":"Keep your shoulders pulled down away from your ears before and while flexing your elbows."}],"safety":{"precautions":["Ensure the bench is stable and does not slide during the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Incline Bench Pulldown","previous_ids":["oec:incline-bench-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline bench pulldown","url":"https://wger.de/en/exercise/1138/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"incline_degrees":45,"position":"prone"},"status":"active","summary":"A chest-supported vertical pulling exercise performed prone on an incline bench facing a high cable pulley to isolate the lats with minimal lower-back fatigue."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Lat Pulldown","kind":"common"},{"text":"Incline Bench Lat Pulldown","kind":"common"},{"text":"Chest-Supported Lat Pulldown","kind":"common"},{"text":"Modified Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable","selectorized-machine"],["adjustable-bench"]]},"external_ids":{"wger":"1635"},"id":"oec:cable-incline-lat-pulldown","instructions":{"setup":["Position an adjustable bench set to a high incline (around 60 to 75 degrees) facing toward or away from a high cable pulley.","Attach a close-grip handle (such as a V-bar or neutral-grip handle) to the high pulley.","Sit on the bench with your torso firmly supported against the pad, reaching up to take a firm hold of the attachment.","Establish a stable foot position on the floor to brace your lower body."],"steps":["Initiate the movement by depressing your shoulder blades and driving your elbows down toward your hips.","Pull the handle down in a smooth arc until your elbows reach your sides and the handle approaches your upper chest.","Pause briefly at the bottom, focusing on a strong contraction through your lats.","Slowly reverse the motion under control, extending your arms and allowing your scapulae to upwardly rotate until you feel a full stretch at the top."],"breathing":"Exhale as you pull the handle down toward your chest, and inhale as you return the weight under control to the overhead stretch.","cues":["Drive your elbows to your back pockets.","Keep your chest anchored to the pad.","Lead with your elbows, not your hands."],"common_faults":[{"fault":"Lifting your torso off the bench to use momentum.","correction":"Keep your body pinned to the backrest throughout the entire set and reduce the load if necessary."},{"fault":"Pulling primarily through forearm and bicep flexion rather than driving the elbows down.","correction":"Think of your hands as mere hooks and focus on drawing your elbows down and back to engage the lats."},{"fault":"Cutting the eccentric short without achieving a full stretch at the top.","correction":"Allow your arms to fully extend overhead while maintaining continuous tension on the cable."}],"safety":{"precautions":["Ensure the bench is securely locked into its incline position and will not shift under load.","Maintain control of the cable throughout the full range of motion to avoid jarring the shoulders at top extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Incline Lat Pulldown","previous_ids":["oec:modified-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Modified pulldown","url":"https://wger.de/en/exercise/1635/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-incline-bench-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lean-back-lat-pulldown"},{"type":"substitute-for","target":"oec:machine-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"seated"},"status":"active","summary":"A lat pulldown variation performed seated against an incline bench to stabilize the torso and optimize the line of pull for the latissimus dorsi."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chest-Supported Cable Pullover","kind":"common"},{"text":"Incline Cable Pullover","kind":"common"},{"text":"Incline Bench Cable Pullover","kind":"common"},{"text":"Rope Pullover/row","kind":"common"},{"text":"Cable Pullover Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"],["adjustable-bench","bench"]]},"external_ids":{"wger":"1634"},"id":"oec:cable-incline-pullover","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees, facing toward a high cable pulley.","Attach a rope attachment to the cable pulley.","Straddle the bench and lean your chest firmly against the incline pad, taking hold of the rope handles with a neutral grip.","Allow your arms to extend overhead toward the pulley so tension is placed on the lats."],"steps":["Set your shoulder blades down and pull through your elbows, driving your hands downward and back in a sweeping arc toward your hips.","Keep a slight, fixed bend in your elbows throughout the pull without curling or rowing the weight.","Squeeze your lats forcefully as your hands reach the sides of your thighs.","Slowly reverse the motion under control, returning the rope overhead until you feel a full stretch through your back."],"breathing":"Exhale as you sweep the rope downward toward your hips, and inhale as you return the cable overhead into the stretched position.","cues":["Chest pinned to the pad","Sweep to your pockets","Drive with the elbows"],"common_faults":[{"fault":"Excessively bending and extending the elbows, turning the exercise into a triceps pressdown or row.","correction":"Lock a soft bend in the elbows from the start and maintain that exact angle throughout the entire rep."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Depress the shoulder blades before beginning the stroke and keep the shoulders pulled down away from the ears."}],"safety":{"precautions":["Ensure the bench is securely anchored and cannot slide toward the cable stack under load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Incline Pullover","previous_ids":["oec:rope-pullover-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rope Pullover/row","url":"https://wger.de/en/exercise/1634/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"}]},"relations":[{"type":"substitute-for","target":"oec:cable-rope-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:cross-bench-dumbbell-pullover"},{"type":"substitute-for","target":"oec:dumbbell-pullover"},{"type":"substitute-for","target":"oec:machine-pullover"},{"type":"variation-of","target":"oec:dumbbell-pullover"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"incline_degrees":45,"position":"prone"},"status":"active","summary":"An isolation exercise that targets the latissimus dorsi by sweeping a cable attachment down toward the hips while chest-supported on an incline bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Crunch","kind":"common"},{"text":"Kneeling Cable Crunch","kind":"common"},{"text":"Cable Abdominal Crunch","kind":"common"},{"text":"Kneeling Rope Cable Crunch","kind":"common"},{"text":"Crunches With Cable","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["cable"]]},"external_ids":{"wger":"173"},"id":"oec:cable-kneeling-crunch","instructions":{"setup":["Attach a rope handle to a high cable pulley.","Kneel facing or facing away from the cable stack, about one to two feet back from the pulley.","Grasp the rope ends and pull them down so your hands rest securely alongside your ears or upper chest.","Set your hips slightly back over your heels, keeping them locked in this position throughout the set."],"steps":["Contract your abdominals to curl your ribcage down toward your pelvis, rounding your spine.","Continue flexing your spine until your elbows move toward your thighs or knees, pausing briefly at peak contraction.","Slowly extend your spine under control to return to the starting position without allowing your hips to shift forward or back."],"breathing":"Exhale forcefully as you crunch your torso downward; inhale smoothly as you return to the starting position.","cues":["Ribs to pelvis","Round the back","Lock your hips in place"],"common_faults":[{"fault":"Hinging at the hips rather than flexing the spine, turning the movement into a hip-flexor exercise.","correction":"Keep your pelvis and thighs stationary; focus solely on curling your upper torso downward by rounding your spine."},{"fault":"Pulling with the arms and shoulders instead of using the abdominals.","correction":"Glue your hands to your head or upper chest and let your torso movement carry the load."},{"fault":"Sitting all the way back onto the calves during the descent.","correction":"Maintain a fixed, stable hip angle throughout the entire range of motion."}],"safety":{"precautions":["Avoid excessive hyperextension of the lumbar spine at the top of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Kneeling Crunch","previous_ids":["oec:crunches-with-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crunches With Cable","url":"https://wger.de/en/exercise/173/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:machine-crunch"},{"type":"substitute-for","target":"oec:weighted-crunch"},{"type":"substitute-for","target":"oec:dumbbell-crunch"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"kneeling","range":"full"},"status":"active","summary":"A cable-loaded abdominal exercise performed kneeling, flexing the spine against resistance to isolate the rectus abdominis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"lat pulldown","kind":"common"},{"text":"lat pull down","kind":"common"},{"text":"pulldown","kind":"common"},{"text":"straight back lat pulldown","kind":"common"},{"text":"Lat Pull Down (Straight Back)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"355"},"id":"oec:cable-lat-pulldown","instructions":{"setup":["Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.","Grasp the wide lat pulldown bar with an overhand grip outside shoulder width.","Sit down under the pads, extending your arms fully while keeping your torso upright with a slight natural arch in the upper spine."],"steps":["Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and back.","Pause briefly when the bar reaches collarbone level while maintaining an upright, non-swaying torso.","Slowly raise the bar under control until your arms are fully extended and your lats are gently stretched at the top."],"breathing":"Inhale during the setup and as the weight returns overhead; exhale as you pull the bar down toward your chest.","cues":["Drive your elbows to your back pockets.","Chest up to the bar.","Control the stretch at the top."],"common_faults":[{"fault":"Swinging the torso backward to use momentum.","correction":"Keep your torso nearly upright with only a slight backward lean of 10 to 15 degrees throughout the set."},{"fault":"Pulling behind the neck.","correction":"Always pull the bar down to the upper chest to prevent excessive stress on the cervical spine and shoulders."},{"fault":"Cutting the eccentric phase short.","correction":"Allow your arms to reach full overhead extension between reps for a full lat stretch."}],"safety":{"precautions":["Ensure the thigh support is locked securely to prevent being lifted off the seat by heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Lat Pulldown","previous_ids":["oec:lat-pull-down-straight-back"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lat Pull Down (Straight Back)","url":"https://wger.de/en/exercise/355/view-base","license":"CC-BY-SA-3.0","author":"drthurlow"}]},"relations":[{"type":"substitute-for","target":"oec:pull-up"},{"type":"regression-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:machine-lat-pulldown"},{"type":"substitute-for","target":"oec:plate-loaded-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"seated"},"status":"active","summary":"A seated compound vertical pull using a cable machine to strengthen the back and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Lateral Raise (Cable)","kind":"common"},{"text":"Cable Side Lateral Raise","kind":"common"},{"text":"Cable Side Raise","kind":"common"},{"text":"Single-Arm Cable Lateral Raise","kind":"common"},{"text":"Side lateral raise - Front (Cable)","kind":"common"},{"text":"High-Cable Lateral Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1730,1752,1882"},"id":"oec:cable-lateral-raise","instructions":{"setup":["Set the cable pulley to its lowest position and attach a single D-handle.","Stand sideways to the cable stack with your feet hip-width apart.","Reach across your body with the outside arm to grip the handle with a neutral-to-pronated grip.","Stand tall with a slight bend in your working elbow and brace your core."],"steps":["Raise your arm out to the side in the scapular plane, leading with your elbow.","Continue raising until your hand and elbow reach roughly shoulder height.","Pause briefly at the top to emphasize peak contraction in the lateral deltoid.","Lower the handle under control back across your body to the starting position."],"breathing":"Exhale as you raise the cable to the side, and inhale as you lower it back down.","cues":["Lead with the elbow.","Pour the pitcher slightly at the top.","Keep your shoulders down and avoid shrugging."],"common_faults":[{"fault":"Excessive shrugging of the shoulder girdle.","correction":"Keep your shoulder blades depressed and focus on abducting at the shoulder joint rather than elevating the traps."},{"fault":"Swinging the torso to generate momentum.","correction":"Reduce the load, brace your core, and keep your torso stationary throughout the movement."},{"fault":"Raising the hand well above the elbow.","correction":"Keep the elbow and wrist in line or the elbow slightly higher to ensure the tension remains on the lateral deltoid."}],"safety":{"precautions":["Avoid raising the arm excessively beyond shoulder height if you experience impingement or shoulder discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Lateral Raise","previous_ids":["oec:side-lateral-raise-cable","oec:side-lateral-raise-front-cable","oec:high-cable-lateral-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Lateral Raise (Cable)","url":"https://wger.de/en/exercise/1730/view-base","license":"CC-BY-SA-4.0","author":"barry"},{"title":"wger: Side lateral raise - Front (Cable)","url":"https://wger.de/en/exercise/1752/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: High-Cable Lateral Raise","url":"https://wger.de/en/exercise/1882/view-base","license":"CC-BY-SA-4.0","author":"Deflation"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"},{"type":"substitute-for","target":"oec:seated-dumbbell-lateral-raise"},{"type":"variation-of","target":"oec:dumbbell-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing cable isolation exercise that targets the lateral deltoid through smooth, continuous tension during shoulder abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lat Pull Down (Leaning Back)","kind":"common"},{"text":"Leaning Lat Pulldown","kind":"common"},{"text":"Lean-Back Lat Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["downward-rotation","retraction","depression"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull","horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable","selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"354"},"id":"oec:cable-lean-back-lat-pulldown","instructions":{"setup":["Adjust the thigh pad on the lat pulldown machine so your knees fit snugly and your feet rest flat on the floor.","Grasp the lat pulldown bar with a pronated grip slightly wider than shoulder width.","Sit down under the pads, extend your arms overhead, and lean your torso back roughly 30 to 45 degrees with your chest held high and spine neutral."],"steps":["Initiate the pull by drawing your shoulder blades down and back.","Pull the bar down toward your mid-to-upper chest while driving your elbows downward and behind your torso.","Pause briefly at the bottom to actively squeeze your lats and mid-back musculature.","Control the ascent as you allow the bar to return overhead, maintaining the fixed torso angle throughout the repetition."],"breathing":"Inhale as your arms extend overhead, and exhale smoothly as you pull the bar down toward your chest.","cues":["Drive elbows down and back","Chest up to the bar","Hold your torso angle steady"],"common_faults":[{"fault":"Swinging the torso dynamically back and forth to generate momentum.","correction":"Lock your torso into a fixed 30 to 45 degree lean before the rep begins and keep it stationary."},{"fault":"Pulling primarily with the biceps without engaging the back.","correction":"Initiate the repetition by depressing the scapulae before bending your elbows."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Lean-Back Lat Pulldown","previous_ids":["oec:lat-pull-down-leaning-back"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lat Pull Down (Leaning Back)","url":"https://wger.de/en/exercise/354/view-base","license":"CC-BY-SA-3.0","author":"drthurlow"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-incline-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"seated"},"status":"active","summary":"A lat pulldown variation performed with a fixed backward torso lean to target the latissimus dorsi, rhomboids, and middle trapezius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leaning Cable Lateral Raise","kind":"common"},{"text":"Lean-Away Cable Lateral Raise","kind":"common"},{"text":"Cable Lean-Away Lateral Raise","kind":"common"},{"text":"Lean-To Cable Lateral Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"2624"},"id":"oec:cable-leaning-lateral-raise","instructions":{"setup":["Set a cable pulley to its lowest position and attach a single D-handle.","Stand sideways next to the cable tower with your feet placed close to the base of the machine.","Grasp the vertical frame or upright with your inner hand at roughly shoulder height.","Hold the D-handle with your outer hand, allowing the cable to run in front of or behind your body depending on personal comfort.","Lean your torso away from the machine until your supporting arm is fully extended and your body forms a straight, diagonal line from shoulders to feet."],"steps":["Allow the working arm to hang straight down toward the pulley with a soft bend in the elbow.","Raise the handle out to the side in the scapular plane until your working arm reaches shoulder level.","Pause briefly at the peak contraction without swinging or altering your torso lean.","Lower the cable smoothly along the same arc back to the starting stretch.","Complete all repetitions on one side before switching to the opposite arm."],"breathing":"Exhale as you raise the cable out to the side, and inhale as you lower it with control.","cues":["Lead with your elbow, not your wrist.","Keep the torso locked at a consistent angle throughout the set.","Control the descent to maximize tension in the stretched position."],"common_faults":[{"fault":"Swinging the torso to generate momentum rather than using the lateral delt.","correction":"Keep your supporting arm braced and your core tight, moving only the working shoulder joint."},{"fault":"Shrugging the shoulder excessively at the top of the raise.","correction":"Depress your shoulder blade and focus on sweeping the arm outward rather than upward toward the ear."}],"safety":{"precautions":["Ensure your supporting hand has a firm, non-slip grip on a secure part of the machine frame before leaning."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Leaning Lateral Raise","previous_ids":["oec:lean-away-cable-lateral-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lean-Away Cable Lateral Raise","url":"https://wger.de/en/exercise/2624/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"variation-of","target":"oec:cable-lateral-raise"},{"type":"variation-of","target":"oec:cable-single-arm-lateral-raise"},{"type":"variation-of","target":"oec:single-arm-cable-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A unilateral isolation exercise that works the lateral deltoid by leaning the torso away from a low cable pulley to optimize the resistance profile."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Low Pulley Cable Fly","kind":"common"},{"text":"Cable Low Fly","kind":"common"},{"text":"Low-to-High Cable Fly","kind":"common"},{"text":"Low Cable Crossover","kind":"common"},{"text":"Cable Fly Upper Chest","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction","adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1270,1690"},"id":"oec:cable-low-to-high-fly","instructions":{"setup":["Set both pulleys to the lowest position on a dual-cable column station and attach single D-handles.","Grasp a handle in each hand with palms facing forward and slightly upward.","Take a step forward into a staggered stance to create tension on the cables, keeping the chest tall and a slight bend in both elbows."],"steps":["Brace your core and maintain a fixed, slight bend in the elbows.","Sweep your hands upward and inward along an arc, bringing them together around upper-chest or neck height.","Squeeze your upper chest firmly at the top of the contraction for a brief pause.","Lower the handles slowly back along the same path under control until you feel a comfortable stretch across the chest."],"breathing":"Exhale as you bring your hands upward together; inhale as you lower them under control.","cues":["Scoop your hands up and in","Lead with your inner elbows","Keep the elbows locked in a soft bend"],"common_faults":[{"fault":"Turning the movement into a bicep curl by flexing and extending the elbows.","correction":"Lock a slight bend into your elbows at the start and keep that joint angle fixed throughout the entire rep."},{"fault":"Using excessive momentum and swinging the torso forward and backward.","correction":"Adopt a stable staggered stance, brace your midsection, and keep your torso stationary."},{"fault":"Shrugging the shoulders upward toward the ears during the fly.","correction":"Keep your shoulder blades depressed and engage the chest rather than the upper trapezius to drive the motion."}],"safety":{"precautions":["Avoid over-extending behind the shoulder joint in the bottom position if you experience anterior shoulder discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Cable Low-to-High Fly","previous_ids":["oec:low-pulley-cable-fly","oec:cable-fly-upper-chest"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Low Pulley Cable Fly","url":"https://wger.de/en/exercise/1270/view-base","license":"CC-BY-SA-4.0","author":"FEFFO"},{"title":"wger: Cable Fly Upper Chest","url":"https://wger.de/en/exercise/1690/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"substitute-for","target":"oec:incline-dumbbell-fly"},{"type":"variation-of","target":"oec:low-cable-crossover"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A standing cable isolation exercise that targets the upper chest and anterior deltoids by sweeping the handles upward and together."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neutral-Grip Lat Pulldown","kind":"common"},{"text":"Neutral-Grip Chest Pulldown","kind":"common"},{"text":"Parallel-Grip Lat Pulldown","kind":"common"},{"text":"Neutral Grip Lat Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"1136,1510"},"id":"oec:cable-neutral-grip-lat-pulldown","instructions":{"setup":["Attach a neutral-grip handle or parallel-grip bar to the high pulley of a lat pulldown machine.","Adjust the thigh pad so your legs are securely anchored with your feet flat on the floor.","Grasp the handles with palms facing each other and sit down, allowing your arms to extend overhead while maintaining an upright posture with a slight backward lean."],"steps":["Depress your scapulae and pull the handle smoothly down toward your upper chest by driving your elbows down and back.","Squeeze your lats firmly at the bottom as the handle approaches collarbone level.","Control the weight as you slowly reverse the motion, extending your arms fully until you feel a gentle stretch in your back before beginning the next repetition."],"breathing":"Inhale as you allow the weight to return to the top; exhale forcefully as you pull the handles down toward your chest.","cues":["Lead with the elbows.","Chest up to meet the bar.","Control the stretch at the top."],"common_faults":[{"fault":"Excessive leaning back to swing the weight down using momentum.","correction":"Keep your torso relatively still with only a slight natural arch, pulling strictly with your back and arms."},{"fault":"Incomplete range of motion without full overhead extension.","correction":"Allow your shoulder blades to elevate naturally at the top of each rep to achieve a full stretch."}],"safety":{"precautions":["Ensure the thigh support is locked securely to avoid being pulled upward by the weight stack."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Neutral-Grip Lat Pulldown","previous_ids":["oec:neutral-grip-chest-pulldown","oec:neutral-grip-lat-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Neutral-grip chest pulldown","url":"https://wger.de/en/exercise/1136/view-base","license":"CC-BY-SA-4.0","author":"Franpol"},{"title":"wger: Neutral Grip Lat Pulldown","url":"https://wger.de/en/exercise/1510/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:neutral-grip-pull-up"},{"type":"regression-of","target":"oec:neutral-grip-pull-up"},{"type":"substitute-for","target":"oec:v-bar-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A vertical pulling exercise performed on a cable pulldown machine using a neutral grip to target the latissimus dorsi and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Cable Curl","kind":"common"},{"text":"High Cable Curl","kind":"common"},{"text":"Cable High Curl","kind":"common"},{"text":"Cable Front Double Bicep Curl","kind":"common"},{"text":"Overhand Cable Curl","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-lateral","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"trapezius-upper","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"439"},"id":"oec:cable-overhead-curl","instructions":{"setup":["Set the pulleys on a dual-cable crossover station slightly above shoulder height.","Attach single-hand stirrup handles to both sides and select equal weight.","Grasp each handle with an underhand (supinated) grip and stand centered between the towers with feet hip-width apart.","Extend your arms out to the sides at roughly shoulder height, forming a 'T' shape with your torso."],"steps":["Keep your upper arms stationary parallel to the floor.","Flex your elbows to curl the handles inward toward your ears.","Squeeze your biceps forcefully at the peak contraction.","Slowly extend your elbows under control to return to the starting position without letting the weights rest on the stack."],"breathing":"Exhale as you curl the handles toward your head, and inhale as you return to the starting position.","cues":["Keep elbows high and fixed in space","Curl your knuckles toward your ears","Squeeze like a front double biceps pose"],"common_faults":[{"fault":"Dropping the elbows below shoulder level during the curl.","correction":"Keep your upper arms locked horizontally parallel to the floor throughout the entire set."},{"fault":"Swinging the torso to generate momentum.","correction":"Brace your core and isolate the movement strictly to elbow flexion."}],"safety":{"precautions":["Avoid using excessively heavy loads that compromise shoulder stability or cause excessive shoulder elevation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Overhead Curl","previous_ids":["oec:overhand-cable-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhand Cable Curl","url":"https://wger.de/en/exercise/439/view-base","license":"CC-BY-SA-3.0","author":"ThisGirl0819"}]},"relations":[{"type":"variation-of","target":"oec:cable-curl"},{"type":"substitute-for","target":"oec:dumbbell-high-biceps-curl"}],"setup":{"grip":{"orientation":"supinated","width":"wide"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed between two high cable pulleys with arms abducted at shoulder height, flexing the elbows to target the biceps in a fully shortened position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Cable Tricep Extension","kind":"common"},{"text":"Cable Rope Overhead Triceps Extension","kind":"common"},{"text":"Standing Overhead Cable Triceps Extension","kind":"common"},{"text":"Overhead Cable Extension","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"1513"},"id":"oec:cable-overhead-triceps-extension","instructions":{"setup":["Attach a rope attachment to a cable pulley set around chest or head height.","Face away from the machine, grasp the rope overhead with a neutral grip, and step forward into a stable staggered stance.","Lean forward slightly from the hips with a braced core, keeping the upper arms elevated and positioned near your ears."],"steps":["Begin with the elbows fully bent behind your head to feel a deep stretch in the triceps.","Extend your elbows smoothly, pressing the rope forward and upward until your arms reach full extension.","Spread the ends of the rope slightly apart at peak contraction to achieve a full squeeze.","Control the eccentric return by slowly bending the elbows back to the starting stretch while keeping the upper arms stationary."],"breathing":"Exhale as you extend your elbows forward; inhale as you slowly return to the stretched position.","cues":["Lock your elbows in space.","Split the rope at the top.","Brace your core to prevent arching."],"common_faults":[{"fault":"Flaring or swinging the upper arms to heave the weight forward.","correction":"Keep the upper arms fixed in place beside your head and ensure all movement comes purely from the elbow joint."},{"fault":"Overextending the lumbar spine under the cable load.","correction":"Adopt a wide split stance, lean slightly forward, and brace the abdominals tightly throughout the set."},{"fault":"Cutting the eccentric phase short and avoiding the stretch.","correction":"Allow the elbows to achieve full flexion on every repetition to maximize tension on the long head of the triceps."}],"safety":{"precautions":["Keep shoulders properly warmed up and avoid excessive backward shoulder extension if you have a history of impingement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Overhead Triceps Extension","previous_ids":["oec:overhead-cable-tricep-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhead Cable Tricep Extension","url":"https://wger.de/en/exercise/1513/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-single-arm-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:ez-bar-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"An isolation cable exercise that trains the triceps, particularly emphasizing the long head through an overhead stretch."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pallof Press","kind":"common"},{"text":"Standing Cable Pallof Press","kind":"common"},{"text":"Cable Anti-Rotation Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation"],"movement_patterns":["anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["resistance-band"],"required":[["cable"]]},"external_ids":{"wger":"1194"},"id":"oec:cable-pallof-press","instructions":{"setup":["Set a cable pulley to chest height and attach a single D-handle.","Stand perpendicular to the cable machine, holding the handle with both hands clasped around it.","Step away from the stack to create tension and assume an athletic, shoulder-width stance with knees slightly bent."],"steps":["Begin with the hands held tight against the center of the chest.","Brace the core and press the handle straight out in front of the sternum until arms are fully extended.","Pause for one to two seconds at full lockout, resisting any rotational pull toward the weight stack.","Slowly bring the hands back to the chest with control to complete the rep."],"breathing":"Inhale with hands at the chest, brace, and exhale steadily as you press forward and maintain the lockout.","cues":["Lock your hips forward.","Press in a straight line.","Do not let the cable twist you."],"common_faults":[{"fault":"Rotating the shoulders or pelvis toward the machine during the press.","correction":"Square your hips and shoulders forward and reduce the load if rotation occurs."},{"fault":"Pressing on an upward or downward angle.","correction":"Ensure the pulley is at sternum height and press directly forward in a horizontal line."},{"fault":"Rushing through reps without pausing at full extension.","correction":"Hold lockout for at least one second where the lever arm and anti-rotational challenge are highest."}],"safety":{"precautions":["Avoid using excessive loads that force the lumbar spine into twisting under tension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]},{"required":["duration","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Pallof Press","previous_ids":["oec:pallof-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pallof Press","url":"https://wger.de/en/exercise/1194/view-base","license":"CC-BY-SA-4.0","author":"prevail90"}]},"relations":[{"type":"substitute-for","target":"oec:plank-reach"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"chest","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing anti-rotation core exercise where a cable handle is pressed directly forward from the chest, challenging the trunk to resist rotational forces."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Pull Through","kind":"common"},{"text":"Glute Cable Pull-Through","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"synergist"},{"muscle":"semitendinosus","role":"synergist"},{"muscle":"semimembranosus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["strap"]]},"external_ids":{"wger":"1751"},"id":"oec:cable-pull-through","instructions":{"setup":["Attach a double-rope handle to the lowest setting on a cable pulley.","Straddle the cable facing directly away from the machine.","Grip the rope handles between your legs and take two to three steps forward to lift the weight stack and establish tension.","Set your feet shoulder-width apart with toes pointing slightly outward, maintaining a tall, braced torso with straight arms."],"steps":["Unlock your knees slightly and push your hips straight back toward the machine.","Allow your torso to hinge forward naturally while keeping your spine neutral and the rope tracking between your thighs.","Descend until you feel a strong stretch in your hamstrings without rounding your lower back.","Drive through your heels and extend your hips forward to return to the starting standing position.","Lock out your hips and squeeze your glutes firmly at the top without hyperextending your lower back."],"breathing":"Inhale as you hinge and push your hips backward; exhale forcefully as you drive your hips forward to lock out.","cues":["Reach back with your pockets.","Arms are just ropes; drive with your hips.","Stand tall, don't lean back at the top."],"common_faults":[{"fault":"Squatting the weight down instead of hinging at the hips.","correction":"Keep your shins relatively vertical and focus on sending your hips backward rather than dropping them toward the floor."},{"fault":"Pulling the rope with the arms or shoulders.","correction":"Keep your arms extended and relaxed, using your hands only as hooks while the glutes and hamstrings drive the movement."},{"fault":"Hyperextending the lumbar spine at lockout.","correction":"Finish the rep by squeezing the glutes and bracing the abs to achieve a straight, vertical line from head to heels."}],"safety":{"precautions":["Ensure your footing is secure and non-slip so the cable does not pull you backward off balance."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Pull-Through","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable pull through","url":"https://wger.de/en/exercise/1751/view-base","license":"CC-BY-SA-4.0","author":"manuher89"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-hip-hinge"},{"type":"regression-of","target":"oec:kettlebell-swing"},{"type":"regression-of","target":"oec:barbell-romanian-deadlift"},{"type":"substitute-for","target":"oec:kettlebell-swing"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A cable hip hinge movement performed facing away from a low pulley to load the glutes and hamstrings through horizontal resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Cable Fly","kind":"common"},{"text":"Cable Reverse Fly","kind":"common"},{"text":"Standing Cable Rear Delt Fly","kind":"common"},{"text":"Cable Rear Delt Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"822"},"id":"oec:cable-rear-delt-fly","instructions":{"setup":["Set dual cable pulleys at roughly eye-to-shoulder height without attachments, gripping the rubber stoppers or bare cables.","Grasp the left cable with your right hand and the right cable with your left hand so the cables cross directly in front of you.","Step back slightly to establish tension, keeping your feet hip-width apart and maintaining an upright torso with a soft bend in the knees."],"steps":["Maintain a slight, fixed bend in your elbows and extend your arms in front of your chest.","Pull your hands out and back in a wide horizontal arc until your upper arms are aligned with your torso.","Pause briefly at peak contraction to squeeze the rear deltoids.","Slowly reverse the motion under control, allowing your hands to cross back over in front of your chest to feel a stretch."],"breathing":"Exhale as you pull the cables outward and backward; inhale as you slowly return to the starting crossed position.","cues":["Lead with the back of the hands, not the elbows.","Keep the elbow bend fixed throughout.","Spread the cables wide rather than just pulling back."],"common_faults":[{"fault":"Excessive elbow bending, turning the isolation fly into a row.","correction":"Lock a slight bend into the elbows and maintain that fixed angle through the entire range of motion."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Depress the shoulder blades and focus on pulling horizontally across rather than upward."},{"fault":"Using torso momentum or leaning backward to initiate the pull.","correction":"Brace the core, keep the torso stationary, and reduce the working weight."}],"safety":{"precautions":["Avoid over-extending the arms past the plane of the torso to protect the shoulder joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Rear Delt Fly","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Rear Delt Fly","url":"https://wger.de/en/exercise/822/view-base","license":"CC-BY-SA-4.0","author":"cshep442"}]},"relations":[{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:standing-cable-reverse-fly"},{"type":"substitute-for","target":"oec:band-pull-apart"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An upper-body cable isolation movement targeting the posterior deltoids through shoulder horizontal abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Cable Fly","kind":"common"},{"text":"Reverse Cable Flye","kind":"misspelling"},{"text":"Cable Rear Delt Fly","kind":"common"},{"text":"Cable Rear Delt Crossover","kind":"common"},{"text":"Standing Cable Reverse Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1473"},"id":"oec:cable-reverse-fly","instructions":{"setup":["Set the pulleys on a dual cable crossover station at or slightly above shoulder height.","Remove any handles to grip the carabiners directly, or attach single D-handles.","Stand centered between the pulleys with feet hip-width apart.","Reach across your body to grab the left cable with your right hand and the right cable with your left hand, crossing the cables in front of you.","Step back slightly to establish tension, keeping a tall chest and a very slight, fixed bend in your elbows."],"steps":["Pull your hands outward and backward in a wide horizontal arc across your chest.","Squeeze your rear deltoids firmly at the peak of the movement, ensuring your elbows remain locked in their slight bend.","Slowly reverse the motion under control, returning your arms across your body until you feel a gentle stretch in the back of your shoulders."],"breathing":"Exhale as you pull your arms out to the sides and inhale as you return to the starting position.","cues":["Lead with the elbows, not the hands.","Keep the elbow angle fixed throughout.","Pull out wide rather than straight back."],"common_faults":[{"fault":"Bending and extending the elbows like a triceps extension or row.","correction":"Maintain a fixed, soft bend in the elbows throughout the entire repetition."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Depress the shoulder blades and keep the upper traps relaxed to isolate the rear deltoids."},{"fault":"Using torso momentum to swing the weight back.","correction":"Brace the core, keep the torso stationary, and reduce the load if necessary."}],"safety":{"precautions":["Select a light to moderate weight to ensure strict joint mechanics and avoid excessive strain on the shoulder joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Reverse Fly","previous_ids":["oec:reverse-cable-flye"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Cable Flye","url":"https://wger.de/en/exercise/1473/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:standing-cable-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing isolation exercise using dual cables crossing the body to target the posterior deltoids and upper back musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Underhand Lat Pulldown","kind":"common"},{"text":"Reverse-Grip Lat Pulldown","kind":"common"},{"text":"Supinated Lat Pulldown","kind":"common"},{"text":"Close-Grip Underhand Pulldown","kind":"common"},{"text":"Biceps Close Grip Pull Down","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"1280"},"id":"oec:cable-reverse-grip-lat-pulldown","instructions":{"setup":["Attach a straight or revolving bar to the high pulley of a lat pulldown station.","Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.","Grasp the bar with an underhand (supinated) grip at approximately shoulder width.","Sit down, anchoring your thighs snugly under the pads, and allow your arms to fully extend overhead with a tall, slightly arched chest."],"steps":["Depress your shoulder blades and pull the bar smoothly down toward your upper chest by driving your elbows down and back.","Pause briefly at the bottom as the bar reaches collarbone height, squeezing your lats and biceps.","Control the weight as you slowly return the bar overhead to a full stretch, resisting the pull of the cable."],"breathing":"Exhale as you pull the bar down toward your chest, and inhale as you return the bar under control to the top.","cues":["Drive your elbows into your back pockets.","Keep your chest proud throughout the pull.","Control the ascent; do not let the stack jerk your arms."],"common_faults":[{"fault":"Excessive leaning back and using momentum to swing the weight down.","correction":"Maintain a stable torso with only a slight natural backward lean of about ten to fifteen degrees."},{"fault":"Incomplete range of motion at the top of the lift.","correction":"Allow your shoulder blades to elevate naturally at the top to achieve a full stretch on the lats."}],"safety":{"precautions":["Ensure the thigh support is properly secured to prevent being lifted off the seat."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Reverse-Grip Lat Pulldown","previous_ids":["oec:biceps-close-grip-pull-down"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Close Grip Pull Down","url":"https://wger.de/en/exercise/1280/view-base","license":"CC-BY-SA-4.0","author":"daniel.escada"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"variation-of","target":"oec:reverse-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:chin-up"},{"type":"regression-of","target":"oec:chin-up"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"A vertical pulling exercise performed on a pulldown station using a supinated grip to target the latissimus dorsi and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rocking Triceps Pushdown","kind":"common"},{"text":"Rocking Cable Pushdown","kind":"common"},{"text":"Rocking Cable Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1485"},"id":"oec:cable-rocking-triceps-pushdown","instructions":{"setup":["Attach a rope attachment to a high cable pulley.","Grasp the ends of the rope with a neutral grip and take a staggered stance beneath the cable.","Lean forward slightly, shifting most of your body weight onto the front foot while holding your elbows bent at roughly 90 degrees."],"steps":["Initiate the pushdown by driving your hands down and extending your elbows.","As your arms approach full extension, smoothly shift your weight onto your rear foot, allowing your hands to travel slightly back past your hips for an intense triceps contraction.","Pause briefly at peak contraction, keeping your chest tall.","Control the return by bending your elbows and rocking your weight smoothly forward onto the front foot to reset the starting stretch."],"breathing":"Exhale as you push down and shift weight onto the back leg; inhale as you return the cable and shift forward.","cues":["Rock back as you lock out.","Spread the rope past your hips.","Control the forward return.","Keep the motion fluid, not ballistic."],"common_faults":[{"fault":"Using excessive momentum instead of controlled weight shifting.","correction":"Move at a deliberate tempo so the triceps remain under active tension throughout the entire shift."},{"fault":"Flaring the elbows excessively outward.","correction":"Keep elbows tracking close to the sides of the torso to focus force through the triceps."}],"safety":{"precautions":["Maintain a stable base of support in your staggered stance to avoid losing balance during the shift."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Cable Rocking Triceps Pushdown","previous_ids":["oec:rocking-triceps-pushdown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rocking Triceps Pushdown","url":"https://wger.de/en/exercise/1485/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-drag-pushdown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A triceps pushdown variation using a deliberate weight shift from the front to rear foot to facilitate full elbow extension and increased shoulder extension at the contraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rope Straight-Arm Pulldown","kind":"common"},{"text":"Straight-Arm Cable Pulldown with Rope","kind":"common"},{"text":"Rope Lat Pushdown","kind":"common"},{"text":"Cable Rope Lat Pulldown","kind":"common"},{"text":"Straight-arm Pull Down (rope Attachment)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"629"},"id":"oec:cable-rope-straight-arm-pulldown","instructions":{"setup":["Attach a rope attachment to the high pulley of a cable station.","Grasp each end of the rope with a neutral grip (palms facing inward).","Take one to two steps back to create tension on the cable.","Hinge slightly forward at the hips with a flat back, soft knees, and arms extended forward overhead with a slight bend in the elbows."],"steps":["Brace your core and initiate the movement by sweeping your hands downward in a wide arc toward your thighs.","Maintain the fixed, slight bend in your elbows throughout the descent without turning the movement into a triceps pushdown.","Squeeze your lats firmly at the bottom as your hands reach the sides of your thighs, flaring the rope slightly apart for a deeper contraction.","Slowly raise your arms back along the same arc to the overhead position, feeling a full stretch in your lats before beginning the next repetition."],"breathing":"Exhale as you pull the rope down toward your hips; inhale as you slowly return to the stretched starting position.","cues":["Pull with your elbows, not your hands.","Keep the elbows frozen in a soft bend.","Chest tall and proud at the bottom squeeze."],"common_faults":[{"fault":"Bending and extending the elbows during the movement, turning it into a triceps extension.","correction":"Lock a slight bend into your elbows from start to finish so that only the shoulder joint moves."},{"fault":"Using excessive body momentum or swinging the torso back and forth.","correction":"Maintain a stable hip hinge and braced torso throughout each rep, moving only the arms."}],"safety":{"precautions":["Ensure the cable attachment is fully secured to the carabiner before initiating load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Rope Straight-Arm Pulldown","previous_ids":["oec:straight-arm-pull-down-rope-attachment"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Straight-arm Pull Down (rope Attachment)","url":"https://wger.de/en/exercise/629/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:machine-pullover"},{"type":"substitute-for","target":"oec:dumbbell-pullover"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the latissimus dorsi through shoulder extension using a high-pulley cable and rope attachment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"rope pushdown","kind":"common"},{"text":"cable rope pushdown","kind":"common"},{"text":"tricep rope pushdown","kind":"common"},{"text":"rope triceps pushdown","kind":"common"},{"text":"Tricep Rope Pushdowns","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1900"},"id":"oec:cable-rope-triceps-pushdown","instructions":{"setup":["Attach a double-rope handle to a high cable pulley.","Grasp each end of the rope with a neutral grip (palms facing each other) above the knots.","Step back slightly, set feet hip-width apart, and establish a slight forward torso lean while maintaining a neutral spine.","Pin your upper arms firmly against your sides, with elbows bent at approximately 90 degrees."],"steps":["Extend your elbows by pushing the rope straight down toward your thighs.","As you approach full elbow extension, spread the rope ends apart laterally past your hips to achieve a peaked contraction.","Hold the full lockout briefly while squeezing the triceps.","Slowly reverse the movement, allowing your forearms to rise back to the starting angle while keeping your upper arms stationary."],"breathing":"Exhale as you push down and extend your elbows; inhale as you control the rope back to the top.","cues":["Pin your elbows to your ribs.","Split the rope at the bottom.","Move only your forearms."],"common_faults":[{"fault":"Flaring or drifting the elbows forward and backward during the repetition.","correction":"Lock the upper arms stationary against your torso throughout the entire set."},{"fault":"Using torso momentum or dropping shoulder weight onto the rope.","correction":"Maintain a steady torso lean and reduce the weight to isolate the elbow extensors."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Extend the elbows completely and spread the ends of the rope for a full contraction."}],"safety":{"precautions":["Avoid excessive flexion at the wrist; keep wrists rigid and aligned with the forearms."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Rope Triceps Pushdown","previous_ids":["oec:tricep-rope-pushdowns"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tricep Rope Pushdowns","url":"https://wger.de/en/exercise/1900/view-base","license":"CC-BY-SA-4.0","author":"nishant0712"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed on a high cable pulley using a rope attachment to strengthen and develop the triceps brachii."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Cable Mid Trap Shrug","kind":"common"},{"text":"Cable Scapular Row","kind":"common"},{"text":"Seated Cable Scapular Retraction","kind":"common"},{"text":"Cable Kelso Shrug","kind":"common"},{"text":"Cable Horizontal Shrug","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","rehabilitation"],"movement_patterns":["horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench"],"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"922"},"id":"oec:cable-scapular-retraction","instructions":{"setup":["Sit upright at a low cable row station with your feet firmly planted on the footrests and knees slightly bent.","Grasp the handle attachment with arms fully extended and your torso vertical.","Allow the resistance to pull your shoulder blades forward into a fully protracted position while maintaining an upright, neutral spine."],"steps":["Keeping your arms straight, smoothly pull your shoulder blades straight back toward your spine.","Hold the fully retracted position for a brief pause, focusing on contracting your middle back.","Slowly allow your shoulder blades to glide forward into full protraction under control."],"breathing":"Exhale as you retract your shoulder blades, and inhale as you allow them to protract forward.","cues":["Pinch a pencil between your shoulder blades.","Keep your arms locked long; do not bend at the elbows.","Stay tall and do not rock through your torso."],"common_faults":[{"fault":"Bending the elbows to pull the weight.","correction":"Keep your arms extended with only a soft micro-bend in the elbows so all movement originates from the shoulder blades."},{"fault":"Swinging the torso backward to create momentum.","correction":"Brace your core and keep your torso stationary, moving only your scapulae."}],"safety":{"precautions":["Avoid shrugging your shoulders upward toward your ears to prevent overworking the upper trapezius and neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Scapular Retraction","previous_ids":["oec:seated-cable-mid-trap-shrug"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Cable Mid Trap Shrug","url":"https://wger.de/en/exercise/922/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"part-of","target":"oec:cable-seated-row"},{"type":"regression-of","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:band-scapular-retraction"},{"type":"substitute-for","target":"oec:prone-scapular-retraction"},{"type":"substitute-for","target":"oec:barbell-kelso-shrug"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"seated"},"status":"active","summary":"An upper-back isolation exercise performed on a cable row station to strengthen the middle trapezius and rhomboids through pure shoulder blade movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Cable Row","kind":"common"},{"text":"Cable Low Row","kind":"common"},{"text":"Low Pulley Row","kind":"common"},{"text":"Long-Pulley Row","kind":"regional"},{"text":"Long-Pulley (low Row)","kind":"common"},{"text":"Rowing seated, narrow grip","kind":"common"},{"text":"cable row","kind":"common"},{"text":"seated row","kind":"common"},{"text":"low row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"394,512,1117"},"id":"oec:cable-seated-row","instructions":{"setup":["Sit on the bench facing the low pulley and place your feet securely on the footrests with knees slightly bent.","Hinge slightly forward at the hips to grasp the handle, then sit upright with an erect spine, braced core, and arms fully extended."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows straight back alongside your ribcage.","Pull the handle firmly toward your lower abdomen while keeping your torso upright and stationary.","Pause briefly at peak contraction, squeezing your shoulder blades together.","Control the weight back under tension until your arms are fully extended and shoulders protracted forward slightly."],"breathing":"Exhale as you pull the handle into your abdomen, and inhale as you return the weight stack.","cues":["Lead with the elbows, not the hands.","Chest proud and shoulders down.","Keep the torso stable; do not swing."],"common_faults":[{"fault":"Swinging the torso backward and forward to generate momentum.","correction":"Keep your hips locked and maintain a stationary, upright spine throughout the movement."},{"fault":"Shrugging the shoulders up toward the ears during the pull.","correction":"Depress your scapulae and keep your traps relaxed before driving the elbows back."},{"fault":"Rounding the lower back when reaching forward.","correction":"Maintain a neutral spine and stop reaching forward once your arms are fully extended."}],"safety":{"precautions":["Avoid hyperextending the lumbar spine under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Seated Row","previous_ids":["oec:long-pulley-low-row","oec:rowing-seated-narrow-grip","oec:seated-cable-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Long-Pulley (low Row)","url":"https://wger.de/en/exercise/394/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Rowing seated, narrow grip","url":"https://wger.de/en/exercise/512/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Seated Cable Row","url":"https://wger.de/en/exercise/1117/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"regression-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:t-bar-row"}],"setup":{"position":"seated","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated cable pull targeting the latissimus dorsi, middle back, and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Cable Trunk Rotation","kind":"common"},{"text":"Seated Cable Twist","kind":"common"},{"text":"Cable Seated Twist","kind":"common"},{"text":"Cable Torso Twist","kind":"common"},{"text":"Trunk Rotation With Cable","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"mixed","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["bench","adjustable-bench","plyo-box","chair"]]},"external_ids":{"wger":"672"},"id":"oec:cable-seated-trunk-rotation","instructions":{"setup":["Position a bench perpendicular to a cable pulley adjusted to chest height.","Sit upright on the bench with your side facing the cable machine, feet flat on the floor for stability.","Grasp the single handle with both hands, extending your arms straight out in front of your chest with a slight unlock at the elbows."],"steps":["Brace your abdominals and maintain a tall, upright posture.","Rotate your torso smoothly away from the machine, keeping your arms locked relative to your chest.","Pause briefly at the end of the rotation, actively contracting your obliques.","Slowly reverse the rotation under control back to the starting position without letting the weight stack slam.","Complete the desired repetitions on one side before turning around to train the opposite side."],"breathing":"Exhale as you rotate your torso away from the pulley; inhale as you slowly return to the start.","cues":["Turn from the ribs, not the arms.","Keep the chest proud and tall.","Anchor your hips to the bench."],"common_faults":[{"fault":"Swinging the arms independently of the torso.","correction":"Keep the hands centered with your sternum so the rotation is driven purely by the midsection."},{"fault":"Allowing the pelvis and hips to shift or lift off the bench.","correction":"Press firmly through your feet and maintain even sit-bone contact on the bench throughout the set."},{"fault":"Excessive lumbar rounding during rotation.","correction":"Sit tall with a neutral spine and rotate primarily through the mid-to-upper back."}],"safety":{"precautions":["Avoid using excessive loads that force aggressive twisting at the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Seated Trunk Rotation","previous_ids":["oec:trunk-rotation-with-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Trunk Rotation With Cable","url":"https://wger.de/en/exercise/672/view-base","license":"CC-BY-SA-4.0","author":"Robertcoop"}]},"relations":[{"type":"substitute-for","target":"oec:machine-torso-rotation"},{"type":"regression-of","target":"oec:cable-woodchop"},{"type":"progression-of","target":"oec:seated-thoracic-rotation"},{"type":"substitute-for","target":"oec:russian-twist"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"A seated cable exercise that trains core rotational strength and oblique development while fixing the hips in place."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shotgun Row","kind":"common"},{"text":"Single-Arm Low Cable Row","kind":"common"},{"text":"Standing One-Arm Cable Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"562"},"id":"oec:cable-shotgun-row","instructions":{"setup":["Attach a single D-handle to a cable pulley set to the lowest position.","Grasp the handle with one hand and step back into a stable split stance with the foot opposite your working arm forward.","Hinge slightly forward at the hips while keeping your chest proud and core braced."],"steps":["Allow your working arm to extend fully toward the pulley, letting the scapula gently protract to stretch the lat.","Initiate the pull by retracting your shoulder blade and driving your elbow down and back toward your hip.","Rotate your forearm as you pull, turning your palm upward into supination as the handle approaches your torso.","Pause briefly at peak contraction, squeezing the lat without twisting your torso.","Lower the weight with control by reversing the motion, extending the arm and rotating back to the starting position."],"breathing":"Exhale as you row the handle toward your hip, and inhale as you return the cable under control.","cues":["Drive your elbow to your hip pocket.","Turn the palm up as you pull.","Keep your shoulders and hips square."],"common_faults":[{"fault":"Over-rotating the torso to heave the weight back.","correction":"Brace the core and keep the chest facing forward, isolating movement to the arm and shoulder blade."},{"fault":"Flaring the elbow out wide away from the body.","correction":"Keep the elbow path tight to your ribs to direct tension into the lower and mid lat."},{"fault":"Shrugging the shoulder toward the ear during the row.","correction":"Keep the shoulder depressed and pull down and back rather than upward."}],"safety":{"precautions":["Maintain a stable split stance to prevent losing balance as fatigue sets in."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Shotgun Row","previous_ids":["oec:shotgun-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shotgun Row","url":"https://wger.de/en/exercise/562/view-base","license":"CC-BY-SA-4.0","author":"cal.zabel"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-row"},{"type":"substitute-for","target":"oec:cable-half-kneeling-rotational-row"}],"setup":{"grip":{"orientation":"rotating"},"position":"split-stance","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A standing unilateral cable row performed from a split stance, rotating the grip from neutral or pronated to supinated to target the lats."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable External Rotation","kind":"common"},{"text":"Standing Cable Shoulder External Rotation","kind":"common"},{"text":"Cable Rotator Cuff External Rotation","kind":"common"},{"text":"Shoulder External Rotation (Cable)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1729"},"id":"oec:cable-shoulder-external-rotation","instructions":{"setup":["Set the cable pulley to elbow height and attach a single D-handle.","Stand perpendicular to the cable machine with your working arm furthest from the stack.","Grasp the handle with your working hand, bending your elbow to 90 degrees and tucking your upper arm against your torso."],"steps":["Keeping your elbow pinned firmly to your side, rotate your forearm outward away from the cable stack.","Continue rotating until your forearm is roughly perpendicular to your torso or as far as active shoulder mobility allows without torso twisting.","Pause briefly at peak contraction.","Control the weight smoothly back to the starting position across your stomach."],"breathing":"Exhale as you rotate outward and inhale as you return to the start.","cues":["Pin your elbow to your ribs like a door hinge","Move the forearm, not the torso","Lead with the back of the hand"],"common_faults":[{"fault":"Elbow drifting away from the side of the body.","correction":"Keep the upper arm glued to your ribs; place a small rolled towel between your elbow and torso to maintain contact if needed."},{"fault":"Rotating the torso to swing the weight.","correction":"Keep your hips and shoulders squared forward throughout the entire movement."},{"fault":"Extending the elbow or flexing the wrist to generate false range of motion.","correction":"Lock the elbow at a strict 90-degree angle and maintain a rigid, neutral wrist."}],"safety":{"precautions":["Use very light loads; the rotator cuff responds best to high control and moderate-to-high repetitions."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Shoulder External Rotation","previous_ids":["oec:shoulder-external-rotation-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder External Rotation (Cable)","url":"https://wger.de/en/exercise/1729/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"variation-of","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-side-lying-external-rotation"},{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing cable isolation exercise that strengthens the external rotators of the rotator cuff."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shoulder Internal Rotation (Cable)","kind":"common"},{"text":"Cable Internal Rotation","kind":"abbreviation"},{"text":"Standing Cable Internal Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"subscapularis","role":"prime-mover"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["internal-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1728"},"id":"oec:cable-shoulder-internal-rotation","instructions":{"setup":["Set the cable pulley to elbow height and attach a single D-handle.","Stand perpendicular to the cable machine with your working arm closest to the pulley.","Grasp the handle with a neutral grip, bend your working elbow to 90 degrees, and pin the upper arm firmly against your side."],"steps":["Begin with your forearm pointing outward toward the pulley, maintaining tension on the cable.","Rotate your shoulder to pull your forearm smoothly inward across your abdomen while keeping your elbow pinned to your flank.","Pause momentarily once your forearm contacts or approaches your stomach.","Slowly reverse the rotation, returning your forearm outward under control to the starting position without allowing the elbow to drift away."],"breathing":"Exhale as you rotate inward toward your torso; inhale as you slowly return to the starting position.","cues":["Elbow pinned to your ribs.","Move only the forearm.","Keep the torso perfectly still."],"common_faults":[{"fault":"Allowing the elbow to swing away from the torso during the rotation.","correction":"Keep the elbow glued to your flank, or roll up a small towel and hold it between your elbow and side throughout the set."},{"fault":"Rotating the torso to swing the weight inward.","correction":"Brace the core, square your hips and shoulders, and isolate movement strictly to the shoulder joint."},{"fault":"Using excessively heavy weight.","correction":"Select a light, controlled load that allows a full range of motion without momentum."}],"safety":{"precautions":["Do not force rotation past a comfortable active range of motion, especially if rehabbing a shoulder injury."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Shoulder Internal Rotation","previous_ids":["oec:shoulder-internal-rotation-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Internal Rotation (Cable)","url":"https://wger.de/en/exercise/1728/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-side-lying-internal-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A rotator cuff isolation exercise targeting the subscapularis by pulling resistance inward across the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dual Cable Shrug","kind":"common"},{"text":"Cable Upward and Inward Shrug","kind":"common"},{"text":"Low Cable Shrug","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1472"},"id":"oec:cable-shrug-in","instructions":{"setup":["Set the pulleys of a dual cable station to the lowest position and attach a single D-handle to each side.","Stand centered between the pulleys with feet hip-width apart.","Grasp a handle in each hand with a neutral grip and stand fully upright with arms straight, allowing the cables to pull downward and outward."],"steps":["Keeping your arms completely straight, elevate your shoulders upward and inward toward your ears along the line of the cables.","Pause for a second at the top of the movement to contract the upper trapezius fully.","Lower your shoulders under control, allowing the cables to pull your shoulder blades down and out into a deep stretch.","Repeat for the desired number of repetitions."],"breathing":"Exhale as you shrug upward and inward; inhale smoothly as you lower the weight.","cues":["Shrug up and in toward your ears","Keep the elbows locked straight","Pause and squeeze at the peak","Control the stretch at the bottom"],"common_faults":[{"fault":"Bending the elbows to pull the weight with the biceps.","correction":"Keep the arms fully extended and let the movement occur entirely at the shoulder blades."},{"fault":"Rolling the shoulders forward during the shrug.","correction":"Move straight up and inward along the diagonal angle of the cables without rolling the joints."},{"fault":"Using leg drive or torso bobbing to move the load.","correction":"Brace the core, lock the knees softly, and elevate solely using the traps."}],"safety":{"precautions":["Avoid jerking the head forward or thrusting the chin during the contraction to protect the cervical spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Shrug-In","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Shrug-In","url":"https://wger.de/en/exercise/1472/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-shrug"},{"type":"substitute-for","target":"oec:dumbbell-shrug"},{"type":"substitute-for","target":"oec:smith-machine-shrug"},{"type":"variation-of","target":"oec:dumbbell-shrug"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing shrug performed between two low cable pulleys, targeting the upper traps by aligning resistance with their diagonal line of pull."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One Arm Bent Row","kind":"common"},{"text":"Cable One-Arm Bent-Over Row","kind":"common"},{"text":"Single-Arm Cable Row Bent Over","kind":"common"},{"text":"Standing One-Arm Cable Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1186"},"id":"oec:cable-single-arm-bent-over-row","instructions":{"setup":["Attach a single D-handle to the lowest setting of a cable column.","Grasp the handle with one hand and take a step back to create tension on the cable.","Adopt a staggered stance with the foot opposite your working arm forward.","Hinge at the hips, keeping your back straight and chest proud, letting your torso sit at roughly a 45-degree angle to the floor."],"steps":["Allow the working arm to extend forward toward the pulley, feeling a slight stretch in the lat while keeping your spine braced.","Drive your elbow down and back toward your hip, retracting your shoulder blade as you pull the handle to your lower ribcage.","Pause briefly at peak contraction, squeezing the lat without twisting your torso.","Slowly extend your arm under control to return to the starting position."],"breathing":"Exhale smoothly as you pull the cable inward; inhale as you slowly return to the stretched position.","cues":["Drive the elbow to the hip pocket.","Keep your shoulders square to the pulley.","Pull with your back, not your hand."],"common_faults":[{"fault":"Excessive torso rotation to heave the weight back.","correction":"Brace the core firmly and keep the chest facing forward; reduce the load if rotation is unavoidable."},{"fault":"Rounding the lumbar spine in the bent-over position.","correction":"Hinge at the hips with a slight knee bend and actively engage the spinal erectors to maintain a neutral spine."},{"fault":"Shrugging the working shoulder up toward the ear during the pull.","correction":"Depress the shoulder blade down and focus on driving the elbow down rather than backward-upward."}],"safety":{"precautions":["Avoid using momentum to yank the cable stack.","Keep the lower back locked in neutral throughout the set to minimize shear stress."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Bent-Over Row","previous_ids":["oec:one-arm-bent-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: One Arm Bent Row","url":"https://wger.de/en/exercise/1186/view-base","license":"CC-BY-SA-4.0","author":"anto.kreegyr"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A unilateral horizontal pulling exercise performed with a low cable pulley to target the latissimus dorsi, upper back, and core stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lat Pulldown - Cross Body Single Arm","kind":"common"},{"text":"Single-Arm Cross-Body Lat Pulldown","kind":"common"},{"text":"One-Arm Cross-Body Lat Pulldown","kind":"common"},{"text":"Cable Cross-Body Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"1659"},"id":"oec:cable-single-arm-cross-body-lat-pulldown","instructions":{"setup":["Attach a single D-handle to a high cable pulley or lat pulldown station.","Sit slightly angled or sideways relative to the cable path so the working arm aligns naturally with the line of pull across your torso.","Anchor your legs under the thigh pads or brace firmly against the seat, holding the handle with the working arm fully extended overhead.","Grip the machine frame with your free hand to stabilize your torso."],"steps":["Allow the cable to gently elevate and upwardly rotate your shoulder blade at the top for a deep stretch along the lat.","Initiate the pull by depressing your shoulder blade and driving your elbow down toward your hip.","Pull the handle diagonally down across your body until your elbow reaches your side and your lat is fully contracted.","Pause briefly at peak contraction, then reverse the movement with control back to full overhead extension."],"breathing":"Exhale as you pull your elbow down toward your hip; inhale as you slowly return the cable overhead into the stretch.","cues":["Drive the elbow to your hip pocket.","Let the lat stretch up and across at the top.","Keep your torso braced and avoid twisting."],"common_faults":[{"fault":"Excessively rotating the torso to heave the weight down.","correction":"Brace the core, hold the machine frame with the non-working hand, and keep your chest facing a fixed direction throughout the set."},{"fault":"Pulling primarily with the biceps by over-curling the wrist and elbow.","correction":"Think of the hand purely as a hook and initiate the movement entirely by driving the elbow downward."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow your shoulder blade to elevate fully at the top to achieve the full passive stretch on the latissimus dorsi."}],"safety":{"precautions":["Control the eccentric phase rather than letting the weight stack yank your shoulder into excessive flexion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Cross-Body Lat Pulldown","previous_ids":["oec:lat-pulldown-cross-body-single-arm"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lat Pulldown - Cross Body Single Arm","url":"https://wger.de/en/exercise/1659/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-lat-pulldown"},{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:single-arm-cable-cross-body-pulldown"},{"type":"substitute-for","target":"oec:cable-half-kneeling-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:half-kneeling-single-arm-lat-pulldown"}],"setup":{"grip":{"orientation":"rotating"},"position":"seated","range":"full"},"status":"active","summary":"A unilateral pulldown variation performed across the body to optimize lat fiber alignment and enhance the stretch at the top of the movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Chest Press - Incline","kind":"common"},{"text":"Single-Arm Incline Cable Chest Press","kind":"common"},{"text":"Standing One-Arm Incline Cable Press","kind":"common"},{"text":"One-Arm Cable Incline Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push","anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1660"},"id":"oec:cable-single-arm-incline-chest-press","instructions":{"setup":["Set the cable pulley to low or hip height with a single D-handle attached.","Grasp the handle with one hand and face away from the cable stack.","Step forward into a staggered stance with the leg opposite the working arm forward.","Hold the handle near the lower chest with your elbow bent roughly 90 degrees and in line with the cable trajectory, bracing your non-working hand against the cable upright or your hip."],"steps":["Brace your core to prevent your torso from twisting toward the cable stack.","Press the handle upward and forward at roughly a 30 to 45-degree angle toward chest height in front of your sternum.","Squeeze the upper chest at full elbow extension without shrugging the shoulder.","Lower the handle under control along the same path back to the starting position."],"breathing":"Inhale as you lower the cable back to your side; exhale forcefully as you press forward and upward.","cues":["Punch up and in toward your midline.","Keep the torso square against the cable's pull.","Match your forearm angle to the cable path."],"common_faults":[{"fault":"Allowing the torso to twist during the press.","correction":"Brace the abdominal wall and widen the staggered stance to maintain strict anti-rotation."},{"fault":"Flaring the elbow out horizontally.","correction":"Keep the elbow tucked roughly 45 degrees relative to your torso along the upward line of push."},{"fault":"Pressing straight ahead instead of on an incline.","correction":"Set the pulley low enough and follow a diagonal pressing path from low to upper chest height."}],"safety":{"precautions":["Step forward under control before pressing to avoid sudden pull-back from the stack.","Ensure secure footing to prevent slipping under asymmetrical resistance."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Incline Chest Press","previous_ids":["oec:cable-chest-press-incline"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Chest Press - Incline","url":"https://wger.de/en/exercise/1660/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"substitute-for","target":"oec:landmine-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-bench-press"},{"type":"substitute-for","target":"oec:machine-incline-chest-press"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","stance":{"kind":"staggered","width":"shoulder"}},"status":"active","summary":"A standing unilateral cable press that pushes upward and inward to target the upper chest and anterior shoulder while challenging core anti-rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Cable Lat Pulldown","kind":"common"},{"text":"Single-Arm Lat Pulldown","kind":"common"},{"text":"One-Arm Cable Pulldown","kind":"common"},{"text":"Single Arm Row","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","mat"],"required":[["cable"]]},"external_ids":{"wger":"1637,1972"},"id":"oec:cable-single-arm-lat-pulldown","instructions":{"setup":["Attach a single-grip handle to a high cable pulley.","Sit on the floor, a mat, or a low bench positioned beneath and slightly behind the cable line of pull.","Grasp the handle with one hand and allow your arm to extend fully overhead, establishing torso stability with your feet braced."],"steps":["Initiate the pull by depressing and rotating your scapula downward while drawing your elbow toward your hip.","Pull smoothly until your elbow reaches the side of your ribcage, squeezing the latissimus dorsi at peak contraction.","Slowly reverse the motion under control, extending your arm and letting the shoulder blade elevate slightly to feel a deep stretch in the lat.","Complete the desired repetitions on one side before switching to the other."],"breathing":"Exhale as you pull the handle downward toward your torso; inhale as you slowly return to the fully stretched starting position.","cues":["Drive your elbow down to your hip pocket.","Keep your chest proud and resist twisting your torso.","Embrace the full stretch at the top without shrugging into your neck."],"common_faults":[{"fault":"Rotating the torso to yank the weight down.","correction":"Brace your core and keep your shoulders square to the machine throughout the set."},{"fault":"Cutting the eccentric range of motion short.","correction":"Allow your arm to fully extend and let the scapula elevate under control for a complete lat stretch."},{"fault":"Pulling primarily with the forearm and bicep.","correction":"Think of your hand merely as a hook and initiate the movement by pulling with the elbow and back muscles."}],"safety":{"precautions":["Select a load that allows full control during the negative phase to avoid sudden joint strain at full overhead extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Lat Pulldown","previous_ids":["oec:single-arm-row","oec:single-arm-lat-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single arm row","url":"https://wger.de/en/exercise/1637/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"},{"title":"wger: Single-Arm Lat Pulldown","url":"https://wger.de/en/exercise/1972/view-base","license":"CC-BY-SA-4.0","author":"evtimovgeorg"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"A unilateral vertical pull using a high cable to isolate and deeply stretch each latissimus dorsi."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Cable Lateral Raise","kind":"common"},{"text":"One-Arm Cable Lateral Raise","kind":"common"},{"text":"Cable Side Raise","kind":"common"},{"text":"Side raises on Cable","kind":"common"},{"text":"Lateral Rows on Cable, One Armed","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"349"},"id":"oec:cable-single-arm-lateral-raise","instructions":{"setup":["Set the cable pulley to its lowest position or around mid-shin height and attach a single D-handle.","Stand perpendicular to the cable machine with the working arm furthest from the pulley.","Reach across your body with the working hand to grasp the handle, allowing a slight, comfortable bend in your elbow.","Hold the machine upright with your non-working hand for added torso stability, keeping your feet hip-width apart and your chest tall."],"steps":["Initiate the movement by raising your working arm outward and slightly forward in the scapular plane.","Lead with your elbow and lateral deltoid until your hand reaches roughly shoulder height.","Pause briefly at the top to accentuate the peak contraction.","Lower the handle smoothly along the same arc under control until your arm crosses back in front of your body.","Complete all repetitions on one side before switching to the other arm."],"breathing":"Exhale as you raise the cable out to the side; inhale as you lower the weight back across your body.","cues":["Lead with the elbow, not the wrist","Reach out toward the walls rather than straight up","Keep your shoulders depressed away from your ears"],"common_faults":[{"fault":"Swinging the torso or using hip momentum to start the lift.","correction":"Hold the machine column firmly and maintain a rigid, braced torso throughout the entire set."},{"fault":"Shrugging the shoulder excessively at the top of the range.","correction":"Keep your shoulder blades pulled down to maximize tension on the lateral deltoid rather than the upper trapezius."},{"fault":"Bending and straightening the elbow to generate leverage.","correction":"Lock a slight bend in your elbow at the start and keep that joint angle fixed throughout the movement."}],"safety":{"precautions":["Stop the lift if you feel sharp anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Lateral Raise","previous_ids":["oec:lateral-rows-on-cable-one-armed"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral Rows on Cable, One Armed","url":"https://wger.de/en/exercise/349/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"},{"type":"substitute-for","target":"oec:single-arm-cable-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that uses a low cable pulley to train the lateral deltoid through continuous tension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One Arm Overhead Cable Tricep Extension","kind":"common"},{"text":"Cable One-Arm Overhead Triceps Extension","kind":"common"},{"text":"Single-Arm Overhead Cable Triceps Extension","kind":"common"},{"text":"Single-Arm Cable Overhead Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"1668"},"id":"oec:cable-single-arm-overhead-triceps-extension","instructions":{"setup":["Set the cable pulley to a low position, either attaching a single handle or gripping the cable ball directly.","Face away from the pulley tower, grab the cable with one hand, and press it directly overhead.","Adopt a comfortable staggered stance to provide stability and brace your core."],"steps":["Keeping your upper arm vertical and close to your head, slowly bend your elbow to lower the cable behind your head until your triceps are fully stretched.","Pause briefly at the bottom of the movement without letting your upper arm drift forward.","Contract your triceps to extend your forearm upward until your elbow is fully extended overhead.","Complete the desired repetitions on one side before switching hands."],"breathing":"Inhale as you lower the weight behind your head, and exhale as you extend your arm overhead.","cues":["Pin your upper arm in place","Reach deep behind your neck for a full stretch","Squeeze your triceps at lockout"],"common_faults":[{"fault":"Flaring the elbow out wide or moving the upper arm back and forth during the rep.","correction":"Keep your upper arm relatively fixed in space, allowing movement only at the elbow joint."},{"fault":"Arching the lower back to assist the press.","correction":"Brace your abdominals and use a staggered stance to keep the spine neutral."}],"safety":{"precautions":["Avoid using excessive loads that compromise shoulder stability or strain the elbow joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Overhead Triceps Extension","previous_ids":["oec:one-arm-overhead-cable-tricep-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: One Arm Overhead Cable Tricep Extension","url":"https://wger.de/en/exercise/1668/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:cable-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:ez-bar-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:barbell-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the triceps, particularly emphasizing the long head, by extending the elbow overhead against cable resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Cable Row","kind":"common"},{"text":"One-Arm Cable Row","kind":"common"},{"text":"Unilateral Cable Row","kind":"common"},{"text":"Single-Arm Seated Cable Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["retraction","depression"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","adjustable-bench"],"required":[["cable"]]},"external_ids":{"wger":"1621"},"id":"oec:cable-single-arm-row","instructions":{"setup":["Attach a single D-handle to a low or mid pulley on a cable station.","Sit upright facing the machine on the row bench or an upright utility bench, placing your feet securely on the footrests or floor.","Grasp the handle with one hand in a neutral grip and sit tall with your chest up and arm fully extended to establish tension on the cable."],"steps":["Initiate the pull by retracting and depressing your shoulder blade.","Drive your elbow straight back toward your hip, keeping the forearm aligned with the cable.","Pull until your hand reaches your lower ribs or hip, squeezing your lat firmly at the peak contraction.","Slowly extend your arm and allow your shoulder blade to protract under control to achieve a deep stretch in the lat before starting the next repetition."],"breathing":"Exhale as you row the handle toward your torso, and inhale as you return the weight under control.","cues":["Lead with the elbow.","Pull your elbow to your hip pocket.","Keep your torso square and avoid twisting."],"common_faults":[{"fault":"Excessive torso rotation to heave the weight.","correction":"Brace your core and keep your shoulders and chest facing forward throughout the movement."},{"fault":"Shrugging the shoulder toward the ear during the pull.","correction":"Keep your shoulder depressed down and away from your ear as you pull."}],"safety":{"precautions":["Maintain a neutral spine and avoid rounding the lower back when reaching into the stretched position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Row","previous_ids":["oec:unilateral-cable-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Unilateral Cable row","url":"https://wger.de/en/exercise/1621/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"}]},"relations":[{"type":"variation-of","target":"oec:cable-seated-row"},{"type":"variation-of","target":"oec:cable-standing-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"},{"type":"substitute-for","target":"oec:machine-iso-lateral-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated","range":"full"},"status":"active","summary":"A unilateral horizontal pulling exercise performed on a cable machine to develop the latissimus dorsi, upper back, and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One Arm Triceps Extensions on Cable","kind":"common"},{"text":"Single-Arm Cable Triceps Extension","kind":"common"},{"text":"Cable Single-Arm Triceps Extension","kind":"common"},{"text":"Single-Arm Cable Pushdown","kind":"common"},{"text":"One-Arm Cable Pushdown","kind":"common"},{"text":"Cable Triceps Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"803,1661"},"id":"oec:cable-single-arm-triceps-pushdown","instructions":{"setup":["Set the cable pulley to its highest position and attach a single D-handle or grip the cable end.","Stand facing the pulley with feet in a stable, staggered stance and a slight forward lean at the hips.","Grasp the handle with one hand and pin your upper arm close to your torso with the elbow bent to roughly 90 degrees."],"steps":["Keep your upper arm stationary against your flank and push the handle downward by extending your elbow.","Contract your triceps forcefully at full elbow lockout.","Bend your elbow under control to return the cable to the starting position without allowing the upper arm to swing forward.","Complete the desired repetitions on one arm, then repeat on the opposite side."],"breathing":"Exhale as you push down and fully extend the elbow; inhale as you control the handle back up to the start.","cues":["Pin your elbow to your side.","Move only your forearm.","Lock out and squeeze."],"common_faults":[{"fault":"Swinging the upper arm forward and back to gain momentum.","correction":"Keep the upper arm glued to your ribs throughout the movement so only the elbow flexes and extends."},{"fault":"Letting the shoulder roll forward or elevate during the press.","correction":"Set your shoulder blade down and back before starting the repetition."},{"fault":"Cutting the eccentric phase short.","correction":"Allow your elbow to achieve at least 90 degrees of flexion on each repetition before pushing back down."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Cable Single-Arm Triceps Pushdown","previous_ids":["oec:one-arm-triceps-extensions-on-cable","oec:cable-triceps-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: One Arm Triceps Extensions on Cable","url":"https://wger.de/en/exercise/803/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Cable Triceps Press","url":"https://wger.de/en/exercise/1661/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:single-arm-cable-pushdown"},{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"An isolation exercise that uses a high cable pulley to extend the elbow and train the triceps unilaterally."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Cable Row","kind":"common"},{"text":"Pullback","kind":"common"},{"text":"Cable Pullback","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1905"},"id":"oec:cable-standing-row","instructions":{"setup":["Set the cable pulley to mid-torso height and attach a handle, such as a close-grip double-D handle or two single handles.","Grasp the handles, step back a few paces to lift the weight stack, and stand facing the machine with feet hip-width apart.","Unlock your knees slightly, brace your abdominal wall, and hold your chest tall with arms fully extended toward the pulley."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows backward alongside your ribcage.","Pull the handle firmly toward your abdomen or lower sternum until your back muscles are fully contracted.","Pause briefly at peak contraction, keeping your torso stable and upright.","Slowly extend your arms and allow the shoulder blades to protract under control to return to the starting position."],"breathing":"Exhale forcefully as you row the handle into your torso; inhale steadily as you extend your arms back out.","cues":["Drive the elbows back.","Keep the chest proud.","Control the stretch without swinging."],"common_faults":[{"fault":"Swinging the torso backward to generate momentum.","correction":"Keep your hips and torso braced in an athletic stance; move only through the shoulders and arms."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Depress your shoulders down away from your ears before and throughout each rep."}],"safety":{"precautions":["Maintain a stable base of support with soft knees to avoid being pulled forward off balance by the cable tension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Standing Row","previous_ids":["oec:pullback"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pullback","url":"https://wger.de/en/exercise/1905/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:cable-seated-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound cable horizontal pull performed while standing to build upper-back and lat strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straight-Arm Pulldown","kind":"common"},{"text":"Straight-Arm Cable Pulldown","kind":"common"},{"text":"Straight-Arm Lat Pulldown","kind":"common"},{"text":"Cable Lat Pushdown","kind":"common"},{"text":"Straight-arm Pull Down (bar Attachment)","kind":"common"},{"text":"High-pulley pullover","kind":"common"},{"text":"Straight-Arm Pulldown (Cable)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"628,1137,1726"},"id":"oec:cable-straight-arm-pulldown","instructions":{"setup":["Attach a straight bar or wide handle to the high pulley of a cable station.","Grasp the bar with an overhand, shoulder-width grip.","Step back a couple of feet to create tension on the cable, hinge forward slightly at the hips, and maintain a soft bend in your knees and elbows."],"steps":["Keeping your arms fixed with only a slight, unchanging bend at the elbows, pull the bar down in a sweeping arc toward your thighs.","Contract your lats firmly as the bar approaches your hips.","Control the bar as it travels back along the same path overhead until you feel a deep stretch in your lats.","Stop when your hands are slightly above eye level before initiating the next repetition."],"breathing":"Exhale as you sweep the bar down toward your thighs, and inhale as you return the bar overhead under control.","cues":["Drive your hands toward your pockets.","Lock your elbows in place throughout.","Keep your chest proud and brace your core."],"common_faults":[{"fault":"Bending and extending the elbows, turning the movement into a triceps pushdown.","correction":"Maintain a fixed, soft elbow angle throughout the entire range of motion and move purely from the shoulders."},{"fault":"Using excessive body English and swinging the torso.","correction":"Lock your torso at a slight forward angle and keep your core braced to isolate the back muscles."}],"safety":{"precautions":["Do not allow the weight stack to pull your shoulders into painful hyperflexion at the top of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Straight-Arm Pulldown","previous_ids":["oec:straight-arm-pull-down-bar-attachment","oec:high-pulley-pullover","oec:straight-arm-pulldown-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Straight-arm Pull Down (bar Attachment)","url":"https://wger.de/en/exercise/628/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"},{"title":"wger: High-pulley pullover","url":"https://wger.de/en/exercise/1137/view-base","license":"CC-BY-SA-4.0","author":"Franpol"},{"title":"wger: Straight-Arm Pulldown (Cable)","url":"https://wger.de/en/exercise/1726/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-pullover"},{"type":"substitute-for","target":"oec:machine-pullover"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A cable isolation exercise that targets the latissimus dorsi by extending the shoulders through a wide arc with straight arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Tricep Kickback","kind":"common"},{"text":"Single-Arm Cable Triceps Kickback","kind":"common"},{"text":"Bent-Over Cable Triceps Kickback","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1509"},"id":"oec:cable-triceps-kickback","instructions":{"setup":["Set the cable pulley to roughly waist or low height and attach a single handle or grip the bare cable ball.","Hinge forward at the hips with a flat back and a staggered stance, facing the pulley or slightly offset.","Grasp the cable with one hand and draw your upper arm up so it rests parallel to your torso, pinning your elbow tight against your side."],"steps":["Keeping your upper arm completely stationary, extend your elbow to push the cable backward.","Continue extending until your arm is fully straight and pause briefly to contract the triceps.","Slowly bend your elbow to return the forearm to the starting position without letting the upper arm drop."],"breathing":"Exhale as you extend the arm backward, and inhale as you return to the bent-arm position.","cues":["Lock your upper arm in place","Hinge only at the elbow","Squeeze the back of your arm at full extension"],"common_faults":[{"fault":"Swinging the upper arm back and forth to generate momentum.","correction":"Keep the humerus pinned parallel to your torso and move strictly through the elbow joint."},{"fault":"Dropping the elbow toward the floor between repetitions.","correction":"Engage the upper back and rear deltoid to maintain an elevated upper-arm position throughout the entire set."}],"safety":{"precautions":["Do not overextend or hyperextend the elbow under heavy load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Triceps Kickback","previous_ids":["oec:cable-tricep-kickback"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Tricep Kickback","url":"https://wger.de/en/exercise/1509/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-triceps-kickback"},{"type":"substitute-for","target":"oec:dumbbell-triceps-kickback"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A bent-over unilateral isolation exercise using a cable to extend the elbow against continuous resistance, targeting the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Triceps Pushdown","kind":"common"},{"text":"Cable Pushdown","kind":"common"},{"text":"Cable Triceps Extension","kind":"common"},{"text":"Triceps Extensions on Cable","kind":"common"},{"text":"Triceps Extensions on Cable With Bar","kind":"common"},{"text":"Tricep Pushdown on Cable","kind":"common"},{"text":"tricep pushdown","kind":"common"},{"text":"pushdown","kind":"common"},{"text":"triceps pressdown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"659,660,805,1185"},"id":"oec:cable-triceps-pushdown","instructions":{"setup":["Attach a bar or rope handle to a high cable pulley.","Stand facing the pulley with feet hip-width apart and a slight forward torso lean.","Grasp the handle, pin your elbows close to your ribcage, and bring forearms just above parallel to the floor."],"steps":["Extend your elbows smoothly by pushing the attachment straight down toward your thighs.","Squeeze your triceps firmly at full extension without locking the elbows aggressively.","Control the handle as it rises back up until your elbows reach approximately ninety degrees of flexion."],"breathing":"Exhale as you push the cable down into extension, and inhale as you return to the starting position.","cues":["Pin your elbows to your sides.","Move only at the elbows.","Control the weight on the way up."],"common_faults":[{"fault":"Allowing the elbows to drift forward and backward during the movement.","correction":"Lock the upper arms firmly against the ribcage so movement occurs strictly at the elbow joint."},{"fault":"Using excessive body momentum or pressing downward with the chest and shoulders.","correction":"Maintain a stable torso angle and reduce the load to ensure the triceps drive the movement."},{"fault":"Cutting the range of motion short at the top or bottom.","correction":"Allow full flexion to at least ninety degrees at the elbow and push to complete extension on every rep."}],"safety":{"precautions":["Avoid hyperextending or snapping the elbow joint at the bottom of the rep."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Triceps Pushdown","previous_ids":["oec:triceps-extensions-on-cable","oec:triceps-extensions-on-cable-with-bar","oec:tricep-pushdown-on-cable","oec:triceps-pushdown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Triceps Extensions on Cable","url":"https://wger.de/en/exercise/659/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Triceps Extensions on Cable With Bar","url":"https://wger.de/en/exercise/660/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Tricep Pushdown on Cable","url":"https://wger.de/en/exercise/805/view-base","license":"CC-BY-SA-4.0","author":"cshep442"},{"title":"wger: Triceps Pushdown","url":"https://wger.de/en/exercise/1185/view-base","license":"CC-BY-SA-4.0","author":"anto.kreegyr"}]},"relations":[{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"},{"type":"substitute-for","target":"oec:ez-bar-skull-crusher"},{"type":"substitute-for","target":"oec:barbell-lying-triceps-extension"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the triceps by extending the elbows against cable resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Triceps Pushdown Isometric","kind":"common"},{"text":"Isometric Cable Triceps Pushdown","kind":"common"},{"text":"Single-Arm Cable Triceps Pushdown Hold","kind":"common"},{"text":"Cable Tricep Pushdown Hold","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-posterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"2541"},"id":"oec:cable-triceps-pushdown-hold","instructions":{"setup":["Attach a single handle to a high cable pulley.","Stand facing the machine in a staggered or hip-width stance with a slight forward hinge at the hips.","Grasp the handle with one hand and pin your upper arm firmly against the side of your torso."],"steps":["Push the handle downward by extending your elbow until the arm is straight beside your hip.","Lock into peak elbow extension and forcefully squeeze the triceps muscle.","Hold this fully extended position statically for the target duration without letting the arm drift.","Slowly allow the elbow to flex under control to return the weight, then repeat on the opposite arm."],"breathing":"Maintain controlled, continuous breathing throughout the hold without holding your breath.","cues":["Pin the elbow to your ribs","Lock out and flex hard","Keep the torso stationary"],"common_faults":[{"fault":"Elbow drifting forward or backward during the hold","correction":"Keep the upper arm glued against your torso so shoulder movement does not assist the triceps."},{"fault":"Leaning upper body weight over the cable","correction":"Maintain a stable, braced torso with a slight hip hinge and avoid using momentum or body mass to pin the load down."},{"fault":"Wrist breaking into hyperextension under tension","correction":"Keep the wrist rigid and neutral in line with the forearm throughout the hold."}],"safety":{"precautions":["Use a manageable load to ensure full lockout can be sustained with strict form."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]},{"required":["reps","load"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Cable Triceps Pushdown Hold","previous_ids":["oec:triceps-pushdown-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Triceps Pushdown Isometric","url":"https://wger.de/en/exercise/2541/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"pause","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"An isometric isolation exercise that targets the triceps by maintaining a sustained full-elbow-extension contraction against cable resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Woodchopper","kind":"common"},{"text":"Cable Wood Chop","kind":"common"},{"text":"Standing Cable Twist","kind":"common"},{"text":"Horizontal Cable Woodchop","kind":"common"},{"text":"Cable Woodchoppers","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["horizontal-adduction","isometric-stabilization"]},{"joint":"hip","actions":["internal-rotation","external-rotation","isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"145"},"id":"oec:cable-woodchop","instructions":{"setup":["Set the cable pulley to approximately chest or mid-torso height and attach a single handle.","Stand sideways to the cable machine with feet shoulder-width apart and knees slightly bent.","Grasp the handle with both hands, clasping one hand over the other, and step away to lift the weight stack and establish tension.","Extend your arms out in front of your chest with a slight, fixed bend in your elbows."],"steps":["Brace your core and initiate the movement by rotating your torso away from the pulley across your body.","Pivot slightly on the ball of the trailing foot if needed, keeping your hips stable and the rotation centered in your upper torso.","Pause for a moment at the end range of rotation, holding strong abdominal tension.","Slowly reverse the rotation under control, resisting the cable's pull until you return to the starting position.","Complete all repetitions on one side before turning around to train the opposite side."],"breathing":"Exhale sharply as you rotate across your body, and inhale steadily as you return to the starting position.","cues":["Rotate through the ribs, not just the arms.","Keep arms long and locked into the torso.","Resist the pull on the way back."],"common_faults":[{"fault":"Pulling primarily with the arms and shoulders rather than driving rotation from the trunk.","correction":"Keep your elbow bend fixed and focus on turning your chest and shoulders as one unit."},{"fault":"Letting the cable yank the body back into the starting position without control.","correction":"Take two to three seconds on the return phase to work the eccentric contraction of the obliques."},{"fault":"Excessively twisting through the lower back instead of rotating from the thoracic spine and hips.","correction":"Brace the abdominal wall tightly and allow the back hip and foot to pivot slightly rather than forcing lumbar torsion."}],"safety":{"precautions":["Avoid using excessive loads that force aggressive twisting through the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Cable Woodchop","previous_ids":["oec:cable-woodchoppers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Woodchoppers","url":"https://wger.de/en/exercise/145/view-base","license":"CC-BY-SA-3.0","author":"robhoyt"}]},"relations":[{"type":"substitute-for","target":"oec:landmine-rotation"},{"type":"substitute-for","target":"oec:machine-torso-rotation"},{"type":"progression-of","target":"oec:standing-torso-twist"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing core exercise that trains transverse-plane rotational strength and anti-rotational control against cable resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Forearm Curl","kind":"common"},{"text":"Cable Wrist Flexion","kind":"common"},{"text":"Wrist curl, cable","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["flexion"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench"],"required":[["cable"]]},"external_ids":{"wger":"1771"},"id":"oec:cable-wrist-curl","instructions":{"setup":["Attach a straight bar or EZ-curl bar to the lowest pulley setting on a cable station.","Kneel facing the machine and rest your forearms across your thighs or a flat bench, with your wrists extending just past the edge.","Grasp the bar with an underhand (supinated) grip at roughly shoulder width so the cable line of pull creates resistance against wrist flexion."],"steps":["Allow the weight to extend your wrists down fully, keeping your forearms flat and secured.","Curl the bar upward by flexing your wrists as high as possible while keeping your elbows and forearms motionless.","Squeeze your forearms hard at the top of the contraction for a brief pause.","Lower the bar under control back to the starting stretched position."],"breathing":"Exhale as you curl the weight up; inhale as you lower the weight back down.","cues":["Keep forearms glued to the support.","Isolate the movement to the wrists only.","Squeeze hard at peak flexion."],"common_faults":[{"fault":"Lifting forearms or elbows off the support.","correction":"Keep your forearms firmly pressed into your thighs or bench so only the wrists move."},{"fault":"Using excessive momentum or body sway.","correction":"Select a lighter weight and execute the movement with a slow, controlled tempo."}],"safety":{"precautions":["Avoid letting the bar roll completely out of your hands unless performing deliberate finger curls."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cable Wrist Curl","previous_ids":["oec:wrist-curl-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wrist curl, cable","url":"https://wger.de/en/exercise/1771/view-base","license":"CC-BY-SA-4.0","author":"eufvksruh"}]},"relations":[{"type":"variation-of","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:dumbbell-wrist-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"kneeling"},"status":"active","summary":"An isolation exercise using a low cable pulley to target the wrist flexors of the anterior forearm."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Vertical Knee Raise","kind":"common"},{"text":"Roman Chair Knee Raise","kind":"common"},{"text":"Power Tower Knee Raise","kind":"common"},{"text":"Knieheben Beinhebemaschine","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["roman-chair","dip-station"]]},"external_ids":{"wger":"2674"},"id":"oec:captain-s-chair-knee-raise","instructions":{"setup":["Step onto the foot pegs of the captain's chair station.","Rest your forearms securely on the padded rests and grip the forward handles.","Press firmly down through your forearms to depress your shoulders away from your ears.","Step your feet off the pegs so your torso is supported by your forearms and your back rests flush against the pad."],"steps":["Engage your core and bend your knees slightly.","Exhale and raise your knees toward your chest by flexing your hips and rounding your pelvis upward.","Pause momentarily at the top of the movement with your pelvis tilted forward.","Inhale as you lower your knees back down under control until your legs hang vertically without swinging."],"breathing":"Exhale forcefully as you lift your knees and curl your pelvis up; inhale smoothly as you lower your legs back to the start.","cues":["Push the floor away through your elbows.","Roll your pelvis up toward your ribcage.","Control the descent to eliminate swing."],"common_faults":[{"fault":"Relying on momentum and swinging the legs to achieve height.","correction":"Pause at the bottom between reps and initiate the lift entirely through abdominal and hip flexor contraction."},{"fault":"Stopping hip flexion before tilting the pelvis upward, turning the exercise purely into a hip flexor lift.","correction":"Curl the lower back off the pad slightly at the peak to actively recruit the rectus abdominis."},{"fault":"Allowing the shoulders to shrug upward toward the ears.","correction":"Actively depress your scapulae by pushing down into the forearm pads throughout the entire set."}],"safety":{"precautions":["Maintain shoulder depression to avoid excessive strain on the shoulder girdle and neck.","Discontinue if you feel sharp pain in the front of the hip or lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Captain's Chair Knee Raise","previous_ids":["oec:knieheben-beinhebemaschine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Knieheben Beinhebemaschine","url":"https://wger.de/en/exercise/2674/view-base","license":"CC-BY-SA-4.0","author":"fen"}]},"relations":[{"type":"regression-of","target":"oec:captain-s-chair-leg-raise"},{"type":"regression-of","target":"oec:hanging-knee-raise"},{"type":"substitute-for","target":"oec:hanging-knee-raise"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"An abdominal exercise performed in forearm support where the knees are drawn up toward the chest to train the hip flexors and abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Vertical Leg Raise","kind":"common"},{"text":"Supported Leg Raise","kind":"common"},{"text":"Roman Chair Leg Raise","kind":"common"},{"text":"Power Tower Leg Raise","kind":"common"},{"text":"Leg Raises, Standing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["ankle-weight","dumbbell"],"required":[["roman-chair","dip-station"]]},"external_ids":{"wger":"378"},"id":"oec:captain-s-chair-leg-raise","instructions":{"setup":["Step onto the foot pegs of the captain's chair apparatus and rest your forearms flat on the padded supports.","Grip the handles firmly with your hands and press down through your forearms to depress your shoulders and stabilize your upper body.","Step off the pegs so your body hangs freely with your back resting lightly against the pad and your legs fully extended downward."],"steps":["Keeping your legs straight and together, smoothly raise them in front of you.","Continue lifting until your thighs are at least parallel to the floor, rolling your pelvis upward slightly at the top to fully contract the abdominals.","Pause for a second at the top of the movement.","Lower your legs with control back to the starting hanging position without allowing your body to swing."],"breathing":"Exhale as you raise your legs toward your chest and inhale as you lower them with control.","cues":["Press your forearms down to keep your neck long","Tilt your pelvis up at the top","Control the descent to eliminate swinging"],"common_faults":[{"fault":"Swinging the legs and using momentum to lift them.","correction":"Come to a complete stop at the bottom of each repetition and initiate the movement purely with abdominal and hip flexor contraction."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively push down into the forearm pads throughout the set to keep the shoulder blades depressed and stable."},{"fault":"Stopping at parallel without flexing the lumbar spine.","correction":"Curl the pelvis slightly upward at the top of the movement to shift emphasis from the hip flexors to the rectus abdominis."}],"safety":{"precautions":["Ensure the forearms are securely seated on the pads before taking your feet off the platform to prevent slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Captain's Chair Leg Raise","previous_ids":["oec:leg-raises-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Raises, Standing","url":"https://wger.de/en/exercise/378/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"progression-of","target":"oec:captain-s-chair-knee-raise"},{"type":"regression-of","target":"oec:hanging-leg-raise"},{"type":"regression-of","target":"oec:toes-to-bar"},{"type":"substitute-for","target":"oec:hanging-leg-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"support"},"status":"active","summary":"An abdominal exercise performed by suspending the torso on forearm pads and raising the straight legs to flex the hips and waist."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Captain's Chair Side Knee Raise","kind":"common"},{"text":"Captain's Chair Twisting Knee Raise","kind":"common"},{"text":"Twisting Captain's Chair Knee Raise","kind":"common"},{"text":"VKR Oblique Knee Raise","kind":"abbreviation"},{"text":"Knieheben Beinhebemaschine seitlich","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation","lateral-flexion"]},{"joint":"hip","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["rotation","spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["transverse","sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["roman-chair","dip-station"]]},"external_ids":{"wger":"2675"},"id":"oec:captain-s-chair-oblique-knee-raise","instructions":{"setup":["Step onto the foot pegs of a vertical knee raise station and place your forearms securely on the padded rests.","Grip the handles firmly and press down through your elbows to keep your shoulders depressed and active.","Rest your back flat against the back pad and let your legs hang vertically together."],"steps":["Inhale to brace your core.","Exhale and rotate your hips slightly while drawing your knees up and across toward one side of your torso.","Continue raising your knees until your pelvis tilts upward and your lower spine flexes, squeezing your obliques at the top.","Inhale as you lower your legs back to the center in a controlled motion without swinging.","Repeat the movement by raising your knees toward the opposite side, alternating repetitions evenly."],"breathing":"Exhale forcefully as you curl your knees up and to the side, and inhale as you lower them under control.","cues":["Drive your knees toward your armpit.","Roll your pelvis up off the back pad.","Stay tall through your shoulders—do not sink into your neck."],"common_faults":[{"fault":"Swinging the legs to generate momentum.","correction":"Pause briefly at the bottom of each repetition to ensure abdominal contraction initiates the movement."},{"fault":"Only flexing the hips without tilting the pelvis.","correction":"Curl the pelvis upward and round the lower back slightly at the peak to fully recruit the abdominal wall."},{"fault":"Collapsing into the shoulder girdle.","correction":"Actively push down into the forearm pads throughout the set to keep your chest open and shoulders depressed."}],"safety":{"precautions":["Ensure your back maintains contact with the pad and avoid extreme rotational twisting if you have acute lumbar spine pain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Captain's Chair Oblique Knee Raise","previous_ids":["oec:knieheben-beinhebemaschine-seitlich"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Knieheben Beinhebemaschine seitlich","url":"https://wger.de/en/exercise/2675/view-base","license":"CC-BY-SA-4.0","author":"fen"}]},"relations":[{"type":"variation-of","target":"oec:captain-s-chair-knee-raise"}],"setup":{"position":"support"},"status":"active","summary":"A bodyweight core exercise performed in forearm support on a vertical knee raise station, lifting the knees diagonally toward alternating sides to target the obliques and abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hovering Cat","kind":"common"},{"text":"Hovering Cat Plank","kind":"common"},{"text":"Cat Pose Plank","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["flexion","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","pilates"],"movement_patterns":["anti-extension","spinal-flexion"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1911"},"id":"oec:cat-plank","instructions":{"setup":["Start on all fours with your hands directly under your shoulders and your knees directly beneath your hips.","Tuck your toes under and grip the floor firmly with your fingers.","Press the floor away with your palms to spread your shoulder blades wide and gently round your upper back into a cat-like arch."],"steps":["Engage your deep abdominals and press through the balls of your feet to lift your knees roughly one to two inches off the floor.","Maintain the rounded spine and protracted shoulder blades, pulling your navel toward your spine.","Hold this hovering position steadily for the target duration without allowing your hips to pike or your lower back to sag.","Gently lower your knees back to the floor to finish."],"breathing":"Breathe continuously with shallow, controlled breaths while maintaining deep abdominal bracing and spinal flexion.","cues":["Push the floor away","Dome your upper back","Keep knees low to the floor","Pull ribs toward hips"],"common_faults":[{"fault":"Lifting the hips too high toward a downward dog position.","correction":"Keep your knees hovering only one to two inches off the floor and thighs perpendicular to the ground."},{"fault":"Collapsing into the shoulder blades and sagging through the midsection.","correction":"Actively push through your hands to protract the shoulder blades and keep your core braced."}],"safety":{"precautions":["If you experience wrist discomfort, perform the hold onto fists or place your hands on low parallettes or yoga blocks."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Cat Plank","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cat Plank","url":"https://wger.de/en/exercise/1911/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:plank"}],"setup":{"grip":{"orientation":"pronated"},"position":"quadruped","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric quadruped core exercise where the knees hover off the floor while the upper back is actively rounded in spinal flexion and scapular protraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cat-Camel","kind":"common"},{"text":"Cat-Cow Stretch","kind":"common"},{"text":"Marjaryasana-Bitilasana","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"neck-flexors","role":"synergist"},{"muscle":"neck-extensors","role":"synergist"}],"joints":[{"joint":"cervical-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation","yoga"],"movement_patterns":["mobility-drill","spinal-flexion","spinal-extension","stretch"],"mechanics":"compound","force":"mixed","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1938"},"id":"oec:cat-cow","instructions":{"setup":["Start on hands and knees in a tabletop position on an exercise mat.","Place your wrists directly beneath your shoulders and knees directly beneath your hips.","Maintain a flat, neutral spine with your gaze focused on the floor."],"steps":["Inhale as you enter Cow pose: drop your belly toward the floor, tilt your pelvis anteriorly, retract your shoulder blades, and gently lift your chest and gaze upward.","Exhale as you transition into Cat pose: tuck your tailbone, pull your navel up toward your spine, round your back toward the ceiling, and gently let your head hang between your arms.","Flow smoothly between extension and flexion, articulating through each vertebra."],"breathing":"Inhale as your spine extends into Cow pose, and exhale fully as you round your spine into Cat pose.","cues":["Move vertebra by vertebra","Push the floor away at the top","Lead the movement with your pelvis"],"common_faults":[{"fault":"Bending the elbows to create range of motion","correction":"Keep your arms straight and press firmly through your palms throughout the entire movement."},{"fault":"Hyperextending the neck aggressively during Cow pose","correction":"Keep the cervical extension gentle and aligned with the curve of your upper back rather than throwing the head back."},{"fault":"Rushing through the movement without segmenting the spine","correction":"Slow the tempo down and focus on articulating sequentially from the tailbone to the neck."}],"safety":{"precautions":["Do not force painful ranges of spinal flexion or extension if you have acute disc or spinal conditions."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Cat-Cow","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cat-Cow","url":"https://wger.de/en/exercise/1938/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cat-cow-stretch"}],"setup":{"position":"quadruped"},"status":"active","summary":"A quadruped mobility exercise alternating between spinal flexion and spinal extension to improve segmental spine control and relieve stiffness."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cat-Cow","kind":"common"},{"text":"Cat and Cow","kind":"common"},{"text":"Marjaryasana-Bitilasana","kind":"common"},{"text":"Cow-Cat","kind":"common"},{"text":"Cat Camel","kind":"common"},{"text":"Yoga exercise: Cow-cat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"cervical-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]}]},"classification":{"modalities":["mobility","flexibility","yoga"],"movement_patterns":["mobility-drill","spinal-flexion","spinal-extension"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1244"},"id":"oec:cat-cow-stretch","instructions":{"setup":["Start on your hands and knees in a quadruped position on a mat.","Align your wrists directly under your shoulders and your knees directly under your hips.","Keep your fingers spread wide and maintain a neutral spine with your gaze looking straight down."],"steps":["Inhale as you enter Cow pose: drop your belly toward the floor, tilt your pelvis anteriorly, lift your sit bones, and gently draw your chest forward while looking slightly upward.","Exhale as you transition into Cat pose: draw your navel toward your spine, tuck your tailbone under, round your entire back toward the ceiling, and gently drop your head toward your chest.","Flow smoothly between the two positions, initiating the movement from the pelvis and rolling sequentially through the spine."],"breathing":"Inhale to expand the chest into spinal extension (Cow), and exhale fully while contracting the abdominals into spinal flexion (Cat).","cues":["Move vertebra by vertebra","Press the floor away in Cat","Broaden the collarbones in Cow"],"common_faults":[{"fault":"Hyperextending the neck aggressively during Cow pose","correction":"Keep the back of the neck long and lift the gaze gently rather than cranking the head upward."},{"fault":"Bending the elbows to force movement","correction":"Keep the arms straight with soft elbows so all articulation originates along the spine."},{"fault":"Hinging only at the lower back instead of moving the entire spine","correction":"Focus on mobilizing the stiffer thoracic spine by actively spreading the shoulder blades in Cat and pulling the sternum forward in Cow."}],"safety":{"precautions":["Stay within a comfortable range of motion if experiencing acute back or neck discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","tempo"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Cat-Cow Stretch","previous_ids":["oec:yoga-exercise-cow-cat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Yoga exercise: Cow-cat","url":"https://wger.de/en/exercise/1244/view-base","license":"CC-BY-SA-4.0","author":"damnlost"}]},"relations":[{"type":"substitute-for","target":"oec:cat-cow"},{"type":"variation-of","target":"oec:cat-cow"}],"setup":{"position":"quadruped","range":"full","stance":{"width":"hip"}},"status":"active","summary":"A gentle quadruped mobility exercise that alternates between spinal flexion and spinal extension to improve vertebral articulation and core awareness."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chair Triceps Dip","kind":"common"},{"text":"Triceps Chair Dip","kind":"common"},{"text":"Seated Chair Dip","kind":"common"},{"text":"Chair dips","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["elevation","depression"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["chair"]]},"external_ids":{"wger":"1774"},"id":"oec:chair-dip","instructions":{"setup":["Place a sturdy, non-slip chair firmly against a wall or on stable ground.","Sit on the front edge of the seat with your hands gripping the edge right beside your hips, fingers pointing forward.","Extend your legs forward with knees slightly bent or straight, and slide your hips forward just off the seat, supporting your body on locked-out arms."],"steps":["Inhale as you lower your torso vertically by bending at the elbows.","Descend until your upper arms are roughly parallel to the floor or your elbows reach approximately ninety degrees of flexion.","Exhale and press firmly through your palms to extend your elbows and return to the starting position."],"breathing":"Inhale smoothly as you lower your body; exhale forcefully as you press back up to the lockout.","cues":["Keep your back skimming the chair edge","Elbows track straight back, not flared","Chest proud and shoulders down"],"common_faults":[{"fault":"Drifting the hips too far forward away from the chair, placing excessive anterior shearing stress on the shoulders.","correction":"Keep your spine and hips skimming right along the front edge of the chair throughout the movement."},{"fault":"Allowing the shoulders to shrug upward toward the ears at the bottom of the rep.","correction":"Actively depress your shoulder blades, keeping your chest open and neck long."},{"fault":"Descending too deep into severe shoulder extension.","correction":"Stop when your upper arms are parallel to the floor or around a ninety-degree elbow angle."}],"safety":{"precautions":["Ensure the chair is stable and will not tip forward or slide out from under you; brace it against a wall if necessary."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Chair Dip","previous_ids":["oec:chair-dips"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chair dips","url":"https://wger.de/en/exercise/1774/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"relations":[{"type":"regression-of","target":"oec:dip"},{"type":"progression-of","target":"oec:floor-dip"},{"type":"regression-of","target":"oec:feet-elevated-bench-dip"},{"type":"substitute-for","target":"oec:machine-assisted-dip"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A beginner bodyweight pushing exercise performed with the hands braced on the edge of a sturdy chair to target the triceps and shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Chest-Supported Dumbbell Row","kind":"common"},{"text":"Incline Dumbbell Row","kind":"common"},{"text":"Prone Incline Dumbbell Row","kind":"common"},{"text":"Chest Supported DB Row","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1283"},"id":"oec:chest-supported-dumbbell-row","instructions":{"setup":["Set an adjustable bench to an incline between 30 and 45 degrees.","Straddle the bench and lie prone with your chest resting firmly against the pad and your head clear of the top edge.","Plant the balls of your feet firmly into the floor for stability.","Grasp a dumbbell in each hand with a neutral grip and allow your arms to hang straight down toward the floor."],"steps":["Initiate the movement by retracting your shoulder blades.","Pull the dumbbells upward, driving your elbows toward your hips and keeping your upper arms relatively close to your torso.","Squeeze your back muscles firmly at the top of the contraction for a brief pause.","Lower the dumbbells under control back to a full dead hang, allowing your shoulder blades to protract slightly at the bottom."],"breathing":"Exhale as you pull the dumbbells up toward your sides; inhale as you lower them with control.","cues":["Lead with your elbows, not your hands.","Keep your chest glued to the pad.","Squeeze your shoulder blades together at the top."],"common_faults":[{"fault":"Lifting the chest off the bench to use momentum.","correction":"Keep your sternum pressed into the bench pad throughout the entire set and reduce the load if necessary."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Depress your shoulders down away from your ears and pull toward your lower ribcage rather than your neck."},{"fault":"Cutting the bottom range of motion short.","correction":"Allow the arms to fully extend and let the shoulder blades wrap forward around the ribcage at the bottom of each repetition."}],"safety":{"precautions":["Carefully place dumbbells on the floor or a low rack between sets to avoid pinching fingers under the bench."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Chest-Supported Dumbbell Row","previous_ids":["oec:incline-chest-supported-dumbbell-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Chest-Supported Dumbbell Row","url":"https://wger.de/en/exercise/1283/view-base","license":"CC-BY-SA-4.0","author":"carlos3c"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-row"},{"type":"regression-of","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-seal-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"incline_degrees":45,"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A horizontal pulling movement performed lying prone on an incline bench that targets the upper back and lats without spinal loading."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Balasana","kind":"common"},{"text":"Prayer Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"quadriceps","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"glenohumeral","actions":["flexion"]}]},"classification":{"modalities":["yoga","flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1002"},"id":"oec:child-s-pose","instructions":{"setup":["Start on your hands and knees in a tabletop position on an exercise mat.","Bring your big toes together to touch and spread your knees out hip-width apart or slightly wider."],"steps":["Exhale and shift your hips back and down toward your heels.","Walk your hands out forward in front of you, extending your arms fully.","Lower your chest toward the floor and rest your forehead gently onto the mat.","Hold the position, relaxing your shoulders, neck, and lower back into the stretch.","To exit, slowly walk your hands back under your shoulders and press yourself up to a seated kneeling position."],"breathing":"Breathe slowly and deeply through your nose, expanding your ribcage and lower back with each inhalation, and sinking deeper into the stretch with each exhalation.","cues":["Hips to heels","Walk fingertips forward","Melt chest toward the floor","Breathe into the lower back"],"common_faults":[{"fault":"Forcing the hips to touch the heels despite tight hips or knee discomfort.","correction":"Place a folded blanket or yoga block between your calves and glutes to provide comfortable support."},{"fault":"Holding tension in the neck and shoulders.","correction":"Allow your forehead to rest fully on the floor or a yoga block, and soften your elbows slightly if your shoulders are restricted."}],"safety":{"precautions":["Avoid deep, forceful flexion if experiencing acute knee pain; widen the knee stance or place a cushion behind the knees."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Child's Pose","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Child's pose","url":"https://wger.de/en/exercise/1002/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"grip":{"orientation":"pronated"},"position":"kneeling"},"status":"active","summary":"A resting yoga stretch performed on the knees with hips shifted back to the heels and arms extended forward to lengthen the spine, hips, and shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"cervical retraction","kind":"common"},{"text":"neck retraction","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deep-neck-flexors","role":"prime-mover"},{"muscle":"sternocleidomastoid","role":"synergist"},{"muscle":"upper-cervical-extensors","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["flexion","retraction"]}]},"classification":{"modalities":["rehabilitation","mobility"],"movement_patterns":["isolation-neck","mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1006"},"id":"oec:chin-tuck","instructions":{"setup":["Sit or stand tall with an upright posture, shoulders relaxed down and back, looking straight ahead."],"steps":["Draw your chin directly backward horizontally, creating a slight double chin, without tilting your head down.","Hold the retracted position for the designated pause, feeling a gentle stretch at the base of the skull.","Slowly release back to the neutral starting position under control."],"breathing":"Breathe naturally and steadily throughout the hold; do not hold your breath.","cues":["Slide your head straight back like closing a drawer","Make a double chin without looking down","Keep eyes level on the horizon"],"common_faults":[{"fault":"Flexing the neck downward rather than translating it backward","correction":"Keep your gaze parallel to the floor; move straight back along a horizontal track."},{"fault":"Shrugging the shoulders upward during retraction","correction":"Keep your shoulders relaxed and down away from your ears."}],"safety":{"precautions":["Avoid forcing movement into pain or tingling sensations down the neck or arms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Chin Tuck","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chin tuck","url":"https://wger.de/en/exercise/1006/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"standing","range":"full"},"status":"active","summary":"A postural rehabilitation exercise that retracts the head to strengthen deep cervical flexors and lengthen tight upper neck extensors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chin Up","kind":"common"},{"text":"Chinup","kind":"common"},{"text":"Underhand Pull-Up","kind":"common"},{"text":"Supinated Pull-Up","kind":"common"},{"text":"Reverse-grip pull-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"152,1292"},"id":"oec:chin-up","instructions":{"setup":["Grasp an overhead bar with a shoulder-width, supinated grip (palms facing toward you).","Hang with your arms fully extended in a dead hang or active hang, legs extended or crossed with knees slightly bent.","Engage your core to prevent excessive swinging."],"steps":["Initiate the pull by drawing your shoulder blades down and back.","Drive your elbows down and toward your ribs to pull your chest up toward the bar.","Continue pulling until your chin clears the height of the bar.","Pause briefly at the top without straining the neck forward.","Lower yourself under control until your elbows reach full extension."],"breathing":"Inhale at the bottom or on the way down; exhale as you pull yourself up.","cues":["Drive your elbows to the floor.","Chest to the bar.","Keep your ribs pulled down."],"common_faults":[{"fault":"Kicking the legs or swinging the hips to gain momentum.","correction":"Brace the abdominal muscles and maintain a stable hollow-body or slightly braced position throughout."},{"fault":"Reaching with the chin to clear the bar instead of completing the pull.","correction":"Keep the neck neutral and pull until the chin naturally clears the bar through shoulder and elbow flexion."},{"fault":"Cutting the bottom range of motion short.","correction":"Lower completely until the arms are fully extended before beginning the next repetition."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and capable of supporting your full body weight."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Chin-Up","previous_ids":["oec:reverse-grip-pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chin Up","url":"https://wger.de/en/exercise/152/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: Reverse-grip pull-ups","url":"https://wger.de/en/exercise/1292/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:pull-up"},{"type":"progression-of","target":"oec:assisted-chin-up"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"A closed-chain vertical pull using a supinated grip that emphasizes the latissimus dorsi and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chin-up Isometric Hold","kind":"common"},{"text":"Isometric Chin-Up","kind":"common"},{"text":"Top Chin-Up Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","retraction"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["plyo-box","step"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1282"},"id":"oec:chin-up-hold","instructions":{"setup":["Grasp an overhead pull-up bar with a shoulder-width supinated grip (palms facing you).","Either step off a box or pull yourself smoothly up until your chin is clearly over the bar and your chest is close to it."],"steps":["Fix your position at the top with your elbows fully flexed and drawn down toward your ribs.","Pack your shoulders down and back, keeping your chest proud.","Brace your core and squeeze your legs together to prevent swinging.","Hold this apex position motionless for the target duration.","Lower yourself under control to a dead hang or step down to the box."],"breathing":"Breathe continuously with controlled, shallow breaths while maintaining core brace throughout the hold.","cues":["Chest to the bar","Elbows in your back pockets","Stay tight from hands to toes"],"common_faults":[{"fault":"Reaching up with the neck and hyperextending the cervical spine to keep the chin over the bar.","correction":"Keep your neck neutral and drive your chest upward to maintain position rather than craning your neck."},{"fault":"Shrugging the shoulders up toward the ears as fatigue sets in.","correction":"Actively depress your scapulae by pulling your shoulder blades down and back throughout the hold."},{"fault":"Swinging the legs or allowing the body to rotate.","correction":"Brace your abdominals and squeeze your glutes and legs together in a slight hollow-body position."}],"safety":{"precautions":["Ensure the pull-up bar is secure and the area underneath is clear of hazards.","Terminate the hold before technical failure to allow a safe, controlled descent."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Chin-Up Hold","previous_ids":["oec:chin-up-isometric-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chin-up Isometric Hold","url":"https://wger.de/en/exercise/1282/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:chin-up"},{"type":"variation-of","target":"oec:pull-up-hold"},{"type":"substitute-for","target":"oec:pull-up-hold"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric bodyweight exercise where the top position of a chin-up is held with the chin above the bar to build pulling and grip endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side-Lying Clamshell","kind":"common"},{"text":"Clam","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"piriformis","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["external-rotation","abduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","mobility"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","mini-band"],"required":[]},"external_ids":{"wger":"1823"},"id":"oec:clamshell","instructions":{"setup":["Lie on your side on the floor or a mat, resting your head comfortably on your bottom arm.","Bend your hips to approximately 45 degrees and your knees to roughly 90 degrees.","Stack your shoulders, hips, knees, and feet vertically perpendicular to the floor."],"steps":["Engage your core to prevent your pelvis from rocking backward.","Keeping your heels pressed together, raise your top knee as high as you comfortably can using your hip muscles.","Pause for a moment at the top of the movement to emphasize the contraction in the upper glute.","Slowly lower your top knee back down until it touches the resting knee."],"breathing":"Exhale as you raise the knee upward and inhale as you lower it back to the start.","cues":["Keep heels glued together","Do not let your hips roll back","Squeeze the side of your hip at the top"],"common_faults":[{"fault":"Rolling the pelvis backward during the lift","correction":"Place your top hand on your hip bone to monitor pelvis position, and stop raising the knee before the pelvis starts tilting."},{"fault":"Separating the feet during the repetition","correction":"Keep your inner heels lightly pressed together throughout the entire range of motion."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Clamshell","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clamshell","url":"https://wger.de/en/exercise/1823/view-base","license":"CC-BY-SA-4.0","author":"teus_ergaster"}]},"relations":[{"type":"regression-of","target":"oec:band-clamshell"},{"type":"regression-of","target":"oec:clamshell-to-reverse-clamshell"},{"type":"substitute-for","target":"oec:side-lying-hip-abduction"},{"type":"substitute-for","target":"oec:fire-hydrant"}],"setup":{"position":"side-lying"},"status":"active","summary":"A side-lying hip exercise targeting the gluteus medius and external rotators by opening the top knee while keeping the feet together."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Clam to Reverse Clam","kind":"common"},{"text":"Elevated Clamshell to Reverse Clamshell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"hip-rotators","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["external-rotation","internal-rotation","abduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["mobility-drill","rotation","isolation-hip-abduction"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2449"},"id":"oec:clamshell-to-reverse-clamshell","instructions":{"setup":["Lie on your side on the floor or a mat with your knees bent to roughly 90 degrees and hips flexed to about 45 degrees.","Stack your shoulders, hips, and knees directly on top of each other, resting your head on your bottom arm or a pillow.","Engage your core to ensure your pelvis stays perpendicular to the floor."],"steps":["Elevate your entire top leg slightly so it hovers above the bottom leg.","Rotate the top hip outward to lift the knee while keeping the ankles touching or aligned (clamshell).","Reverse the motion by internally rotating the hip, bringing the top knee down toward the bottom knee while swinging the top foot and ankle upward (reverse clamshell).","Smoothly alternate between opening the knee and opening the foot without letting the top leg rest on the bottom leg."],"breathing":"Breathe continuously and steadily, exhaling during the end-range rotation on each movement.","cues":["Keep the pelvis completely still.","Rotate from the hip socket, not the spine.","Knee high, then foot high."],"common_faults":[{"fault":"Rolling the pelvis backward during the clamshell phase.","correction":"Keep the top hip stacked directly over the bottom hip, limiting knee lift to what your hip joint can achieve without spinal rotation."},{"fault":"Letting the top leg collapse and rest between transitions.","correction":"Maintain continuous muscular tension by keeping the top limb suspended throughout the set."}],"safety":{"precautions":["Work within a pain-free range of motion, especially during internal rotation if experiencing hip impingement symptoms."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Clamshell to Reverse Clamshell","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clamshell to Reverse Clamshell","url":"https://wger.de/en/exercise/2449/view-base","license":"CC-BY-SA-4.0","author":"TobiasFalk"}]},"relations":[{"type":"variation-of","target":"oec:clamshell"},{"type":"progression-of","target":"oec:clamshell"},{"type":"variation-of","target":"oec:reverse-clamshell"},{"type":"progression-of","target":"oec:reverse-clamshell"},{"type":"substitute-for","target":"oec:clamshell"}],"setup":{"position":"side-lying"},"status":"active","summary":"A side-lying bodyweight drill alternating hip external and internal rotation to target the gluteal and deep hip musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Clapping Push-Up","kind":"common"},{"text":"Plyometric Push-Up with Clap","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["plyometric","calisthenics","power"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1554"},"id":"oec:clap-push-up","instructions":{"setup":["Assume a standard high plank position with hands slightly wider than shoulder-width apart.","Engage your abdominals and glutes to align your body in a rigid straight line from head to heels."],"steps":["Lower your chest toward the floor in a controlled manner until your elbows reach approximately a ninety-degree angle.","Explosively press through the palms to launch your upper body into the air.","Quickly clap your hands together under your chest at the peak of the flight phase.","Immediately return your hands to the floor, landing with soft, slightly bent elbows to absorb the impact smoothly into the next descent."],"breathing":"Inhale as you lower your chest toward the floor, and exhale forcefully as you drive up into the clap.","cues":["Explode off the floor","Quick clap","Soft landing"],"common_faults":[{"fault":"Landing with fully locked elbows, creating harsh impact on the joints.","correction":"Catch yourself with soft, bent arms and immediately yield into the next repetition."},{"fault":"Sagging the lower back or piking the hips during the explosive drive.","correction":"Maintain rigid core and glute tension to keep the spine neutral throughout the airborne phase."}],"safety":{"precautions":["Ensure you can comfortably perform high-rep standard push-ups before attempting ballistic push-up variations.","Perform on a non-slip, slightly cushioned surface to protect wrists."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Clap Push-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clap Push-UP","url":"https://wger.de/en/exercise/1554/view-base","license":"CC-BY-SA-4.0","author":"Settebello"}]},"relations":[{"type":"progression-of","target":"oec:explosive-push-up"},{"type":"variation-of","target":"oec:explosive-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive plyometric push-up variation where you drive forcefully off the ground to clap your hands before landing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Narrow-Grip Barbell Upright Row","kind":"common"},{"text":"Close-Grip Upright Row","kind":"common"},{"text":"Close-Grip EZ-Bar Upright Row","kind":"common"},{"text":"Front Pull Narrow","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell","ez-bar"]]},"external_ids":{"wger":"259"},"id":"oec:close-grip-barbell-upright-row","instructions":{"setup":["Stand tall with feet hip-width apart holding a barbell or EZ-bar with an overhand grip.","Position your hands narrower than shoulder width, approximately six to eight inches apart.","Allow the bar to rest against your upper thighs with arms fully extended, shoulders back, and core engaged."],"steps":["Pull the bar straight up along your torso by driving your elbows up and out toward the ceiling.","Continue lifting until the bar reaches mid-chest height, ensuring your elbows remain higher than your wrists.","Pause briefly at the top of the contraction.","Lower the bar under control along the same path back to the starting position."],"breathing":"Inhale before initiating the pull, exhale as you raise the bar, and inhale as you lower it back down.","cues":["Lead with the elbows","Keep the bar close to your shirt","Stop at mid-chest level"],"common_faults":[{"fault":"Pulling the bar too high up to the chin, increasing subacromial shoulder impingement risk.","correction":"Limit the top of the range of motion to lower- or mid-chest height so elbows stay level with or slightly below the shoulders."},{"fault":"Swinging the torso and using hip momentum to heave the weight upward.","correction":"Keep your core braced and maintain an upright, stationary torso throughout the lift."},{"fault":"Allowing the wrists to curl or lead above the elbows.","correction":"Keep wrists relaxed and focused downward while driving primarily through the elbows."}],"safety":{"precautions":["If you experience anterior shoulder pain or impingement discomfort, switch to an EZ-bar or widen your grip.","Do not jerk or bounce the weight at the bottom of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Close-Grip Barbell Upright Row","previous_ids":["oec:front-pull-narrow"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Pull narrow","url":"https://wger.de/en/exercise/259/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-upright-row"},{"type":"substitute-for","target":"oec:dumbbell-upright-row"},{"type":"substitute-for","target":"oec:smith-machine-upright-row"},{"type":"substitute-for","target":"oec:barbell-wide-grip-upright-row"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing compound pull where a barbell or EZ-bar is lifted vertically along the torso using a narrow overhand grip, targeting the upper trapezius and lateral deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Close-Grip Lat Pulldown","kind":"common"},{"text":"Close-Grip Pulldown","kind":"common"},{"text":"Narrow-Grip Lat Pulldown","kind":"common"},{"text":"Close-Grip Lat Pull Down","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable","selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"158"},"id":"oec:close-grip-lat-pulldown","instructions":{"setup":["Attach a straight bar or revolving lat bar to the high pulley of a pulldown machine.","Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.","Grasp the bar with an overhand (pronated) grip, spacing hands closer than shoulder-width apart.","Sit down, anchoring your thighs snugly beneath the pad, and allow your arms to extend overhead with a slight backward lean of the torso."],"steps":["Depress and retract your scapulae, initiating the pull by drawing your shoulder blades down.","Drive your elbows down and back close to your sides, pulling the bar smoothly toward your upper chest.","Pause briefly as the bar reaches collarbone level, squeezing your back muscles.","Slowly reverse the motion, extending your elbows with control until your arms are fully extended overhead and your lats are stretched."],"breathing":"Inhale at the top while arms are extended; exhale smoothly as you pull the bar down to your chest.","cues":["Lead with your elbows, not your hands.","Keep your chest tall and open.","Drive elbows straight down along your ribs."],"common_faults":[{"fault":"Excessive backward leaning and swinging to use momentum.","correction":"Maintain a stationary, slight torso lean throughout the entire set and control the load with your lats."},{"fault":"Pulling the bar down with the arms while keeping shoulders elevated.","correction":"Set your shoulder blades down and back before your elbows bend."},{"fault":"Flaring elbows wide.","correction":"With a close overhand grip, direct your elbows forward and down in the sagittal plane."}],"safety":{"precautions":["Avoid letting the weight stack yank your shoulders abruptly at the top of the rep.","Do not pull the bar behind the neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Close-Grip Lat Pulldown","previous_ids":["oec:close-grip-lat-pull-down"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Close-grip Lat Pull Down","url":"https://wger.de/en/exercise/158/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-neutral-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:close-grip-supinated-lat-pulldown"},{"type":"substitute-for","target":"oec:v-bar-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"A vertical pulling exercise performed on a cable machine using an overhand grip inside shoulder width to emphasize shoulder extension and latissimus dorsi recruitment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Butterfly Narrow Grip","kind":"common"},{"text":"Narrow-Grip Butterfly","kind":"common"},{"text":"Close-Grip Pec Deck Fly","kind":"common"},{"text":"Close-Grip Machine Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"coracobrachialis","role":"synergist"},{"muscle":"biceps-short-head","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"137"},"id":"oec:close-grip-machine-chest-fly","instructions":{"setup":["Adjust the seat height so the machine handles align horizontally with mid-chest level.","Sit back firmly against the backrest with your feet planted flat on the floor.","Grasp the inner or narrow handle attachments with a neutral grip and maintain a slight bend in your elbows."],"steps":["Engage your chest and pull the handles together in a smooth arc until your hands nearly touch in front of your sternum.","Squeeze your pectoral muscles intensely at peak contraction for a brief pause.","Slowly reverse the movement under control, allowing your chest to open until you feel a comfortable stretch without letting the weight stack touch down."],"breathing":"Exhale as you bring the handles together; inhale as you slowly return to the stretched starting position.","cues":["Lead with your elbows, not your hands.","Keep your chest high and shoulders pinned back.","Squeeze the chest at the center."],"common_faults":[{"fault":"Allowing the shoulders to shrug or roll forward at the end of the press.","correction":"Keep your shoulder blades retracted and depressed against the backrest throughout the movement."},{"fault":"Overextending the arms backward and hyperextending the shoulder capsule.","correction":"Stop the eccentric phase when your elbows are roughly in line with your torso, feeling tension in the chest rather than the shoulder joint."},{"fault":"Letting the weight plates crash between repetitions.","correction":"Maintain continuous muscular tension by stopping just short of the weight stack resting."}],"safety":{"precautions":["Do not set the starting arm range too far back if you have a history of anterior shoulder instability."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Close-Grip Machine Chest Fly","previous_ids":["oec:butterfly-narrow-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly Narrow Grip","url":"https://wger.de/en/exercise/137/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:seated-cable-fly"},{"type":"substitute-for","target":"oec:cable-chest-fly"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed seated on a fly machine using a narrow handle grip to target the pectoral muscles through horizontal adduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Press-Up","kind":"regional"},{"text":"Narrow-Grip Push-Up","kind":"common"},{"text":"Narrow-Grip Press-Up","kind":"regional"},{"text":"Close-grip Press-ups","kind":"common"},{"text":"Triceps push up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1086,2684"},"id":"oec:close-grip-push-up","instructions":{"setup":["Assume a high plank position on the floor with your body forming a straight line from head to heels.","Place your hands directly beneath your shoulders or slightly closer, thumbs a few inches apart.","Brace your core, squeeze your glutes, and tuck your toes securely into the ground."],"steps":["Lower your body under control by bending your elbows, keeping them tracking close along the sides of your ribcage.","Descend until your chest is just above the floor or lightly touches your hands.","Press through your palms and extend your elbows forcefully to return to the starting plank position.","Lock out your arms at the top without allowing your hips to sag."],"breathing":"Inhale as you lower your body toward the floor, and exhale as you press back up to the lockout.","cues":["Elbows brushing the ribs","Rigid plank throughout","Push the floor away"],"common_faults":[{"fault":"Flaring elbows excessively wide","correction":"Keep elbows tucked tightly to the torso to maintain mechanical focus on the triceps and protect the shoulders."},{"fault":"Sagging lumbar spine or elevated hips","correction":"Actively brace your abdominals and squeeze your glutes to maintain a neutral spine from heels to head."},{"fault":"Cutting the depth short","correction":"Lower until your chest touches or comes within an inch of your hands for full range of motion."}],"safety":{"precautions":["Do not over-turn the wrists inwards if it causes discomfort; keep fingers pointing mostly forward or slightly out."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Close-Grip Push-Up","previous_ids":["oec:close-grip-press-ups","oec:triceps-push-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Close-grip Press-ups","url":"https://wger.de/en/exercise/1086/view-base","license":"CC-BY-SA-4.0","author":"philip"},{"title":"wger: Triceps push up","url":"https://wger.de/en/exercise/2684/view-base","license":"CC-BY-SA-4.0","author":"JuustoKakku"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"regression-of","target":"oec:diamond-push-up"},{"type":"substitute-for","target":"oec:diamond-push-up"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A push-up variation with hands placed inside shoulder width, shifting muscular demand toward the triceps and anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Underhand Lat Pulldown","kind":"common"},{"text":"Close-Grip Reverse Lat Pulldown","kind":"common"},{"text":"Reverse-Grip Lat Pulldown","kind":"common"},{"text":"Underhand Cable Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1127"},"id":"oec:close-grip-supinated-lat-pulldown","instructions":{"setup":["Attach a straight or revolving bar to the high pulley of a lat pulldown machine.","Adjust the thigh pad so your knees fit snugly underneath with feet flat on the floor.","Grasp the bar with an underhand (supinated) grip roughly 6 to 8 inches apart, narrower than shoulder width.","Sit down, anchoring your thighs firmly under the pad, and allow your arms to extend fully overhead with a slight backward torso lean."],"steps":["Depress your scapulae and pull the bar downward toward your upper chest, leading with your elbows.","Drive your elbows down and close to your sides until the bar touches or approaches your collarbone.","Pause briefly at the bottom, squeezing your lats and mid-back.","Slowly reverse the movement under control, extending your arms until your lats are fully stretched at the top."],"breathing":"Inhale as you allow the bar to return overhead, and exhale forcefully as you pull the bar down toward your chest.","cues":["Lead with the elbows, not the hands.","Chest up to meet the bar.","Keep elbows tracking tight to your ribs."],"common_faults":[{"fault":"Excessive torso swing to generate momentum.","correction":"Maintain a steady torso with only a slight backward lean throughout the entire repetition."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow your arms to fully extend and your shoulder blades to upwardly rotate for a complete stretch on each rep."},{"fault":"Rounding the shoulders forward at the bottom.","correction":"Keep the chest proud and pull the shoulder blades down and back as the bar reaches your upper chest."}],"safety":{"precautions":["Ensure the thigh pads are firmly locked down to avoid being lifted off the seat during heavy sets."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Close-Grip Supinated Lat Pulldown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Close-grip supinated lat pulldown","url":"https://wger.de/en/exercise/1127/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"variation-of","target":"oec:close-grip-lat-pulldown"},{"type":"variation-of","target":"oec:reverse-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:chin-up"},{"type":"regression-of","target":"oec:chin-up"}],"setup":{"grip":{"orientation":"supinated","width":"narrow"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A vertical pulling exercise performed on a cable pulldown station using a narrow underhand grip to emphasize the lats and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bhujangasana","kind":"common"},{"text":"Cobra Stretch","kind":"common"},{"text":"Gentle Cobra","kind":"common"},{"text":"Gentle Upward-Facing Dog / Cobra","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"lumbar-spine","actions":["extension"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"cervical-spine","actions":["extension"]},{"joint":"scapulothoracic","actions":["depression","retraction"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["yoga","flexibility","mobility"],"movement_patterns":["spinal-extension","stretch"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2654"},"id":"oec:cobra-pose","instructions":{"setup":["Lie face down on the floor or an exercise mat with your legs extended straight behind you, tops of the feet resting on the ground.","Place your hands flat on the floor underneath your shoulders, keeping your elbows tucked close into your ribcage."],"steps":["Press the tops of your feet, thighs, and pelvis firmly into the floor.","Inhale and begin gently lifting your chest off the floor by engaging your back extensors and lightly pressing into your hands.","Draw your shoulder blades down and back, keeping a soft bend in your elbows so your pelvis remains grounded.","Hold the stretch comfortably while extending smoothly through the thoracic spine rather than crunching the lower back.","Exhale and slowly lower your torso back down to the floor."],"breathing":"Inhale as you lift and lengthen your spine upward, then breathe slowly and smoothly through your nose while holding the position.","cues":["Roll your shoulders down away from your ears","Lengthen forward and up, don't just bend backward","Keep your hips glued to the mat"],"common_faults":[{"fault":"Lifting the pelvis and thighs off the floor, turning the pose into an upward-facing dog before the spine is ready.","correction":"Keep your pelvis anchored to the floor and only lift your chest as high as comfortable."},{"fault":"Shrugging the shoulders up toward the ears and jamming the neck.","correction":"Actively pull your shoulder blades down your back and keep the back of your neck long."},{"fault":"Compressing the lumbar spine by pushing excessively with the arms.","correction":"Use your back muscles to initiate the lift and distribute the extension evenly across the upper back."}],"safety":{"precautions":["Avoid deep extension if you have active acute lower back pain, disc herniations, or spinal stenosis."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Cobra Pose","previous_ids":["oec:gentle-upward-facing-dog-cobra"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Gentle Upward-Facing Dog / Cobra","url":"https://wger.de/en/exercise/2654/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:sphinx-pose"},{"type":"regression-of","target":"oec:back-bridge"}],"setup":{"position":"prone"},"status":"active","summary":"A prone yoga posture that gently extends the spine, opens the chest, and stretches the anterior trunk."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cobra Pose","kind":"common"},{"text":"Bhujangasana","kind":"common"},{"text":"Prone Cobra Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"stretched"},{"muscle":"obliques","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["extension"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"cervical-spine","actions":["extension","isometric-stabilization"]},{"joint":"glenohumeral","actions":["extension"]},{"joint":"elbow","actions":["extension"]},{"joint":"hip","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility","yoga"],"movement_patterns":["stretch","spinal-extension"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1450"},"id":"oec:cobra-stretch","instructions":{"setup":["Lie face down on the floor or mat with your legs extended straight behind you, tops of your feet flat on the ground.","Place your palms flat on the floor directly beneath your shoulders, hugging your elbows close to your torso."],"steps":["Press the tops of your feet, thighs, and pelvis firmly into the floor.","Inhale and gently press into your palms to lift your chest off the floor, distributing the curve evenly through your upper back.","Keep a slight bend in your elbows and draw your shoulder blades back and down away from your ears.","Hold the position comfortably for the designated duration while breathing smoothly.","Slowly lower your chest and torso back down to the floor to release."],"breathing":"Inhale as you lift your chest into the extension, and maintain smooth, slow diaphragmatic breaths throughout the hold.","cues":["Keep your pelvis glued to the floor","Roll your shoulders down and back","Extend through the upper chest rather than crunching the lower back"],"common_faults":[{"fault":"Lifting the pelvis and thighs off the floor, turning the stretch into an upward dog.","correction":"Anchor the hip bones and tops of the feet firmly onto the mat throughout the hold."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Actively depress your scapulae, drawing your shoulder blades down toward your back pockets."},{"fault":"Excessively hyperextending the lumbar spine or jamming the lower back.","correction":"Focus on lifting and opening the sternum upward, distributing extension evenly across the thoracic spine."}],"safety":{"precautions":["Avoid forcing backward extension if experiencing sharp pain or numbness in the lower back."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Cobra Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cobra Stretch","url":"https://wger.de/en/exercise/1450/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A prone bodyweight stretch that gently extends the spine to open the chest, abdominals, and anterior hip capsule."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"commando pull-ups","kind":"common"},{"text":"Commando Chin-Up","kind":"common"},{"text":"Offset Grip Pull-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-vest","dip-belt","resistance-band"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"980"},"id":"oec:commando-pull-up","instructions":{"setup":["Stand directly beneath a pull-up bar, oriented parallel with the bar overhead.","Grasp the bar with one hand facing toward you and the other facing away, placed close together or touching along the length of the bar.","Hang at full arm extension with your core braced and legs straight or crossed at the ankles."],"steps":["Depress your scapulae and pull your body upward while shifting your head slightly to one side of the bar.","Continue pulling until your shoulder touches or clears the level of the bar on that side.","Lower yourself under control back to a full dead hang.","Initiate the next repetition, pulling upward while shifting your head to the opposite side of the bar."],"breathing":"Exhale as you pull your torso upward; inhale as you lower back down under control.","cues":["Lead with the chest, not the chin.","Brace your core to prevent swinging or twisting.","Alternate sides cleanly on every rep."],"common_faults":[{"fault":"Excessive torso rotation during the pull.","correction":"Brace your abdominals and obliques aggressively to keep the torso traveling vertically without spinning."},{"fault":"Kicking the legs or kipping.","correction":"Keep the lower body rigid and initiate each pull strictly from the back and arms."},{"fault":"Failing to switch head sides.","correction":"Ensure an equal count of reps to the left and right side of the bar to maintain balanced muscle development."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and has sufficient overhead clearance on both sides.","Switch hand positions (front versus back hand) evenly between sets to balance grip and shoulder stresses."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Commando Pull-Up","previous_ids":["oec:commando-pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: commando pull-ups","url":"https://wger.de/en/exercise/980/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"mixed","width":"narrow"},"position":"hanging","range":"full"},"status":"active","summary":"A bodyweight pull-up variation performed aligned beneath the bar with an offset mixed grip, pulling the head to alternate sides on each repetition."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Warm-Down Swim","kind":"common"},{"text":"Recovery Swim","kind":"common"},{"text":"Easy Swim","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension","adduction","internal-rotation"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["swim"],"mechanics":"compound","force":"mixed","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2487"},"id":"oec:cool-down-swim","instructions":{"setup":["Enter the pool safely and position yourself in your lane to begin swimming."],"steps":["Push off the wall into an easy, relaxed stroke such as freestyle, backstroke, or breaststroke.","Swim with minimal effort, emphasizing long, smooth glides and gentle propulsion.","Breathe easily and rhythmically without straining or holding your breath.","Continue swimming until your breathing settles and your heart rate returns closer to baseline."],"breathing":"Breathe smoothly and rhythmically without breath-holding, allowing ventilation to slow down naturally.","cues":["Long and relaxed strokes","Emphasize the glide","Let your heart rate drop"],"common_faults":[{"fault":"Swimming at too fast or aggressive a pace.","correction":"Slow your stroke rate down and prioritize smooth relaxation over speed."},{"fault":"Holding tension in the neck and shoulders.","correction":"Relax your upper body and allow the water to support your head and torso."}],"safety":{"precautions":["Swim only in designated swimming areas with active lifeguard coverage or safety personnel present.","Exit the pool if you experience extreme fatigue, cramping, or lightheadedness."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","heart-rate","rpe"]},{"required":["distance","duration"],"optional":["heart-rate","pace","rpe"]}],"records":{}},"name":"Cool-Down Swim","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cool-Down Swim","url":"https://wger.de/en/exercise/2487/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:swimming"}],"setup":{"position":"prone"},"status":"active","summary":"An easy-paced swim performed at low intensity to gradually lower heart rate and promote active recovery."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Copenhagen Adduction Exercise","kind":"common"},{"text":"Adductor Side Plank","kind":"common"},{"text":"Copenhagen Side Plank","kind":"common"},{"text":"Copenhagen Hip Adduction","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductor-longus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"gracilis","role":"prime-mover"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"quadratus-lumborum","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization","adduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","calisthenics","rehabilitation"],"movement_patterns":["isolation-hip-adduction","anti-lateral-flexion"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["bench","plyo-box","step"]]},"external_ids":{"wger":"1605"},"id":"oec:copenhagen-plank","instructions":{"setup":["Lie on your side perpendicular to a flat bench, propping your upper body on your bottom forearm with your elbow directly beneath your shoulder.","Place the inside of your top foot and lower leg firmly on top of the bench.","Position your bottom leg straight underneath the bench."],"steps":["Press down through the top foot and bottom forearm to elevate your hips off the floor.","Lift the bottom leg off the ground so that it hovers beneath the bench, directly underneath your top leg.","Hold your torso, hips, and legs in a rigid, straight line for the prescribed duration.","Lower your hips under control to the floor before switching to the opposite side."],"breathing":"Maintain steady, rhythmic breathing throughout the hold while keeping your core braced.","cues":["Crush the bench with your top leg","Lock your hips in a straight line","Don't let your hips sag or rotate"],"common_faults":[{"fault":"Allowing the hips to sag downward toward the floor.","correction":"Actively drive the top leg into the bench and brace the obliques to keep the pelvis aligned."},{"fault":"Rotating the hips forward or backward out of the frontal plane.","correction":"Keep your chest and hips squared directly forward, stacking your shoulders and pelvis vertically."},{"fault":"Placing too long of a lever arm before building adequate adductor strength, causing knee strain.","correction":"Regress the movement by supporting your top leg at the knee rather than at the ankle."}],"safety":{"precautions":["If you experience groin or knee pain, shorten the lever arm by resting the knee or mid-shin on the bench instead of the foot."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Copenhagen Plank","previous_ids":["oec:copenhagen-adduction-exercise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Copenhagen Adduction Exercise","url":"https://wger.de/en/exercise/1605/view-base","license":"CC-BY-SA-4.0","author":"RiccaBaro"}]},"setup":{"position":"side-lying"},"status":"active","summary":"An advanced side plank variation where the top leg rests on an elevated surface to target the hip adductors and lateral core stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gracilis","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","mobility","strength"],"movement_patterns":["squat","lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["kettlebell","dumbbell"],"required":[]},"external_ids":{"wger":"1407"},"id":"oec:cossack-squat","instructions":{"setup":["Stand with feet set significantly wider than shoulder width, with toes pointing slightly outward.","Extend your arms forward for balance or hold your hands together at chest height.","Engage your core and maintain an upright, tall posture."],"steps":["Shift your weight to one side and squat down through that hip and knee while keeping the opposite leg straight.","Allow the straight leg to rotate onto its heel with toes pointing upward as you sink deep into the squat.","Descend until your working hip is as low as comfortable, ideally below parallel, while keeping the working heel flat on the floor.","Drive through the working foot to extend the hip and knee, returning smoothly to the starting wide stance.","Repeat on the opposite side or complete all reps on one side before switching."],"breathing":"Inhale as you descend into the squat; exhale forcefully as you drive back up to the starting position.","cues":["Keep the working heel glued to the floor.","Turn the straight-leg toes toward the ceiling.","Stay tall through your chest."],"common_faults":[{"fault":"Allowing the heel of the squatting leg to peel off the floor.","correction":"Work within your available ankle dorsiflexion or elevate the heel slightly while improving mobility."},{"fault":"Excessive forward torso collapse and rounding of the lower back.","correction":"Keep your chest proud and extend your arms forward as a counterbalance."},{"fault":"Bending the trailing knee during the descent.","correction":"Keep the non-working leg locked in full extension and actively rotate the foot onto the heel."}],"safety":{"precautions":["Descend only as deep as your hip and adductor mobility comfortably allows to avoid groin strains."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Cossack Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cossack squat","url":"https://wger.de/en/exercise/1407/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:lateral-squat"},{"type":"progression-of","target":"oec:lateral-split-squat"},{"type":"variation-of","target":"oec:lateral-squat"},{"type":"substitute-for","target":"oec:lateral-squat"},{"type":"substitute-for","target":"oec:lateral-split-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A deep lateral squat variation performed from a wide stance that builds unilateral leg strength and frontal-plane hip mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rear-Foot-Elevated Hip Flexor Stretch","kind":"common"},{"text":"Wall Hip Flexor Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"vastus-lateralis","role":"stretched"},{"muscle":"vastus-medialis","role":"stretched"},{"muscle":"vastus-intermedius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"abdominals","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[["bench","wall","plyo-box","chair"]]},"external_ids":{"wger":"2525"},"id":"oec:couch-stretch","instructions":{"setup":["Place a mat or soft pad on the floor directly in front of a flat bench or wall.","Kneel on the mat facing away from the bench, placing your back knee close to the base of the bench and resting the top of your foot laces-down against it.","Step your opposite foot forward into a half-kneeling position with the front shin roughly vertical."],"steps":["Brace your abdominal muscles and squeeze the glute of the rear leg to tilt your pelvis posteriorly.","Slowly raise your torso upright until you feel a deep stretch along the front of your rear thigh and hip.","Maintain a tall, neutral spine and hold the position, gently driving the rear hip forward without overarching your lower back.","Carefully lower your torso forward to relieve tension before switching to the opposite leg."],"breathing":"Breathe deeply and rhythmically into the belly, using slow exhalations to relax into the stretch.","cues":["Squeeze the trailing glute","Tuck the tailbone","Tall chest, flat lower back"],"common_faults":[{"fault":"Hyperextending the lumbar spine to force the torso upright instead of extending at the hip.","correction":"Keep your abdominal wall braced, tuck your pelvis under, and only raise your torso as high as your hip mobility allows."},{"fault":"Allowing the back knee to slide excessively far from the support surface.","correction":"Position the rear knee as close to the bench or wall as comfortably tolerable to maximize rectus femoris stretch."}],"safety":{"precautions":["Use a cushioned mat under the kneeling joint to avoid patellar discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Couch Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Couch Stretch","url":"https://wger.de/en/exercise/2525/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"half-kneeling"},"status":"active","summary":"A deep kneeling stretch targeting the hip flexors and quadriceps by elevating the rear foot against a bench or wall."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cross-Bench Pullover","kind":"common"},{"text":"Perpendicular Dumbbell Pullover","kind":"common"},{"text":"Cross-Bench Dumbbell Pullovers","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"161"},"id":"oec:cross-bench-dumbbell-pullover","instructions":{"setup":["Place a dumbbell upright on the flat bench.","Lie perpendicular across the bench so only your upper back and shoulder blades rest on the pad, with your head supported or positioned just off the edge.","Plant your feet firmly on the floor roughly shoulder-width apart, knees bent at approximately 90 degrees, and bridge your hips slightly below parallel with your torso.","Grasp the top inner plate of the dumbbell with both hands, cupping the underside in a diamond grip with thumbs and index fingers overlapping the handle.","Hold the dumbbell directly above your chest with a slight, fixed bend in your elbows."],"steps":["Inhale deeply and slowly lower the dumbbell backward in an arc over your head, keeping the bend in your elbows constant.","Continue descending until you feel a deep, comfortable stretch in your lats and chest, keeping your hips stationary.","Pull the dumbbell back along the same arc by contracting your lats and chest until it is returned to the starting position above your chest.","Exhale as you near the top of the movement and squeeze your chest and lats before initiating the next repetition."],"breathing":"Inhale deeply as you lower the weight to expand the ribcage and maximize the stretch; exhale forcefully as you pull the dumbbell back over your chest.","cues":["Keep elbows softly bent and locked in place.","Pull through your armpits, not your hands.","Keep your hips steady—do not thrust your hips to bounce the weight."],"common_faults":[{"fault":"Bending and extending the elbows excessively, turning the pullover into a triceps extension.","correction":"Maintain a fixed, slight bend in the elbows throughout the entire range of motion."},{"fault":"Overarching the lower spine or violently swinging the hips to gain momentum.","correction":"Keep your glutes and core engaged to stabilize the pelvis and isolate movement to the shoulder joint."},{"fault":"Lowering the weight beyond comfortable active shoulder mobility, risking impingement.","correction":"Stop the descent once your upper arms are roughly aligned with your torso or when a deep stretch is achieved without joint discomfort."}],"safety":{"precautions":["Check that your grip on the dumbbell head is secure before moving the weight over your face.","Individuals with shoulder impingement or glenohumeral instability should limit the depth of the eccentric stretch."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Cross-Bench Dumbbell Pullover","previous_ids":["oec:cross-bench-dumbbell-pullovers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cross-Bench Dumbbell Pullovers","url":"https://wger.de/en/exercise/161/view-base","license":"CC-BY-SA-3.0","author":"powerade69"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-pullover"},{"type":"substitute-for","target":"oec:machine-pullover"},{"type":"substitute-for","target":"oec:cable-incline-pullover"}],"setup":{"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An upper-body movement performed lying perpendicular across a flat bench that targets the latissimus dorsi, pectoralis major, and serratus anterior through shoulder extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Delt Stretch","kind":"common"},{"text":"Cross-Body Deltoid Stretch","kind":"common"},{"text":"Posterior Deltoid Stretch","kind":"common"},{"text":"Posterior Shoulder Stretch","kind":"common"},{"text":"Cross-Body Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"stretched"},{"muscle":"infraspinatus","role":"stretched"},{"muscle":"teres-minor","role":"stretched"},{"muscle":"rhomboids","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1536,2685"},"id":"oec:cross-body-shoulder-stretch","instructions":{"setup":["Stand or sit tall with feet hip-width apart and your shoulders relaxed down away from your ears.","Bring one arm straight across your chest at approximately shoulder height."],"steps":["Place your opposite hand or forearm on the triceps of the outstretched arm, just above the elbow.","Gently pull the arm closer toward your chest until you feel a comfortable stretch along the back of the shoulder.","Hold the position steadily without bouncing.","Release slowly and repeat on the opposite arm."],"breathing":"Breathe smoothly and deeply throughout the hold, using each exhalation to sink gently into the stretch.","cues":["Keep shoulders down","Don't twist your torso","Pull above the elbow, not on the joint"],"common_faults":[{"fault":"Shrugging the shoulder of the stretched arm upward toward the ear.","correction":"Actively depress the shoulder blade and keep the neck long before pulling the arm across."},{"fault":"Rotating the torso in the direction of the pull, reducing the stretch on the shoulder.","correction":"Keep your hips and chest squared straight forward throughout the stretch."},{"fault":"Pressing directly on the elbow joint.","correction":"Place the assisting hand on the back of the upper arm or forearm, avoiding direct pressure on the joint."}],"safety":{"precautions":["Do not force the arm past a gentle stretch; aggressive horizontal adduction can cause anterior impingement."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Cross-Body Shoulder Stretch","previous_ids":["oec:delt-stretch","oec:cross-body-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Delt Stretch","url":"https://wger.de/en/exercise/1536/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"},{"title":"wger: Cross-Body Stretch","url":"https://wger.de/en/exercise/2685/view-base","license":"CC-BY-SA-4.0","author":"tobias08"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A static upper-body stretch that elongates the posterior deltoid, rotator cuff, and upper back by pulling one arm across the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Abdominal Crunch","kind":"common"},{"text":"Floor Crunch","kind":"common"},{"text":"Crunches","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"deep-neck-flexors","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"167,1933"},"id":"oec:crunch","instructions":{"setup":["Lie face up on the floor with your knees bent at about 90 degrees and your feet flat, hip-width apart.","Place your fingertips lightly behind your ears or cross your arms over your chest, keeping your elbows flared wide.","Flatten your lower back gently against the floor to engage your core."],"steps":["Exhale as you curl your ribcage down toward your pelvis, lifting your head and shoulder blades off the floor.","Pause at the top of the contraction for a moment, squeezing your abdominals firmly while keeping your lower back anchored to the mat.","Inhale as you slowly reverse the curl, lowering your shoulder blades back to the mat with control."],"breathing":"Exhale forcefully during the upward crunch, and inhale smoothly as you lower your shoulders to the floor.","cues":["Pull your ribs toward your hips","Keep your lower back glued to the mat","Imagine holding an apple between your chin and chest"],"common_faults":[{"fault":"Pulling on the head and neck with the hands, causing excessive cervical flexion.","correction":"Keep fingertips light against your temples or cross your arms over your chest; focus on moving your torso, not your head."},{"fault":"Lifting the lower back off the ground into a full sit-up, engaging the hip flexors excessively.","correction":"Shorten the range of motion; only lift the shoulder blades while keeping the lower back flat on the floor."},{"fault":"Using momentum to bounce off the floor between repetitions.","correction":"Slow the tempo down and pause briefly at both the top contraction and bottom reset."}],"safety":{"precautions":["Avoid forcefully tucking the chin to the chest; keep the cervical spine neutral."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Crunch","previous_ids":["oec:crunches","oec:abdominal-crunch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crunches","url":"https://wger.de/en/exercise/167/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Abdominal Crunch","url":"https://wger.de/en/exercise/1933/view-base","license":"CC-BY-SA-4.0","author":"amaesc"}]},"relations":[{"type":"regression-of","target":"oec:sit-up"},{"type":"substitute-for","target":"oec:sit-up"},{"type":"regression-of","target":"oec:decline-crunch"},{"type":"regression-of","target":"oec:weighted-crunch"},{"type":"substitute-for","target":"oec:machine-crunch"},{"type":"substitute-for","target":"oec:cable-kneeling-crunch"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational bodyweight abdominal exercise performed lying supine that targets the rectus abdominis through spinal flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Curtsy Squat","kind":"common"},{"text":"Dragon Squat","kind":"common"},{"text":"Dragon Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","adduction","abduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["dumbbell","kettlebell"],"required":[]},"external_ids":{"wger":"1201"},"id":"oec:curtsy-lunge","instructions":{"setup":["Stand tall with your feet hip-width apart and your hands clasped in front of your chest or on your hips.","Brace your core and keep your chest lifted with your pelvis facing squarely forward."],"steps":["Shift your weight onto your front foot and step your opposite foot backward and diagonally across behind you.","Lower your hips by bending both knees until your front thigh is roughly parallel to the floor and the back knee hovers just above the ground.","Drive through the heel and midfoot of your front leg to push back up to the starting position.","Repeat the movement on the opposite side or continue alternating."],"breathing":"Inhale as you step back and descend into the lunge; exhale as you press through the front foot to return to standing.","cues":["Keep hips square","Front knee tracks over toes","Drive through the front heel"],"common_faults":[{"fault":"Rotating the hips and torso excessively toward the stepping leg.","correction":"Keep your headlights (pelvis and shoulders) pointing straight ahead throughout the movement."},{"fault":"Stepping too far across, causing the front knee to cave inward.","correction":"Cross behind moderately so the front knee stays aligned directly over the second toe."}],"safety":{"precautions":["Individuals with knee sensitivity should limit the depth and crossing angle to ensure comfortable joint alignment."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Curtsy Lunge","previous_ids":["oec:dragon-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dragon squat","url":"https://wger.de/en/exercise/1201/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"variation-of","target":"oec:reverse-lunge"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A lunge variation where one leg steps backward and across the midline, challenging the glutes, adductors, and quadriceps through multiplanar hip control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"biking","kind":"common"},{"text":"bicycle riding","kind":"common"},{"text":"bike ride","kind":"common"},{"text":"road cycling","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"hip-flexors","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"abdominals","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning","sport"],"movement_patterns":["cycle"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["bicycle"]]},"external_ids":{"wger":"177"},"id":"oec:cycling","instructions":{"setup":["Adjust the saddle height so that when the pedal is at the lowest point of the stroke, your knee maintains a slight bend (around 25–30 degrees).","Mount the bicycle, place the balls of your feet on the pedals, and grip the handlebars with relaxed hands, keeping your elbows unlocked."],"steps":["Push down through the lead pedal to initiate forward momentum.","Alternate driving each pedal downward through hip and knee extension, transitioning smoothly into knee flexion as the pedal rounds the bottom and returns upward.","Maintain a smooth, continuous pedaling rhythm and steer to maintain balance and path trajectory."],"breathing":"Breathe rhythmically in sync with your pedaling cadence, increasing ventilation naturally as intensity rises.","cues":["Pedal in smooth circles","Keep elbows soft","Relax your shoulders","Maintain a steady cadence"],"common_faults":[{"fault":"Saddle adjusted too low, causing excessive knee flexion and anterior joint strain.","correction":"Raise the saddle until your leg is almost fully extended with a subtle bend at the bottom of the stroke."},{"fault":"Mashing down on the pedals in too hard of a gear at a very low cadence.","correction":"Shift into an easier gear to sustain a smooth pedaling rate around 80 to 90 RPM."},{"fault":"Locking the elbows and tensing the upper body.","correction":"Keep a soft bend in your arms to absorb road vibration and lower your shoulders away from your ears."}],"safety":{"precautions":["Always wear an approved, properly fitted helmet.","Follow local road laws and use appropriate lights and reflective gear when riding in low light."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["speed","power","cadence","heart-rate","energy","rpe"]},{"required":["duration"],"optional":["heart-rate","energy","rpe"]}],"records":{}},"name":"Cycling","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cycling","url":"https://wger.de/en/exercise/177/view-base","license":"CC0-1.0","author":"BFad07"}]},"relations":[{"type":"substitute-for","target":"oec:stationary-bike"},{"type":"substitute-for","target":"oec:stationary-bike-cycling"},{"type":"substitute-for","target":"oec:stationary-cycling"},{"type":"substitute-for","target":"oec:recumbent-bike"},{"type":"progression-of","target":"oec:stationary-bike"},{"type":"progression-of","target":"oec:stationary-cycling"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated","range":"full"},"status":"active","summary":"A continuous cardiovascular exercise propelling an outdoor bicycle through alternating pedal strokes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deadbug","kind":"common"},{"text":"Dying Bug","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","rehabilitation"],"movement_patterns":["anti-extension","anti-rotation"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"contralateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"178"},"id":"oec:dead-bug","instructions":{"setup":["Lie flat on your back on a mat with your arms pointing straight up toward the ceiling over your shoulders.","Bend your hips and knees to 90 degrees so your shins are parallel to the floor.","Engage your deep core and press your lower back firmly into the floor to eliminate any space underneath."],"steps":["Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg straight out just above the ground.","Maintain constant contact between your lower back and the floor throughout the entire reach.","Pause for a moment at full extension without letting your heel or hand touch down.","Return your arm and leg to the starting 90-degree position under full control.","Repeat the movement with the opposite arm and leg, alternating sides for the target repetitions."],"breathing":"Exhale fully through pursed lips as you reach your limbs outward to brace the abdomen, and inhale as you return to the center.","cues":["Glue your lower back to the floor","Reach long through your heel and fingertips","Brace your ribs down toward your pelvis"],"common_faults":[{"fault":"Lower back arching off the floor as the leg extends.","correction":"Only lower your leg as far as you can while keeping your lumbar spine firmly braced against the ground."},{"fault":"Moving the non-working limbs during the rep.","correction":"Keep the resting arm and knee stationary at a strict 90-degree angle."},{"fault":"Rushing through the movement using momentum.","correction":"Perform each extension with a slow, controlled tempo and deliberate pause at the end range."}],"safety":{"precautions":["Discontinue or decrease the range of motion if you experience sharp lower back discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Dead Bug","previous_ids":["oec:deadbug"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deadbug","url":"https://wger.de/en/exercise/178/view-base","license":"CC-BY-SA-4.0","author":"Metin"}]},"relations":[{"type":"progression-of","target":"oec:supine-toe-tap"},{"type":"progression-of","target":"oec:abdominal-bracing"},{"type":"regression-of","target":"oec:hollow-body-hold"},{"type":"substitute-for","target":"oec:plank"}],"setup":{"position":"supine","range":"full"},"status":"active","summary":"A supine core stability exercise where opposite limbs extend away from the body while maintaining a flat, neutral spine against the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deadhang","kind":"misspelling"},{"text":"Passive Hang","kind":"common"},{"text":"Bar Hang","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["elevation"]},{"joint":"glenohumeral","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation","strength"],"movement_patterns":["isolation-grip","stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["dip-belt","weight-vest"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"182"},"id":"oec:dead-hang","instructions":{"setup":["Stand beneath a secure overhead pull-up bar or grip a stable edge.","Grasp the bar with an overhand, roughly shoulder-width grip, wrapping your thumbs securely around it.","Step or lower off the platform so your full body weight is suspended by your hands with feet clear of the floor."],"steps":["Allow your arms to fully straighten and let your shoulders elevate naturally toward your ears.","Relax your torso, hips, and legs, letting gravity gently traction your spine and shoulders.","Maintain a firm, unbroken grip on the bar for the target duration.","Carefully step back onto the platform or floor to finish the set."],"breathing":"Breathe slowly and deeply into the abdomen throughout the hold to encourage relaxation and decompression.","cues":["White knuckles on the bar","Relax through the spine","Breathe into the belly"],"common_faults":[{"fault":"Swinging or kicking the legs during the hang.","correction":"Cross your ankles and keep your lower body still and relaxed beneath your hands."},{"fault":"Actively pulling through the elbows or scapulae.","correction":"Let your arms extend completely and allow your shoulders to rise passively toward your ears."},{"fault":"Dropping abruptly from full height when grip fatigues.","correction":"Dismount in a controlled manner before your grip fails completely to avoid jarring your joints."}],"safety":{"precautions":["Ensure the bar or edge is securely mounted and capable of supporting your weight.","Keep a stepping stool or box nearby if you cannot easily reach the floor."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Dead Hang","previous_ids":["oec:deadhang"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deadhang","url":"https://wger.de/en/exercise/182/view-base","license":"CC-BY-SA-4.0","author":"2dPREtEZP221u68Akf0JImv5L48"}]},"relations":[{"type":"regression-of","target":"oec:hangboard-dead-hang"},{"type":"regression-of","target":"oec:hangboard-sloper-hang"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric hang from an overhead bar or edge used to develop grip strength, decompress the spine, and stretch the upper body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Crunch","kind":"common"},{"text":"Decline Bench Crunch","kind":"common"},{"text":"Slant Board Crunch","kind":"common"},{"text":"Decline Ab Crunch","kind":"common"},{"text":"Incline Crunches","kind":"common"},{"text":"Negative Crunches","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"rectus-femoris","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["adjustable-bench","bench"]]},"external_ids":{"wger":"171,427"},"id":"oec:decline-crunch","instructions":{"setup":["Secure your legs and ankles under the padded rollers at the elevated end of a decline bench.","Lie back on the bench so your head is positioned lower than your hips.","Place your hands lightly beside your ears or cross your arms over your chest without interlocking your fingers behind your head."],"steps":["Engage your abdominals and tuck your chin slightly toward your chest.","Curl your upper torso off the bench by flexing your spine and drawing your ribcage down toward your pelvis.","Pause and squeeze your abdominals hard at the peak of the contraction when your shoulder blades clear the bench.","Slowly uncurl your spine under control to lower your torso back down to the starting position."],"breathing":"Exhale forcefully as you curl upward against gravity; inhale as you slowly lower your torso back down.","cues":["Ribs to hips","Roll up like a carpet","Do not yank your neck"],"common_faults":[{"fault":"Pulling on the head and neck with the hands.","correction":"Cross arms over the chest or place fingertips lightly by your ears without pulling forward."},{"fault":"Performing a full sit-up by pivoting at the hips rather than curling the spine.","correction":"Keep your lower back in contact with the pad and focus purely on flexing your spine to lift your shoulder blades."},{"fault":"Relying on momentum and bouncing off the bench at the bottom.","correction":"Maintain continuous abdominal tension throughout and control the descent fully."}],"safety":{"precautions":["Ensure your legs are securely locked into the ankle pads before leaning back into the decline position."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Decline Crunch","previous_ids":["oec:incline-crunches","oec:negative-crunches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Crunches","url":"https://wger.de/en/exercise/171/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Negative Crunches","url":"https://wger.de/en/exercise/427/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:cable-kneeling-crunch"},{"type":"substitute-for","target":"oec:machine-crunch"},{"type":"substitute-for","target":"oec:weighted-crunch"},{"type":"substitute-for","target":"oec:stability-ball-crunch"}],"setup":{"position":"supine","range":"full"},"status":"active","summary":"An abdominal isolation exercise performed on a decline bench where the torso curls upward against gravity through spinal flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Decline Dumbbell Chest Fly","kind":"common"},{"text":"Fly With Dumbbells, Decline Bench","kind":"common"},{"text":"Decline DB Fly","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-abdominal","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"239"},"id":"oec:decline-dumbbell-fly","instructions":{"setup":["Set an adjustable bench to a 15 to 30-degree decline and secure your legs under the ankle pads.","Grasp a dumbbell in each hand using a neutral grip (palms facing each other) and lie back on the bench.","Press the dumbbells directly over your chest, maintaining a slight, fixed bend in your elbows."],"steps":["Lower the dumbbells outward to your sides in a wide, controlled arc, keeping the elbow angle fixed throughout.","Descend until you feel a gentle stretch across your lower chest and shoulders.","Engage your pectorals to reverse the motion along the same wide path until the weights return above your chest."],"breathing":"Inhale smoothly as you lower the dumbbells to open the chest; exhale as you bring the dumbbells back together at the top.","cues":["Hug a wide barrel","Keep elbows slightly bent and locked","Squeeze the chest at the top"],"common_faults":[{"fault":"Turning the fly into a press by excessively bending and extending the elbows.","correction":"Lock a slight bend in your elbows from start to finish and move solely from the shoulder joint."},{"fault":"Overstretching the shoulders at the bottom.","correction":"Limit the depth of the descent so your elbows do not drop excessively below bench level."}],"safety":{"precautions":["Use moderate loads to prevent anterior shoulder strain.","Ensure your shins and ankles are firmly locked into the decline bench pads before lifting the weights."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Decline Dumbbell Fly","previous_ids":["oec:fly-with-dumbbells-decline-bench"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Fly With Dumbbells, Decline Bench","url":"https://wger.de/en/exercise/239/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:cable-high-low-crossover"}],"setup":{"grip":{"orientation":"neutral"},"position":"supine"},"status":"active","summary":"An isolation exercise targeting the lower pectoralis major by performing wide arm arcs with dumbbells on a decline bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Decline Bench Leg Raise","kind":"common"},{"text":"Decline Lying Leg Raise","kind":"common"},{"text":"Incline Bench Leg Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["spinal-flexion","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["ankle-weight"],"required":[["adjustable-bench","bench"]]},"external_ids":{"wger":"1889"},"id":"oec:decline-leg-raise","instructions":{"setup":["Set an adjustable bench to a decline angle.","Lie supine on the bench with your head at the elevated end.","Reach overhead and firmly grasp the bench handle, pad, or sides of the bench for stability.","Extend your legs fully down the slope of the bench with your feet together."],"steps":["Brace your core and flex your hips to lift your legs smoothly upward.","As your legs reach vertical, curl your pelvis upward off the bench into spinal flexion to maximize abdominal recruitment.","Pause briefly at the top while contracting your core.","Lower your pelvis back onto the bench, then lower your legs under control until they hover just above the bench surface."],"breathing":"Inhale as you lower your legs with control; exhale forcefully as you curl your hips and raise your legs.","cues":["Roll your pelvis off the bench at the top","Keep the descent slow and controlled","Do not let your lower back hyper-arch at the bottom"],"common_faults":[{"fault":"Swinging the legs up using momentum rather than muscular control.","correction":"Initiate the movement deliberately and eliminate swinging between repetitions."},{"fault":"Only flexing the hips without lifting the pelvis off the bench.","correction":"Roll your hips off the pad toward your ribs at the top to fully engage the rectus abdominis."},{"fault":"Letting the lower back aggressively arch away from the pad at the bottom.","correction":"Only lower your legs as far as you can maintain active core bracing without lumbar hyperextension."}],"safety":{"precautions":["If you experience lower back pain, reduce the decline angle or perform the exercise with slightly bent knees."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Decline Leg Raise","previous_ids":["oec:decline-bench-leg-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Decline Bench Leg Raise","url":"https://wger.de/en/exercise/1889/view-base","license":"CC-BY-SA-4.0","author":"nishant0712"}]},"relations":[{"type":"variation-of","target":"oec:lying-leg-raise"},{"type":"progression-of","target":"oec:lying-leg-raise"},{"type":"regression-of","target":"oec:hanging-leg-raise"},{"type":"substitute-for","target":"oec:captain-s-chair-leg-raise"},{"type":"substitute-for","target":"oec:lying-leg-raise"}],"setup":{"position":"supine","range":"full"},"status":"active","summary":"An abdominal exercise performed lying supine on a decline bench where the legs and pelvis are raised against gravity."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Feet-Elevated Push-Up","kind":"common"},{"text":"Decline Pushup","kind":"common"},{"text":"Push-Ups | Decline","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat","weight-vest"],"required":[["bench","plyo-box","step","chair"]]},"external_ids":{"wger":"1112"},"id":"oec:decline-push-up","instructions":{"setup":["Place your hands flat on the floor slightly wider than shoulder-width apart.","Step your feet backward one at a time and elevate them onto a stable bench, box, or step.","Engage your core, glutes, and quadriceps to form a rigid, straight line from your heels to your head with arms fully extended."],"steps":["Inhale and lower your chest toward the floor by bending your elbows at roughly a 45-degree angle to your torso.","Descend until your chest nearly touches the ground or reaches full depth without breaking spinal alignment.","Exhale and press firmly through your palms to extend your elbows and return to the starting plank position."],"breathing":"Inhale smoothly as you lower down, and exhale forcefully as you press back up to the top.","cues":["Keep your body stiff like a board.","Arrow shape with your elbows, not a T.","Push the floor away through your palms."],"common_faults":[{"fault":"Sagging hips or hyperextending the lower back during the press.","correction":"Squeeze your glutes and brace your abdominals tightly throughout the entire repetition."},{"fault":"Flaring elbows excessively out to the sides.","correction":"Tuck your elbows to roughly 45 degrees relative to your torso to protect the shoulders."},{"fault":"Reaching with the chin instead of achieving full range of motion with the chest.","correction":"Maintain a neutral neck and aim to bring your chest, not your face, closest to the floor."}],"safety":{"precautions":["Ensure the elevated surface is stable and will not slip or slide backward under pressure."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Decline Push-Up","previous_ids":["oec:push-ups-decline"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push-Ups | Decline","url":"https://wger.de/en/exercise/1112/view-base","license":"CC-BY-SA-4.0","author":"anon1337"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-incline-bench-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-bench-press"},{"type":"substitute-for","target":"oec:machine-incline-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight pressing exercise performed with the feet elevated on a bench or box to place greater emphasis on the upper chest and anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Squat Thoracic Rotation","kind":"common"},{"text":"Squat Sky Reach Stretch","kind":"common"},{"text":"Deep Squat Sky Reach","kind":"common"},{"text":"Squat to Sky Reach","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"adductors","role":"stretched"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation","extension"]},{"joint":"glenohumeral","actions":["abduction","external-rotation"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","rotation","stretch","squat"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2528"},"id":"oec:deep-squat-with-thoracic-rotation","instructions":{"setup":["Stand with feet roughly shoulder-width apart and toes turned slightly outward.","Descend into a full deep squat with an upright torso, flat feet, and knees tracking in line with toes.","Anchor yourself at the bottom by gripping your opposite ankle or the floor with one hand, keeping that arm inside your knee to maintain hip abduction."],"steps":["Inhale to prepare, then exhale as you rotate your torso upward toward the free side.","Reach the active arm toward the ceiling, following your hand with your eyes and opening your chest fully.","Pause for one to two seconds at maximum rotation while keeping both heels grounded and hips steady.","Return the rotating arm back to center and switch sides, or complete the prescribed repetitions per side."],"breathing":"Exhale as you twist and reach toward the ceiling, and inhale as you return your hand to center.","cues":["Keep heels glued to the floor","Follow your hand with your eyes","Use the anchored arm to keep your knee pushed out","Rotate from the mid-back, not just the arm"],"common_faults":[{"fault":"Heels lifting off the floor during the squat hold","correction":"Widen your stance or elevate your heels slightly on a small plate until ankle mobility improves."},{"fault":"Knees caving inward as the torso rotates","correction":"Actively push your knees outward using your hip musculature and your anchored arm."},{"fault":"Moving only the arm rather than rotating through the thoracic spine","correction":"Focus on turning your ribcage and sternum toward the side wall rather than flinging your shoulder backward."}],"safety":{"precautions":["Avoid forcing rotation if you experience sharp pain in the lower back or shoulders."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Deep Squat with Thoracic Rotation","previous_ids":["oec:squat-sky-reach-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squat Sky Reach Stretch","url":"https://wger.de/en/exercise/2528/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A mobility drill performed in the bottom of a deep squat that rotates the upper torso toward the ceiling to open the thoracic spine, chest, and hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deficit Pushup","kind":"misspelling"},{"text":"Deep Push-Up","kind":"common"},{"text":"Extended ROM Push-Up","kind":"common"},{"text":"Deficit Push ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat","weight-vest"],"required":[["parallettes","yoga-block","weight-plate","step"]]},"external_ids":{"wger":"1777"},"id":"oec:deficit-push-up","instructions":{"setup":["Place two stable elevated surfaces, such as blocks, weight plates, or handles, slightly wider than shoulder-width apart on the floor.","Place one hand firmly on each elevated surface and extend your legs straight behind you, resting on the balls of your feet.","Brace your core, squeeze your glutes, and establish a rigid straight-line plank posture from head to heels."],"steps":["Lower your body under control by bending your elbows and allowing your shoulder blades to retract.","Descend smoothly until your chest dips below the level of your hands, feeling a deep stretch across the pectorals.","Pause briefly at the bottom without letting your shoulders roll forward or hips sag.","Press through your palms to return to the starting position, fully extending the elbows and protracting the shoulder blades at the top."],"breathing":"Inhale as you lower your body into the deficit, and exhale forcefully as you press back up to the lockout.","cues":["Chest through the hands","Keep the body stiff like a board","Elbows at a forty-five degree arrow","Push the floor away at the top"],"common_faults":[{"fault":"Sagging hips or hyperextending the lumbar spine to reach the floor.","correction":"Squeeze the glutes and pull the ribs toward the pelvis to maintain a neutral spine throughout the movement."},{"fault":"Flaring elbows excessively wide at ninety degrees.","correction":"Tuck the elbows roughly 30 to 45 degrees from the torso to protect the anterior shoulder capsule in deep flexion."},{"fault":"Craning the neck downward to fake depth.","correction":"Keep the cervical spine neutral and focus on lowering the sternum past the hands rather than the chin."}],"safety":{"precautions":["Ensure the elevation blocks or handles are completely stable and will not slip or tip outward under load.","Only descend as deep as active shoulder mobility comfortably permits without anterior shoulder pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Deficit Push-Up","previous_ids":["oec:deficit-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deficit Push ups","url":"https://wger.de/en/exercise/1777/view-base","license":"CC-BY-SA-4.0","author":"Rottekongen"}]},"relations":[{"type":"substitute-for","target":"oec:parallette-push-up"},{"type":"substitute-for","target":"oec:dumbbell-push-up"}],"setup":{"position":"prone","range":"deficit","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A push-up variation performed with the hands elevated on platforms or handles to allow the chest to descend past hand level for greater range of motion and stretch."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Diamond Push-Ups","kind":"common"},{"text":"Triangle Push-Up","kind":"common"},{"text":"Diamond Press-Up","kind":"regional"},{"text":"Diamond push ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"386"},"id":"oec:diamond-push-up","instructions":{"setup":["Assume a high plank position on the floor with your feet set hip-width apart.","Bring your hands together directly beneath the center of your chest, joining your index fingers and thumbs to form a diamond or triangle shape.","Engage your glutes and brace your core so your body forms a straight line from head to heels."],"steps":["Inhale and lower your chest under control toward your hands by bending your elbows.","Track your elbows back along your torso at roughly a 45-degree angle rather than flaring them wide.","Descend until your chest gently touches or hovers immediately above the diamond formed by your hands.","Exhale and press forcefully through your palms, extending your elbows fully to return to the starting position."],"breathing":"Inhale as you lower your body toward the floor, and exhale forcefully as you push back up to the top.","cues":["Diamond under the sternum","Elbows track back","Solid plank throughout"],"common_faults":[{"fault":"Flaring the elbows outward perpendicularly to the torso.","correction":"Keep your elbows tucked at roughly 30 to 45 degrees relative to your sides to protect the shoulder joints and target the triceps."},{"fault":"Sagging the hips and extending the lumbar spine.","correction":"Squeeze your glutes and draw your navel inward to maintain a rigid, neutral spine throughout the movement."},{"fault":"Cutting the range of motion short.","correction":"Lower until your chest meets or nearly meets your hands before driving back up to full elbow extension."}],"safety":{"precautions":["If you experience wrist or elbow discomfort, widen your hand placement slightly or perform the movement on an elevated surface to reduce the load."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Diamond Push-Up","previous_ids":["oec:diamond-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Diamond push ups","url":"https://wger.de/en/exercise/386/view-base","license":"CC-BY-SA-4.0","author":"notdefine"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:close-grip-push-up"},{"type":"substitute-for","target":"oec:close-grip-push-up"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"}],"setup":{"grip":{"width":"narrow"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A close-hand push-up variation with thumbs and index fingers touching in a diamond shape to emphasize the triceps and chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deep Breathing","kind":"common"},{"text":"Belly Breathing","kind":"common"},{"text":"Abdominal Breathing","kind":"common"},{"text":"Deep breathing (standing or seated)","kind":"common"},{"text":"Relaxed Diaphragmatic Breathing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","yoga"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["chair","mat"],"required":[]},"external_ids":{"wger":"1591,1940,2657"},"id":"oec:diaphragmatic-breathing","instructions":{"setup":["Sit upright in a chair with your feet flat on the floor, or stand tall with feet hip-width apart.","Relax your shoulders, neck, and jaw.","Place one hand on your upper chest and the other on your abdomen just below the ribcage to monitor movement."],"steps":["Inhale slowly and deeply through your nose, allowing your abdomen to expand outward three-dimensionally while keeping your chest relatively still.","Pause briefly at the top of the inhalation without straining.","Exhale slowly and completely through your mouth or nose, feeling your abdomen gently draw inward toward your spine.","Repeat for the desired duration or breath count, maintaining a steady, relaxed rhythm."],"breathing":"Breathe slowly and rhythmically, emphasizing a full diaphragmatic expansion on the inhale and a controlled, complete exhale.","cues":["Breathe into your stomach, not your shoulders","Expand the ribs 360 degrees","Keep the upper chest relaxed"],"common_faults":[{"fault":"Shrugging the shoulders and initiating the breath primarily from the upper chest.","correction":"Consciously depress and relax your shoulder girdle, directing the air downward so only the bottom hand moves on the inhale."},{"fault":"Hyperextending the lower back during inhalation.","correction":"Keep your pelvis and ribcage stacked in neutral without overarching your lumbar spine."}],"safety":{"precautions":["If you feel lightheaded or dizzy, pause the drill and resume normal spontaneous breathing."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]},{"required":["reps"],"optional":["duration"]}],"records":{}},"name":"Diaphragmatic Breathing","previous_ids":["oec:deep-breathing-standing-or-seated","oec:relaxed-diaphragmatic-breathing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Deep breathing (standing or seated)","url":"https://wger.de/en/exercise/1591/view-base","license":"CC-BY-SA-4.0","author":"MrAlfaRobot"},{"title":"wger: Diaphragmatic Breathing","url":"https://wger.de/en/exercise/1940/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Relaxed Diaphragmatic Breathing","url":"https://wger.de/en/exercise/2657/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:90-90-breathing"},{"type":"regression-of","target":"oec:supported-deep-squat-breathing"}],"setup":{"position":"seated"},"status":"active","summary":"A foundational breathing exercise designed to expand the lower ribcage and abdomen, engaging the deep core and promoting autonomic down-regulation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Parallel Bar Dip","kind":"common"},{"text":"Bodyweight Dip","kind":"common"},{"text":"Chest Dip","kind":"common"},{"text":"Triceps Dip","kind":"common"},{"text":"Weighted Dips","kind":"common"},{"text":"Dips","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["depression"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dip-belt","weight-vest","resistance-band"],"required":[["dip-station","parallettes"]]},"external_ids":{"wger":"194"},"id":"oec:dip","instructions":{"setup":["Mount the parallel bars with a neutral grip, supporting your full body weight on extended arms.","Depress your shoulder blades down and away from your ears, engaging your upper back and core.","Bend your knees slightly or cross your ankles if necessary to clear the floor."],"steps":["Inhale and lower your body with control by bending your elbows and allowing your torso to lean slightly forward.","Descend until your shoulders are slightly below your elbows, or as deep as your shoulder mobility comfortably allows without rounding forward.","Exhale and press firmly into the bars, extending your elbows to drive back up to the top lockout position."],"breathing":"Inhale as you lower yourself under control; exhale forcefully as you press back up to full support.","cues":["Push the bars through the floor","Keep shoulders packed down","Chest proud at the bottom"],"common_faults":[{"fault":"Allowing the shoulders to shrug up toward the ears and roll forward at the bottom.","correction":"Actively depress and stabilize the scapulae throughout the entire movement."},{"fault":"Flaring the elbows excessively outward.","correction":"Keep the elbows tracking backward at roughly a forty-five degree angle relative to your torso."},{"fault":"Cutting the range of motion too short or bouncing out of the bottom.","correction":"Lower under control until upper arms are at least parallel to the floor, pausing briefly before pressing up."}],"safety":{"precautions":["Avoid descending past your comfortable active shoulder range of motion to protect the anterior joint capsule."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Dip","previous_ids":["oec:dips"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dips","url":"https://wger.de/en/exercise/194/view-base","license":"CC0-1.0","author":"BFad07"}]},"relations":[{"type":"progression-of","target":"oec:machine-assisted-dip"},{"type":"progression-of","target":"oec:chair-dip"},{"type":"progression-of","target":"oec:feet-elevated-bench-dip"},{"type":"progression-of","target":"oec:parallel-bar-support-hold"},{"type":"regression-of","target":"oec:ring-dip"},{"type":"regression-of","target":"oec:suspension-trainer-dip"},{"type":"part-of","target":"oec:bar-muscle-up"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support","range":"full"},"status":"active","summary":"A compound bodyweight pushing exercise performed on parallel bars targeting the triceps, chest, and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kneeling Kickback","kind":"common"},{"text":"Quadruped Hip Extension","kind":"common"},{"text":"Kneeling Glute Kickback","kind":"common"},{"text":"Glute Kickback","kind":"common"},{"text":"Kneeling kickbacks","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","ankle-weight","resistance-band"],"required":[]},"external_ids":{"wger":"990"},"id":"oec:donkey-kick","instructions":{"setup":["Begin on hands and knees in a quadruped position on an exercise mat.","Align your hands directly beneath your shoulders and your knees directly beneath your hips.","Engage your abdominal muscles to maintain a neutral spine and flat back."],"steps":["Keeping your core braced, lift one knee off the floor and drive your foot backward and upward.","Extend through the hip until your thigh aligns with your torso, contracting the glute firmly at the top.","Pause for a moment at peak contraction without arching your lower back.","Lower your leg back down under control to the starting position."],"breathing":"Exhale as you kick your leg back into extension; inhale as you return to the starting position.","cues":["Squeeze the glute, not the lower back","Keep hips square to the floor","Lock your ribcage down"],"common_faults":[{"fault":"Hyperextending the lumbar spine to gain artificial range of motion.","correction":"Brace your core and stop the movement once your hip reaches full extension."},{"fault":"Rotating or tilting the hips to the side.","correction":"Keep both hip points facing directly toward the floor throughout the repetition."}],"safety":{"precautions":["Avoid kicking aggressively or using momentum, which can stress the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Donkey Kick","previous_ids":["oec:kneeling-kickbacks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kneeling kickbacks","url":"https://wger.de/en/exercise/990/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:dumbbell-donkey-kick"},{"type":"substitute-for","target":"oec:band-glute-kickback"},{"type":"substitute-for","target":"oec:cable-glute-kickback"},{"type":"substitute-for","target":"oec:machine-glute-kickback"}],"setup":{"position":"quadruped"},"status":"active","summary":"A bodyweight glute-isolation exercise performed on all fours by extending one hip backward against gravity."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Doorway Pectoral Stretch","kind":"common"},{"text":"Doorframe Chest Stretch","kind":"common"},{"text":"Doorway Pec Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"pectoralis-minor","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1713"},"id":"oec:doorway-chest-stretch","instructions":{"setup":["Stand tall inside an open doorway or next to a sturdy wall corner.","Bend one elbow to roughly 90 degrees and place your forearm and palm flat against the doorframe at chest or shoulder height.","Adopt a staggered stance with the leg on the same side or opposite side slightly forward."],"steps":["Gently shift your body weight forward through the doorway until you feel a comfortable stretch across the front of your chest and shoulder.","Rotate your torso slightly away from the anchored arm to intensify the stretch across the pectorals.","Hold the position steadily without bouncing.","Gently step back to release tension, then switch sides."],"breathing":"Breathe deeply and slowly, using each exhalation to relax deeper into the stretch.","cues":["Keep the shoulder blade pulled back and down.","Lead with the sternum, not the chin.","Rotate gently away from the wall."],"common_faults":[{"fault":"Allowing the shoulder to shrug or roll forward during the stretch.","correction":"Actively depress and retract the scapula before shifting forward."},{"fault":"Overextending the lumbar spine to push the chest forward.","correction":"Brace the abdominals and step forward with the hips and torso moving as one unit."}],"safety":{"precautions":["Avoid forcing the shoulder into extreme horizontal abduction if you have a history of anterior shoulder instability."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Doorway Chest Stretch","previous_ids":["oec:doorway-pectoral-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Doorway Pectoral Stretch","url":"https://wger.de/en/exercise/1713/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A static upper-body stretch performed against a doorframe to enhance flexibility across the chest and anterior shoulder."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Double KB Clean and Press","kind":"abbreviation"},{"text":"Kettlebell Clean and Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","power","conditioning"],"movement_patterns":["hinge","vertical-push"],"mechanics":"compound","force":"mixed","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1360"},"id":"oec:double-kettlebell-clean-and-press","instructions":{"setup":["Place two kettlebells on the floor about a foot in front of you, spaced roughly shoulder-width apart.","Stand with feet shoulder-width apart, hinge at the hips with a flat back, and grip both handles with thumbs pointed slightly backward or toward each other."],"steps":["Hike the kettlebells back between your legs high in the groin.","Snap your hips forward into full extension, using the momentum to float the kettlebells upward close to your torso.","Tuck your elbows and smoothly rotate your hands around the bells to catch them softly in the front rack position on your chest and forearms.","Pause momentarily in the rack, brace your abs, squeeze your glutes, and press both kettlebells vertically until your arms are fully locked out overhead.","Lower the kettlebells under control back to the rack position.","Drop the kettlebells smoothly into the backswing between your legs and repeat for the desired number of repetitions."],"breathing":"Inhale as you hike the kettlebells, exhale sharply as you stand and clean them into the rack, inhale briefly to brace, and exhale as you press overhead.","cues":["Drive from the hips, not the arms.","Tame the arc on the clean to avoid banging your wrists.","Lock your glutes and abs before pressing."],"common_faults":[{"fault":"Allowing the kettlebells to swing too far outward and crash onto the forearms in the rack.","correction":"Keep the kettlebells close to your ribs as they travel upward and spear your hands through the handles."},{"fault":"Hyperextending the lower back during the overhead press.","correction":"Squeeze your glutes and brace your core tightly to keep your pelvis neutral and ribs pulled down."}],"safety":{"precautions":["Ensure adequate overhead mobility before pressing heavy pairs of kettlebells.","Clear ample floor space around you in case you need to safely drop the bells."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Double Kettlebell Clean and Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Double Kettlebell Clean and Press","url":"https://wger.de/en/exercise/1360/view-base","license":"CC-BY-SA-4.0","author":"m4k3r"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-clean-and-press"},{"type":"progression-of","target":"oec:kettlebell-swing"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body ballistic and strength movement combining a hip hinge clean into the front rack with an overhead press using two kettlebells."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kettlebell Front Squat","kind":"common"},{"text":"Dual Kettlebell Front Squat","kind":"common"},{"text":"2KB Front Squat","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","conditioning"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1361"},"id":"oec:double-kettlebell-front-squat","instructions":{"setup":["Clean two kettlebells into the front rack position so the bells rest in the triangles formed by your forearms and chest.","Keep wrists straight with thumbs resting near the collarbones and elbows tucked close to your ribcage.","Set your feet shoulder-width apart with toes angled slightly outward, bracing your midsection."],"steps":["Inhale deeply and descend by bending your knees and hips simultaneously, sitting between your heels.","Keep your torso upright and elbows pinned close to your body as your thighs reach at least parallel to the floor.","Drive through your midfoot to reverse the movement and stand back up.","Lock out your hips and knees at the top while maintaining control of the rack position."],"breathing":"Inhale and brace your core at the top or during descent, then exhale forcefully as you drive out of the bottom.","cues":["Stay tall through the chest","Drive elbows slightly up and in","Sit between your knees"],"common_faults":[{"fault":"Elbows flaring outward, causing the bells to pull the torso forward into spinal flexion.","correction":"Keep elbows tucked tightly against the ribcage and actively resist thoracic rounding."},{"fault":"Broken or bent wrists in the rack, putting excessive strain on the wrist joint.","correction":"Insert hands deep into the handles so the handle rests across the base of the palm with a neutral wrist."}],"safety":{"precautions":["If you lose balance or fail a rep, push the kettlebells forward and step backward to safely dump the weights."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Double Kettlebell Front Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Double Kettlebell Front Squat","url":"https://wger.de/en/exercise/1361/view-base","license":"CC-BY-SA-4.0","author":"m4k3r"}]},"relations":[{"type":"variation-of","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:dumbbell-front-squat"},{"type":"progression-of","target":"oec:dumbbell-goblet-squat"}],"setup":{"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bilateral squat variation performed with two kettlebells held in the front rack position to heavily recruit the quadriceps and anterior core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Dowel Shoulder Press","kind":"common"},{"text":"PVC Overhead Press","kind":"common"},{"text":"Dowel Shoulder Press","kind":"common"},{"text":"Broomstick Overhead Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"thoracic-spine","actions":["extension","isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1575"},"id":"oec:dowel-overhead-press","instructions":{"setup":["Stand tall with feet hip-width apart and knees soft.","Grip a wooden dowel or PVC pipe with an overhand grip slightly wider than shoulder width.","Rest the dowel across your clavicles in front of your neck, bracing your core and keeping your ribcage down."],"steps":["Press the dowel straight up overhead until your elbows are fully locked out and the dowel aligns with your ears.","Smoothly lower the dowel behind your neck toward your upper trapezius, moving only through a pain-free range of motion.","Press the dowel back up to full lockout overhead.","Lower the dowel back to the starting position in front of your chest."],"breathing":"Exhale as you press overhead, and inhale smoothly as you lower the dowel.","cues":["Keep ribs down and core braced","Reach tall at lockout","Never force uncomfortable range behind the neck"],"common_faults":[{"fault":"Overarching the lower back to force overhead mobility.","correction":"Squeeze the glutes and pull the lower ribs down toward the pelvis throughout the movement."},{"fault":"Forcing the dowel too deep behind the head.","correction":"Widen your grip slightly or lower only as far as shoulder mobility allows comfortably."}],"safety":{"precautions":["Avoid forced behind-the-neck movements if experiencing active shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["tempo"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Dowel Overhead Press","previous_ids":["oec:standing-dowel-shoulder-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Dowel Shoulder press","url":"https://wger.de/en/exercise/1575/view-base","license":"CC-BY-SA-4.0","author":"mountain.potato"}]},"relations":[{"type":"regression-of","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing upper-body mobility exercise using a light stick or PVC pipe to promote shoulder active range of motion and overhead mechanics."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dragonflag","kind":"common"},{"text":"Dragon Fly","kind":"common"},{"text":"Dragon-flag","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["extension","isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[["bench","power-rack"]]},"external_ids":{"wger":"1409"},"id":"oec:dragon-flag","instructions":{"setup":["Lie supine on a sturdy flat bench or on a mat next to an immovable vertical anchor.","Reach overhead and grip the edges of the bench near your ears or grasp the anchor firmly.","Brace your core, squeeze your glutes, and point your toes to lock your body into a straight, rigid line."],"steps":["Drive through your arms and upper back to roll your body upward until your torso and legs form a vertical line, resting your weight across your upper back and shoulders.","Maintain a rigid plank alignment from your shoulders to your toes with no bend at the hips.","Slowly lower your entire body in one straight segment toward the bench under strict control.","Stop just before your lower back touches the surface, then either raise back up smoothly or lower fully to reset."],"breathing":"Inhale deeply and brace your midsection before beginning the descent; exhale forcefully as you drive back upward or complete the repetition.","cues":["Body like a steel board","Squeeze glutes to prevent hip sag","Control the descent","Drive through the triceps and lats"],"common_faults":[{"fault":"Piking at the hips rather than moving the body as a single rigid lever.","correction":"Actively squeeze your glutes and maintain hip extension throughout both the ascent and descent."},{"fault":"Allowing the lower back to overextend and arch on the way down.","correction":"Shorten the range of motion or bend your knees until you develop sufficient anterior core strength to resist lumbar hyperextension."},{"fault":"Bearing weight directly on the cervical spine or neck.","correction":"Keep your weight firmly across your upper back and shoulder blades, never pressing into your neck."}],"safety":{"precautions":["Avoid this exercise if you have pre-existing lower back or cervical spine injuries.","Ensure the bench or anchor point is completely stable and will not tip over when pulled."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Dragon Flag","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dragon-flag","url":"https://wger.de/en/exercise/1409/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:front-lever"},{"type":"progression-of","target":"oec:hollow-body-hold"},{"type":"progression-of","target":"oec:decline-leg-raise"}],"setup":{"position":"supine"},"status":"active","summary":"An advanced bodyweight core exercise where the entire torso and legs are raised and lowered as a rigid lever supported only by the upper back and shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating bicep curls","kind":"common"},{"text":"Alternating dumbbell curl","kind":"common"},{"text":"Dumbbell alternate bicep curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination","pronation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1012"},"id":"oec:dumbbell-alternating-biceps-curl","instructions":{"setup":["Stand tall with feet hip-width apart and knees unlocked.","Hold a dumbbell in each hand at your sides with arms fully extended and palms facing inward."],"steps":["Curl one dumbbell upward by flexing the elbow while keeping the upper arm pinned near your torso.","Rotate your forearm into a supinated position as the dumbbell rises so your palm faces your shoulder at the top.","Squeeze your bicep firmly at peak contraction without swinging your shoulder forward.","Lower the dumbbell under control back to full extension, rotating your wrist back to neutral.","Repeat the movement with the opposite arm to complete one alternating pair."],"breathing":"Exhale while curling the dumbbell up; inhale as you lower it back to your side.","cues":["Keep elbows tucked","Turn pinky up at the top","Control the descent","No torso sway"],"common_faults":[{"fault":"Swinging the torso or using hip drive to lift the dumbbell.","correction":"Brace the core, keep knees soft, and use a lighter weight to isolate the elbow flexors."},{"fault":"Elbows drifting forward during the curl, turning it into front shoulder work.","correction":"Keep the upper arms stationary against the ribs throughout the movement."},{"fault":"Cutting the bottom range of motion short.","correction":"Allow the working arm to straighten fully before starting the next rep."}],"safety":{"precautions":["Avoid hyperextending the lower back while lifting heavy weights."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Alternating Biceps Curl","previous_ids":["oec:alternating-bicep-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternating bicep curls","url":"https://wger.de/en/exercise/1012/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:alternating-dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:barbell-curl"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing isolation exercise that curls one dumbbell at a time to build the elbow flexors with focused unilateral control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Arnold Press","kind":"common"},{"text":"Arnold Shoulder Press","kind":"common"},{"text":"Schwarzenegger Press","kind":"common"},{"text":"Rotational Dumbbell Press","kind":"common"},{"text":"Dumbbell Corkscrew Press","kind":"common"},{"text":"Palm-to-Palm Overhead Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction","external-rotation"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"radioulnar","actions":["pronation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"20"},"id":"oec:dumbbell-arnold-press","instructions":{"setup":["Set an adjustable bench to an upright angle (roughly 75 to 90 degrees).","Sit firmly against the back pad with your feet planted flat on the floor.","Bring the dumbbells to upper-chest level with elbows tucked in front of you, forearms vertical, and palms facing inward toward your body."],"steps":["Press the dumbbells upward while simultaneously flaring your elbows out to the sides.","Rotate your wrists smoothly as the weights ascend so that your palms face forward at the top of the lift.","Lock out your arms overhead without violently hyperextending your elbows.","Lower the dumbbells along the reverse path, rotating your palms back toward your torso as your elbows return to the starting position in front of your chest."],"breathing":"Inhale as you lower the weights to the chest, and exhale forcefully as you rotate and press the dumbbells overhead.","cues":["Smooth twist on the way up.","Elbows in at the bottom, elbows out at the top.","Stay glued to the back pad."],"common_faults":[{"fault":"Rotating the wrists completely before beginning the upward press.","correction":"Synchronize the rotation with the upward pressing motion so the turn happens fluidly across the middle third of the range."},{"fault":"Excessively arching the lower back to press the load.","correction":"Brace your core, keep your lower back in contact with the bench, and reduce the weight if necessary."},{"fault":"Flaring the elbows immediately without an active upward drive.","correction":"Initiate the press upward from the front deltoids before opening the elbows wide into the frontal plane."}],"safety":{"precautions":["Avoid using excessively heavy weights that compromise rotational shoulder control."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Arnold Press","previous_ids":["oec:arnold-shoulder-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Arnold Shoulder Press","url":"https://wger.de/en/exercise/20/view-base","license":"CC-BY-SA-3.0","author":"trzr23"}]},"relations":[{"type":"variation-of","target":"oec:seated-dumbbell-overhead-press"},{"type":"variation-of","target":"oec:seated-dumbbell-shoulder-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"}],"setup":{"grip":{"orientation":"rotating","width":"shoulder"},"load_position":"chest","position":"seated","range":"full"},"status":"active","summary":"A seated overhead press variation where dumbbells are rotated from a supinated chest position to a pronated overhead position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"dumbbell bench","kind":"common"},{"text":"flat dumbbell press","kind":"common"},{"text":"DB bench press","kind":"abbreviation"},{"text":"benchpress dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"75"},"id":"oec:dumbbell-bench-press","instructions":{"setup":["Sit on the edge of a flat bench with a dumbbell resting vertically on each thigh near the knees.","Lie back smoothly while kicking the dumbbells up toward your chest using your thighs.","Plant your feet flat on the floor, pull your shoulder blades back and down against the bench, and press the dumbbells up over your mid-chest with elbows fully extended."],"steps":["Lower the dumbbells under control toward the sides of your chest, keeping your forearms vertical and tucking your elbows at roughly a 45- to 60-degree angle relative to your torso.","Descend until the handles reach roughly chest level or you feel a comfortable stretch in the pectorals.","Press the dumbbells back upward along a slight inward arc until your arms are extended above your chest, without clashing the weights together at the top."],"breathing":"Inhale deeply as you lower the dumbbells, and exhale forcefully as you press past the sticking point.","cues":["Keep elbows stacked beneath wrists","Pinch your shoulder blades into the bench","Squeeze your chest at the top"],"common_faults":[{"fault":"Flaring elbows out perpendicular to the torso (90 degrees).","correction":"Tuck the elbows slightly to roughly 45 to 60 degrees to protect the shoulder joint."},{"fault":"Banging the dumbbells together at the top of the repetition.","correction":"Stop the press when the dumbbells are directly over the shoulders, keeping continuous tension on the pecs."},{"fault":"Hyperextending wrists under heavy loads.","correction":"Keep wrists neutral and directly over the elbows so the load transfers straight through the forearms."}],"safety":{"precautions":["Avoid dropping the dumbbells off to the sides if fatigued; bring them to your thighs and sit up, or dump them safely to the floor clear of your body."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Bench Press","previous_ids":["oec:benchpress-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Benchpress Dumbbells","url":"https://wger.de/en/exercise/75/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-bench-press"},{"type":"progression-of","target":"oec:dumbbell-floor-press"}],"setup":{"grip":{"orientation":"pronated"},"incline_degrees":0,"position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A compound free-weight exercise performed lying on a flat bench to build chest, anterior shoulder, and triceps strength and hypertrophy."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Dumbbell Face Pull","kind":"common"},{"text":"Standing Dumbbell Face Pull","kind":"common"},{"text":"Dumbbell Bent Over Face Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1639"},"id":"oec:dumbbell-bent-over-face-pull","instructions":{"setup":["Stand tall holding a light dumbbell in each hand with an overhand grip.","Hinge forward at the hips with a flat back and soft knees until your torso is roughly 45 degrees to nearly parallel to the floor.","Allow your arms to hang naturally beneath your shoulders."],"steps":["Initiate the movement by retracting your shoulder blades and pulling your elbows wide and high.","Rotate your forearms upward as you pull so the dumbbells finish outside your ears or temples at the top of the range.","Pause briefly at peak contraction, actively squeezing your upper back and rear shoulders.","Lower the dumbbells under control back to the hanging starting position, feeling a stretch across your upper back."],"breathing":"Inhale as you lower the dumbbells; exhale forcefully as you pull and externally rotate toward your face.","cues":["Lead with the knuckles and elbows, not the forearms.","Show your hands to the ceiling at the top.","Keep your chest proud and spine neutral throughout."],"common_faults":[{"fault":"Pulling the dumbbells into the chest or abdomen like a standard bent-over row.","correction":"Flare your elbows wide and pull toward your eye line to prioritize the rear delts and external rotators."},{"fault":"Using excessive body momentum or bouncing the torso to heave the weight up.","correction":"Select lighter dumbbells and maintain a rigid, stationary hip hinge throughout each repetition."},{"fault":"Failing to externally rotate at the top, leaving the forearms hanging low.","correction":"Actively rotate your wrists and thumbs backward so the dumbbells end beside your ears with forearms roughly vertical."}],"safety":{"precautions":["Use conservative loading to avoid stressing the rotator cuff tendons and compromising spinal stability.","Maintain a neutral lumbar spine to prevent lower-back strain while in the hinged position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over Face Pull","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Bent Over Face Pull","url":"https://wger.de/en/exercise/1639/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:cable-face-pull"},{"type":"substitute-for","target":"oec:cable-face-pull"},{"type":"substitute-for","target":"oec:band-face-pull"},{"type":"variation-of","target":"oec:dumbbell-rear-delt-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row-to-external-rotation"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over horizontal pull targeting the rear deltoids, upper back, and rotator cuff by pulling dumbbells toward the face with high elbows and external shoulder rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent High Pulls","kind":"common"},{"text":"Bent-Over Dumbbell High Pull","kind":"common"},{"text":"Bent-Over Dumbbell High Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction","upward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"79"},"id":"oec:dumbbell-bent-over-high-pull","instructions":{"setup":["Stand with your feet hip-width apart, holding a dumbbell in each hand using an overhand (pronated) grip.","Hinge at your hips with a slight bend in your knees, lowering your torso until it is roughly 45 degrees to the floor while maintaining a flat back.","Let the dumbbells hang naturally below your shoulders with arms fully extended."],"steps":["Initiate the pull by driving your elbows up and out wide to the sides.","Pull the dumbbells toward your upper chest, keeping your elbows higher than your wrists throughout the ascent.","Squeeze your shoulder blades together at the top of the motion for a brief pause.","Lower the dumbbells under control back to the starting hanging position."],"breathing":"Exhale as you pull the dumbbells up toward your chest; inhale as you lower them with control.","cues":["Lead with the elbows high and wide.","Pinch your shoulder blades at the top.","Keep your torso still and brace your core."],"common_faults":[{"fault":"Using excessive body English or standing up to heave the weights.","correction":"Reduce the dumbbell weight and keep your hip hinge stationary throughout the set."},{"fault":"Pulling elbows in close to the torso like a standard row.","correction":"Flare your elbows out wide perpendicular to your torso to target the upper back and rear delts."},{"fault":"Rounding the lower back.","correction":"Maintain an active hip hinge with an engaged core and neutral spine."}],"safety":{"precautions":["Avoid using excessively heavy loads that compromise lumbar spinal alignment."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over High Pull","previous_ids":["oec:bent-high-pulls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent High Pulls","url":"https://wger.de/en/exercise/79/view-base","license":"CC-BY-SA-3.0","author":"lakerbeezel"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:cable-face-pull"},{"type":"substitute-for","target":"oec:dumbbell-rear-delt-row"},{"type":"substitute-for","target":"oec:machine-upper-back-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over dumbbell pull targeting the upper back, rear deltoids, and trapezius by pulling with high, flared elbows."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lat Pull DB","kind":"common"},{"text":"Dumbbell Lat Pull","kind":"common"},{"text":"Dumbbell Straight-Arm Pullback","kind":"common"},{"text":"Bent-Over Dumbbell Straight-Arm Pullback","kind":"common"},{"text":"Dumbbell Straight-Arm Kickback","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","hyperextension"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1434"},"id":"oec:dumbbell-bent-over-lat-extension","instructions":{"setup":["Stand tall holding a dumbbell in each hand with a neutral grip.","Hinge at your hips while keeping your spine neutral and knees softly bent until your torso is roughly 45 degrees to the floor.","Allow your arms to hang naturally under your shoulders with a soft, fixed bend at the elbows."],"steps":["Keeping your arms nearly straight with the elbow angle locked, sweep the dumbbells backward in an arc past your hips.","Contract your lats firmly at the top of the movement as your upper arms extend behind your torso.","Lower the dumbbells under control along the same path back to the starting hang position."],"breathing":"Inhale as you lower the weights, and exhale as you sweep the dumbbells backward.","cues":["Lock your elbows soft and sweep back","Pull with your lats, not your hands","Squeeze your armpits tight at the top"],"common_faults":[{"fault":"Turning the movement into a triceps kickback by bending and straightening the elbows.","correction":"Keep the elbow angle completely fixed throughout the rep so all movement comes from the shoulder."},{"fault":"Using torso momentum to swing the dumbbells upward.","correction":"Keep your torso stationary and select a weight that allows strict shoulder extension."},{"fault":"Rounding the lower back during the hinge.","correction":"Brace your core and keep your chest proud with a flat back."}],"safety":{"precautions":["Use moderate loads to protect the shoulder joint in extension and maintain lower-back positioning."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over Lat Extension","previous_ids":["oec:lat-pull-db"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lat Pull DB","url":"https://wger.de/en/exercise/1434/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"substitute-for","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:cable-rope-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:dumbbell-pullover"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed in a hinged position that targets the latissimus dorsi by sweeping dumbbells backward with fixed, slightly bent arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Rear Delt Fly","kind":"common"},{"text":"Bent-Over Dumbbell Reverse Fly","kind":"common"},{"text":"Bent-Over Rear Delt Raise","kind":"common"},{"text":"Dumbbell Bent-Over Lateral Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"2643"},"id":"oec:dumbbell-bent-over-reverse-fly","instructions":{"setup":["Stand with feet hip-width apart, holding a light dumbbell in each hand.","Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft bend in the knees.","Let your arms hang straight down below your chest with palms facing each other and elbows slightly unlocked."],"steps":["Maintain a fixed, slight bend in the elbows and raise the dumbbells out to the sides in a wide arc.","Continue raising until your upper arms are in line with your torso, feeling the contraction in the rear shoulders.","Pause briefly at the peak of the movement.","Lower the dumbbells smoothly along the same arc back to the starting hanging position."],"breathing":"Exhale as you raise the dumbbells outward; inhale as you return to the starting position.","cues":["Lead with the elbows","Keep torso stationary","Pour water at the top"],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Reduce the dumbbell weight and keep your hips and spine rigid throughout each repetition."},{"fault":"Excessively bending the elbows into a row.","correction":"Lock a slight elbow bend from the start and move only through the shoulder joints."},{"fault":"Rounding the lower back.","correction":"Hinge deeply at the hips and engage the core and spinal erectors to maintain a neutral spine."}],"safety":{"precautions":["Use light weights to protect shoulder integrity and avoid recruiting larger muscle groups like the lats."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over Reverse Fly","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Bent-Over Reverse Fly","url":"https://wger.de/en/exercise/2643/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:seated-bent-over-dumbbell-rear-delt-raise"},{"type":"substitute-for","target":"oec:standing-cable-reverse-fly"},{"type":"progression-of","target":"oec:seated-bent-over-dumbbell-rear-delt-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Dumbbell Row","kind":"common"},{"text":"Two-Arm Dumbbell Row","kind":"common"},{"text":"Dual Dumbbell Bent-Over Row","kind":"common"},{"text":"Bent Over Dumbbell Rows (Two Arms)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"2669"},"id":"oec:dumbbell-bent-over-row","instructions":{"setup":["Stand holding a dumbbell in each hand with feet hip-width apart.","Unlock your knees slightly and hinge at the hips, pushing your glutes back until your torso is angled between 45 and 75 degrees relative to the floor.","Maintain a flat, neutral spine and let the dumbbells hang directly below your shoulders with fully extended arms."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows toward your hips.","Pull the dumbbells upward until your elbows reach or slightly pass your torso, squeezing your back muscles at the peak.","Lower the dumbbells smoothly back to the starting hang position, allowing full extension of the arms and controlled protraction of the scapulae."],"breathing":"Inhale and brace your core before initiating the pull, and exhale as you lower the weights or at the bottom between reps.","cues":["Lead with the elbows, not the hands.","Pull to your pockets.","Keep your chest proud and spine long."],"common_faults":[{"fault":"Rounding the lumbar spine during the set.","correction":"Brace the abdominal wall, keep the chest open, and hinge deeply into the hips rather than bending from the waist."},{"fault":"Using excessive hip thrust and torso momentum to swing the dumbbells up.","correction":"Lock your torso angle in place and perform the row solely through arm and scapular movement."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Depress the shoulders and focus on pulling the elbows back toward the hip crease rather than straight up."}],"safety":{"precautions":["Avoid this unsupported variation if acute lower back fatigue compromises spinal neutral."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over Row","previous_ids":["oec:bent-over-dumbbell-rows-two-arms"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent Over Dumbbell Rows (Two Arms)","url":"https://wger.de/en/exercise/2669/view-base","license":"CC-BY-SA-4.0","author":"karthikrrk"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"progression-of","target":"oec:chest-supported-dumbbell-row"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bilateral free-weight row performed in a hip-hinged stance to build upper-back and lat strength while challenging posterior chain endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Row to External Rotation","kind":"common"},{"text":"Bent-Over Cuban Row","kind":"common"},{"text":"Prone Row to External Rotation","kind":"common"},{"text":"Bent over row to external rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation","mobility"],"movement_patterns":["horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"1082"},"id":"oec:dumbbell-bent-over-row-to-external-rotation","instructions":{"setup":["Hold a light dumbbell in each hand using a pronated grip.","Hinge at the hips until your torso is nearly parallel to the floor, maintaining a neutral spine and soft knees.","Allow your arms to hang straight down beneath your shoulders."],"steps":["Row the dumbbells upward by driving your elbows out to shoulder height until your upper arms are in line with your torso and elbows are bent at ninety degrees.","Keeping your upper arms stationary, externally rotate at your shoulders to raise the dumbbells until your forearms are parallel to the floor.","Pause briefly at the top to squeeze your upper back and rotator cuff.","Internally rotate your shoulders back under control until your forearms point toward the floor.","Lower your arms back to the starting hanging position."],"breathing":"Inhale as you hang at the bottom, exhale as you row and rotate upward, and inhale as you reverse the movement.","cues":["Lead with the elbows, finish with the hands.","Keep elbows locked at ninety degrees during the rotation.","Use light weights to maintain strict control."],"common_faults":[{"fault":"Using momentum or jerking the torso upward.","correction":"Select lighter weights and keep your torso angle fixed throughout the entire repetition."},{"fault":"Dropping the elbows during the rotation phase.","correction":"Keep your upper arms parallel to the floor at shoulder level while rotating through the shoulder joint."}],"safety":{"precautions":["Avoid using heavy loads, as the rotator cuff muscles are small and vulnerable to strain when overloaded in external rotation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Bent-Over Row to External Rotation","previous_ids":["oec:bent-over-row-to-external-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent over row to external rotation","url":"https://wger.de/en/exercise/1082/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"relations":[{"type":"progression-of","target":"oec:dumbbell-rear-delt-row"},{"type":"variation-of","target":"oec:dumbbell-bent-over-face-pull"},{"type":"substitute-for","target":"oec:cable-face-pull"},{"type":"substitute-for","target":"oec:band-face-pull"}],"setup":{"grip":{"orientation":"pronated"},"position":"bent-over","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A posterior shoulder and rotator cuff exercise combining a high row with shoulder external rotation in a hip-hinge position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Curl","kind":"common"},{"text":"Biceps Curls With Dumbbell","kind":"common"},{"text":"Standing Dumbbell Curl","kind":"common"},{"text":"DB Curl","kind":"abbreviation"},{"text":"Supinating Dumbbell Curl","kind":"common"},{"text":"Standing Bicep Curl","kind":"common"},{"text":"Biceps Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination","pronation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"92,621,2698"},"id":"oec:dumbbell-biceps-curl","instructions":{"setup":["Stand tall with feet hip-width apart and a slight bend in your knees.","Hold a dumbbell in each hand at your sides with arms fully extended and palms facing inward toward your thighs."],"steps":["Keeping your upper arms pinned to your sides, bend your elbows to curl the dumbbells upward.","Rotate your forearms as you lift so your palms face upward by the midpoint of the movement.","Continue curling until the dumbbells reach shoulder height and your biceps are fully contracted.","Pause briefly at the peak contraction, then lower the dumbbells under control while rotating your wrists back to the neutral starting position."],"breathing":"Exhale as you curl the dumbbells up, and inhale as you lower them to the starting position.","cues":["Keep your elbows pinned to your ribs.","Turn your pinkies up at the top.","Lower under control without swinging."],"common_faults":[{"fault":"Swinging the torso or using hip momentum to lift the weights.","correction":"Brace your core, keep your torso stationary, and reduce the weight if necessary."},{"fault":"Flaring the elbows out or drifting them excessively forward.","correction":"Keep your upper arms vertical and pinned against the sides of your ribcage throughout the movement."},{"fault":"Cutting the eccentric range of motion short.","correction":"Lower the dumbbells completely until your elbows reach full extension at the bottom."}],"safety":{"precautions":["Avoid hyperextending the lower back while lifting heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Biceps Curl","previous_ids":["oec:biceps-curls-with-dumbbell","oec:standing-bicep-curl","oec:biceps-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Curls With Dumbbell","url":"https://wger.de/en/exercise/92/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Standing Bicep Curl","url":"https://wger.de/en/exercise/621/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: Biceps Curl","url":"https://wger.de/en/exercise/2698/view-base","license":"CC-BY-SA-4.0","author":"2"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"part-of","target":"oec:dumbbell-curl-to-overhead-press"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A free-weight isolation exercise that targets the elbow flexors by curling dumbbells with forearm supination."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bizeps Curls Trifecta","kind":"misspelling"},{"text":"Biceps Curl Trifecta","kind":"common"},{"text":"Dumbbell Biceps Trifecta","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["pronation","supination"]},{"joint":"glenohumeral","actions":["external-rotation","isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1483"},"id":"oec:dumbbell-biceps-curl-trifecta","instructions":{"setup":["Stand tall with feet hip-width apart holding a pair of moderate dumbbells at your sides.","Brace your core and set your shoulder blades back and down."],"steps":["Perform the prescribed reps of supinated cross-body curls by supinating your forearms and curling across your chest toward the opposite shoulder.","Immediately transition to pronated cross-body curls by turning your forearms into full pronation (overhand grip) and curling across the body.","Finish the set with no-money curls by pinning your elbows against your sides, externally rotating your shoulders, and curling the dumbbells outward away from your torso."],"breathing":"Exhale on each concentric curl contraction and inhale as you lower the weights under control.","cues":["Keep elbows pinned to your sides during the no-money curls","Control the eccentric phase on every variation","Avoid swinging the torso for momentum"],"common_faults":[{"fault":"Swinging the torso to generate momentum as fatigue accumulates.","correction":"Select a lighter dumbbell weight that allows strict control through all three variations."},{"fault":"Flaring the elbows outward during the no-money curl portion.","correction":"Keep your elbows tucked into your ribs and rotate outward strictly through the shoulders and forearms."}],"safety":{"precautions":["Do not compromise form or hyperextend the lumbar spine to complete later repetitions."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Biceps Curl Trifecta","previous_ids":["oec:bizeps-curls-trifecta"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bizeps Curls Trifecta","url":"https://wger.de/en/exercise/1483/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"variation-of","target":"oec:dumbbell-curl"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell curl combination performed within a single set, transitioning through supinated cross-body curls, pronated cross-body curls, and no-money curls."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Bradford Press","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion","horizontal-abduction","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["bench","adjustable-bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"1504"},"id":"oec:dumbbell-bradford-press","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand.","Bring the dumbbells to your front clavicles in a standard overhead press rack position with palms facing forward or slightly angled."],"steps":["Press the dumbbells upward just high enough to clear the top of your head without locking out your elbows.","Shift the dumbbells slightly backward over your crown and lower them under control to the sides of your neck behind your head.","Immediately reverse the movement, pressing the dumbbells just over the top of your head again and returning them to the front rack position to complete one rep."],"breathing":"Inhale as you lower the weights to each side and exhale smoothly as you press over the top of your head.","cues":["Skim the top of your head.","Maintain continuous tension without locking out.","Keep your ribs pulled down and glutes tight."],"common_faults":[{"fault":"Pressing into full overhead lockout.","correction":"Only press high enough to safely clear the crown of your head to maintain continuous tension on the deltoids."},{"fault":"Excessively hyperextending the lumbar spine when moving behind the head.","correction":"Brace the abdominals firmly and ensure adequate shoulder mobility before attempting behind-the-head transitions."},{"fault":"Using excessively heavy weights.","correction":"Select light to moderate dumbbells to maintain smooth, uninterrupted control throughout the arc."}],"safety":{"precautions":["Avoid this exercise if you experience shoulder impingement or lack the active external rotation required to safely handle loads behind the neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Bradford Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Bradford press","url":"https://wger.de/en/exercise/1504/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"setup":{"grip":{"orientation":"pronated"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An overhead press variation where dumbbells are pressed just over head height and alternated between front and rear shoulder positions under continuous tension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bulgarian Squat with Dumbbells","kind":"common"},{"text":"Dumbbell Rear-Foot-Elevated Split Squat","kind":"common"},{"text":"DB RFESS","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell"],["bench","plyo-box"]]},"external_ids":{"wger":"1706"},"id":"oec:dumbbell-bulgarian-split-squat","instructions":{"setup":["Stand about two to three feet in front of a flat bench holding a dumbbell in each hand with arms extended at your sides.","Reach one foot back and place the top of the foot or toes securely on the bench.","Position your front foot flat on the floor so that your hips and shoulders are square and facing forward."],"steps":["Lower your body under control by bending the front knee and hip, descending until the front thigh is roughly parallel to the floor.","Keep your torso tall with a slight forward lean to match hip mechanics.","Drive through the midfoot and heel of the front leg to extend the hip and knee back to the starting position."],"breathing":"Inhale as you descend into the squat and exhale forcefully as you drive up to the top.","cues":["Drive through the front foot","Drop your back knee straight down","Keep your front knee tracking over your toes"],"common_faults":[{"fault":"Front foot placed too close to the bench, jamming the front knee excessively forward and lifting the heel.","correction":"Step out far enough so your front heel remains firmly planted throughout the movement."},{"fault":"Excessive hyperextension of the lumbar spine.","correction":"Maintain a braced core and allow a natural, slight forward lean of the torso."},{"fault":"Front knee caving inward into valgus collapse.","correction":"Actively push the working knee out in line with the second and third toes."}],"safety":{"precautions":["Master the movement with bodyweight before adding external load to ensure stability.","If you lose balance, drop the dumbbells to the sides rather than twisting your torso."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Bulgarian Split Squat","previous_ids":["oec:bulgarian-squat-with-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bulgarian Squat with Dumbbells","url":"https://wger.de/en/exercise/1706/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:bulgarian-split-squat"},{"type":"progression-of","target":"oec:bulgarian-split-squat"},{"type":"progression-of","target":"oec:dumbbell-split-squat"}],"setup":{"load_position":"at-sides","position":"split-stance","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A unilateral squat variation performed with the rear foot elevated on a bench while holding dumbbells at the sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Standing Calf Raise","kind":"common"},{"text":"DB Calf Raise","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"toes","actions":["extension","flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["step","weight-plate"],"required":[["dumbbell"]]},"external_ids":{"wger":"2661"},"id":"oec:dumbbell-calf-raise","instructions":{"setup":["Hold a dumbbell in each hand with arms extended naturally at your sides in a neutral grip.","Stand tall with feet hip-width apart and toes pointing straight ahead, either flat on the floor or with the balls of your feet on a raised edge or plate to allow a deeper stretch.","Keep knees extended but not hyperextended, brace your core, and stand balanced."],"steps":["Drive through the balls of your feet and big toes to raise your heels as high as possible.","Hold the peak contraction briefly at the top while squeezing your calves.","Lower your heels under control back down until you feel a full stretch at the bottom.","Pause momentarily at the bottom before beginning the next repetition."],"breathing":"Exhale as you press up onto your toes; inhale as you lower your heels back to the start.","cues":["Push through the big toes","Squeeze hard at the peak","Control the descent","Knees remain straight"],"common_faults":[{"fault":"Bouncing out of the bottom position using the Achilles tendon reflex.","correction":"Pause momentarily in the stretched position to eliminate elastic recoil and maximize muscular tension."},{"fault":"Bending the knees to assist the lift.","correction":"Maintain straight, stable knees throughout the set to emphasize the gastrocnemius."},{"fault":"Rolling weight outward onto the pinky toes.","correction":"Focus pressure directly through the ball of the foot and big toe to maintain ankle alignment."}],"safety":{"precautions":["Ensure stable footing, especially if using a raised ledge or plate, to avoid slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Calf Raise","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Calf Raise","url":"https://wger.de/en/exercise/2661/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:standing-calf-raise"},{"type":"progression-of","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:dumbbell-standing-calf-raise"},{"type":"substitute-for","target":"oec:machine-standing-calf-raise"},{"type":"substitute-for","target":"oec:hack-squat-calf-raise"},{"type":"substitute-for","target":"oec:leg-press-calf-raise"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing calf isolation exercise performed with dumbbells held at the sides to strengthen the ankle plantarflexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cheat Bicep Curl with Dumbbells","kind":"common"},{"text":"Heavy Eccentric Dumbbell Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1482"},"id":"oec:dumbbell-cheat-curl","instructions":{"setup":["Stand tall with feet hip-width apart, holding a pair of heavy dumbbells at your sides with a supinated grip.","Engage your core, pull your shoulders back slightly, and allow your arms to hang fully extended."],"steps":["Initiate the movement with a slight, controlled hip hinge and drive your hips forward to generate modest momentum.","Use that upward momentum to assist your arms in curling the dumbbells to shoulder height.","Pause briefly at the top to secure the contraction without letting the elbows drift excessively forward.","Slowly lower the dumbbells back down under strict control over three to four seconds, resisting the eccentric phase until your arms are fully extended."],"breathing":"Inhale as you prepare and initiate the drive, exhale through the top of the curl, and take controlled breaths as you lower the weights.","cues":["Drive with the hips, catch with the arms","Fight the weight all the way down","Keep the lower back braced and stable"],"common_faults":[{"fault":"Hyperextending the lower back during the concentric swing.","correction":"Generate momentum purely from a quick hip pop rather than arching backward through the lumbar spine."},{"fault":"Dropping the weights quickly on the descent.","correction":"The primary stimulus is the eccentric overload; actively resist the load for at least three seconds on the way down."}],"safety":{"precautions":["Avoid excessive spinal extension under heavy loads; if the lower back arches excessively to lift the weight, select lighter dumbbells."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Cheat Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Cheat Curl","url":"https://wger.de/en/exercise/1482/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"progression-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"progression-of","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing bicep curl using controlled hip momentum on the concentric phase to overload the eccentric lowering portion with heavier weight."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Extreme Pec Stretch","kind":"common"},{"text":"Loaded Pec Stretch","kind":"common"},{"text":"Loaded Chest Stretch","kind":"common"},{"text":"Extreme Chest Stretch","kind":"common"},{"text":"DC Pec Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"pectoralis-minor","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"biceps-brachii","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]}]},"classification":{"modalities":["flexibility","hypertrophy"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1919"},"id":"oec:dumbbell-chest-stretch","instructions":{"setup":["Select a pair of light to moderate dumbbells.","Lie flat on a bench with feet planted firmly on the floor.","Press the dumbbells directly over your chest with a neutral grip and maintain a slight, fixed bend in your elbows."],"steps":["Inhale deeply, expand your ribcage, and slowly lower the dumbbells out to your sides in a wide arc until you feel an intense stretch across your pectorals.","Hold this deep bottom stretch position statically for the prescribed duration while maintaining slow, deep breathing.","At the end of the hold, smoothly bring your elbows in toward your ribs to safely drop or press the weights back up."],"breathing":"Breathe deeply and rhythmically into the ribcage, using full exhalations to facilitate relaxation into the stretch without losing shoulder stability.","cues":["Keep chest high and proud","Slight bend in the elbows","Breathe into the chest"],"common_faults":[{"fault":"Using excessively heavy dumbbells that cause acute joint strain rather than a controlled muscle stretch.","correction":"Use light to moderate weights that allow you to reach a full, comfortable stretch depth without compromising shoulder integrity."},{"fault":"Fully locking or excessively straightening the elbows.","correction":"Maintain a soft, fixed bend at the elbow throughout the entire hold to protect the biceps tendon and elbow joint."},{"fault":"Dumping the shoulders forward into internal rotation.","correction":"Keep the scapulae retracted and depressed against the bench to direct the stretch into the chest rather than the anterior shoulder capsule."}],"safety":{"precautions":["Do not bounce into the stretch; enter and exit the position slowly and with full control.","Avoid this exercise if you have active shoulder impingement or anterior capsule instability."],"spotter":"recommended"}},"measurement":{"duration_counted":"total","load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["duration"],"optional":["load","rpe"]}],"records":{}},"name":"Dumbbell Chest Stretch","previous_ids":["oec:extreme-pec-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Extreme Pec Stretch","url":"https://wger.de/en/exercise/1919/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"grip":{"orientation":"neutral"},"position":"supine"},"status":"active","summary":"A loaded static stretch performed lying supine on a bench holding dumbbells at the bottom of a chest fly to deeply stretch the pectorals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Squeeze Press","kind":"common"},{"text":"Crush Grip Dumbbell Press","kind":"common"},{"text":"Close-Grip Dumbbell Press","kind":"common"},{"text":"Dumbbell close grip bench press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1228"},"id":"oec:dumbbell-close-grip-bench-press","instructions":{"setup":["Sit on the edge of a flat bench with a dumbbell resting upright on each thigh.","Lie back smoothly onto the bench, using your knees to assist the dumbbells up over your chest.","Plant your feet firmly on the floor and retract your shoulder blades into the bench.","Position the dumbbells side-by-side with a neutral grip (palms facing each other), lightly pressing them together directly over your sternum."],"steps":["Lower the dumbbells under control toward your lower chest or sternum, keeping them pressed together and allowing your elbows to track closely alongside your torso.","Touch the dumbbells lightly to your chest without bouncing or losing tension.","Press the dumbbells back up along the same path by extending your elbows and squeezing your chest, maintaining contact between the dumbbells throughout the ascent.","Lock out your elbows at the top without allowing your shoulders to protract off the bench."],"breathing":"Inhale as you lower the dumbbells toward your chest; exhale forcefully as you press them back to lockout.","cues":["Crush the dumbbells together","Keep elbows tucked to your ribs","Drive your feet through the floor"],"common_faults":[{"fault":"Flaring elbows out wide away from the torso.","correction":"Keep your elbows tucked at roughly 30 to 45 degrees relative to your torso to prioritize the triceps and protect the shoulders."},{"fault":"Letting the dumbbells drift apart during the movement.","correction":"Maintain constant, deliberate inward pressure pressing the two dumbbells together through the entire repetition."},{"fault":"Bouncing the dumbbells off the sternum.","correction":"Control the eccentric descent and reverse direction gently at the bottom under active muscular control."}],"safety":{"precautions":["Ensure dumbbells are firmly held so they do not slip or drop onto your chest or face.","When finished, bring the dumbbells to your thighs and use momentum to rock forward into a seated position."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Close-Grip Bench Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell close grip bench press","url":"https://wger.de/en/exercise/1228/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-hex-press"},{"type":"substitute-for","target":"oec:smith-machine-close-grip-bench-press"},{"type":"variation-of","target":"oec:neutral-grip-dumbbell-bench-press"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"incline_degrees":0,"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound horizontal press performed on a flat bench with a pair of dumbbells held together in a neutral grip to target the triceps and inner chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Concentration Curl","kind":"common"},{"text":"Seated Concentration Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"202"},"id":"oec:dumbbell-concentration-curl","instructions":{"setup":["Sit on the edge of a flat bench with your feet spread wide and flat on the floor.","Grasp a dumbbell in one hand with an underhand grip.","Hinge forward at the hips and brace the back of your working upper arm against the inside of the same-side thigh, just above the knee.","Rest your non-working hand or forearm on the opposite knee for torso stability."],"steps":["Lower the dumbbell until your working arm is fully extended toward the floor.","Keeping your upper arm stationary against your thigh, curl the dumbbell upward toward your shoulder by flexing the elbow.","Squeeze your biceps hard at the peak contraction.","Lower the dumbbell under control back to the fully extended starting position.","Complete all repetitions on one side before switching arms."],"breathing":"Exhale as you curl the dumbbell up; inhale as you lower the weight under control.","cues":["Lock your triceps against your inner thigh.","Only the forearm moves.","Squeeze hard at the peak."],"common_faults":[{"fault":"Swinging the torso backward to generate momentum.","correction":"Keep your chest still and let the elbow flexors do all the work."},{"fault":"Allowing the upper arm to slide off the inner thigh.","correction":"Firmly anchor the triceps into the medial thigh throughout the entire range of motion."},{"fault":"Cutting the bottom of the movement short.","correction":"Lower the weight until the elbow reaches full extension to work the muscle through a complete range."}],"safety":{"precautions":["Avoid hyperextending or violently locking out the elbow under load at the bottom."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Concentration Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Concentration Curl","url":"https://wger.de/en/exercise/202/view-base","license":"CC-BY-SA-3.0","author":"http://www.exrx.net/WeightExercises/Brachialis/DBC"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:cable-concentration-curl"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-spider-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated","range":"full","stance":{"width":"wide"}},"status":"active","summary":"A seated single-arm dumbbell curl with the back of the upper arm braced against the inner thigh to strictly isolate the elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Cross Body Hammer Curls","kind":"abbreviation"},{"text":"Cross-Body Hammer Curl","kind":"common"},{"text":"Pinwheel Curl","kind":"common"},{"text":"Dumbbell Pinwheel Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1502"},"id":"oec:dumbbell-cross-body-hammer-curl","instructions":{"setup":["Stand tall with feet hip-width apart and knees slightly unlocked.","Hold a dumbbell in each hand at your sides with palms facing your torso in a neutral grip.","Engage your core and pull your shoulder blades slightly back and down."],"steps":["Keeping the upper arm stable and palm facing inward, curl one dumbbell across your torso toward the opposite clavicle or shoulder.","Squeeze the arm flexors firmly at the peak of the movement.","Lower the dumbbell under control along the same diagonal path back to your side.","Repeat the movement with the opposite arm and alternate sides for the target repetitions."],"breathing":"Exhale while curling the dumbbell across your body, and inhale as you lower it with control.","cues":["Curl toward the opposite shoulder","Keep palms facing inward throughout","Lock the upper arm in place"],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Brace the core, keep hips stationary, and choose a lighter dumbbell if needed."},{"fault":"Allowing the elbow to flare outward or drift excessively forward.","correction":"Keep the upper arm pinned near the ribcage so the elbow acts as a fixed hinge."},{"fault":"Supinating the wrist during the lift.","correction":"Maintain a strict neutral hammer grip throughout the entire repetition."}],"safety":{"precautions":["Avoid hyperextending the spine while lifting."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Cross-Body Hammer Curl","previous_ids":["oec:db-cross-body-hammer-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: DB Cross Body Hammer Curls","url":"https://wger.de/en/exercise/1502/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:alternating-dumbbell-hammer-curl"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell curl variation where the weight is lifted diagonally across the torso toward the opposite shoulder with a neutral grip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Crucifix Hold","kind":"common"},{"text":"Axe Hold","kind":"common"},{"text":"Dumbbell Lateral Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","strongman"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"31"},"id":"oec:dumbbell-crucifix-hold","instructions":{"setup":["Stand tall with feet shoulder-width apart, holding a dumbbell in each hand at your sides.","Brace your core, squeeze your glutes, and retract your shoulder blades slightly."],"steps":["Raise the dumbbells straight out to your sides until your arms are parallel to the floor, forming a T-shape with your body.","Lock your elbows with only a slight microbend and keep your wrists straight.","Hold this position statically for the prescribed duration while maintaining a rigid torso.","Lower the weights smoothly back to your sides under control when the set is complete."],"breathing":"Maintain steady, rhythmic breathing throughout the hold without letting your ribs flare or bracing drop.","cues":["Reach long through your knuckles","Stay tall and do not lean back","Keep shoulders down away from your ears"],"common_faults":[{"fault":"Hyperextending the lower back to keep the weights elevated.","correction":"Brace your abdominal muscles and squeeze your glutes to maintain a neutral spine."},{"fault":"Allowing the arms to sag below parallel.","correction":"End the set once you can no longer keep your arms at shoulder height, or reduce the dumbbell weight."},{"fault":"Excessively shrugging the shoulders upward.","correction":"Depress your scapulae and focus on driving the hold through the side deltoids."}],"safety":{"precautions":["Start with very light weights, as the long lever arm creates high torque at the shoulder joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Dumbbell Crucifix Hold","previous_ids":["oec:axe-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Axe Hold","url":"https://wger.de/en/exercise/31/view-base","license":"CC-BY-SA-3.0","author":"GrosseHund"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise-hold"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An isometric shoulder exercise where dumbbells are held abducted at shoulder level to build lateral deltoid and upper-back endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"dumbbell crunches","kind":"common"},{"text":"weighted crunch with dumbbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1415"},"id":"oec:dumbbell-crunch","instructions":{"setup":["Lie supine on the floor or an exercise mat with your knees bent and feet flat on the ground roughly hip-width apart.","Hold a single dumbbell horizontally against the center of your chest with both hands."],"steps":["Brace your core and draw your ribcage down toward your pelvis.","Curl your head, shoulders, and upper back off the floor, rounding through the spine while keeping your lower back in contact with the mat.","Pause for a brief contraction at the top of the crunch.","Slowly lower your shoulders back to the starting position under control."],"breathing":"Exhale forcefully as you curl upward to maximize abdominal contraction; inhale as you lower your upper back to the floor.","cues":["Ribs to hips","Keep the dumbbell tight to your chest","Roll up, don't jerk"],"common_faults":[{"fault":"Lifting the entire lower back off the floor into a sit-up.","correction":"Focus on curling only the thoracic spine and shoulder blades off the floor while keeping the lower back anchored."},{"fault":"Using momentum or throwing the weight forward.","correction":"Keep the dumbbell pressed firmly against your chest and perform the movement with slow, deliberate spinal flexion."},{"fault":"Excessive neck straining or jutting the chin forward.","correction":"Keep the chin slightly tucked in a neutral position relative to the torso throughout the repetition."}],"safety":{"precautions":["Do not allow the dumbbell to shift onto your throat or neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Crunch","previous_ids":["oec:dumbbell-crunches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Crunches","url":"https://wger.de/en/exercise/1415/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"progression-of","target":"oec:crunch"},{"type":"variation-of","target":"oec:weighted-crunch"},{"type":"substitute-for","target":"oec:cable-kneeling-crunch"},{"type":"substitute-for","target":"oec:machine-crunch"}],"setup":{"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A weighted crunch variation where a dumbbell is held across the chest to progressively overload the rectus abdominis during spinal flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Biceps Curl","kind":"common"},{"text":"Dumbbell Bicep Curl","kind":"common"},{"text":"Standing Dumbbell Curl","kind":"common"},{"text":"DB Curl","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination","pronation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1931"},"id":"oec:dumbbell-curl","instructions":{"setup":["Stand tall with feet hip-width apart and knees slightly unlocked.","Hold a dumbbell in each hand with arms fully extended down by your sides and palms facing inward toward your thighs."],"steps":["Pin your upper arms firmly beside your torso.","Flex your elbows to curl the weights upward, rotating your forearms into a fully supinated (palms-up) position as the dumbbells pass your thighs.","Continue lifting until your biceps reach a peak contraction near shoulder height, without letting the elbows drift forward.","Squeeze your biceps at the top for a moment.","Lower the dumbbells in a controlled motion, gradually rotating your forearms back to neutral as you return to full elbow extension."],"breathing":"Exhale while curling the weights upward, and inhale as you lower them under control.","cues":["Glue your elbows to your sides","Turn your pinkies up at the top","Control the descent all the way to straight arms"],"common_faults":[{"fault":"Swinging the torso and using hip momentum to heave the dumbbells upward.","correction":"Brace your core and glutes to keep the torso stationary; reduce load if necessary."},{"fault":"Drifting the elbows forward during the curl, turning it into shoulder flexion.","correction":"Keep your elbows pinned directly underneath your shoulders throughout the repetition."},{"fault":"Cutting the bottom of the repetition short and failing to reach full elbow extension.","correction":"Lower the weight until your arms are completely straight to ensure full range of motion."}],"safety":{"precautions":["Avoid hyper-extending the lower back while initiating the movement"],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Curl","url":"https://wger.de/en/exercise/1931/view-base","license":"CC-BY-SA-4.0","author":"amaesc"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"substitute-for","target":"oec:cable-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"part-of","target":"oec:dumbbell-curl-to-overhead-press"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing free-weight isolation movement that trains the elbow flexors, emphasizing the biceps brachii through combined forearm supination and elbow flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Bicep Curl to Press","kind":"common"},{"text":"Dumbbell Biceps Curl to Overhead Press","kind":"common"},{"text":"Dumbbell Curl to Press","kind":"common"},{"text":"DB Curl to Press","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"radioulnar","actions":["supination","pronation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-push","isolation-elbow-flexion"],"mechanics":"compound","force":"mixed","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1226"},"id":"oec:dumbbell-curl-to-overhead-press","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides.","Brace your core and allow your arms to hang naturally with palms facing your torso."],"steps":["Curl the dumbbells upward toward shoulder height, supinating your forearms so your palms face inward or backward at the top of the curl.","Smoothly transition into the press by rotating your hands outward and pressing the dumbbells overhead until your arms are fully extended.","Lower the dumbbells back to shoulder height under control.","Reverse the curl by lowering the dumbbells down to your sides in a controlled eccentric tempo."],"breathing":"Inhale before curling, exhale as you complete the press overhead, and inhale while lowering the weights back down.","cues":["Curl, transition, press","Lock down your ribs","Control the descent on both phases"],"common_faults":[{"fault":"Swinging the torso to curl heavy weight.","correction":"Select a load you can curl strictly without hip momentum or backward lean."},{"fault":"Hyperextending the lower back during the overhead press.","correction":"Squeeze the glutes and brace the abs to maintain a neutral spine throughout the press."}],"safety":{"precautions":["Avoid using momentum to transition between the curl and press to protect the shoulder joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Curl to Overhead Press","previous_ids":["oec:dumbbell-bicep-curl-to-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell bicep curl to press","url":"https://wger.de/en/exercise/1226/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"setup":{"grip":{"orientation":"rotating","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A combination movement that curls dumbbells to shoulder level and immediately presses them overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Heel-Elevated Squat","kind":"common"},{"text":"Heel-Elevated Dumbbell Squat","kind":"common"},{"text":"Cyclist Squat with Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["weight-plate","step"]]},"external_ids":{"wger":"2682"},"id":"oec:dumbbell-cyclist-squat","instructions":{"setup":["Place a sturdy elevation, such as weight plates or a slant board, on the floor.","Hold a dumbbell in each hand at your sides with arms fully extended.","Step onto the elevation with your heels raised and the balls of your feet on the floor, adopting a narrow, hip-width or narrower stance."],"steps":["Inhale, brace your core, and keep your torso as upright as possible.","Descend by bending at the knees and hips, allowing your knees to travel freely forward over your toes.","Lower yourself until your thighs reach at least parallel to the floor or your hamstrings contact your calves.","Drive through the midfoot and balls of your feet to reverse the movement and extend your knees and hips back to the starting position.","Exhale as you approach full standing extension."],"breathing":"Inhale and brace your core before descending, holding tension through the bottom, and exhale as you drive back to the top.","cues":["Stay tall through your torso.","Push your knees forward over your toes.","Control the descent without bouncing at the bottom."],"common_faults":[{"fault":"Hinging excessively at the hips and leaning forward.","correction":"Maintain an upright torso and emphasize forward knee travel to load the quadriceps."},{"fault":"Letting the heels slip off the elevated surface.","correction":"Ensure your heels are firmly planted on the plate or wedge before beginning each rep."}],"safety":{"precautions":["Ensure the heel-elevation surface is stable and will not slide during the movement.","Maintain control of the descent to avoid excessive compressive stress at the knee joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Cyclist Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell cyclist squat","url":"https://wger.de/en/exercise/2682/view-base","license":"CC-BY-SA-4.0","author":"JuustoKakku"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-goblet-squat"},{"type":"substitute-for","target":"oec:machine-hack-squat"},{"type":"substitute-for","target":"oec:hack-squat"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A narrow-stance, heel-elevated dumbbell squat that maximizes knee flexion and upright torso posture to target the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Deadlift","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1370"},"id":"oec:dumbbell-deadlift","instructions":{"setup":["Place two dumbbells on the floor just outside your feet, aligned with your midfoot.","Stand with a hip-width stance, toes pointed slightly outward.","Hinge at the hips and bend your knees to reach down and grasp the dumbbells with a neutral grip.","Flatten your back, engage your lats, and brace your core firmly."],"steps":["Drive through the whole foot, extending your knees and hips simultaneously to lift the dumbbells.","Keep the dumbbells close to your body as you stand upright.","Lock out by standing tall with hips extended; do not hyperextend your lower back.","Hinge at your hips and bend your knees with control to lower the dumbbells back toward the floor, maintaining a neutral spine throughout."],"breathing":"Inhale and brace your core at the bottom before initiating the lift; exhale as you pass the sticking point near the top of the repetition.","cues":["Push the floor away","Keep your chest proud and back flat","Hips back first on the descent"],"common_faults":[{"fault":"Rounding the lumbar spine during the lift or descent.","correction":"Keep your lats engaged, brace your abdomen, and only lower as far as your mobility allows a neutral spine."},{"fault":"Allowing the dumbbells to drift far forward from the body.","correction":"Engage your upper back and keep the dumbbells tracking close along the outer shins and thighs."},{"fault":"Squatting the weight rather than hinging at the hips.","correction":"Initiate the movement by sending the hips backward rather than solely bending at the knees."}],"safety":{"precautions":["Avoid hyperextending the spine at the top of the movement.","Maintain a neutral cervical spine by gazing forward and slightly down rather than craning the neck upward."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Deadlift","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Deadlift","url":"https://wger.de/en/exercise/1370/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"},{"type":"regression-of","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:trap-bar-deadlift"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bilateral hip-hinge exercise performed with a pair of dumbbells to develop the posterior chain and leg extensors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Decline Dumbbell Bench Press","kind":"common"},{"text":"Decline Dumbbell Press","kind":"common"},{"text":"Decline DB Bench Press","kind":"abbreviation"},{"text":"Decline Bench Press Dumbbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-abdominal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"186"},"id":"oec:dumbbell-decline-bench-press","instructions":{"setup":["Secure your legs under the ankle pads of a decline bench set to roughly a 15 to 30-degree angle.","Sit upright with a dumbbell resting on each thigh.","Lie back onto the bench, bringing the dumbbells to the sides of your lower chest with wrists neutral and elbows tucked at roughly a 45-degree angle to your torso."],"steps":["Press the dumbbells upward and slightly inward in a smooth arc until your arms are extended over your lower chest, without clashing the weights together at the top.","Pause briefly at full extension while maintaining tension across the chest.","Lower the dumbbells under control until you feel a comfortable stretch across your pectorals, with your forearms remaining vertical throughout the descent."],"breathing":"Inhale as you lower the weights toward your chest; exhale forcefully as you press them to lockout.","cues":["Drive your elbows together at the top.","Keep your shoulder blades retracted and pinned to the bench.","Keep forearms vertical under the dumbbells."],"common_faults":[{"fault":"Flaring the elbows out perpendicular to the torso.","correction":"Tuck the elbows to approximately 45 degrees relative to the ribs to protect the shoulder joint."},{"fault":"Collapsing into excessive shoulder extension at the bottom.","correction":"Stop the descent once the dumbbells reach chest level and forearms remain vertical."},{"fault":"Banging the dumbbells together at lockout.","correction":"Bring the weights together using chest contraction without allowing them to make contact."}],"safety":{"precautions":["Take care when dismounting; at the end of the set, bring the weights to your thighs before sitting up, or carefully drop them to the floor if using safe drop mats.","Ensure your shins and ankles are firmly locked into the roller pads before lying back."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Decline Bench Press","previous_ids":["oec:decline-bench-press-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Decline Bench Press Dumbbell","url":"https://wger.de/en/exercise/186/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-decline-bench-press"},{"type":"substitute-for","target":"oec:machine-decline-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"supine"},"status":"active","summary":"A dumbbell pressing variation performed on a decline bench, targeting the lower and sternal heads of the chest with reduced anterior shoulder stress."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Devil Press","kind":"common"},{"text":"Devil's Press","kind":"common"},{"text":"Devil’s Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction","extension"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","power","strength"],"movement_patterns":["hinge","horizontal-push","vertical-push","swing"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1556"},"id":"oec:dumbbell-devil-press","instructions":{"setup":["Place two dumbbells on the floor parallel to each other, roughly shoulder-width apart.","Stand directly behind the dumbbells with your feet hip-width apart."],"steps":["Hinge at the hips, place your hands securely on the dumbbell handles, and jump your feet back into a push-up plank position.","Lower your chest and thighs completely to the floor between the dumbbells.","Push forcefully off the floor and jump your feet forward, landing in a wide stance outside the dumbbells.","With a flat back, swing the dumbbells slightly back between your legs to load the posterior chain.","Violently extend your hips, knees, and ankles, pulling the dumbbells upward close to your body and punching them directly overhead into full lockout.","Stand tall with elbows locked, dumbbells stacked over your shoulders, and hips fully open.","Return the dumbbells to the floor under control to begin the next repetition."],"breathing":"Inhale as you lower your chest to the floor; exhale forcefully as you press up and drive the dumbbells overhead.","common_faults":[{"fault":"Rounding the lumbar spine when transitioning from the burpee to the swing.","correction":"Land with a wide stance, drop the hips slightly, and set a rigid, flat back before initiating the swing."},{"fault":"Swinging the dumbbells out in a wide arc like a front raise rather than using hip extension to snatch them overhead.","correction":"Keep the dumbbells close to your torso as they travel upward, snapping the hips to generate vertical momentum."},{"fault":"Incomplete overhead lockout, finishing with bent knees or soft elbows.","correction":"Fully extend the hips, knees, and elbows at the top with the weights aligned over the heels."}],"safety":{"precautions":["Ensure dumbbells have flat hex ends to prevent rolling while your hands are on the handles during the push-up phase.","Maintain core bracing to avoid hyperextending the lower back at overhead lockout."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","load","rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Devil Press","previous_ids":["oec:devil-s-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Devil’s Press","url":"https://wger.de/en/exercise/1556/view-base","license":"CC-BY-SA-4.0","author":"Settebello"}]},"relations":[{"type":"progression-of","target":"oec:burpee"},{"type":"progression-of","target":"oec:dumbbell-snatch"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"moving","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A full-body conditioning movement combining a dumbbell burpee with a double dumbbell swing-snatch overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Glute Kickback","kind":"common"},{"text":"Weighted Donkey Kick","kind":"common"},{"text":"Quadruped Dumbbell Hip Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["hinge","anti-extension","anti-rotation"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1616"},"id":"oec:dumbbell-donkey-kick","instructions":{"setup":["Start on all fours on a padded mat with hands placed directly beneath shoulders and knees beneath hips.","Place a light-to-moderate dumbbell in the crease behind the working knee and squeeze the calf against the hamstring to clamp it securely in place.","Brace the core and square the hips toward the floor."],"steps":["Maintaining a 90-degree bend at the knee and keeping the foot dorsiflexed, drive the heel toward the ceiling by extending the hip.","Lift until the thigh is aligned with the torso, focusing on contracting the glute without arching the lower back.","Pause briefly at the top of the movement to maximize peak contraction.","Lower the working knee under control back toward the floor without setting it down or letting the dumbbell slip.","Complete all repetitions on one side before transferring the dumbbell to the opposite leg."],"breathing":"Exhale as you kick the leg upward into hip extension; inhale as you lower the knee back to the start.","cues":["Stamp the ceiling with your heel.","Clamp the dumbbell tight with your hamstring.","Keep the belt buckle facing straight down."],"common_faults":[{"fault":"Excessively arching the lumbar spine to gain height.","correction":"Brace the abdominal wall and stop the movement when the thigh is in line with the torso."},{"fault":"Rotating and tilting the pelvis open toward the working side.","correction":"Keep both hip bones pointing directly at the floor throughout each repetition."},{"fault":"Losing hamstring tension, causing the dumbbell to slip or fall.","correction":"Maintain an active hamstring squeeze at roughly a 90-degree knee bend throughout the entire set."}],"safety":{"precautions":["Use a dumbbell with a smooth handle and secure grip behind the knee to avoid pinching or dropping it onto the support leg."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Donkey Kick","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell donkey kick","url":"https://wger.de/en/exercise/1616/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"progression-of","target":"oec:donkey-kick"},{"type":"variation-of","target":"oec:donkey-kick"},{"type":"substitute-for","target":"oec:band-glute-kickback"},{"type":"substitute-for","target":"oec:cable-glute-kickback"},{"type":"substitute-for","target":"oec:machine-glute-kickback"}],"setup":{"position":"quadruped"},"status":"active","summary":"A quadruped hip extension exercise performed with a dumbbell clamped behind the working knee to load the gluteus maximus."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell drag curls","kind":"common"},{"text":"DB drag curl","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1224"},"id":"oec:dumbbell-drag-curl","instructions":{"setup":["Stand tall with feet hip-width apart, holding a dumbbell in each hand with an underhand (supinated) grip.","Let your arms hang straight down with the dumbbells resting against your upper thighs."],"steps":["Initiate the movement by driving your elbows backward and upward behind your torso.","Flex your elbows to pull the dumbbells straight upward, keeping the weights in close contact with your abdomen and chest throughout the ascent.","Squeeze your biceps hard at the peak of the movement around upper chest height.","Lower the dumbbells along the same vertical path, allowing your elbows to return forward to the starting position."],"breathing":"Exhale as you drag the dumbbells upward; inhale as you lower them with control.","cues":["Drag the weights up your shirt.","Elbows back, not forward.","Keep tension on the biceps at the top."],"common_faults":[{"fault":"Swinging the elbows forward as in a traditional curl.","correction":"Actively pull the elbows backward throughout the rep so the path of the dumbbells is purely vertical."},{"fault":"Using torso momentum or leaning back.","correction":"Keep your core tight, ribs down, and spine neutral without arching backward."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Drag Curl","previous_ids":["oec:dumbbell-drag-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell drag curls","url":"https://wger.de/en/exercise/1224/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A biceps curl variation where the dumbbells are pulled straight up along the torso by actively driving the elbows backward."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Drop Curl","kind":"common"},{"text":"Dumbbell Curl with Isometric Hold","kind":"common"},{"text":"Alternating Dumbbell Curl with Isometric Hold","kind":"common"},{"text":"Isometric Hold Dumbbell Biceps Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["supination","isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1512"},"id":"oec:dumbbell-drop-curl","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand.","Curl both dumbbells up to chest height into full contraction, elbows pinned close to your sides.","Brace your core and maintain a supinated grip on both dumbbells."],"steps":["Keep one arm locked in the contracted top position.","Lower the working dumbbell under control until your arm is fully extended.","Curl the weight smoothly back up to the top contracted position.","Hold that side at the top and immediately repeat the lowering and curling movement with the opposite arm.","Continue alternating arms for the prescribed number of repetitions per side."],"breathing":"Inhale as you lower one dumbbell, and exhale forcefully as you curl it back up to meet the holding arm.","cues":["Freeze the holding arm","Lower with control","Keep elbows pinned"],"common_faults":[{"fault":"Allowing the non-working arm to drift downward during the set.","correction":"Actively squeeze the biceps of the static arm to keep the dumbbell firmly at chest height."},{"fault":"Swinging the torso to lift the working dumbbell.","correction":"Keep your glutes and core tight to eliminate any momentum from the hips or lower back."},{"fault":"Flaring the elbows outward.","correction":"Keep your upper arms tucked alongside your ribs throughout both the dynamic and isometric phases."}],"safety":{"precautions":["Choose a lighter load than standard curls, as the continuous isometric tension increases fatigue rapidly."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Drop Curl","previous_ids":["oec:drop-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Drop Curl","url":"https://wger.de/en/exercise/1512/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:alternating-dumbbell-curl"},{"type":"progression-of","target":"oec:alternating-dumbbell-curl"},{"type":"variation-of","target":"oec:dumbbell-curl"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"chest","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An alternating biceps curl variation where both dumbbells begin contracted at the top, and one arm lowers and curls while the opposite arm maintains an isometric hold."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side-Lying Dumbbell External Rotation","kind":"common"},{"text":"Dumbbell Shoulder Rotation","kind":"common"},{"text":"Dumbbell External Shoulder Rotation","kind":"common"},{"text":"Lying Dumbbell External Rotation","kind":"common"},{"text":"Dumbbell Shoulder Rotations","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"supraspinatus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","mobility"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1429"},"id":"oec:dumbbell-external-rotation","instructions":{"setup":["Lie on your side on a mat or flat bench, supporting your head with a pillow, foam block, or your bottom arm.","Hold a light dumbbell in your top hand and bend your elbow to a 90-degree angle.","Tuck the elbow firmly against your flank, letting the forearm rest across your abdomen with your palm facing your body."],"steps":["Keeping your elbow pinned firmly to your side, rotate your forearm outward and upward toward the ceiling.","Continue rotating until your forearm is roughly parallel to the floor or just above, without forcing joint range.","Pause for a brief moment to contract the back of your shoulder.","Slowly lower the dumbbell back across your abdomen under strict control.","Complete the desired repetitions, then roll over and repeat on the opposite arm."],"breathing":"Exhale as you rotate the dumbbell upward against gravity, and inhale as you lower it back to your stomach.","cues":["Pin your elbow to your ribs like a door hinge.","Keep your wrist straight and firm.","Stay stacked on your side without rolling backward."],"common_faults":[{"fault":"Rolling the torso backward to swing the dumbbell upward.","correction":"Keep your hips and shoulders perpendicular to the floor throughout the entire set."},{"fault":"Lifting the elbow away from the ribcage during the movement.","correction":"Keep the elbow pressed to your side, optionally placing a rolled towel between your elbow and ribs to maintain contact."},{"fault":"Using excessively heavy weight that compromises form.","correction":"Use very light loads; the rotator cuff muscles are small and respond best to high-repetition, strictly controlled work."}],"safety":{"precautions":["Stop immediately if you feel sharp pain in the front of the shoulder or deep in the socket."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell External Rotation","previous_ids":["oec:dumbbell-shoulder-rotations"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Shoulder Rotations","url":"https://wger.de/en/exercise/1429/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:cable-shoulder-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-seated-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-side-lying-external-rotation"},{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"side-lying","range":"full"},"status":"active","summary":"An isolation exercise performed lying on one's side to strengthen the infraspinatus and teres minor of the rotator cuff."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Farmer's Carry","kind":"common"},{"text":"DB Farmer's Walk","kind":"abbreviation"},{"text":"DB Farmer's Carry","kind":"abbreviation"},{"text":"Dumbbell Farmers Walk","kind":"misspelling"},{"text":"Dumbbell Farmers Carry","kind":"misspelling"},{"text":"farmers walk","kind":"common"},{"text":"farmer walk","kind":"common"},{"text":"farmers carry","kind":"common"},{"text":"farmer carry","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["strength","conditioning","strongman"],"movement_patterns":["carry","gait"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1116"},"id":"oec:dumbbell-farmer-s-walk","instructions":{"setup":["Place two dumbbells parallel to each other on the floor roughly hip-width apart.","Stand between the dumbbells with feet hip-width apart.","Hinge at the hips and bend the knees with a flat back to grip the center of each handle firmly.","Deadlift the weights to full standing extension, letting the dumbbells hang naturally at your sides with arms fully extended."],"steps":["Brace your core, draw your shoulders slightly down and back, and look straight ahead.","Walk forward in a smooth, controlled gait using short, deliberate strides.","Maintain a tall, upright posture without leaning forward or swaying from side to side.","At the end of the designated distance or time, come to a complete stop and lower the dumbbells by hinging at the hips and bending the knees."],"breathing":"Take steady, shallow breaths behind a braced core rather than holding your breath throughout the carry.","cues":["Stand tall through the crown of your head","Crush the handles","Shoulders in back pockets","Short, controlled steps"],"common_faults":[{"fault":"Allowing the shoulders to round forward and the upper back to slouch.","correction":"Keep the chest proud and pack the scapulae slightly down and back throughout the walk."},{"fault":"Taking excessively long strides causing hip wobble and torso swaying.","correction":"Shorten your stride to maintain a stable pelvis and keep your center of mass under control."},{"fault":"Rounding the lower back when picking up or setting down the dumbbells.","correction":"Treat every pickup and touchdown like a proper deadlift with a braced core and neutral spine."}],"safety":{"precautions":["Ensure the walking path is completely clear of obstacles, plates, or clutter before starting.","If grip fails, release the weights cleanly down to the sides rather than attempting to catch or control them awkwardly."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["distance","load"],"optional":["duration","rpe"]},{"required":["duration","load"],"optional":["distance","rpe"]}],"records":{}},"name":"Dumbbell Farmer's Walk","previous_ids":["oec:dumbbell-farmer-s-carry"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell farmer's carry","url":"https://wger.de/en/exercise/1116/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"moving","stance":{"kind":"parallel"}},"status":"active","summary":"A loaded carry exercise where a pair of dumbbells is held at the sides while walking with an upright, braced posture."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Feet-Up Dumbbell Bench Press","kind":"common"},{"text":"No Leg Drive Dumbbell Chest Press","kind":"common"},{"text":"Dumbbell Larsen Press","kind":"common"},{"text":"Feet-Elevated Dumbbell Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1461"},"id":"oec:dumbbell-feet-up-bench-press","instructions":{"setup":["Sit on a flat bench with a dumbbell resting upright on each knee.","Lie back smoothly, kicking the dumbbells up to your chest as your torso settles onto the bench.","Elevate your feet by bending your knees and placing your feet flat on the bench, or extending your legs straight out in the air.","Retract and depress your shoulder blades against the pad and press the dumbbells up to arm's length over your chest."],"steps":["Lower the dumbbells under control by breaking at the elbows and shoulders, keeping forearms vertical.","Descend until the dumbbells reach chest level, maintaining balanced torso tightness without any support from your feet.","Press the weights back up along a slight inward arc until your arms are fully extended over your chest."],"breathing":"Inhale deeply and brace your core as you lower the dumbbells; exhale forcefully past the sticking point as you press back to lockout.","cues":["Lock your core tight","Elbows at forty-five degrees","Control the descent","No rocking on the bench"],"common_faults":[{"fault":"Losing torso balance and rocking laterally during the press.","correction":"Brace the abdominal wall tightly and choose a moderate load you can balance without relying on foot contact."},{"fault":"Excessive lower-back arching without floor support.","correction":"Maintain a neutral spine and keep your glutes and core engaged throughout the movement."},{"fault":"Flaring elbows out ninety degrees from the torso.","correction":"Tuck elbows slightly to an angle roughly 45 to 60 degrees from your sides to protect the shoulders."}],"safety":{"precautions":["Avoid using maximum loads without experience, as balance is significantly reduced without foot contact.","If you fail a repetition, bring the dumbbells to your chest and rock forward or safely release them to the floor away from your body."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Feet-Up Bench Press","previous_ids":["oec:no-leg-drive-dumbbell-chest-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: No Leg Drive Dumbbell Chest Press","url":"https://wger.de/en/exercise/1461/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-larsen-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":0,"load_position":"chest","position":"supine","range":"full"},"status":"active","summary":"A dumbbell bench press variation performed with the feet elevated off the floor to eliminate leg drive and place greater demand on the upper body and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Floor Press","kind":"abbreviation"},{"text":"Floor Dumbbell Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1084"},"id":"oec:dumbbell-floor-press","instructions":{"setup":["Sit on the floor with your knees bent and feet flat, resting a dumbbell vertically on each thigh near the hip crease.","Lie back carefully, using your thighs to kick the dumbbells up toward your chest, and plant your feet firmly on the floor.","Retract and depress your shoulder blades against the floor, positioning your upper arms at approximately a 45-degree angle from your torso."],"steps":["Press the dumbbells upward until your elbows reach full extension directly above your chest.","Lower the dumbbells in a controlled manner until your triceps gently touch the floor.","Pause briefly on the floor to eliminate momentum, maintaining upper-body tension.","Drive through the palms to press the weights back up to the starting locked-out position."],"breathing":"Inhale as you lower the dumbbells to the floor, hold your breath briefly as your arms touch down, and exhale forcefully as you press upward.","cues":["Soft touch on the floor, do not bounce.","Tuck elbows slightly toward your ribs.","Drive straight up over the chest."],"common_faults":[{"fault":"Bouncing the elbows hard off the floor to generate momentum.","correction":"Pause momentarily when the upper arms touch the ground, keeping your muscles engaged rather than letting the impact push the weight."},{"fault":"Flaring the elbows out at a 90-degree angle to the torso.","correction":"Angle your elbows roughly 45 degrees relative to your sides to reduce stress on the anterior shoulder."}],"safety":{"precautions":["When finished, lower the dumbbells to your chest or hips and sit up, or safely roll to the side to set them down rather than dropping them from full extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Floor Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Floor Press","url":"https://wger.de/en/exercise/1084/view-base","license":"CC-BY-SA-4.0","author":"admin"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"}],"setup":{"position":"supine","range":"partial"},"status":"active","summary":"A dumbbell bench press variation performed supine on the floor, limiting shoulder extension to protect the joint and overload the lockout."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Chest Fly","kind":"common"},{"text":"Flat Dumbbell Fly","kind":"common"},{"text":"Dumbbell Bench Fly","kind":"common"},{"text":"Fly With Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"238"},"id":"oec:dumbbell-fly","instructions":{"setup":["Sit on a flat bench with a dumbbell resting on each knee.","Lie back smoothly, using your knees to help kick the dumbbells into position over your chest.","Plant your feet firmly on the floor, retract your shoulder blades, and press the dumbbells up with palms facing each other and a slight bend in your elbows."],"steps":["Maintain a fixed, slight bend in your elbows as you lower the dumbbells out to your sides in a wide arc.","Lower the weights under control until you feel a comfortable stretch across your chest, keeping your elbows level with your torso.","Contract your chest muscles to reverse the movement, bringing the dumbbells back up along the same wide arc until they meet above your chest."],"breathing":"Inhale as you lower the dumbbells out to the sides; exhale as you draw them back together over your chest.","cues":["Hug a wide tree barrel.","Lock your elbows at a soft angle.","Lead with your elbows, not your hands."],"common_faults":[{"fault":"Bending and extending the elbows excessively, turning the fly into a press.","correction":"Fix a slight bend in the elbows from the start and maintain that exact angle throughout the entire range."},{"fault":"Overstretching the shoulder joint by dropping the elbows too far below the bench.","correction":"Stop the descent once your elbows reach torso depth or when a comfortable chest stretch is achieved."}],"safety":{"precautions":["Do not use excessively heavy loads that compromise shoulder stability at the bottom of the stretch.","To finish, bring the dumbbells to your chest and sit up, or drop them carefully to the sides if using safety mats."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Fly","previous_ids":["oec:fly-with-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Fly With Dumbbells","url":"https://wger.de/en/exercise/238/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:seated-cable-fly"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed lying supine on a flat bench to target the pectorals through horizontal adduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Frog Press","kind":"common"},{"text":"Weighted Frog Pump","kind":"common"},{"text":"Dumbbell Frog Bridge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1503"},"id":"oec:dumbbell-frog-pump","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and flared outward.","Bring the soles of your feet together, pulling your heels comfortably toward your groin.","Place a dumbbell horizontally across your lower pelvis, securing it firmly with both hands."],"steps":["Tuck your chin slightly and brace your core.","Drive the edges of your feet together into the floor as you extend your hips upward.","Lift your pelvis until your hips reach full extension, squeezing your glutes hard at the top.","Lower your hips under control back to the floor before beginning the next repetition."],"breathing":"Exhale as you press your hips upward and contract your glutes; inhale as you lower back down.","cues":["Press the soles of your feet firmly together.","Tuck your ribs and chin to avoid overarching your back.","Drive through the glutes, not the lower back."],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Keep your ribs pulled down, tuck your chin toward your chest, and stop lifting once your glutes fully contract."},{"fault":"Allowing the knees to cave inward during the press.","correction":"Actively keep the knees flared open with the bottoms of the feet pressed together throughout the set."}],"safety":{"precautions":["Use a towel or pad under the dumbbell if it causes uncomfortable pressure on the pelvic bones."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Frog Pump","previous_ids":["oec:dumbbell-frog-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Frog Press","url":"https://wger.de/en/exercise/1503/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:glute-bridge"},{"type":"substitute-for","target":"oec:dumbbell-hip-thrust"},{"type":"substitute-for","target":"oec:glute-bridge"}],"setup":{"load_position":"hip","position":"supine","range":"full"},"status":"active","summary":"A glute bridge variation performed supine with the soles of the feet pressed together to emphasize glute contraction while extending the hips against a dumbbell."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Raise","kind":"common"},{"text":"DB Front Raise","kind":"abbreviation"},{"text":"Dumbbell Anterior Deltoid Raise","kind":"common"},{"text":"dumbbell front raises","kind":"common"},{"text":"DB Front Raises","kind":"common"},{"text":"Front Raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"256"},"id":"oec:dumbbell-front-raise","instructions":{"setup":["Stand tall with feet hip-width apart and knees unlocked.","Hold a dumbbell in each hand resting against the front of your thighs with a pronated grip (palms facing your body).","Engage your core, pull your shoulders back slightly, and maintain a soft, fixed bend in your elbows."],"steps":["Raise the dumbbells straight out in front of your body in the sagittal plane until your arms are parallel to the floor.","Pause momentarily at shoulder height while maintaining control and keeping your torso upright.","Lower the dumbbells smoothly back down to the starting position along the same path."],"breathing":"Exhale as you raise the dumbbells up to shoulder level, and inhale as you lower them with control.","cues":["Lead with your knuckles.","Lock your torso in place.","Do not swing the hips."],"common_faults":[{"fault":"Swinging the torso and using hip momentum to heave the dumbbells upward.","correction":"Reduce the load and keep the glutes and abdominals braced to isolate the shoulders."},{"fault":"Hyperextending the lower back at the top of the lift.","correction":"Maintain a neutral spine and stop raising the dumbbells once they reach eye or shoulder height."},{"fault":"Excessively bending and extending the elbows during the movement.","correction":"Keep a static, slight bend in the elbows throughout the entire repetition."}],"safety":{"precautions":["Avoid raising the weights significantly above shoulder level if you experience anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Front Raise","previous_ids":["oec:front-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Raises","url":"https://wger.de/en/exercise/256/view-base","license":"CC-BY-SA-3.0","author":"Manu, wikipedia"}]},"relations":[{"type":"substitute-for","target":"oec:cable-front-raise"},{"type":"substitute-for","target":"oec:plate-front-raise"},{"type":"substitute-for","target":"oec:band-front-raise"},{"type":"part-of","target":"oec:dumbbell-lateral-and-front-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the anterior deltoids by raising dumbbells forward to shoulder level."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Front Squat","kind":"abbreviation"},{"text":"Dumbbell Squat with Shoulder Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1640"},"id":"oec:dumbbell-front-squat","instructions":{"setup":["Stand with feet roughly shoulder-width apart, toes turned slightly outward.","Clean or lift two dumbbells to rest one end of each dumbbell on the front of your shoulders, with elbows pointing forward and slightly up."],"steps":["Brace your core and initiate the descent by bending at your knees and hips simultaneously.","Lower your hips under control until your thighs reach at least parallel to the floor, keeping your torso upright and elbows elevated.","Push through your midfoot and heels to reverse the movement and stand back up to full hip and knee extension."],"breathing":"Inhale and brace your core before descending; exhale as you push past the sticking point on the ascent.","cues":["Keep the elbows high.","Sit between your heels.","Stay tall through the torso."],"common_faults":[{"fault":"Elbows dropping, causing the chest to collapse forward.","correction":"Actively drive your elbows up throughout the squat to keep the upper back extended."},{"fault":"Heels lifting off the floor during the descent.","correction":"Distribute weight evenly across the entire foot and work on ankle dorsiflexion mobility or elevate heels slightly."},{"fault":"Knees caving inward (valgus collapse) on the ascent.","correction":"Track your knees in line with your toes throughout the movement."}],"safety":{"precautions":["If you lose balance or reach failure, safely dump the dumbbells forward away from your body onto the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Front Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Front Squat","url":"https://wger.de/en/exercise/1640/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-front-squat"},{"type":"regression-of","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:double-kettlebell-front-squat"},{"type":"progression-of","target":"oec:dumbbell-goblet-squat"},{"type":"part-of","target":"oec:dumbbell-thruster"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bilateral squat variation holding a pair of dumbbells at shoulder height in a front-rack position to emphasize the quadriceps and core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Goblet Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"203"},"id":"oec:dumbbell-goblet-squat","instructions":{"setup":["Stand with feet roughly shoulder-width apart, toes turned slightly outward.","Hold a dumbbell vertically against your sternum with both hands cupping the underside of the top weight plate.","Keep your elbows tucked down pointing toward the floor and brace your core."],"steps":["Initiate the movement by hinging at the hips and bending your knees simultaneously.","Descend smoothly between your legs while keeping your chest tall and the dumbbell in contact with your chest.","Lower until your hip crease drops below the top of your knees, or to your comfortable end range of motion.","Drive through your midfoot and heels to reverse the movement and stand back up to full hip and knee extension."],"breathing":"Inhale and brace your abdomen at the top before descending, then exhale forcefully as you drive past the sticking point on the ascent.","cues":["Elbows inside the knees","Proud chest","Spread the floor with your feet"],"common_faults":[{"fault":"Letting the dumbbell drift away from the chest, causing upper-back rounding.","correction":"Keep the dumbbell pinned close to the sternum with elbows tucked tightly against the ribcage."},{"fault":"Knees caving inward (valgus collapse) during the ascent.","correction":"Actively push your knees outward in line with your toes throughout the entire rep."},{"fault":"Heels lifting off the ground at the bottom of the squat.","correction":"Distribute weight evenly across the entire foot and work on ankle mobility, or elevate the heels slightly on small plates."}],"safety":{"precautions":["If you reach failure, simply push the dumbbell forward onto the floor rather than attempting to sit down with it."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Goblet Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Goblet Squat","url":"https://wger.de/en/exercise/203/view-base","license":"CC-BY-SA-4.0","author":"ataraxie67"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"regression-of","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:dumbbell-front-squat"},{"type":"substitute-for","target":"oec:double-kettlebell-front-squat"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"goblet","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A squat variation holding a dumbbell vertically against the chest to promote an upright torso and deep hip flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternating Dumbbell Gorilla Row","kind":"common"},{"text":"Alternative DB Gorilla rows","kind":"misspelling"},{"text":"Gorilla Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","hinge","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1501"},"id":"oec:dumbbell-gorilla-row","instructions":{"setup":["Place two dumbbells parallel to each other on the floor about shoulder-width apart.","Stand straddling the dumbbells with feet wider than shoulder-width.","Hinge at the hips and bend your knees deeply into a low athletic stance until you can grip both dumbbell handles with a neutral grip.","Brace your core, flatten your back, and keep your chest proud."],"steps":["Press down firmly into the floor through the non-working dumbbell to establish stability.","Row the working dumbbell upward toward your hip, leading with your elbow and retracting your shoulder blade.","Lower the dumbbell under control until it rests flat on the floor.","Immediately switch active sides, pressing into the returned dumbbell while rowing the opposite side upward."],"breathing":"Inhale to brace your trunk before each pull, exhale as you row the dumbbell up, and inhale smoothly as you return it to the floor.","cues":["Push into the ground with the resting bell.","Drive the elbow toward the ribcage.","Keep hips low and back flat.","Resist twisting through the shoulders."],"common_faults":[{"fault":"Rounding the lumbar spine to reach the weights.","correction":"Bend the knees deeper and hinge at the hips, or elevate the dumbbells on low blocks if mobility is limited."},{"fault":"Excessively twisting the torso during the pull.","correction":"Brace the abdominal wall and actively press the resting dumbbell into the floor to counteract rotational forces."},{"fault":"Standing up between repetitions.","correction":"Maintain the deep hinged stance throughout the entire set without allowing your hips to rise."}],"safety":{"precautions":["Ensure the dumbbells have flat sides or are stable so they do not roll when supporting downward pressure."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Gorilla Row","previous_ids":["oec:alternative-db-gorilla-rows"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternative DB Gorilla rows","url":"https://wger.de/en/exercise/1501/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:pendlay-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"An alternating bent-over row performed from a deep hip hinge with dumbbells resting on the floor between repetitions."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"hammer curl","kind":"common"},{"text":"dumbbell hammer curls","kind":"common"},{"text":"neutral-grip dumbbell curl","kind":"common"},{"text":"Hammer Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"272"},"id":"oec:dumbbell-hammer-curl","instructions":{"setup":["Stand tall with feet hip-width apart and knees slightly soft.","Hold a dumbbell in each hand at arms' length by your sides.","Position your hands with palms facing inward toward your thighs in a neutral grip, keeping your shoulders back and chest up."],"steps":["Keep your upper arms stationary and pinned near your torso.","Flex at the elbows to curl the dumbbells upward while keeping your palms facing each other throughout the movement.","Continue raising the weights until your elbows are fully bent and the dumbbells approach shoulder level.","Pause momentarily at the top to squeeze the target muscles.","Lower the dumbbells smoothly back to full elbow extension under control."],"breathing":"Exhale as you curl the dumbbells up, and inhale as you lower them down.","cues":["Pin your elbows to your sides.","Thumbs toward the ceiling.","Control the descent without swinging."],"common_faults":[{"fault":"Swinging the torso to gain momentum to lift the weights.","correction":"Brace your core and glutes, and reduce the dumbbell weight to ensure movement happens only at the elbow joint."},{"fault":"Flaring elbows out or drifting them significantly forward.","correction":"Lock upper arms against your ribs so the load is placed directly on the elbow flexors rather than the anterior deltoids."},{"fault":"Supinating or pronating the wrists during the curl.","correction":"Maintain a strict neutral grip with palms facing each other through the entire range of motion."}],"safety":{"precautions":["Avoid hyperextending the lower back under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Hammer Curl","previous_ids":["oec:hammer-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hammer Curls","url":"https://wger.de/en/exercise/272/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:alternating-dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:cable-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-cross-body-hammer-curl"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing bicep curl variation performed with a neutral grip to target the brachialis, brachioradialis, and biceps brachii."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Hang Clean","kind":"common"},{"text":"DB Hang Power Clean","kind":"abbreviation"},{"text":"Dumbbell Hang Power Cleans","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"deltoid","role":"synergist"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"scapulothoracic","actions":["elevation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["power","strength","conditioning"],"movement_patterns":["olympic-lift","hinge","squat"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1087"},"id":"oec:dumbbell-hang-power-clean","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with a neutral grip.","Set your shoulder blades back and brace your core."],"steps":["Hinge at the hips and slightly bend your knees to lower the dumbbells to just above or level with your kneecaps, keeping your chest proud and spine neutral.","Violently extend your hips, knees, and ankles while performing an explosive shrug to accelerate the dumbbells upward.","Keep the dumbbells close to your torso as they rise, then pull yourself underneath them by dropping into a shallow quarter squat.","Rotate your elbows forward to catch the heads of the dumbbells softly across the tops of your shoulders.","Stand fully upright to complete the repetition, then lower the weights back to the hang position with control."],"breathing":"Inhale and brace your core as you hinge into the hang position, and exhale forcefully as you drive through the floor and catch the weights.","cues":["Drive hard through the floor.","Keep the weights tight to your body.","Snap the hips and fast elbows on the catch."],"common_faults":[{"fault":"Bicep curling the dumbbells rather than driving them upward with hip extension.","correction":"Focus on an aggressive hip snap and vertical shrug, using the lower body to generate all upward momentum."},{"fault":"Allowing the back to round during the hinge into the hang position.","correction":"Brace your core and push your hips back while keeping your chest up throughout the dip."},{"fault":"Swinging the dumbbells far out in front of the body.","correction":"Keep the path of the dumbbells close to your thighs and torso as they travel upward."}],"safety":{"precautions":["Ensure adequate grip security to avoid dropping the weights during rapid turnover.","Start with lighter weights to master hip timing before adding load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Hang Power Clean","previous_ids":["oec:dumbbell-hang-power-cleans"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Hang Power Cleans","url":"https://wger.de/en/exercise/1087/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"regression-of","target":"oec:barbell-power-clean"},{"type":"substitute-for","target":"oec:barbell-power-clean"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An explosive movement where dumbbells are pulled from hip or knee level using rapid triple extension and caught on the shoulders in a partial squat."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Helms Row","kind":"common"},{"text":"Chest-Supported Standing Dumbbell Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1303"},"id":"oec:dumbbell-helms-row","instructions":{"setup":["Set an adjustable bench to an incline around 30 to 45 degrees.","Stand behind the bench with feet hip-width apart and hinge forward so the sternum rests securely against the top edge of the back pad.","Grasp a dumbbell in each hand with a neutral grip, letting your arms hang fully extended toward the floor with shoulder blades slightly protracted."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows toward your hips.","Row the dumbbells up until your elbows pass your torso and your back musculature is fully contracted.","Pause briefly at the top of the pull without lifting your chest off the bench.","Lower the dumbbells under control back to the starting hanging position, allowing your shoulder blades to protract at the bottom for a full stretch."],"breathing":"Inhale before initiating the pull, hold your breath through the concentric effort, and exhale as you lower the weights.","cues":["Drive your elbows toward your pockets.","Keep your sternum glued to the pad.","Stretch your upper back at the bottom."],"common_faults":[{"fault":"Lifting the chest off the bench to use body momentum.","correction":"Keep firm, continuous contact between your upper sternum and the bench pad throughout the entire set."},{"fault":"Pulling excessively with the arms and shrugging shoulders upward.","correction":"Lead the movement with scapular retraction and elbow drive while keeping your shoulders depressed away from the ears."},{"fault":"Cutting the eccentric range of motion short.","correction":"Allow your arms to reach complete extension and let the shoulder blades protract to get a full stretch on the back muscles."}],"safety":{"precautions":["Ensure the bench is securely locked at the selected angle before loading weight onto it."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Helms Row","previous_ids":["oec:helms-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Helms Row","url":"https://wger.de/en/exercise/1303/view-base","license":"CC-BY-SA-4.0","author":"carlos3c"}]},"relations":[{"type":"variation-of","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:incline-dumbbell-row"},{"type":"substitute-for","target":"oec:barbell-seal-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"}],"setup":{"grip":{"orientation":"neutral"},"incline_degrees":45,"load_position":"at-sides","position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A chest-supported dumbbell row performed standing and hinged forward with the upper chest braced against the top edge of an incline bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hex Press","kind":"common"},{"text":"Dumbbell Squeeze Press","kind":"common"},{"text":"Squeeze Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1353"},"id":"oec:dumbbell-hex-press","instructions":{"setup":["Sit on the end of a flat bench with a pair of dumbbells resting upright on your thighs.","Lie back onto the bench, bringing the dumbbells to your chest with a neutral grip.","Plant your feet firmly on the floor and retract your shoulder blades into the bench.","Press the flat inner surfaces of the dumbbells tightly against each other directly over your chest."],"steps":["Maintain active inward pressure squeezing the dumbbells together as you lower them toward your sternum.","Pause lightly as the dumbbells make contact with your lower chest, keeping constant tension.","Press the weights vertically back to the starting lockout position while forcefully squeezing them inward throughout the entire ascent."],"breathing":"Inhale deeply as you lower the dumbbells to your chest, and exhale forcefully as you press upward to lockout.","cues":["Crush the dumbbells together.","Keep elbows tucked slightly.","Constant inward pressure."],"common_faults":[{"fault":"Letting the dumbbells separate during the lift.","correction":"Actively squeeze the dumbbells together with equal inward force at all points of the movement."},{"fault":"Flaring the elbows out excessively wide.","correction":"Keep the elbows tucked at roughly a 30 to 45 degree angle relative to your torso."},{"fault":"Bouncing the weights off the sternum.","correction":"Control the eccentric phase and touch the chest gently before pressing back up."}],"safety":{"precautions":["Hexagonal dumbbells are strongly preferred; rounded dumbbells can slip and pinch your fingers if squeezed unevenly."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Hex Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Hex Press","url":"https://wger.de/en/exercise/1353/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell bench press variation where two dumbbells are pressed firmly together throughout the entire range of motion to maximize adduction and chest contraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Curl - With Shoulder Elevated","kind":"common"},{"text":"Dumbbell High Curl","kind":"common"},{"text":"Dumbbell High Elbow Curl","kind":"common"},{"text":"Single-Arm Dumbbell High Curl","kind":"common"},{"text":"Curl  - With Shoulder Elevated","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["adjustable-bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"1666"},"id":"oec:dumbbell-high-biceps-curl","instructions":{"setup":["Stand upright holding a dumbbell in one hand with an underhand (supinated) grip.","Raise your working arm forward until your upper arm is parallel to the floor and your elbow is level with your shoulder.","Brace your core and keep your torso upright and still."],"steps":["Keeping your upper arm fixed and elevated, curl the dumbbell toward your shoulder.","Squeeze your biceps firmly at peak contraction without letting your elbow drop.","Lower the dumbbell under control, extending your elbow back out until you feel a full stretch in the biceps.","Complete all repetitions for one arm before switching to the other side."],"breathing":"Exhale as you curl the weight toward your shoulder and inhale as you lower it back to the extended position.","cues":["Keep the elbow high and still.","Isolate the forearm movement.","Control the eccentric stretch."],"common_faults":[{"fault":"Dropping the elbow as the weight curls inward.","correction":"Actively hold the upper arm level with the shoulder throughout the entire range of motion."},{"fault":"Using torso momentum to swing the dumbbell up.","correction":"Reduce the load and keep your spine vertical and core braced."},{"fault":"Rushing the eccentric lowering phase.","correction":"Lower the weight slowly under tension until the arm is fully extended."}],"safety":{"precautions":["Use moderate loads to prevent shoulder fatigue from compromising shoulder stability."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell High Biceps Curl","previous_ids":["oec:curl-with-shoulder-elevated"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Curl  - With Shoulder Elevated","url":"https://wger.de/en/exercise/1666/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:cable-overhead-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing"},"status":"active","summary":"An isolation exercise that targets the biceps brachii by performing an elbow curl while holding the upper arm elevated at shoulder height."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Hip Thrust","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"],["bench","plyo-box","step"]]},"external_ids":{"wger":"1642"},"id":"oec:dumbbell-hip-thrust","instructions":{"setup":["Sit on the floor with your upper back resting across the edge of a sturdy flat bench right around the bottom of your shoulder blades.","Place a dumbbell horizontally across your hip crease, holding it securely with both hands.","Bend your knees and place your feet flat on the floor roughly shoulder-width apart, positioned so your shins will be vertical at the top of the movement."],"steps":["Drive through your heels and extend your hips upward to lift the dumbbell.","Continue driving until your thighs and torso form a straight horizontal line and your glutes are fully contracted.","Pause for a brief moment at full lockout while keeping your chin slightly tucked and ribs pulled down.","Lower your hips under control by hinging at the pelvis until your hips near the floor, then begin the next repetition."],"breathing":"Inhale as you lower your hips, and exhale forcefully as you drive through your heels to full hip extension.","cues":["Drive through the heels.","Keep your ribs down and chin tucked.","Squeeze the glutes hard at the top."],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Focus on posterior pelvic tilt and squeezing the glutes rather than arching your lower back."},{"fault":"Placing feet too close to or too far from the bench.","correction":"Adjust your foot position so your shins are completely vertical when your hips reach full extension."}],"safety":{"precautions":["Use a folded mat or towel beneath the dumbbell if the handle causes discomfort across the pelvic bones.","Ensure the bench is stable and will not slide backward during the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Hip Thrust","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Hip Thrust","url":"https://wger.de/en/exercise/1642/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-hip-thrust"},{"type":"variation-of","target":"oec:barbell-hip-thrust"},{"type":"substitute-for","target":"oec:machine-hip-thrust"},{"type":"progression-of","target":"oec:glute-bridge"},{"type":"regression-of","target":"oec:dumbbell-single-leg-hip-thrust"}],"setup":{"load_position":"hip","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A glute-focused hip extension exercise performed with the upper back supported on a bench and a dumbbell held across the hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Static Hold","kind":"common"},{"text":"Incline Dumbbell Press Isometric Hold","kind":"common"},{"text":"Incline Dumbbell Bench Press Isometric Hold","kind":"common"},{"text":"Incline Dumbbell Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1693"},"id":"oec:dumbbell-incline-bench-press-isometric-hold","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees.","Sit on the bench with a dumbbell resting on each thigh.","Kick the dumbbells up to shoulder level one at a time as you lean back against the pad.","Plant your feet firmly on the floor, retract your shoulder blades, and establish a stable pressing base."],"steps":["Press the dumbbells upward to arms' length, then lower them under control to roughly the midpoint of your pressing range, a few inches above your chest.","Fix your forearms vertically and hold this position statically for the prescribed duration while maintaining full tension across the chest and shoulders.","Once the time is complete, press the dumbbells smoothly back to lockout or lower them safely toward your chest and thighs."],"breathing":"Maintain steady, shallow diaphragmatic breathing throughout the hold without relaxing your upper back or chest.","cues":["Pack your shoulders into the bench","Wrists stacked over elbows","Freeze at the midpoint and squeeze the chest"],"common_faults":[{"fault":"Flaring the elbows outward past 90 degrees","correction":"Tuck the elbows to approximately 45 to 60 degrees relative to your torso to protect the shoulder joint."},{"fault":"Letting the wrists bend backward excessively","correction":"Keep wrists neutral and stacked directly over your elbows to efficiently support the load."},{"fault":"Losing scapular retraction as fatigue sets in","correction":"Keep the chest proud and shoulder blades actively pinned against the bench pad throughout the hold."}],"safety":{"precautions":["Do not hold your breath for the entire duration of the hold to avoid a blood pressure spike.","Choose a conservative weight to prevent sudden muscular failure that could cause dropping the dumbbells."],"spotter":"recommended"}},"measurement":{"duration_counted":"total","load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Dumbbell Incline Bench Press Isometric Hold","previous_ids":["oec:incline-static-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Static Hold","url":"https://wger.de/en/exercise/1693/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:incline-dumbbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":30,"load_position":"chest","position":"supine","range":"pause","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An upper-body isometric exercise holding dumbbells at the midpoint of an incline press to build strength and endurance under tension in the chest and shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Dumbbell Curl","kind":"common"},{"text":"Incline Bicep Curl","kind":"common"},{"text":"Incline Dumbbell Biceps Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-long-head","role":"prime-mover"},{"muscle":"biceps-short-head","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"204"},"id":"oec:dumbbell-incline-curl","instructions":{"setup":["Adjust an incline bench to an angle between 45 and 60 degrees.","Sit back firmly against the pad with your head, upper back, and glutes supported, holding a dumbbell in each hand.","Allow your arms to hang straight down toward the floor behind your torso, with your palms turned forward."],"steps":["Keep your upper arms pinned in place perpendicular to the floor as you flex your elbows to curl the dumbbells upward.","Continue lifting until your biceps reach full contraction near shoulder level, squeezing firmly at the top.","Lower the dumbbells smoothly back down under complete control until your elbows reach full extension and a deep stretch is felt in the biceps."],"breathing":"Exhale as you curl the dumbbells upward and inhale as you lower them into the bottom stretch.","cues":["Keep your elbows pointed toward the floor.","Do not let the upper arm drift forward.","Control the stretch at the bottom."],"common_faults":[{"fault":"Swinging the upper arms forward during the curl.","correction":"Keep the humerus perpendicular to the floor throughout the entire repetition so tension stays on the biceps rather than shifting to the anterior deltoids."},{"fault":"Cutting the bottom range of motion short.","correction":"Lower the weights until the elbows are fully straight to capitalize on the lengthened position of the long head."},{"fault":"Lifting the head and shoulders off the bench to assist the lift.","correction":"Maintain firm upper back and head contact against the bench pad from start to finish."}],"safety":{"precautions":["Use a manageable load to avoid excessive strain on the biceps tendon in the fully extended position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Incline Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Incline Curl","url":"https://wger.de/en/exercise/204/view-base","license":"CC-BY-SA-4.0","author":"ExRx"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-incline-w-curl"}],"setup":{"grip":{"orientation":"supinated"},"incline_degrees":45,"load_position":"at-sides","position":"seated","range":"full"},"status":"active","summary":"A seated isolation exercise performed on an inclined bench that places the biceps, particularly the long head, under stretch throughout elbow flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lying Triceps Kickback","kind":"common"},{"text":"Chest-Supported Dumbbell Triceps Kickback","kind":"common"},{"text":"Incline Dumbbell Triceps Kickback","kind":"common"},{"text":"Prone Incline Triceps Kickback","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1490"},"id":"oec:dumbbell-incline-triceps-kickback","instructions":{"setup":["Set an adjustable bench to a moderate incline (around 45 to 60 degrees).","Hold a dumbbell in each hand with a neutral grip (palms facing inward).","Lie chest-down against the incline pad with your feet firmly planted on the floor.","Pull your elbows up and back alongside your torso until your upper arms are roughly parallel to your torso."],"steps":["Keep your upper arms locked in place and extend your elbows, pressing the dumbbells backward.","Contract your triceps firmly at the top of the movement when your arms reach full extension.","Lower the dumbbells under control back to a 90-degree elbow bend without letting your upper arms drop."],"breathing":"Exhale as you extend your elbows back; inhale as you return the dumbbells to the starting position.","cues":["Pin your elbows to your sides","Only move the forearms","Squeeze your triceps at the lockout"],"common_faults":[{"fault":"Swinging the upper arms forward and back to gain momentum.","correction":"Lock your upper arms stationary against your ribs so only your forearms hinge at the elbow."},{"fault":"Dropping the elbows below torso level during the set.","correction":"Engage your rear delts and upper back to hold your elbows high throughout the entire range of motion."}],"safety":{"precautions":["Use moderate to light weights to avoid excessive strain on the shoulder joint and elbow tendon."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Incline Triceps Kickback","previous_ids":["oec:lying-triceps-kickback"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Triceps Kickback","url":"https://wger.de/en/exercise/1490/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-triceps-kickback"},{"type":"substitute-for","target":"oec:dumbbell-triceps-kickback"},{"type":"substitute-for","target":"oec:cable-triceps-kickback"}],"setup":{"grip":{"orientation":"neutral"},"position":"prone"},"status":"active","summary":"An isolation exercise that targets the triceps by extending the elbows while supported chest-down on an incline bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Dumbbell W Curl","kind":"common"},{"text":"Seated W Curl","kind":"common"},{"text":"Incline W Curl","kind":"common"},{"text":"Dumbbell W Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-short-head","role":"prime-mover"},{"muscle":"biceps-long-head","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"glenohumeral","actions":["external-rotation","isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1448"},"id":"oec:dumbbell-incline-w-curl","instructions":{"setup":["Set an adjustable bench to an incline of approximately 60 degrees.","Sit back against the pad with your head and torso supported and feet planted flat on the floor.","Hold a dumbbell in each hand with your arms hanging fully extended at your sides.","Externally rotate your shoulders so that your palms face outward and away from your torso at a roughly 45-degree angle."],"steps":["Keeping your upper arms stationary, curl both dumbbells diagonally upward and outward toward your shoulders.","Pause and squeeze your biceps at the top of the movement, where your arms and torso resemble the letter W.","Lower the dumbbells under strict control along the same diagonal path until your elbows are fully extended."],"breathing":"Exhale as you curl the weights upward and inhale as you lower them under control.","cues":["Keep elbows pinned in space.","Curl out and up, not straight forward.","Control the eccentric down to a complete stretch."],"common_faults":[{"fault":"Swinging the elbows forward or arching off the bench to assist the lift.","correction":"Keep your back firmly against the bench pad and ensure elbow flexion is the only movement occurring."},{"fault":"Allowing the hands to drift inward into a conventional curl.","correction":"Maintain external rotation throughout each repetition so the dumbbells track along an outward diagonal line."}],"safety":{"precautions":["Use a moderate weight to avoid excessive strain on the biceps tendon and anterior shoulder in an externally rotated position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Incline W Curl","previous_ids":["oec:seated-w-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated W Curl","url":"https://wger.de/en/exercise/1448/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-incline-curl"},{"type":"substitute-for","target":"oec:dumbbell-incline-curl"},{"type":"substitute-for","target":"oec:dumbbell-wide-biceps-curl"}],"setup":{"grip":{"orientation":"supinated"},"incline_degrees":60,"load_position":"at-sides","position":"seated","range":"full"},"status":"active","summary":"An incline dumbbell curl performed with the arms externally rotated outward to form a W shape at peak contraction, emphasizing the short head of the biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kong Curl","kind":"common"},{"text":"Cross-Body Reverse Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1511"},"id":"oec:dumbbell-kong-curl","instructions":{"setup":["Stand upright with feet hip-width apart holding a dumbbell in each hand at your sides.","Turn your hands so your palms face slightly backward in an overhand or semi-pronated position.","Pull your shoulders down and back, engage your core, and keep a soft bend in the knees."],"steps":["Keeping your upper arm relatively stable, curl one dumbbell diagonally across your torso toward the opposite upper chest.","Lead with the thumb side of the hand, maintaining the pronated wrist orientation as you bring the weight toward the collarbone.","Squeeze the brachialis and forearm at the top of the movement for a brief pause.","Lower the dumbbell under control along the same path back to your side.","Repeat the movement with the opposite arm and alternate sides for the desired number of repetitions."],"breathing":"Exhale as you curl the dumbbell toward your chest, and inhale as you lower it back to your side.","cues":["Curl diagonally across the ribs.","Keep palms facing down.","Elbow stays pinned close to the body."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Brace the abdominal muscles and keep the spine vertical throughout the curl."},{"fault":"Supinating the forearm during the lift.","correction":"Maintain the overhand pronated orientation to ensure load stays focused on the brachialis and brachioradialis."},{"fault":"Flaring the elbow excessively forward or out to the side.","correction":"Keep the upper arm anchored to isolate flexion strictly to the elbow joint."}],"safety":{"precautions":["Select a manageable weight to protect the distal biceps tendon and wrist flexors/extensors under pronation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Kong Curl","previous_ids":["oec:kong-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kong Curl","url":"https://wger.de/en/exercise/1511/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-cross-body-hammer-curl"},{"type":"substitute-for","target":"oec:dumbbell-cross-body-hammer-curl"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An alternating cross-body curl performed with a pronated or semi-pronated grip targeting the brachialis and forearm flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Dumbbell Kreis Press","kind":"common"},{"text":"Kreis Press","kind":"common"},{"text":"Kreis Press DB","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction","horizontal-adduction","internal-rotation","external-rotation"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation","protraction"]},{"joint":"elbow","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-push","isolation-shoulder-raise"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1442"},"id":"oec:dumbbell-kreis-press","instructions":{"setup":["Adjust an incline bench to roughly 45 degrees.","Sit back firmly against the pad with feet flat on the floor, holding a dumbbell in each hand at shoulder height with palms facing forward or slightly inward."],"steps":["Press the dumbbells overhead until your arms are fully extended.","Lower the dumbbells under control back to shoulder level.","Rotate your forearms into a supinated position (palms facing up) and extend your arms forward away from your chest.","Bring the dumbbells together in front of you at chest height with arms nearly straight.","Reverse the motion by drawing the elbows back to shoulder height, rotating palms forward, and pressing overhead into the next rep."],"breathing":"Inhale as you lower the weights and reach forward; exhale forcefully as you drive the dumbbells overhead.","cues":["Control the reach forward","Keep tension in the front delts","Smooth rotation at the shoulders"],"common_faults":[{"fault":"Using excessively heavy weight that compromises the straight-arm reach phase.","correction":"Select lighter dumbbells than standard overhead presses to protect the anterior shoulder capsule."},{"fault":"Excessive arching of the lower back away from the bench.","correction":"Keep your core braced and maintain contact between your lower back and the backrest throughout the movement."}],"safety":{"precautions":["Avoid letting the dumbbells drop rapidly during the forward extension phase.","Discontinue if experiencing acute anterior shoulder impingement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Kreis Press","previous_ids":["oec:kreis-press-db"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kreis Press DB","url":"https://wger.de/en/exercise/1442/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:incline-dumbbell-overhead-press"}],"setup":{"grip":{"orientation":"rotating","width":"shoulder"},"incline_degrees":45,"position":"seated"},"status":"active","summary":"A hybrid shoulder exercise performed on an incline bench combining a dumbbell press with an anterior arm extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Side Lunge","kind":"common"},{"text":"Dumbbell Side Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1653"},"id":"oec:dumbbell-lateral-lunge","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in one hand at your side or in a goblet position at chest level.","Engage your core and keep your chest lifted with shoulders pulled down and back."],"steps":["Take a wide step out to the side with one leg, keeping both feet pointed straight ahead or only slightly turned out.","Hinge at the hips and bend the stepping knee, lowering your pelvis back and down over the working foot while keeping the trailing leg completely straight.","Descend until your working thigh is approximately parallel to the floor, ensuring your heel stays firmly planted.","Push forcefully through the midfoot and heel of the working leg to drive yourself back up to the starting hip-width stance."],"breathing":"Inhale as you step out and lower into the lunge, and exhale as you press back to the starting position.","cues":["Sit back into the working hip.","Keep the trailing leg straight.","Keep both feet flat on the floor.","Drive the floor away to return."],"common_faults":[{"fault":"Allowing the heel of the stepping foot to lift off the floor.","correction":"Shift your weight back into your hip and midfoot rather than driving excessively forward onto the toes."},{"fault":"Collapsing the working knee inward into valgus alignment.","correction":"Track the working knee directly in line with your second toe throughout the descent and ascent."},{"fault":"Rounding the lumbar spine under the load of the dumbbell.","correction":"Brace your core, hinge cleanly at the hips, and maintain a neutral spine with an upright chest."}],"safety":{"precautions":["Clear ample floor space on both sides before initiating lateral steps.","Ensure adductor and groin flexibility is warmed up properly before using heavier external loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Lateral Lunge","previous_ids":["oec:dumbbell-side-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Side Squat","url":"https://wger.de/en/exercise/1653/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"part-of","target":"oec:dumbbell-multi-planar-lunge"},{"type":"variation-of","target":"oec:dumbbell-lunge"},{"type":"progression-of","target":"oec:lateral-squat"},{"type":"substitute-for","target":"oec:slider-lateral-lunge"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body exercise where you step out laterally and squat onto one leg while holding a dumbbell, building frontal-plane strength and hip mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Lateral Raise","kind":"common"},{"text":"Dumbbell Side Raise","kind":"common"},{"text":"Lateral Raise","kind":"common"},{"text":"Lat Raise","kind":"abbreviation"},{"text":"Shoulder Fly","kind":"common"},{"text":"Side raises","kind":"common"},{"text":"Lateral Raises","kind":"common"},{"text":"Shoulder Raise (Dumbbell)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"348,1338,2658"},"id":"oec:dumbbell-lateral-raise","instructions":{"setup":["Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.","Maintain a soft bend in your knees, brace your core, and establish a very slight forward torso lean.","Keep a slight, fixed bend in your elbows throughout the movement."],"steps":["Raise the dumbbells outward and slightly forward in the scapular plane until your elbows reach approximately shoulder height.","Pause briefly at the top of the contraction without shrugging your shoulders into your ears.","Lower the dumbbells smoothly back to your sides under control."],"breathing":"Exhale as you raise the dumbbells outward and inhale as you lower them under control.","cues":["Lead with your elbows.","Pour water from a pitcher at the top.","Reach out toward the walls rather than straight up."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Reduce the load and keep your core braced to isolate the shoulders without rocking."},{"fault":"Excessive shrugging with the upper traps.","correction":"Keep your shoulder blades depressed and focus on driving your elbows out wide rather than lifting with your neck."},{"fault":"Bending and straightening the elbows during the rep.","correction":"Lock a slight elbow bend in place during setup and maintain it for the entire set."}],"safety":{"precautions":["Avoid raising the weights significantly above shoulder height if experiencing shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Lateral Raise","previous_ids":["oec:lateral-raises","oec:shoulder-raise-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral Raises","url":"https://wger.de/en/exercise/348/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Shoulder Raise (Dumbbell)","url":"https://wger.de/en/exercise/1338/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"},{"title":"wger: Dumbbell Lateral Raise","url":"https://wger.de/en/exercise/2658/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"},{"type":"substitute-for","target":"oec:seated-dumbbell-lateral-raise"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing isolation exercise that targets the lateral deltoids by abducting dumbbells out to shoulder height."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Isometric Lateral Raise","kind":"common"},{"text":"Lateral Raise Isometric","kind":"common"},{"text":"Isometric Side Raise","kind":"common"},{"text":"Dumbbell Lateral Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"2538"},"id":"oec:dumbbell-lateral-raise-hold","instructions":{"setup":["Stand upright with feet hip-width apart, holding a light dumbbell in each hand at your sides.","Maintain a soft bend in your knees, brace your core, and set your shoulders down and slightly back."],"steps":["Raise the dumbbells out to your sides in the scapular plane with a slight bend in the elbows until your arms are parallel to the floor.","Hold the dumbbells motionless at shoulder height for the designated target duration.","Lower the weights slowly and under complete control back to your sides once the time expires."],"breathing":"Breathe continuously and rhythmically throughout the hold without holding your breath.","cues":["Reach toward the walls.","Keep shoulders depressed away from the ears.","Stay tall and do not lean back."],"common_faults":[{"fault":"Excessive shrugging of the upper traps to hold the position.","correction":"Keep your shoulder blades depressed and focus on engaging the mid-shoulder rather than hiking your traps."},{"fault":"Arching the lower back to compensate for shoulder fatigue.","correction":"Keep the glutes and abdominals braced to maintain a neutral spine throughout the hold."},{"fault":"Arms sagging significantly below shoulder level during the hold.","correction":"End the set when parallel position can no longer be maintained, or reduce the dumbbell weight."}],"safety":{"precautions":["Use significantly lighter dumbbells than standard dynamic lateral raises to protect the shoulder joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Dumbbell Lateral Raise Hold","previous_ids":["oec:lateral-raise-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral Raise Isometric","url":"https://wger.de/en/exercise/2538/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-crucifix-hold"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise where dumbbells are held statically at shoulder height to build lateral deltoid strength and muscular endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shoulder Raise Side and Front DB","kind":"common"},{"text":"Dumbbell Side and Front Raise","kind":"common"},{"text":"Dumbbell Front and Lateral Raise","kind":"common"},{"text":"Dumbbell Lateral to Front Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1443"},"id":"oec:dumbbell-lateral-and-front-raise","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides.","Brace your core, maintain a slight bend in your elbows, and keep your chest lifted."],"steps":["Raise both dumbbells out to the sides in the frontal plane until your arms are parallel to the floor at shoulder level.","Lower the dumbbells back down to your sides with control.","Immediately raise both dumbbells straight forward in front of your torso until they reach shoulder height.","Lower the dumbbells back down to your sides in a controlled tempo to complete one full repetition."],"breathing":"Exhale as you raise the dumbbells on each phase, and inhale as you lower them with control.","cues":["Lead with the elbows on the side raise","Control the eccentric phase","Do not use body swing"],"common_faults":[{"fault":"Using torso momentum or swinging the hips to heave the weights up.","correction":"Use lighter weights and keep the torso strictly upright and braced."},{"fault":"Shrugging the shoulders excessively up toward the ears.","correction":"Keep the shoulder blades depressed and focus on abduction and flexion at the shoulder joint."},{"fault":"Raising the weights significantly above shoulder level.","correction":"Stop when your upper arms are horizontal to the floor to minimize impingement risk."}],"safety":{"precautions":["Select a lighter load than usual since two full shoulder raise variations are performed for each logged repetition."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Lateral and Front Raise","previous_ids":["oec:shoulder-raise-side-and-front-db"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Raise Side and Front DB","url":"https://wger.de/en/exercise/1443/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-to-front-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell shoulder combination movement pairing a lateral raise and a front raise into a single repetition to work the middle and anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lateral-to-Front Raises","kind":"common"},{"text":"Dumbbell Lateral to Anterior Raise","kind":"common"},{"text":"Dumbbell L-to-F Raise","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","adduction","flexion","extension","horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"351"},"id":"oec:dumbbell-lateral-to-front-raise","instructions":{"setup":["Stand tall with feet hip-width apart and a slight bend in your knees.","Hold a dumbbell in each hand at your sides with a pronated or neutral-to-pronated grip.","Set your shoulder blades back and down and brace your core."],"steps":["With a soft bend in your elbows, raise the dumbbells out to your sides until they reach shoulder height.","Keeping your arms extended and parallel to the floor, sweep the dumbbells forward across your chest until they meet directly in front of your shoulders.","Lower the dumbbells with control down the front of your thighs.","Reverse the movement by raising the dumbbells straight out in front to shoulder height.","Sweep the dumbbells outward in a reverse fly motion back to the lateral position at shoulder level.","Lower the dumbbells slowly back down to your sides to complete one repetition."],"breathing":"Inhale before initiating the raise, exhale as you sweep the dumbbells across and during peak concentric phases, maintaining steady breaths throughout the sequence.","cues":["Lead with your elbows on the lateral raise.","Keep the weights at shoulder level during the horizontal sweep.","Do not lean back or swing the hips."],"common_faults":[{"fault":"Using excessive momentum or arching the lower back to swing the weights up.","correction":"Select lighter dumbbells, keep the ribcage down, and brace the core firmly."},{"fault":"Letting the arms drop significantly below shoulder height during the horizontal transition.","correction":"Pause momentarily at the top of the raise and actively hold the deltoids engaged while sweeping across."},{"fault":"Shrugging the shoulders toward the ears excessively.","correction":"Depress the shoulder blades before lifting and avoid raising the arms higher than shoulder level."}],"safety":{"precautions":["Use significantly lighter dumbbells than standard lateral or front raises due to prolonged time under tension and long lever arm."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Lateral to Front Raise","previous_ids":["oec:lateral-to-front-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral-to-Front Raises","url":"https://wger.de/en/exercise/351/view-base","license":"CC-BY-SA-4.0","author":"nate303303"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"variation-of","target":"oec:dumbbell-lateral-and-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-and-front-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell shoulder combination movement that flows from a lateral raise into horizontal adduction, lowers into a front raise, and reverses the sequence."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Forward Lunge","kind":"common"},{"text":"Standing Dumbbell Lunge","kind":"common"},{"text":"Dumbbell Lunges Standing","kind":"common"},{"text":"DB Lunge","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"205"},"id":"oec:dumbbell-lunge","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with a neutral grip.","Engage your core, pull your shoulders back slightly, and look straight ahead."],"steps":["Take a controlled step forward with one leg, planting your lead foot flat on the floor.","Lower your hips directly downward by bending both knees until your back knee hovers just above the floor and your front thigh is roughly parallel to the ground.","Push forcefully through the heel and midfoot of your lead leg to return smoothly to the upright starting position.","Repeat on the opposite leg or continue on the same side as prescribed."],"breathing":"Inhale as you step forward and lower your body; exhale forcefully as you drive back up to the starting position.","cues":["Drop the back knee straight down","Stay tall through your torso","Drive back off the front midfoot"],"common_faults":[{"fault":"Stepping in a straight line as if on a tightrope, causing loss of balance.","correction":"Maintain your hip-width stance as you step forward, stepping as if on railroad tracks."},{"fault":"Collapsing the front knee inward during the descent or pushback.","correction":"Actively track your lead knee in line with your second toe throughout the rep."},{"fault":"Leaning excessively forward and allowing the front heel to lift.","correction":"Keep your chest upright and maintain firm contact across your entire front foot."}],"safety":{"precautions":["Avoid violently banging your rear knee into the floor.","Ensure adequate clear floor space in front of you before starting the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Lunge","previous_ids":["oec:dumbbell-lunges-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Lunges Standing","url":"https://wger.de/en/exercise/205/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:barbell-forward-lunge"},{"type":"substitute-for","target":"oec:kettlebell-forward-lunge"},{"type":"substitute-for","target":"oec:dumbbell-reverse-lunge"},{"type":"substitute-for","target":"oec:dumbbell-walking-lunge"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise where you step forward into a lunge with dumbbells held at your sides and push back to a standing position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Skull Crusher","kind":"common"},{"text":"Lying Dumbbell Triceps Extension","kind":"common"},{"text":"French Press Dumbbells","kind":"common"},{"text":"Dumbbell French Press","kind":"common"},{"text":"Skullcrusher Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"245"},"id":"oec:dumbbell-lying-triceps-extension","instructions":{"setup":["Sit on a flat bench with a pair of dumbbells resting vertically on your thighs.","Lie back onto the bench, bringing the dumbbells directly over your chest with arms extended.","Turn your palms inward to face each other in a neutral grip.","Angle your upper arms back slightly (about 10 to 20 degrees past vertical toward your head) to keep constant tension on the triceps."],"steps":["Inhale and hinge solely at the elbows, lowering the dumbbells under control toward either side of your head or slightly behind your ears.","Descend until your forearms pass parallel to the floor and you feel a full stretch in your triceps.","Exhale and extend your elbows to press the weights back up to the starting position without letting your upper arms drift forward."],"breathing":"Inhale as you lower the weights past your temples, and exhale forcefully as you extend your elbows to return to the top.","cues":["Keep upper arms pinned in space.","Elbows track straight, don't flare them out.","Control the descent to protect your joints."],"common_faults":[{"fault":"Flaring the elbows outward during the movement.","correction":"Keep elbows tucked in line with your shoulders to maximize triceps recruitment and reduce shoulder strain."},{"fault":"Swinging the upper arms back and forth to gain momentum.","correction":"Lock your humerus at a slight backward incline and ensure movement occurs exclusively at the elbow joint."},{"fault":"Dropping the weights rapidly toward the face or ears.","correction":"Maintain a strict, controlled eccentric phase of at least two seconds."}],"safety":{"precautions":["Ensure a secure grip to prevent dropping the dumbbells near your face.","If experiencing elbow discomfort, angle the upper arms slightly further back or reduce the load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Lying Triceps Extension","previous_ids":["oec:skullcrusher-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Skullcrusher Dumbbells","url":"https://wger.de/en/exercise/245/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:incline-dumbbell-triceps-extension"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine isolation exercise using dumbbells to build the triceps via elbow extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"3D Lunge","kind":"common"},{"text":"Clock Lunge","kind":"common"},{"text":"Dumbbell Clock Lunge","kind":"common"},{"text":"Around-the-World Lunge","kind":"common"},{"text":"Multi-Directional Lunge","kind":"common"},{"text":"Multiplanar Lunge","kind":"common"},{"text":"Dumbbell 3D Lunge","kind":"common"},{"text":"3D lunge warmup","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductors","role":"synergist"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction","internal-rotation","external-rotation"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"subtalar","actions":["inversion","eversion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","mobility","conditioning"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1115"},"id":"oec:dumbbell-multi-planar-lunge","instructions":{"setup":["Stand tall with feet hip-width apart, holding a light dumbbell in each hand at your sides with a neutral grip.","Brace your core, draw your shoulders slightly back, and fix your gaze straight ahead."],"steps":["Step forward into a front lunge, lowering until your back knee hovers just off the floor, then push forcefully back to the starting position.","Step directly out to the side into a lateral lunge, sitting your hips back over the working heel while keeping the trailing leg straight, then drive back to center.","Step backward at a diagonal angle into a reverse lunge, descend with control, and push back to the starting stance.","Continue cycling through the target directional sequence, then repeat the pattern on the opposite leg."],"breathing":"Inhale as you step out and lower into each lunge; exhale forcefully as you push through your foot to return to standing.","cues":["Chest stays tall","Push the floor away","Knee tracks over toes"],"common_faults":[{"fault":"Allowing the lead knee to cave inward during lateral or diagonal lunges.","correction":"Actively press the knee outward so it tracks in line with your second and third toes."},{"fault":"Rounding the lower back or collapsing the torso forward when lunging.","correction":"Maintain an upright torso by bracing your abdominals and keeping your chest lifted."}],"safety":{"precautions":["Ensure a wide, clear perimeter of floor space in all directions before beginning.","Use light loads to prioritize balance and multi-planar joint control over heavy resistance."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Multi-Planar Lunge","previous_ids":["oec:3d-lunge-warmup"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 3D lunge warmup","url":"https://wger.de/en/exercise/1115/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"progression-of","target":"oec:dumbbell-lunge"},{"type":"progression-of","target":"oec:dumbbell-lateral-lunge"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic lower-body exercise that moves through sagittal, frontal, and transverse planes by lunging in multiple directions with dumbbells held at the sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Dumbbell Triceps Extension","kind":"common"},{"text":"Dumbbell French Press","kind":"common"},{"text":"Two-Arm Overhead Dumbbell Extension","kind":"common"},{"text":"Dumbbell Triceps Extension","kind":"common"},{"text":"Triceps Overhead (Dumbbell)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","adjustable-bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"211,1336"},"id":"oec:dumbbell-overhead-triceps-extension","instructions":{"setup":["Sit upright on a flat or low-back bench, or stand with feet hip-width apart and a braced core.","Hoist a single dumbbell overhead using both hands, forming a diamond or heart-shaped cup with your palms flat against the inside face of the upper weight plate.","Position your upper arms vertically alongside your ears with elbows pointing forward and upward."],"steps":["Inhale and lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.","Descend until your forearms pass parallel to the floor or you feel a deep, comfortable stretch in your triceps.","Exhale and press the dumbbell back up by extending your elbows to return to the starting position without locking out abruptly."],"breathing":"Inhale as you lower the weight behind your head; exhale forcefully as you extend your elbows to press back overhead.","cues":["Keep elbows tucked forward, not flared out wide","Lock your upper arms in place and move only the forearms","Brace your abs to prevent arching your lower back"],"common_faults":[{"fault":"Flaring the elbows excessively outward.","correction":"Keep elbows pointing predominantly forward to optimize triceps recruitment and reduce shoulder joint strain."},{"fault":"Excessive lumbar hyperextension to compensate for shoulder mobility.","correction":"Brace the core, contract the glutes, or perform the exercise on a bench with back support."},{"fault":"Swinging the upper arms back and forth to generate momentum.","correction":"Fix the upper arms vertically beside your head and isolate movement strictly to elbow flexion and extension."}],"safety":{"precautions":["Ensure a secure two-handed grip on the underside of the dumbbell plate before hoisting it overhead.","Use a manageable load to avoid striking the back of the neck or losing control overhead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Overhead Triceps Extension","previous_ids":["oec:dumbbell-triceps-extension","oec:triceps-overhead-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Triceps Extension","url":"https://wger.de/en/exercise/211/view-base","license":"CC-BY-SA-3.0","author":"tuninx"},{"title":"wger: Triceps Overhead (Dumbbell)","url":"https://wger.de/en/exercise/1336/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"substitute-for","target":"oec:machine-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:single-arm-cable-overhead-triceps-extension"}],"setup":{"grip":{"width":"narrow"},"load_position":"overhead","range":"full"},"status":"active","summary":"An isolation exercise that targets the triceps, particularly the long head, by extending the elbow from a fully stretched overhead position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Codman Pendulum Exercise","kind":"common"},{"text":"Dumbbell Codman Exercise","kind":"common"},{"text":"Pendular Shoulder Exercise","kind":"common"},{"text":"Codman's Pendulum Exercise","kind":"common"},{"text":"Shoulder Dumbbell Pendular Exercise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["circumduction","flexion","extension","abduction","adduction"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","chair"],"required":[["dumbbell"]]},"external_ids":{"wger":"1714"},"id":"oec:dumbbell-pendulum-exercise","instructions":{"setup":["Grasp a very light dumbbell in the hand of the target shoulder.","Hinge at your hips to lean forward until your torso is at a 45- to 90-degree angle, supporting your other hand firmly on a sturdy table, bench, or chair.","Allow the weighted arm to dangle perpendicular to the floor, completely relaxed, letting the light load provide gentle traction to the joint."],"steps":["Gently sway your hips and torso in small circles or forward-and-back rocking motions to initiate momentum.","Allow the relaxed arm to swing passively in small, controlled circles or arcs driven solely by the movement of your body.","Maintain a completely loose shoulder without actively contracting the deltoid or rotator cuff.","Smoothly reverse the direction of the circles or switch to linear swings as prescribed."],"breathing":"Breathe slowly and rhythmically throughout the movement to promote muscular relaxation in the upper body.","cues":["Let the arm dangle like a dead weight","Move your body to swing your arm","Keep your neck and shoulder completely relaxed"],"common_faults":[{"fault":"Actively swinging the arm with the shoulder muscles rather than using trunk momentum.","correction":"Keep the shoulder completely passive and initiate all motion through subtle rocking of your hips and torso."},{"fault":"Using too heavy of a dumbbell, causing reflexive muscle guarding.","correction":"Use minimal load, typically 1 to 5 pounds (0.5 to 2 kg), or perform without weight if any muscle tension is felt."},{"fault":"Tensing the neck or hunching the non-working shoulder.","correction":"Firmly support your upper-body weight on the stable surface and keep your neck relaxed in neutral alignment."}],"safety":{"precautions":["Do not use heavy resistance; this exercise is designed for joint mobilization and decompression, not strength training.","Stop immediately if you experience sharp or pinching shoulder pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration"],"optional":["load","reps","rpe"]},{"required":["reps"],"optional":["load","duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Dumbbell Pendulum Exercise","previous_ids":["oec:shoulder-dumbbell-pendular-exercise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Dumbbell Pendular Exercise","url":"https://wger.de/en/exercise/1714/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A gentle rehabilitation and mobility exercise where the arm hangs relaxed with a light dumbbell while trunk sway drives small circular or pendular motions to mobilize the shoulder joint."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Scott Curl","kind":"common"},{"text":"Scott Curl","kind":"common"},{"text":"Preacher Dumbbell Curl","kind":"common"},{"text":"Two-Arm Dumbbell Preacher Curl","kind":"common"},{"text":"Dumbbells on Scott Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["preacher-bench"]]},"external_ids":{"wger":"208"},"id":"oec:dumbbell-preacher-curl","instructions":{"setup":["Adjust the preacher bench seat height so your armpits rest comfortably over the top edge of the pad.","Grasp a dumbbell in each hand with an underhand (supinated) grip.","Sit down firmly with your chest against the bench support and your triceps fully supported flush against the angled pad."],"steps":["Start with your arms extended down the pad, maintaining a soft bend at the elbows to avoid hyperextension.","Curl the dumbbells upward by flexing at the elbows, keeping your upper arms glued to the pad.","Squeeze your biceps firmly at the top without allowing the forearms to become completely vertical and lose tension.","Lower the dumbbells smoothly back down the pad under control until your arms are nearly fully extended."],"breathing":"Exhale as you curl the dumbbells upward and inhale as you lower them down the pad.","cues":["Keep triceps glued to the pad","Do not hyperextend at the bottom","Stop just short of vertical at the top"],"common_faults":[{"fault":"Lifting the elbows or chest off the pad to heave the weight up.","correction":"Keep your upper body fixed against the pad and select a lighter weight that allows strict elbow flexion."},{"fault":"Aggressively hyperextending or bouncing out of the bottom position.","correction":"Control the descent and stop at full extension with a micro-bend in the elbow before initiating the next rep."}],"safety":{"precautions":["Avoid using excessive loads that could strain the distal biceps tendon at full extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Preacher Curl","previous_ids":["oec:dumbbells-on-scott-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbells on Scott Machine","url":"https://wger.de/en/exercise/208/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:ez-bar-preacher-curl"},{"type":"substitute-for","target":"oec:machine-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-concentration-curl"},{"type":"substitute-for","target":"oec:dumbbell-spider-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated"},"status":"active","summary":"An isolated elbow flexion exercise performed seated at a slanted preacher bench using dumbbells to eliminate body momentum and target the biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Pullover","kind":"abbreviation"},{"text":"Straight-Arm Dumbbell Pullover","kind":"common"},{"text":"Pullover","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1273"},"id":"oec:dumbbell-pullover","instructions":{"setup":["Lie lengthwise along a flat bench with your head near the end, feet flat on the floor.","Grasp a single dumbbell with both hands, forming a diamond with your palms pressing flat against the underside of the inner weight plate.","Press the dumbbell directly over your chest with your arms extended and a slight, fixed bend in your elbows."],"steps":["Inhale and slowly lower the dumbbell in an arc backward over your head, keeping the elbow bend angle unchanged.","Continue lowering until you feel a comfortable stretch in your lats and chest, typically when your upper arms are aligned with your torso.","Pause briefly in the stretched position without letting your ribs flare excessively.","Exhale and pull the dumbbell back along the same arc to the starting position above your chest by contracting your lats and pecs."],"breathing":"Inhale deeply as you lower the weight back into the stretch to help expand the ribcage; exhale powerfully as you pull the dumbbell back over your chest.","cues":["Keep elbows softly unlocked and frozen in place.","Pull through your armpits, not your hands.","Keep your ribcage down to avoid hyperextending your lower back."],"common_faults":[{"fault":"Bending and straightening the elbows during the movement, turning it into a triceps extension.","correction":"Lock a slight bend into your elbows at setup and maintain that exact angle throughout the entire repetition."},{"fault":"Excessively arching the lower back off the bench to reach further backward.","correction":"Brace your core to keep your lower back in neutral contact with the bench, stopping the stretch at your active shoulder mobility."}],"safety":{"precautions":["Do not use a slippery grip; ensure hands securely support the dumbbell plate overhead.","Work within a pain-free range of shoulder flexion, especially if you have a history of impingement or shoulder instability."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Pullover","previous_ids":["oec:pullover"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pullover","url":"https://wger.de/en/exercise/1273/view-base","license":"CC-BY-SA-4.0","author":"3leh"}]},"relations":[{"type":"substitute-for","target":"oec:cable-incline-pullover"},{"type":"substitute-for","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:machine-pullover"}],"setup":{"load_position":"overhead","position":"supine","range":"full"},"status":"active","summary":"A supine upper-body exercise that moves a dumbbell overhead in an arc to stretch and strengthen the lats, pectorals, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Push Press","kind":"abbreviation"},{"text":"Push Press with Dumbbells","kind":"common"},{"text":"Push Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"soleus","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","power"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"478"},"id":"oec:dumbbell-push-press","instructions":{"setup":["Stand tall with feet hip-width apart holding a pair of dumbbells at shoulder height.","Position the dumbbells in a neutral or semi-pronated grip resting lightly near the front of your shoulders, with elbows pointing slightly forward.","Brace your core and keep your torso upright."],"steps":["Dip quickly by bending your knees straight down into a shallow quarter squat, keeping your torso completely vertical.","Explosively reverse the dip by driving through your heels and extending your hips, knees, and ankles.","Use the upward momentum from your legs to launch the dumbbells overhead, pressing them to full lockout above your shoulders.","Briefly stabilize at the top with arms extended and ribs pulled down.","Lower the dumbbells under control back to the shoulders while absorbing the impact with a slight bend in the knees."],"breathing":"Inhale and brace your core right before the dip, hold your breath through the drive, and exhale as you press to full lockout overhead.","cues":["Dip straight down like an elevator.","Drive hard through the floor.","Punch the ceiling."],"common_faults":[{"fault":"Dipping too deep into a full squat.","correction":"Limit the dip to a quick, shallow knee bend of roughly three to four inches to maximize elasticity and drive."},{"fault":"Leaning the torso forward during the dip.","correction":"Keep your chest high and torso vertical so the drive directs the weight straight upward instead of forward."},{"fault":"Pressing before the legs finish extending.","correction":"Allow your hips and knees to reach full extension before pressing actively with your arms."}],"safety":{"precautions":["Ensure your overhead path is clear and avoid excessive hyperextension of the lumbar spine.","If a repetition fails overhead, guide the dumbbells forward and away from your head to the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Push Press","previous_ids":["oec:push-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push Press","url":"https://wger.de/en/exercise/478/view-base","license":"CC-BY-SA-3.0","author":"sistab2"}]},"relations":[{"type":"variation-of","target":"oec:barbell-push-press"},{"type":"substitute-for","target":"oec:barbell-push-press"},{"type":"regression-of","target":"oec:dumbbell-thruster"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"racked","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing overhead press that uses a dynamic leg dip and hip drive to propel dumbbells overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Push-Up on Dumbbells","kind":"common"},{"text":"Deficit Dumbbell Push-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["horizontal-push","push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-vest","mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"801"},"id":"oec:dumbbell-push-up","instructions":{"setup":["Place two hex dumbbells parallel on the floor roughly shoulder-width apart.","Grip the handles firmly with a neutral grip and step your feet back into a full high-plank position.","Brace your core and glutes to establish a rigid, straight line from head to heels."],"steps":["Lower your body in a controlled tempo by bending your elbows, keeping them tucked at roughly a 45-degree angle to your torso.","Descend into a deficit until your chest passes below the level of the dumbbell handles, feeling a stretch across the pectorals.","Press firmly through the handles to extend your elbows and return to the starting plank position.","Protracted your shoulder blades slightly at the top lockout before beginning the next repetition."],"breathing":"Inhale smoothly as you lower your chest into the deficit, and exhale forcefully as you press back up.","cues":["Keep wrists straight over the handles.","Pull chest between the dumbbells.","Maintain a rigid plank throughout."],"common_faults":[{"fault":"Using round dumbbells that can roll during the movement.","correction":"Use flat-sided or hex dumbbells to ensure a stable, non-rolling base of support."},{"fault":"Sagging hips and hyper-extending the lumbar spine.","correction":"Actively squeeze your glutes and pull your ribs toward your pelvis to maintain a neutral spine."},{"fault":"Flaring elbows out ninety degrees to the sides.","correction":"Tuck elbows to roughly 45 degrees relative to the torso to protect the shoulder joint."}],"safety":{"precautions":["Ensure dumbbells are placed on a non-slip surface and do not roll before bearing full weight on them."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Dumbbell Push-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Push-Up","url":"https://wger.de/en/exercise/801/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:deficit-push-up"},{"type":"substitute-for","target":"oec:parallette-push-up"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"prone","range":"deficit","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A push-up variation performed holding dumbbells to allow a deeper deficit stretch and a wrist-friendly neutral grip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bent-Over Rear Delt Row","kind":"common"},{"text":"Wide Dumbbell Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1227"},"id":"oec:dumbbell-rear-delt-row","instructions":{"setup":["Stand with your feet hip-width apart holding a dumbbell in each hand using an overhand (pronated) grip.","Hinge at your hips while keeping your back flat until your torso is nearly parallel to the floor.","Allow your arms to hang straight down beneath your shoulders with a slight bend in your knees."],"steps":["Pull the dumbbells upward and outward by driving your elbows out wide at roughly a 70- to 90-degree angle from your torso.","Continue rowing until your upper arms are aligned with your shoulders, squeezing the back of your shoulders at the top.","Lower the weights smoothly back to the starting hanging position under full control."],"breathing":"Exhale as you row the weights upward; inhale as you lower them back to the start.","cues":["Lead with the elbows out wide","Keep your torso steady and flat","Pull across the chest, not into the hips"],"common_faults":[{"fault":"Tucking elbows close to the ribs, turning the exercise into a standard lat row.","correction":"Keep your upper arms flared out wide at roughly a right angle to the torso throughout the movement."},{"fault":"Using torso momentum to swing the weights up.","correction":"Maintain a strict hip hinge and pause briefly at the top to ensure target muscle recruitment."},{"fault":"Rounding the lower back.","correction":"Brace your core, hinge deeply at the hips, and keep a neutral spine from head to pelvis."}],"safety":{"precautions":["Keep the load moderate to maintain torso stability and avoid straining the lower back or neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Rear Delt Row","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell rear delt row","url":"https://wger.de/en/exercise/1227/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"relations":[{"type":"substitute-for","target":"oec:machine-upper-back-row"},{"type":"substitute-for","target":"oec:meadows-row"},{"type":"regression-of","target":"oec:dumbbell-bent-over-row-to-external-rotation"}],"setup":{"grip":{"orientation":"pronated"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over dumbbell row performed with flared elbows to emphasize the posterior deltoids and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Renegade Row","kind":"common"},{"text":"Plank Row","kind":"common"},{"text":"Dumbbell Plank Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["horizontal-pull","anti-rotation","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell","kettlebell"]]},"external_ids":{"wger":"490"},"id":"oec:dumbbell-renegade-row","instructions":{"setup":["Place two hex dumbbells on the floor about shoulder-width apart.","Assume a high plank position with your hands gripping the dumbbell handles directly under your shoulders.","Set your feet wider than shoulder-width apart to create a stable base of support and brace your core."],"steps":["Firmly press one dumbbell into the floor while maintaining a rigid, level torso.","Row the opposite dumbbell upward toward your lower ribcage, driving with the elbow and keeping the arm close to your side.","Pause briefly at the top without rotating your hips or shoulders.","Lower the dumbbell with control back to the floor.","Transfer your weight smoothly and repeat the movement on the opposite arm."],"breathing":"Inhale to brace your core before initiating the pull, exhale as you row the weight up, and inhale as you lower it back to the floor.","cues":["Square hips to the floor","Drive the elbow back, not out","Push the floor away with the support arm"],"common_faults":[{"fault":"Excessive hip rotation and torso twisting during the pull.","correction":"Widen your foot stance and reduce the weight to maintain a parallel pelvis throughout the movement."},{"fault":"Sagging or over-arching through the lower back.","correction":"Squeeze your glutes and pull your ribs toward your pelvis to maintain a neutral spine."},{"fault":"Using round dumbbells that roll easily.","correction":"Use flat-sided hex dumbbells or flat-bottom kettlebells to provide a stable, safe base."}],"safety":{"precautions":["Ensure the dumbbells are stable before placing full bodyweight on them to prevent wrist rolling."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Renegade Row","previous_ids":["oec:renegade-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Renegade Row","url":"https://wger.de/en/exercise/490/view-base","license":"CC0-1.0","author":"fletchgraham"}]},"relations":[{"type":"substitute-for","target":"oec:single-arm-kettlebell-plank-row"},{"type":"progression-of","target":"oec:single-arm-dumbbell-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"An alternating row performed from a high plank position that challenges upper-back pulling strength and anti-rotational core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Rear Lunge","kind":"common"},{"text":"DB Reverse Lunge","kind":"abbreviation"},{"text":"Dumbbell Step-Back Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1651"},"id":"oec:dumbbell-reverse-lunge","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with arms fully extended.","Engage your core, pull your shoulders back and down, and keep your chest upright."],"steps":["Take a controlled step backward with one leg, landing on the ball of the rear foot.","Lower your hips straight down until the front thigh is roughly parallel to the floor and the back knee hovers just above the ground.","Drive firmly through the midfoot and heel of the front foot to push yourself back up to the starting position.","Complete the desired repetitions on one side before switching, or alternate legs as programmed."],"breathing":"Inhale as you step back and lower into the lunge; exhale forcefully as you drive through the front foot to return to standing.","cues":["Railroad tracks, not a tightrope","Drive through the front heel","Keep your torso tall"],"common_faults":[{"fault":"Stepping the rear foot directly behind the front foot, causing loss of balance.","correction":"Maintain hip-width spacing between your feet as you step backward."},{"fault":"Slamming the rear knee into the floor.","correction":"Lower under control and stop just before the rear knee makes hard contact with the ground."},{"fault":"Excessive forward torso collapse over the front thigh.","correction":"Keep your abdominal wall braced and your chest lifted throughout the movement."}],"safety":{"precautions":["Ensure the floor space behind you is clear of equipment before stepping back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Reverse Lunge","previous_ids":["oec:dumbbell-rear-lunge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Rear Lunge","url":"https://wger.de/en/exercise/1651/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:reverse-lunge"},{"type":"progression-of","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:barbell-reverse-lunge"},{"type":"substitute-for","target":"oec:dumbbell-walking-lunge"},{"type":"substitute-for","target":"oec:dumbbell-lunge"},{"type":"progression-of","target":"oec:dumbbell-split-squat"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise where you step backward into a lunge while holding dumbbells at your sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Underhand bench press","kind":"common"},{"text":"Reverse-Grip Dumbbell Bench Press","kind":"common"},{"text":"Underhand Dumbbell Bench Press","kind":"common"},{"text":"Supinated Dumbbell Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1497"},"id":"oec:dumbbell-reverse-grip-bench-press","instructions":{"setup":["Sit on the edge of a flat bench with a dumbbell resting upright on each knee.","Lie back smoothly, kicking the dumbbells up to chest level.","Rotate your wrists so your palms face toward your face and shoulders (fully supinated).","Plant your feet firmly on the floor and retract your shoulder blades into the bench."],"steps":["Tuck your elbows close to your torso at approximately a thirty to forty-five degree angle from your ribs.","Lower the dumbbells under control until the handles are level with your lower chest.","Press the dumbbells upward and slightly inward, locking out your arms while maintaining the supinated wrist orientation.","Pause briefly at full lockout before beginning the next descent."],"breathing":"Inhale as you lower the weights toward your lower chest; exhale forcefully as you press them to lockout.","cues":["Keep your palms facing you throughout the lift","Tuck elbows toward your ribs","Drive through your palms and keep wrists rigid"],"common_faults":[{"fault":"Flaring the elbows outward away from the body.","correction":"Keep elbows tucked close to the ribcage to maintain the mechanical advantage and protect the shoulders."},{"fault":"Letting the wrists collapse backward into hyperextension.","correction":"Squeeze the handles tightly and keep knuckles stacked directly over wrists and forearms."},{"fault":"Accidentally rotating to a neutral or pronated grip during the press.","correction":"Actively maintain the underhand grip orientation from the bottom of the movement through full lockout."}],"safety":{"precautions":["Start with lighter dumbbells than your standard bench press to master the wrist and elbow tracking."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Reverse-Grip Bench Press","previous_ids":["oec:db-underhand-bench-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: DB Underhand bench press","url":"https://wger.de/en/exercise/1497/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-reverse-grip-bench-press"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"incline_degrees":0,"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dumbbell bench press variation performed with palms facing the face to shift emphasis toward the upper chest and triceps while easing shoulder stress."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Underhand Dead Row","kind":"common"},{"text":"Underhand Dumbbell Row","kind":"common"},{"text":"Reverse-Grip Dumbbell Row","kind":"common"},{"text":"Dumbbell Supinated Row","kind":"common"},{"text":"Supinated Dumbbell Bent-Over Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","hinge","anti-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1463"},"id":"oec:dumbbell-reverse-grip-row","instructions":{"setup":["Stand tall holding a dumbbell in each hand with your palms facing forward (supinated grip).","Set your feet hip-width apart with a soft bend in your knees.","Hinge forward at your hips, pushing your hips back while keeping your spine neutral until your torso is roughly 45 degrees to nearly parallel to the floor.","Let the dumbbells hang straight down below your shoulders with your arms extended."],"steps":["Initiate the pull by driving your elbows back toward your hips, keeping them tucked close to your torso.","Continue rowing until the dumbbells reach your lower rib cage and your shoulder blades retract.","Pause briefly at the top to feel a full contraction in your lats and mid-back.","Lower the dumbbells under control until your arms are fully extended, allowing the scapulae to protract slightly before starting the next rep."],"breathing":"Inhale as you lower the weights to the hang position; exhale as you pull your elbows back and squeeze your back.","cues":["Drive your elbows to your hips.","Keep palms turned away from your body throughout.","Keep your chest broad and spine flat.","Do not swing your torso to initiate the pull."],"common_faults":[{"fault":"Rounding the lumbar or thoracic spine under load.","correction":"Brace your core, hinge deeply at the hips, and maintain a flat, neutral back throughout the set."},{"fault":"Flaring the elbows out wide away from the body.","correction":"Keep your elbows tracking tight along your sides to properly target the lats and protect the shoulders."},{"fault":"Using hip extension and momentum to heave the weights upward.","correction":"Keep your torso angle fixed and pull purely through the arms and upper back muscles."}],"safety":{"precautions":["Avoid this unsupported variation if suffering from acute lower back pain; consider a chest-supported alternative instead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Reverse-Grip Row","previous_ids":["oec:dumbbell-underhand-dead-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Underhand Dead Row","url":"https://wger.de/en/exercise/1463/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-reverse-grip-row"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over dumbbell row performed with a supinated grip to emphasize the lower lats and biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Roman Chair RDL","kind":"common"},{"text":"Roman Chair Romanian Deadlift","kind":"common"},{"text":"Dumbbell 45-Degree Hip Extension","kind":"common"},{"text":"Dumbbell Roman Chair Back Extension","kind":"common"},{"text":"Dumbbell 45-Degree Back Extension","kind":"common"},{"text":"Dumbbell Hyperextension","kind":"common"},{"text":"roman chair RDLS","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["roman-chair","ghd"],["dumbbell"]]},"external_ids":{"wger":"2639"},"id":"oec:dumbbell-roman-chair-hip-extension","instructions":{"setup":["Position yourself on a Roman chair or 45-degree hyperextension apparatus with your feet flat against the footplate and your Achilles tendons secured under the ankle pads.","Adjust the pelvic pad height so the top edge rests just below your hip crease, allowing full forward flexion without restricting hip movement.","Grasp a dumbbell in each hand with your arms hanging naturally perpendicular to your torso."],"steps":["Lock your spine into neutral alignment and brace your core.","Lower your torso by hinging strictly at your hips, allowing the dumbbells to hang toward the floor until you feel a deep stretch in your hamstrings.","Drive your hips firmly into the support pad to reverse the movement, contracting your glutes and hamstrings to return your torso into alignment with your legs.","Pause briefly at the top without hyperextending your lower back before beginning the next repetition."],"breathing":"Inhale as you hinge forward under control, and exhale as you extend your hips back to the starting position.","cues":["Hinge at the hips, not the waist.","Drive your hips into the pad.","Keep your spine rigid and neutral."],"common_faults":[{"fault":"Rounding or hyperextending the lower back rather than hinging at the hips.","correction":"Keep your spine locked in neutral throughout the movement; all movement should occur at the hip joint."},{"fault":"Pad set too high, blocking hip flexion.","correction":"Lower the support pad so it sits below the anterior superior iliac spine (hip bones), leaving the hip crease completely free to pivot."},{"fault":"Using momentum to swing the torso up.","correction":"Control the descent and initiate the ascent through deliberate contraction of the glutes and hamstrings."}],"safety":{"precautions":["Ensure the locking pin of the apparatus is completely engaged before loading weight.","Avoid hyperextending the lumbar spine at the peak of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Roman Chair Hip Extension","previous_ids":["oec:roman-chair-rdls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: roman chair RDLS","url":"https://wger.de/en/exercise/2639/view-base","license":"CC-BY-SA-4.0","author":"kbk"}]},"relations":[{"type":"progression-of","target":"oec:back-extension"},{"type":"substitute-for","target":"oec:ghd-hip-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A posterior chain exercise performed on a Roman chair or 45-degree bench holding dumbbells, hinging at the hips with a neutral spine to target the glutes and hamstrings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell RDL","kind":"abbreviation"},{"text":"DB Romanian Deadlift","kind":"abbreviation"},{"text":"DB RDL","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["dumbbell"]]},"external_ids":{"wger":"1652"},"id":"oec:dumbbell-romanian-deadlift","instructions":{"setup":["Stand upright holding a dumbbell in each hand in front of your thighs with an overhand or neutral grip.","Set your feet hip-width apart and unlock your knees slightly.","Pull your shoulders back and brace your core, maintaining a neutral spine."],"steps":["Initiate the movement by pushing your hips backward while keeping a soft bend in your knees.","Lower the dumbbells close along the front of your legs until you feel a strong stretch in your hamstrings, typically around mid-shin level.","Reverse the movement by driving your hips forward and contracting your glutes to return to a fully upright standing position."],"breathing":"Inhale and brace your core before descending, and exhale as you extend your hips back to the starting position.","cues":["Push your hips straight back to the wall behind you.","Keep the dumbbells skimming your legs.","Maintain soft knees without turning it into a squat."],"common_faults":[{"fault":"Rounding the lumbar spine to reach lower.","correction":"Stop descending when your hips stop moving backward; depth is dictated by hamstring flexibility, not by touching the floor."},{"fault":"Excessive knee bend turning the movement into a squat.","correction":"Keep the knee angle fixed throughout the descent and focus purely on hip displacement."},{"fault":"Allowing the dumbbells to drift away from the legs.","correction":"Engage your lats to keep the dumbbells pulled tight against your thighs and shins."}],"safety":{"precautions":["Avoid hyperextending your lower back at the top of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Romanian Deadlift","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Romanian Deadlift","url":"https://wger.de/en/exercise/1652/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:barbell-romanian-deadlift"},{"type":"substitute-for","target":"oec:barbell-romanian-deadlift"},{"type":"progression-of","target":"oec:bodyweight-hip-hinge"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bilateral hip-hinge variation performed with dumbbells that emphasizes the hamstrings and glutes through an extended eccentric range."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"scaption","kind":"common"},{"text":"dumbbell scapular plane raise","kind":"common"},{"text":"dumbbell scaption raise","kind":"common"},{"text":"full can exercise","kind":"common"},{"text":"45° lateral raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"supraspinatus","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"infraspinatus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation","hypertrophy"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1602,1754"},"id":"oec:dumbbell-scaption","instructions":{"setup":["Stand tall with feet shoulder-width apart and your core braced.","Hold a dumbbell in each hand at your sides with a neutral grip (thumbs pointing up or forward) and elbows slightly unlocked."],"steps":["Raise both dumbbells upward in the scapular plane, approximately 30 to 45 degrees forward of straight out to the sides.","Continue lifting until your hands reach shoulder height.","Pause briefly at the peak of the movement, maintaining control through the shoulder girdle.","Lower the dumbbells smoothly along the same diagonal path back to the starting position."],"breathing":"Exhale as you raise the dumbbells; inhale smoothly as you lower them.","cues":["Thumbs angled toward the ceiling.","Lift in a shallow V-shape.","Keep shoulders down away from your ears."],"common_faults":[{"fault":"Lifting strictly straight in front or directly out to the side.","correction":"Move along the natural scapular plane, roughly 30 to 45 degrees forward of the frontal plane."},{"fault":"Swinging the torso or using momentum to lift the weights.","correction":"Select lighter dumbbells and maintain a strict, stable upright posture."},{"fault":"Excessive shrugging of the upper traps at the top of the lift.","correction":"Keep your shoulder blades depressed and focus on upward rotation rather than pure shrugging."}],"safety":{"precautions":["Avoid using excessively heavy weights that cause form breakdown or impingement symptoms."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Scaption","previous_ids":["oec:45-lateral-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Scaption","url":"https://wger.de/en/exercise/1602/view-base","license":"CC-BY-SA-4.0","author":"zdelko"},{"title":"wger: 45° lateral raises","url":"https://wger.de/en/exercise/1754/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-front-raise"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A shoulder raise performed in the scapular plane with dumbbells to strengthen the deltoids, rotator cuff, and periscapular stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Trap Press","kind":"misspelling"},{"text":"Dumbbell Serratus Punch","kind":"common"},{"text":"Serratus Punch","kind":"common"},{"text":"Lying Scapular Press","kind":"common"},{"text":"Dumbbell Scapular Punch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation"],"movement_patterns":["horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench","mat"]]},"external_ids":{"wger":"1581"},"id":"oec:dumbbell-scapular-press","instructions":{"setup":["Lie flat on your back on a flat bench or mat with your feet firmly planted on the floor.","Hold a dumbbell in each hand and press them directly over your chest until your arms are fully extended.","Keep your wrists stacked over your shoulders with palms facing each other or facing slightly downward."],"steps":["Keeping your elbows fully locked, push the dumbbells directly toward the ceiling by protracting your shoulder blades off the bench.","Hold the peak contraction briefly at the top while feeling the muscles along the sides of your rib cage engage.","Lower the dumbbells in a controlled manner by retracting your shoulder blades back into the bench, keeping the arms straight throughout."],"breathing":"Exhale as you push your shoulder blades forward toward the ceiling, and inhale as you lower your shoulders back to the bench.","cues":["Punch toward the ceiling","Lock your elbows","Move only your shoulder blades"],"common_faults":[{"fault":"Bending the elbows during the movement, turning it into a press.","correction":"Keep your arms completely straight throughout the entire set so movement occurs only at the shoulder blades."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Keep your shoulders depressed away from your ears and focus on driving the shoulder blades forward around the ribs."}],"safety":{"precautions":["Use light to moderate weights to maintain strict control and avoid shoulder strain.","Do not allow the dumbbells to drift backwards over your face."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Scapular Press","previous_ids":["oec:trap-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Trap press","url":"https://wger.de/en/exercise/1581/view-base","license":"CC-BY-SA-4.0","author":"CptnFatbeard"}]},"relations":[{"type":"substitute-for","target":"oec:scapular-push-up"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"supine"},"status":"active","summary":"A supine isolation exercise that strengthens the serratus anterior by protracting the shoulder blades against dumbbell resistance with locked elbows."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell Calf Raise","kind":"common"},{"text":"Seated DB Calf Raise","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"toes","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["step","weight-plate","yoga-block"],"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"1620"},"id":"oec:dumbbell-seated-calf-raise","instructions":{"setup":["Sit upright on the edge of a flat bench with your knees bent at approximately 90 degrees.","Place the balls of your feet on the floor or an elevated block to allow for a full stretch.","Rest the dumbbells vertically or horizontally across your lower thighs just above the knees, holding them steady with your hands."],"steps":["Lower your heels as far as comfortably possible to achieve a deep stretch in the calves.","Drive through the balls of your feet to press your heels upward into full plantarflexion.","Pause briefly at the top contraction before lowering under control to the stretched position."],"breathing":"Exhale as you press upward onto the balls of your feet; inhale as you lower your heels back down.","cues":["Drive through the big toes","Pause at the bottom stretch","Control the descent"],"common_faults":[{"fault":"Bouncing out of the bottom stretch using Achilles tendon elasticity.","correction":"Pause for one to two seconds in the stretched position before initiating the upward drive."},{"fault":"Cutting the range of motion short at the top or bottom.","correction":"Achieve full dorsiflexion at the bottom and push as high as possible onto the balls of your feet at the top."}],"safety":{"precautions":["Ensure dumbbells are held securely to prevent them from rolling off the thighs during the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Seated Calf Raise","previous_ids":["oec:seated-dumbbell-calf-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Dumbbell Calf Raise","url":"https://wger.de/en/exercise/1620/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"substitute-for","target":"oec:machine-seated-calf-raise"},{"type":"variation-of","target":"oec:machine-seated-calf-raise"}],"setup":{"load_position":"at-sides","position":"seated","range":"full"},"status":"active","summary":"An ankle plantarflexion isolation exercise performed while seated with dumbbells resting on the thighs to preferentially target the soleus muscle."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell External Rotation","kind":"common"},{"text":"Dumbbell External Rotation on Knee","kind":"common"},{"text":"Poliquin External Rotation","kind":"common"},{"text":"External Rotation Stretch","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation","internal-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation","hypertrophy"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1835"},"id":"oec:dumbbell-seated-external-rotation","instructions":{"setup":["Sit on a flat bench or the floor with one knee raised and bent to approximately 90 degrees.","Hold a light dumbbell in the working hand and rest the elbow on top of the raised knee.","Position your upper arm perpendicular to your torso and bend the elbow to a fixed 90-degree angle."],"steps":["Maintain a stable, upright posture and stabilize the shoulder blade.","Rotate your shoulder to raise the dumbbell upward until your forearm is vertical.","Pause briefly at the top of the movement.","Slowly lower the dumbbell back down under control until your forearm is roughly parallel to the ground.","Complete the set and repeat on the opposite side."],"breathing":"Exhale as you rotate the weight upward and inhale as you lower it under control.","cues":["Keep the elbow pinned to the knee","Pivot cleanly through the shoulder","Maintain a strict 90-degree elbow bend"],"common_faults":[{"fault":"Extending the elbow instead of rotating the shoulder","correction":"Lock the elbow at 90 degrees throughout the entire repetition so only the shoulder rotates."},{"fault":"Shrugging the shoulder or using excessive body English to lift the weight","correction":"Keep your shoulder blade retracted and depressed, and choose a lighter load."},{"fault":"Rushing through the eccentric phase","correction":"Lower the dumbbell smoothly over two to three seconds to maintain constant muscular tension."}],"safety":{"precautions":["Start with very light weights, as the external rotators are small muscles prone to strain when overloaded."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Seated External Rotation","previous_ids":["oec:external-rotation-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: External Rotation Stretch","url":"https://wger.de/en/exercise/1835/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-external-rotation"},{"type":"substitute-for","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:cable-shoulder-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-side-lying-external-rotation"},{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"A unilateral rotator cuff exercise performed seated with the elbow braced on the knee to isolate shoulder external rotators."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated rear delt rise","kind":"misspelling"},{"text":"Seated dumbbell rear delt fly","kind":"common"},{"text":"Seated dumbbell rear lateral raise","kind":"common"},{"text":"Seated bent-over dumbbell reverse fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"1098"},"id":"oec:dumbbell-seated-rear-delt-raise","instructions":{"setup":["Sit on the edge of a flat bench with your feet flat on the floor and close together.","Hold a dumbbell in each hand, then hinge forward at the hips until your torso rests on or near your thighs, letting your arms hang down beside your calves with a slight bend in the elbows."],"steps":["Maintain a fixed slight bend in your elbows and brace your core.","Raise the dumbbells outward and upward in a wide arc until your upper arms are roughly parallel to the floor.","Pause briefly at the peak of the contraction, focusing on squeezing the rear shoulders.","Lower the dumbbells under control along the same path back to the starting position."],"breathing":"Exhale as you raise the dumbbells out to the sides, and inhale as you lower them with control.","cues":["Lead with your elbows, not your hands.","Reach wide toward the walls rather than just pulling back.","Keep your torso still and avoid swinging your back up."],"common_faults":[{"fault":"Swinging the upper body to create momentum.","correction":"Keep your torso pinned to your thighs and use lighter dumbbells to isolate the posterior deltoids."},{"fault":"Excessive elbow bending turning the movement into a row.","correction":"Lock a slight bend in your elbows and maintain that exact angle throughout the entire repetition."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Keep your shoulder blades depressed away from your ears to prevent overusing the upper trapezius."}],"safety":{"precautions":["Select moderate to light loads; overloading rear delt raises frequently compromises form and strains the neck or lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Seated Rear Delt Raise","previous_ids":["oec:seated-rear-delt-rise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated rear delt rise","url":"https://wger.de/en/exercise/1098/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"regression-of","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:seated-bent-over-dumbbell-rear-delt-raise"},{"type":"substitute-for","target":"oec:seated-dumbbell-bent-over-lateral-raise"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Shrug","kind":"abbreviation"},{"text":"Dumbbell Shoulder Shrug","kind":"common"},{"text":"Shrugs, Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["elevation","depression"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["dumbbell"]]},"external_ids":{"wger":"572"},"id":"oec:dumbbell-shrug","instructions":{"setup":["Stand upright holding a dumbbell in each hand at your sides using a neutral grip.","Position your feet hip-width apart with a slight bend in your knees and your core braced.","Allow the shoulders to hang down naturally into full scapular depression."],"steps":["Elevate your shoulders straight up toward your ears as high as possible without bending your elbows.","Pause briefly at the top to accentuate the peak contraction in the upper traps.","Lower the dumbbells under control back to the starting position, feeling a full stretch at the bottom."],"breathing":"Inhale before elevating the shoulders, and exhale as you lower the weight or complete the rep.","cues":["Shrug straight up, not backward.","Keep arms completely straight.","Pause and squeeze at the top."],"common_faults":[{"fault":"Rolling the shoulders in a circle at the top.","correction":"Move strictly up and down in a straight vertical path to avoid excessive glenohumeral stress."},{"fault":"Bending the elbows to pull the weight higher.","correction":"Keep the arms long and loose like ropes; move the load solely through scapular elevation."},{"fault":"Poking the chin forward during the shrug.","correction":"Maintain a neutral neck and pack your chin throughout the set."}],"safety":{"precautions":["Use lifting straps if grip fatigue limits upper trapezius recruitment, rather than compromising form."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Shrug","previous_ids":["oec:shrugs-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shrugs, Dumbbells","url":"https://wger.de/en/exercise/572/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-shrug"},{"type":"substitute-for","target":"oec:barbell-shrug"},{"type":"substitute-for","target":"oec:smith-machine-shrug"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing upper-back isolation exercise targeting the upper trapezius by elevating the shoulders against dumbbell resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Crunch","kind":"common"},{"text":"Standing Dumbbell Side Bend","kind":"common"},{"text":"Dumbbell Side Flexion","kind":"common"},{"text":"Side bends","kind":"common"},{"text":"Side Dumbbell Trunk Flexion","kind":"common"},{"text":"Side bend","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["lateral-flexion"]},{"joint":"thoracic-spine","actions":["lateral-flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["lateral-flexion"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["kettlebell","weight-plate"],"required":[["dumbbell"]]},"external_ids":{"wger":"576,577,1188,1650"},"id":"oec:dumbbell-side-bend","instructions":{"setup":["Stand upright with your feet hip-width apart and knees soft.","Hold a dumbbell in one hand at your side with an arm hanging straight and a neutral grip.","Place your free hand behind your head or resting on your opposite hip."],"steps":["Keeping your hips square and shoulders facing forward, slowly bend your torso laterally toward the weighted side until you feel a gentle stretch in the opposite flank.","Contract the obliques on the unweighted side to pull your torso smoothly back to the upright position.","Optionally continue slightly past vertical into a modest lateral contraction, then return to center under control.","Complete all repetitions on one side before switching the dumbbell to the opposite hand."],"breathing":"Inhale as you laterally lower the weight down the side of your thigh, and exhale as you contract your obliques to return upright.","cues":["Bend directly sideways without leaning forward or twisting.","Move strictly from the spine while keeping your pelvis stationary.","Pull with your opposite waist to stand tall."],"common_faults":[{"fault":"Holding dumbbells in both hands simultaneously, which creates a counterbalance and eliminates tension on the target muscles.","correction":"Hold only one dumbbell at a time so your lateral core must work against an asymmetrical load."},{"fault":"Rotating the hips or flexing forward at the waist during the bend.","correction":"Move strictly within the frontal plane as if sliding your back along a flat wall."},{"fault":"Using excessive momentum or over-bending past an active, pain-free range of motion.","correction":"Use a controlled tempo and lower the dumbbell only as far as comfortable lateral spinal flexion allows."}],"safety":{"precautions":["Avoid aggressive overbending or bouncing at the bottom of the movement to protect the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Side Bend","previous_ids":["oec:side-crunch","oec:side-dumbbell-trunk-flexion","oec:side-bend"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Crunch","url":"https://wger.de/en/exercise/576/view-base","license":"CC-BY-SA-3.0","author":"kwrindy"},{"title":"wger: Side Dumbbell Trunk Flexion","url":"https://wger.de/en/exercise/577/view-base","license":"CC-BY-SA-3.0","author":"GiglioRosso"},{"title":"wger: Side bend","url":"https://wger.de/en/exercise/1188/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Dumbbell Side Bend","url":"https://wger.de/en/exercise/1650/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"substitute-for","target":"oec:machine-side-bend"},{"type":"progression-of","target":"oec:standing-side-crunch"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"suitcase","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing lateral trunk exercise targeting the obliques and quadratus lumborum by flexing and extending the spine laterally against single-sided resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side-Lying Dumbbell External Rotation","kind":"common"},{"text":"Side-Lying External Rotation","kind":"common"},{"text":"Lying Rotator Cuff Exercise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"406,578"},"id":"oec:dumbbell-side-lying-external-rotation","instructions":{"setup":["Lie on your side on a mat or flat bench with your working arm on top.","Support your head with your bottom arm or a small pillow to keep the neck neutral.","Bend the elbow of your working arm to 90 degrees and pin the upper arm against your flank.","Grasp a light dumbbell with a neutral grip so your forearm rests across your abdomen."],"steps":["Keeping your elbow pinned firmly to your side at 90 degrees, rotate your forearm upward toward the ceiling.","Pause briefly at the top of the movement without letting your torso roll backward.","Slowly lower the dumbbell back across your abdomen under complete control.","Complete all repetitions on one side before switching to the other."],"breathing":"Exhale as you rotate the weight upward; inhale as you lower it back to your stomach.","cues":["Keep the elbow pinned to your side.","Rotate from the shoulder, not the wrist.","Do not roll your chest open toward the ceiling."],"common_faults":[{"fault":"Allowing the elbow to drift away from the torso during rotation.","correction":"Place a rolled towel between your elbow and ribcage and keep it pressed in place throughout the set."},{"fault":"Rolling the torso backward to cheat the weight up.","correction":"Keep your hips and shoulders stacked vertically and only move through the shoulder joint."},{"fault":"Extending or flexing the wrist to simulate more range of motion.","correction":"Keep the wrist rigid in a neutral alignment throughout the repetition."}],"safety":{"precautions":["Use very light resistance; the rotator cuff muscles are small and easily strained."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Side-Lying External Rotation","previous_ids":["oec:lying-rotator-cuff-exercise","oec:side-lying-external-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Rotator Cuff Exercise","url":"https://wger.de/en/exercise/406/view-base","license":"CC-BY-SA-4.0","author":"Trix"},{"title":"wger: Side-lying External Rotation","url":"https://wger.de/en/exercise/578/view-base","license":"CC-BY-SA-4.0","author":"apeschel"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-external-rotation"},{"type":"substitute-for","target":"oec:side-lying-dumbbell-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-seated-external-rotation"},{"type":"substitute-for","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:cable-shoulder-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"side-lying"},"status":"active","summary":"An isolated rotator cuff exercise performed lying on one side to strengthen the infraspinatus and teres minor against gravity."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side-Lying Dumbbell Internal Rotation","kind":"common"},{"text":"Side-Lying Internal Rotation","kind":"common"},{"text":"Dumbbell Side-Lying Shoulder Internal Rotation","kind":"common"},{"text":"Side-Laying Interior Rotation","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"subscapularis","role":"prime-mover"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"teres-major","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["internal-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"],["bench"]]},"external_ids":{"wger":"1582"},"id":"oec:dumbbell-side-lying-internal-rotation","instructions":{"setup":["Lie on your side on a flat bench with your bottom arm bent at a 90-degree angle at the elbow.","Position yourself near the edge so your bottom forearm can hang freely below the bench level.","Grasp a light dumbbell with a neutral grip in the bottom hand and keep the elbow tucked close against your side."],"steps":["Lower the dumbbell under control toward the floor by externally rotating the shoulder as far as comfortably tolerated.","Rotate the upper arm internally to pull the dumbbell up toward your abdomen until the forearm is perpendicular to the floor.","Pause briefly at the top to contract the internal rotators without twisting your torso.","Lower the dumbbell smoothly back to the starting stretch."],"breathing":"Inhale as you lower the weight toward the floor; exhale as you rotate the dumbbell upward toward your stomach.","cues":["Keep the elbow pinned to your ribcage","Rotate smoothly without rocking your torso","Move the forearm like a door on a hinge"],"common_faults":[{"fault":"Rolling the torso backward or forward to move the weight.","correction":"Keep your hips and shoulders stacked vertically throughout the entire movement."},{"fault":"Extending or flexing the elbow during rotation.","correction":"Maintain a strict 90-degree bend at the elbow so movement only occurs at the glenohumeral joint."},{"fault":"Using excessively heavy weight.","correction":"Select very light dumbbells; the rotator cuff muscles respond best to controlled, high-quality contractions."}],"safety":{"precautions":["Avoid forcing end-range external rotation if you experience anterior shoulder pain or impingement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Side-Lying Internal Rotation","previous_ids":["oec:side-laying-interior-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side-laying interior rotation","url":"https://wger.de/en/exercise/1582/view-base","license":"CC-BY-SA-4.0","author":"CptnFatbeard"}]},"relations":[{"type":"substitute-for","target":"oec:cable-shoulder-internal-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"side-lying"},"status":"active","summary":"A unilateral isolation exercise targeting the subscapularis and anterior shoulder stabilizers to build rotator cuff strength and joint integrity."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Glute Bridge Single-Arm Press","kind":"common"},{"text":"Single-Arm Dumbbell Glute Bridge Press","kind":"common"},{"text":"One-Arm Glute Bridge Floor Press","kind":"common"},{"text":"Single-Arm Glute Bridge Floor Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1686"},"id":"oec:dumbbell-single-arm-glute-bridge-press","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and feet planted flat on the floor hip-width apart.","Hold a dumbbell in one hand directly above your chest with your arm extended and your non-working arm extended out to the side for support.","Drive through your heels and squeeze your glutes to raise your hips into a full glute bridge, forming a straight line from your shoulders to your knees."],"steps":["Maintain the static glute bridge and braced core throughout the set.","Inhale as you lower the dumbbell with control, tucking your elbow at roughly a 45-degree angle until your upper arm gently taps the floor.","Pause briefly without resting the weight on the floor.","Exhale as you press the dumbbell back up to full lockout over your chest, resisting any rotational twist in your hips or torso.","Complete all repetitions on one side before lowering your hips or switching hands."],"breathing":"Inhale as you lower the dumbbell toward the floor, and exhale forcefully as you press the weight back to the top.","cues":["Keep hips level and glutes squeezed tight.","Punch the ceiling without letting your torso rotate.","Gently tap the floor with your tricep, do not slam it."],"common_faults":[{"fault":"Sagging or twisting hips during the press.","correction":"Squeeze both glutes equally and brace your abdomen to keep the pelvis completely level."},{"fault":"Flaring the working elbow excessively out to ninety degrees.","correction":"Keep the elbow tucked at approximately 45 degrees relative to your torso to protect the shoulder."},{"fault":"Bouncing the elbow off the floor to initiate the press.","correction":"Lower under control, pause lightly on the floor, and press up using muscular force."}],"safety":{"precautions":["Lower the dumbbell safely to your hip or floor before coming out of the bridge at the end of the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Single-Arm Glute Bridge Press","previous_ids":["oec:glute-bridge-single-arm-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute Bridge Single-Arm Press","url":"https://wger.de/en/exercise/1686/view-base","license":"CC-BY-SA-4.0","author":"meldun"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-floor-press"},{"type":"progression-of","target":"oec:dumbbell-floor-press"}],"setup":{"grip":{"orientation":"neutral"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral floor press performed while holding an isometric glute bridge, challenging chest and triceps strength alongside core anti-rotation and posterior chain stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Dumbbell Deadlift","kind":"common"},{"text":"Dumbbell Single-Leg Romanian Deadlift","kind":"common"},{"text":"Single-Leg Dumbbell RDL","kind":"abbreviation"},{"text":"Dumbbell SLDL","kind":"abbreviation"},{"text":"Single-Leg Deadlift with Dumbbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"gluteus-minimus","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","balance"],"movement_patterns":["hinge","balance"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1736"},"id":"oec:dumbbell-single-leg-deadlift","instructions":{"setup":["Stand tall holding a dumbbell in each hand (or a single dumbbell held in the hand opposite the working leg).","Shift your weight onto the working foot, keeping a soft bend in that knee.","Engage your core, pull your shoulder blades down, and lift the non-working foot slightly off the floor."],"steps":["Hinge at the hips, driving your non-working leg straight back behind you as your torso lowers forward.","Keep the dumbbells close to your standing leg and your pelvis squared toward the floor.","Descend until your torso and back leg form a straight line roughly parallel to the ground, or until you feel a strong stretch in the standing hamstring without rounding your lower back.","Drive through the midfoot and heel of the standing leg, extending the hip to return to the upright starting position."],"breathing":"Inhale and brace your core before initiating the hinge, then exhale as you extend the hip to return to standing.","cues":["Reach the back heel to the wall behind you.","Keep your hips level like headlights facing the floor.","Soft knee, push the hip straight back."],"common_faults":[{"fault":"Rotating the pelvis open toward the free leg during the descent.","correction":"Point the toes of your floating leg straight down toward the floor to keep the pelvis square."},{"fault":"Rounding the lumbar or thoracic spine to reach the dumbbells lower.","correction":"Maintain a flat back and only descend as far as hamstring flexibility allows while keeping spine neutral."},{"fault":"Locking out the standing knee completely.","correction":"Maintain a slight 15- to 20-degree knee bend throughout the entire movement to load the hamstrings and glutes safely."}],"safety":{"precautions":["Clear the floor space around you in case you lose balance and need to step down."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Single-Leg Deadlift","previous_ids":["oec:single-leg-deadlift-with-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Leg Deadlift with Dumbbell","url":"https://wger.de/en/exercise/1736/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:single-leg-romanian-deadlift"},{"type":"variation-of","target":"oec:dumbbell-romanian-deadlift"},{"type":"substitute-for","target":"oec:kettlebell-single-leg-deadlift"},{"type":"progression-of","target":"oec:single-leg-romanian-deadlift"}],"setup":{"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral hip hinge performed on one leg with dumbbells to develop hamstring strength, glute power, and balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell One-Leg Hip Thrust","kind":"common"},{"text":"Single-Leg Dumbbell Hip Thrust","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"synergist"},{"muscle":"semitendinosus","role":"synergist"},{"muscle":"semimembranosus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell"],["bench","plyo-box"]]},"external_ids":{"wger":"1234"},"id":"oec:dumbbell-single-leg-hip-thrust","instructions":{"setup":["Sit on the floor with your upper back resting across the edge of a stable weight bench at roughly mid-scapula level.","Place a dumbbell across the hip crease of your working leg, holding it securely with both hands.","Plant the working foot flat on the floor so your shin will be roughly vertical at full hip extension.","Lift the non-working leg off the ground, flexing the hip and knee to roughly ninety degrees."],"steps":["Drive through the heel and midfoot of the working leg to thrust your hips upward until full extension.","Squeeze your glute hard at the top, maintaining a neutral lumbar spine and keeping the pelvis level.","Lower your hips under control by hinging at the hip until they lightly hover off the floor or touch down.","Repeat for the desired number of reps, then switch sides."],"breathing":"Inhale as you lower your hips; exhale and brace as you drive the weight up into full extension.","cues":["Drive through the working heel.","Keep ribs down and chin tucked.","Lock out the hip, not the lower back.","Do not let the non-working hip dip."],"common_faults":[{"fault":"Hyperextending the lower back at the top.","correction":"Keep your ribcage drawn down, tuck your chin slightly, and focus on posterior pelvic tilt to finish with glute contraction."},{"fault":"Pelvis tilting or rotating during the movement.","correction":"Brace the core and engage the glute medius to keep both hip bones parallel to the floor throughout the rep."},{"fault":"Placing the foot too far forward or too close to the bench.","correction":"Adjust foot placement so the shin is vertical (perpendicular to the floor) at the top of the thrust."}],"safety":{"precautions":["Ensure the bench is stable and pushed against a secure wall or heavy rack so it does not slide backward.","Hold the dumbbell firmly against the hip crease throughout the set to prevent it from shifting or falling."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Single-Leg Hip Thrust","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Single-leg Hip Thrust","url":"https://wger.de/en/exercise/1234/view-base","license":"CC-BY-SA-4.0","author":"carlos3c"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-hip-thrust"},{"type":"progression-of","target":"oec:single-leg-glute-bridge"},{"type":"substitute-for","target":"oec:dumbbell-hip-thrust"},{"type":"substitute-for","target":"oec:barbell-hip-thrust"}],"setup":{"load_position":"hip","position":"supine","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral hip extension exercise performed with the upper back supported on a bench and a dumbbell resting across the working hip to build glute strength and stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Dumbbell Snatch","kind":"common"},{"text":"One-Arm Dumbbell Snatch","kind":"common"},{"text":"DB Snatch","kind":"abbreviation"},{"text":"Dumbbell Power Snatch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"deltoid","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["power","olympic-weightlifting","conditioning","strength"],"movement_patterns":["olympic-lift","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"unilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1947"},"id":"oec:dumbbell-snatch","instructions":{"setup":["Place a dumbbell on the floor between your feet.","Stand with feet shoulder-width apart and toes pointed slightly outward.","Hinge at your hips and bend your knees to reach down and grasp the dumbbell handle with an overhand grip.","Flatten your back, brace your core, and keep your chest lifted with your non-working arm extended out for balance."],"steps":["Drive aggressively through the floor by extending your ankles, knees, and hips simultaneously.","As full extension is achieved, shrug the working shoulder and allow the dumbbell to travel upward close to your torso with a high elbow.","Quickly drop under the rising dumbbell into a partial squat, rotating your hand underneath to punch the weight toward the ceiling.","Receive the dumbbell with a locked elbow directly over your shoulder, hip, and midfoot.","Stand fully upright to complete the repetition, then safely lower the dumbbell to the floor or hang position under control."],"breathing":"Inhale deeply and brace your core before initiating the pull, then exhale sharply as you punch the dumbbell to full lockout overhead.","cues":["Jump and punch.","Keep the weight close like zipping up a jacket.","Drive with the hips, not the arm."],"common_faults":[{"fault":"Swinging the dumbbell outward like a kettlebell swing.","correction":"Lead with the elbow and keep the dumbbell path vertical and close to your body."},{"fault":"Pressing the weight out with the arm rather than using lower-body momentum.","correction":"Ensure explosive hip and knee extension creates the upward velocity before dropping underneath the weight."},{"fault":"Rounding the lumbar spine when lifting the dumbbell from the floor.","correction":"Hinge properly at the hips, bend your knees, and set a flat back with engaged lats before lifting."}],"safety":{"precautions":["Clear the surrounding floor space of obstacles.","Avoid letting the non-working hand rest on your knee or thigh for leverage."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Snatch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: dumbbell snatch","url":"https://wger.de/en/exercise/1947/view-base","license":"CC-BY-SA-4.0","author":"Aleid"}]},"relations":[{"type":"variation-of","target":"oec:barbell-snatch"},{"type":"regression-of","target":"oec:barbell-snatch"},{"type":"substitute-for","target":"oec:barbell-snatch"},{"type":"part-of","target":"oec:dumbbell-devil-press"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An explosive unilateral exercise in which a dumbbell is propelled from the floor to an overhead lockout in one continuous motion using triple extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Spider Curl","kind":"common"},{"text":"Prone Incline Dumbbell Curl","kind":"common"},{"text":"Chest-Supported Dumbbell Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["supination"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1465"},"id":"oec:dumbbell-spider-curl","instructions":{"setup":["Set an adjustable bench to an incline of approximately 45 degrees.","Straddle the bench and lie prone with your chest securely supported against the pad and your feet firmly planted on the floor.","Grasp a dumbbell in each hand with an underhand (supinated) grip, letting your arms hang perpendicular to the floor."],"steps":["Keeping your upper arms stationary and perpendicular to the floor, curl the dumbbells upward by flexing at the elbows.","Continue raising the weights until your biceps are fully contracted, pausing briefly at the peak contraction.","Lower the dumbbells smoothly back down under control until your elbows are fully extended."],"breathing":"Exhale as you curl the dumbbells toward your shoulders and inhale as you lower them.","cues":["Keep upper arms pinned perpendicular to the floor.","Squeeze biceps hard at the peak.","Control the descent without swinging."],"common_faults":[{"fault":"Swinging the upper arms backward during the curl to generate momentum.","correction":"Keep the humerus vertical throughout the repetition, flexing only at the elbow joint."},{"fault":"Hyperextending the neck to look up while performing the movement.","correction":"Maintain a neutral cervical spine by gazing slightly forward and down toward the floor."}],"safety":{"precautions":["Ensure the bench angle is securely locked before lying against it."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Spider Curl","previous_ids":["oec:spider-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Spider Curl","url":"https://wger.de/en/exercise/1465/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:ez-bar-close-grip-spider-curl"},{"type":"substitute-for","target":"oec:dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-concentration-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"incline_degrees":45,"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A chest-supported curl performed prone on an incline bench to isolate the elbow flexors with the upper arms hanging vertically."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Split Squat","kind":"abbreviation"},{"text":"Static Lunge with Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1366"},"id":"oec:dumbbell-split-squat","instructions":{"setup":["Hold a dumbbell in each hand with arms hanging naturally at your sides in a neutral grip.","Step one foot forward and one foot back into a staggered stance, keeping feet hip-width apart for balance.","Distribute the majority of your body weight onto the front foot while balancing on the ball of the rear foot."],"steps":["Lower your hips straight down by bending both knees simultaneously until the back knee hovers just above the floor.","Keep your torso upright or with a slight natural forward lean while keeping the front heel firmly planted.","Drive through the front midfoot and heel to extend the hip and knee, returning to the starting position without moving your feet.","Complete the prescribed repetitions, then switch legs and repeat."],"breathing":"Inhale as you lower your body toward the floor, and exhale forcefully as you drive back up to the starting position.","cues":["Drop the back knee straight down.","Keep feet on train tracks, not a tightrope.","Drive through the front heel."],"common_faults":[{"fault":"Placing the feet in a straight line, compromising lateral balance.","correction":"Maintain hip-width spacing between the front and back foot throughout the movement."},{"fault":"Pushing the front knee excessively forward and letting the front heel lift off the ground.","correction":"Focus on lowering the hips down rather than drifting forward, keeping the front foot flat."},{"fault":"Slamming the rear knee into the floor.","correction":"Control the descent and stop when the back knee is an inch or two above the ground."}],"safety":{"precautions":["Ensure clear floor space around you in case you need to drop the dumbbells or step out of the stance.","Do not allow the front knee to collapse inward during the descent or ascent."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Dumbbell Split Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Split Squat","url":"https://wger.de/en/exercise/1366/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:dumbbell-bulgarian-split-squat"},{"type":"substitute-for","target":"oec:dumbbell-lunge"},{"type":"substitute-for","target":"oec:dumbbell-reverse-lunge"},{"type":"substitute-for","target":"oec:smith-machine-split-squat"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise performed with feet fixed in a staggered stance while holding dumbbells at the sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Calf Raise","kind":"common"},{"text":"Standing DB Calf Raise","kind":"abbreviation"},{"text":"Dumbbell or Machine Calf Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["step","weight-plate"],"required":[["dumbbell"]]},"external_ids":{"wger":"2644"},"id":"oec:dumbbell-standing-calf-raise","instructions":{"setup":["Hold a dumbbell in each hand with arms hanging naturally at your sides.","Stand tall with feet hip-width apart and toes pointing straight ahead, optionally placing the balls of your feet on a raised ledge or weight plate for greater range of motion.","Keep your knees straight but unlocked and maintain an upright torso."],"steps":["Press through the balls of your feet to raise your heels as high as possible.","Pause briefly at the top of the contraction, squeezing your calf muscles.","Lower your heels under control back to the starting position until you feel a full stretch."],"breathing":"Exhale as you press up onto your toes; inhale as you slowly lower your heels.","cues":["Push straight up through the big toes.","Control the descent; do not bounce out of the bottom.","Keep the knees stable without bending them to generate momentum."],"common_faults":[{"fault":"Bouncing at the bottom of the movement.","correction":"Pause for a split second at the bottom stretch before initiating the next repetition to eliminate the stretch reflex."},{"fault":"Bending the knees to assist the lift.","correction":"Keep the knees extended throughout to maintain tension on the gastrocnemius."},{"fault":"Rolling onto the outer edges of the feet.","correction":"Drive primarily through the balls of the feet and big toes to keep ankle alignment neutral."}],"safety":{"precautions":["If performing off an elevated surface, ensure the ledge is stable to prevent slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Standing Calf Raise","previous_ids":["oec:dumbbell-or-machine-calf-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell or Machine Calf Raise","url":"https://wger.de/en/exercise/2644/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:standing-calf-raise"},{"type":"progression-of","target":"oec:standing-calf-raise"},{"type":"variation-of","target":"oec:dumbbell-calf-raise"},{"type":"substitute-for","target":"oec:machine-standing-calf-raise"},{"type":"substitute-for","target":"oec:leg-press-calf-raise"},{"type":"substitute-for","target":"oec:hack-squat-calf-raise"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A lower-leg isolation exercise performed by holding dumbbells at your sides and elevating your heels to strengthen the calves."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Sumo Deadlift","kind":"abbreviation"},{"text":"Sumo Dumbbell Deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"trapezius-upper","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["yoga-block","step"],"required":[["dumbbell"]]},"external_ids":{"wger":"1088"},"id":"oec:dumbbell-sumo-deadlift","instructions":{"setup":["Stand over a dumbbell set vertically on the floor with your feet wider than shoulder-width apart and toes pointed out at roughly 30 to 45 degrees.","Hinge at your hips and bend your knees while keeping your chest lifted and spine neutral.","Grasp the top weighted end of the dumbbell firmly with both hands using an overhand or interlocking grip."],"steps":["Brace your core, engage your lats, and push the floor away through your midfoot and heels.","Extend your knees and hips simultaneously to stand tall, keeping the dumbbell close to your center of gravity.","Squeeze your glutes at the top of the movement without hyperextending your lower back.","Hinge at the hips and bend the knees tracking in line with your toes to lower the dumbbell under control back to the floor."],"breathing":"Inhale and brace your abdomen before initiating the pull, hold your breath through the hardest part of the lift, and exhale as you reach lockout.","cues":["Push the floor apart.","Keep your chest proud.","Knees track over toes."],"common_faults":[{"fault":"Knees collapsing inward during the ascent.","correction":"Actively push your knees outward in the direction of your angled toes throughout the entire lift."},{"fault":"Rounding the spine to reach the dumbbell.","correction":"Maintain a flat back by sitting the hips down and back; elevate the dumbbell on a small block or plate if hip mobility limits depth."},{"fault":"Leaning back excessively at the top of the lift.","correction":"Finish the movement by locking the hips straight beneath the torso with glute contraction, avoiding lumbar hyperextension."}],"safety":{"precautions":["Ensure your footwear provides adequate traction to prevent feet from sliding outward in the wide stance.","Avoid letting the torso tip forward excessively to minimize shear forces on the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Sumo Deadlift","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell sumo deadlift","url":"https://wger.de/en/exercise/1088/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-deadlift"},{"type":"substitute-for","target":"oec:kettlebell-sumo-deadlift"},{"type":"substitute-for","target":"oec:barbell-sumo-deadlift"},{"type":"regression-of","target":"oec:barbell-sumo-deadlift"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"A wide-stance deadlift variation performed with a single dumbbell that emphasizes the glutes, adductors, and quadriceps with reduced lower back shear."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tate Press","kind":"common"},{"text":"Dumbbell Elbows-Out Extension","kind":"common"},{"text":"Dumbell Tate Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"pectoralis-major","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","powerlifting"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1824"},"id":"oec:dumbbell-tate-press","instructions":{"setup":["Lie flat on a bench holding a dumbbell in each hand, resting your feet firmly on the floor.","Press the dumbbells to full lockout above your chest with a pronated grip (palms facing toward your feet).","Bring the inner heads of the dumbbells close together over your sternum."],"steps":["Bend your elbows outward to the sides while keeping your upper arms relatively stationary.","Lower the inner heads of the dumbbells until they lightly touch the center of your chest.","Pause briefly without letting the weight rest on your torso.","Contract your triceps and extend your elbows to press the dumbbells back up to the starting position."],"breathing":"Inhale as you lower the weights to your chest, and exhale as you extend your elbows back to lockout.","cues":["Flare elbows out to the sides.","Touch the chest gently, don't rest.","Lead with the pinkies on the press."],"common_faults":[{"fault":"Turning the movement into a close-grip bench press by dropping the elbows down rather than flaring them out.","correction":"Keep the upper arms locked in position and let the elbows point directly outward to isolate the triceps."},{"fault":"Bouncing the dumbbell heads off the sternum.","correction":"Control the descent and lightly touch the chest under active muscular tension."}],"safety":{"precautions":["Use moderate loads to prevent excessive strain on the elbow joints.","Do not let the dumbbells drop or bounce against your sternum."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Tate Press","previous_ids":["oec:dumbell-tate-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbell Tate Press","url":"https://wger.de/en/exercise/1824/view-base","license":"CC-BY-SA-4.0","author":"beagle"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-skull-crusher"},{"type":"substitute-for","target":"oec:barbell-lying-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A supine triceps extension variation performed on a flat bench by flexing the elbows outward and lowering the dumbbells to the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Thruster","kind":"abbreviation"},{"text":"Dumbbell Squat to Overhead Press","kind":"common"},{"text":"Dumbbell Squat Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","strength","power"],"movement_patterns":["squat","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1684"},"id":"oec:dumbbell-thruster","instructions":{"setup":["Stand tall with feet shoulder-width apart and toes angled slightly outward.","Clean two dumbbells to your shoulders, resting the back head of each dumbbell lightly on the shoulders with elbows high and a neutral grip."],"steps":["Brace your core and descend into a full squat by bending your hips and knees until your hip crease drops below parallel.","Drive upward aggressively through your midfoot and heels, fully extending the hips and knees.","Transfer the momentum from your legs into the dumbbells, pressing them directly overhead as you reach full hip extension.","Lock out the dumbbells overhead with biceps aligned with your ears.","Lower the dumbbells back to your shoulders in a controlled descent as you immediately break at the hips and knees into the next repetition."],"breathing":"Inhale deeply at the top or during the descent into the squat, and exhale forcefully as you drive out of the bottom and press overhead.","cues":["Legs drive the press","Elbows stay up in the squat","Punch the ceiling at the top"],"common_faults":[{"fault":"Pressing too early before the hips and knees have fully extended.","correction":"Wait until your lower body reaches full extension to transfer leg drive directly into the overhead press."},{"fault":"Elbows dropping during the squat, causing the torso to collapse forward.","correction":"Keep your chest tall and elbows pointed forward to maintain an upright front-rack posture."},{"fault":"Pausing between the squat and the press, turning the movement into two disjointed lifts.","correction":"Maintain continuous momentum from the squat ascent directly into the overhead lockout."}],"safety":{"precautions":["Maintain a neutral spine under fatigue; avoid overarching the lower back at lockout overhead.","If you lose control or balance, drop the dumbbells safely down to your sides away from your body."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Thruster","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Thruster","url":"https://wger.de/en/exercise/1684/view-base","license":"CC-BY-SA-4.0","author":"meldun"}]},"relations":[{"type":"variation-of","target":"oec:barbell-thruster"},{"type":"substitute-for","target":"oec:barbell-thruster"},{"type":"substitute-for","target":"oec:landmine-squat-to-press"},{"type":"substitute-for","target":"oec:medicine-ball-wall-ball"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body compound exercise combining a front squat and an overhead press into one fluid motion using a pair of dumbbells."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tricep Dumbbell Kickback","kind":"common"},{"text":"Dumbbell Kickback","kind":"common"},{"text":"Standing Dumbbell Tricep Kickback","kind":"common"},{"text":"Patadas traseras","kind":"common"},{"text":"Bent-Over Dumbbell Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"655,1703,2660"},"id":"oec:dumbbell-triceps-kickback","instructions":{"setup":["Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip.","Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft bend in your knees.","Pull your elbows up tight against your ribs so your upper arms align roughly parallel to your torso, with forearms hanging down at a 90-degree angle."],"steps":["Extend both elbows backward until your arms are fully straight and parallel to your torso, keeping your upper arms stationary.","Squeeze your triceps firmly at peak extension for a brief pause.","Lower the dumbbells under control by flexing at the elbows back to the 90-degree starting position without swinging."],"breathing":"Exhale as you extend your elbows to push the weights back; inhale as you return to the starting bend.","cues":["Keep elbows pinned to your ribs.","Move only the forearms.","Pause and squeeze at lockout."],"common_faults":[{"fault":"Swinging the upper arms forward and back to gain momentum.","correction":"Lock your upper arms in place parallel to the torso and only articulate the elbow joints."},{"fault":"Dropping the elbows below torso level, reducing range and tension at lockout.","correction":"Keep your elbows pulled high and tight throughout the entire set."},{"fault":"Standing too upright, which turns the movement into a partial swing without tension at the top.","correction":"Hinge forward until your torso is roughly 45 degrees or closer to parallel with the floor."}],"safety":{"precautions":["Select light to moderate loads to avoid straining the lower back or forcing compensatory momentum."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Triceps Kickback","previous_ids":["oec:tricep-dumbbell-kickback","oec:patadas-traseras","oec:bent-over-dumbbell-triceps-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tricep Dumbbell Kickback","url":"https://wger.de/en/exercise/655/view-base","license":"CC-BY-SA-3.0","author":"http://www.bodybuilding.com/"},{"title":"wger: Patadas traseras","url":"https://wger.de/en/exercise/1703/view-base","license":"CC-BY-SA-4.0","author":"Mariano_O"},{"title":"wger: Bent-Over Dumbbell Triceps Extension","url":"https://wger.de/en/exercise/2660/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cable-triceps-kickback"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the triceps by extending the elbows while holding a bent-over torso position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Upright Row with Dumbbells","kind":"common"},{"text":"DB Upright Row","kind":"abbreviation"},{"text":"Upright Row w/ Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"694"},"id":"oec:dumbbell-upright-row","instructions":{"setup":["Stand tall with feet hip-width apart holding a dumbbell in each hand in front of your thighs.","Grip the dumbbells with an overhand (pronated) grip, keeping your chest up and shoulders back."],"steps":["Initiate the pull by driving your elbows upward and slightly outward toward the ceiling.","Raise the dumbbells along the front of your torso until your elbows reach roughly chest or shoulder level.","Pause briefly at the top while keeping your elbows higher than your wrists.","Lower the dumbbells smoothly back to the starting position along your thighs under control."],"breathing":"Exhale as you pull the weights upward, and inhale as you lower them with control.","cues":["Lead with the elbows.","Keep the weights close to your body.","Stop at mid-chest to protect the shoulders."],"common_faults":[{"fault":"Pulling the elbows excessively high above shoulder level.","correction":"Stop the upward pull when your upper arms are roughly parallel to the floor to avoid shoulder impingement."},{"fault":"Using hip momentum or swinging the torso to heave the weight up.","correction":"Maintain a braced core and upright posture, using only your shoulders and arms to move the dumbbells."},{"fault":"Allowing the wrists to curl or sit higher than the elbows.","correction":"Keep your wrists relaxed and ensure your elbows remain higher than your hands throughout the range."}],"safety":{"precautions":["Individuals with existing subacromial impingement should limit range of motion or consider wider grip variations or lateral raises instead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Upright Row","previous_ids":["oec:upright-row-w-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Upright Row w/ Dumbbells","url":"https://wger.de/en/exercise/694/view-base","license":"CC-BY-SA-4.0","author":"koreyhinton"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-wide-grip-upright-row"},{"type":"substitute-for","target":"oec:close-grip-barbell-upright-row"},{"type":"substitute-for","target":"oec:ez-bar-upright-row"},{"type":"substitute-for","target":"oec:cable-cross-upright-row"},{"type":"substitute-for","target":"oec:smith-machine-upright-row"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A vertical pulling exercise using dumbbells to target the lateral deltoids and upper trapezius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Walking Dumbbell Lunge","kind":"common"},{"text":"Dumbbell Walking Lunges","kind":"common"},{"text":"Walking Lunge with Dumbbells","kind":"common"},{"text":"Walking Lunges","kind":"common"},{"text":"Dumbbell Lunges Walking","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"206"},"id":"oec:dumbbell-walking-lunge","instructions":{"setup":["Stand tall with feet hip-width apart, holding a dumbbell in each hand with arms hanging naturally at your sides.","Engage your core, pull your shoulders back and down, and ensure a clear, unobstructed path ahead."],"steps":["Take a controlled step forward with one leg, landing heel-to-midfoot.","Lower your body under control until the back knee lightly taps or hovers just above the floor, with both knees bent to roughly ninety degrees.","Push forcefully through the front midfoot and heel, extending the hip and knee to drive your body upward and forward.","Bring the trailing leg through in a continuous motion to step directly into the next lunge, or pause briefly with feet together if balance requires.","Repeat alternating legs for the desired number of repetitions."],"breathing":"Inhale as you step forward and lower into the lunge; exhale forcefully as you drive up out of the bottom position.","cues":["Stay tall through the torso.","Step on train tracks, not a tightrope.","Drive through the whole front foot.","Control the descent; don't slam the trailing knee."],"common_faults":[{"fault":"Stepping with feet directly in line, leading to loss of lateral balance.","correction":"Maintain hip-width spacing between feet as you step forward."},{"fault":"Slamming the rear knee forcefully onto the floor.","correction":"Decelerate smoothly and stop just short of floor contact or let the knee tap gently."},{"fault":"Excessive forward torso collapse and rounding of the spine.","correction":"Brace the abdominals and keep the chest proud throughout the stride."}],"safety":{"precautions":["Clear ample floor space of stray equipment before beginning.","If you lose balance, drop the dumbbells to your sides away from your feet rather than twisting."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","distance"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Walking Lunge","previous_ids":["oec:dumbbell-lunges-walking"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell Lunges Walking","url":"https://wger.de/en/exercise/206/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lunge"},{"type":"regression-of","target":"oec:barbell-walking-lunge"},{"type":"substitute-for","target":"oec:barbell-walking-lunge"},{"type":"substitute-for","target":"oec:dumbbell-lunge"},{"type":"substitute-for","target":"oec:dumbbell-reverse-lunge"},{"type":"progression-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-forward-lunge"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"moving","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A dynamic lower-body exercise where you step forward into alternating lunges while holding dumbbells at your sides."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Wide Curl","kind":"common"},{"text":"Wide-Grip Dumbbell Biceps Curl","kind":"common"},{"text":"Wide Dumbbell Curl","kind":"common"},{"text":"Dumbbell wide bicep curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-short-head","role":"prime-mover"},{"muscle":"biceps-long-head","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["external-rotation","isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1225"},"id":"oec:dumbbell-wide-biceps-curl","instructions":{"setup":["Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.","Externally rotate your shoulders so your forearms flare outward at an angle away from your torso, with palms facing forward."],"steps":["Keeping your upper arms pinned to your sides and elbows stationary, curl the dumbbells upward along the wide trajectory toward your shoulders.","Squeeze your biceps firmly at the top of the movement.","Lower the dumbbells with control back to full elbow extension while maintaining the outward arm angle."],"breathing":"Exhale as you curl the weights upward; inhale as you lower them under control.","cues":["Keep elbows tucked to your ribs.","Curl out and up.","Control the eccentric phase without swinging."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Brace your core and glutes, and select a load that allows strict elbow flexion without body english."},{"fault":"Letting the elbows drift forward or inward during the curl.","correction":"Keep the elbows anchored at your sides and maintain external rotation throughout the entire rep."}],"safety":{"precautions":["Avoid hyperextending the lower back under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Wide Biceps Curl","previous_ids":["oec:dumbbell-wide-bicep-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dumbbell wide bicep curls","url":"https://wger.de/en/exercise/1225/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-incline-w-curl"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing dumbbell curl performed with the shoulders externally rotated to bias the short inner head of the biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wrist curl, dumbbells","kind":"common"},{"text":"Seated Dumbbell Wrist Curl","kind":"common"},{"text":"Dumbbell Palms-Up Wrist Curl","kind":"common"},{"text":"Forearm Curls (underhand grip)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"synergist"}],"joints":[{"joint":"wrist","actions":["flexion","extension"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"1205,1333"},"id":"oec:dumbbell-wrist-curl","instructions":{"setup":["Sit on the edge of a flat bench with a dumbbell in each hand using an underhand (supinated) grip.","Rest your forearms flat against your thighs or across the surface of the bench, allowing your wrists and hands to hang off the edge."],"steps":["Lower the dumbbells as far as comfortable by extending your wrists toward the floor.","Curl the dumbbells upward as high as possible by flexing only at the wrists.","Squeeze the forearm flexors briefly at full flexion before lowering the weight back under control."],"breathing":"Exhale as you curl the dumbbells upward and inhale as you lower them into extension.","cues":["Forearms glued down","Only the wrists move","Control the descent"],"common_faults":[{"fault":"Lifting the forearms off the thighs or bench to generate momentum.","correction":"Keep your forearms firmly pressed into the support throughout the entire repetition."},{"fault":"Using excessive weight that restricts wrist range of motion.","correction":"Select a moderate load that allows a full stretch at the bottom and a complete contraction at the top."}],"safety":{"precautions":["Avoid letting the dumbbells roll open onto your fingertips under heavy loads to protect against acute tendon strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Wrist Curl","previous_ids":["oec:wrist-curl-dumbbells","oec:forearm-curls-underhand-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wrist curl, dumbbells","url":"https://wger.de/en/exercise/1205/view-base","license":"CC-BY-SA-4.0","author":"wakanda90"},{"title":"wger: Forearm Curls (underhand grip)","url":"https://wger.de/en/exercise/1333/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"relations":[{"type":"variation-of","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:cable-wrist-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated"},"status":"active","summary":"A seated forearm isolation exercise that targets the wrist flexors by curling dumbbells upward with the forearms supported."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DB Wrist Extension","kind":"abbreviation"},{"text":"Dumbbell Reverse Wrist Curl","kind":"common"},{"text":"Seated Dumbbell Wrist Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["extension","flexion"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"1881"},"id":"oec:dumbbell-wrist-extension","instructions":{"setup":["Sit securely on a flat bench or chair holding a dumbbell in each hand with an overhand (pronated) grip.","Rest your forearms across your thighs or flat on the edge of a bench, allowing your wrists and the dumbbells to hang freely past your knees or the bench edge."],"steps":["Lower the dumbbells by flexing your wrists downward in a controlled manner as far as comfortably possible.","Extend your wrists upward, raising the dumbbells as high as your range of motion allows without lifting your forearms.","Squeeze your forearm extensors at the top of the contraction for a brief pause.","Lower the weights slowly back to the starting stretch position."],"breathing":"Exhale as you extend your wrists to lift the dumbbells; inhale as you lower them into flexion.","cues":["Keep forearms glued to your thighs","Move only at the wrists","Control the descent completely"],"common_faults":[{"fault":"Lifting forearms or elbows off the support surface to help move the weight.","correction":"Keep your forearms firmly pressed into your thighs or bench so movement occurs strictly at the wrist joint."},{"fault":"Using excessively heavy weights leading to jerky momentum and incomplete extension.","correction":"Use lighter dumbbells to ensure a strict, pain-free range of motion with full control."}],"safety":{"precautions":["Avoid sudden or ballistic movements, especially at full wrist flexion, to minimize strain on the wrist joint and extensor tendons."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Dumbbell Wrist Extension","previous_ids":["oec:db-wrist-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: DB Wrist Extension","url":"https://wger.de/en/exercise/1881/view-base","license":"CC-BY-SA-4.0","author":"Deflation"}]},"relations":[{"type":"variation-of","target":"oec:barbell-reverse-wrist-curl"},{"type":"substitute-for","target":"oec:barbell-reverse-wrist-curl"},{"type":"substitute-for","target":"oec:resistance-bar-wrist-extension"}],"setup":{"grip":{"orientation":"pronated"},"position":"seated"},"status":"active","summary":"An isolation exercise that targets the forearm extensors by extending the wrists upward while the forearms remain supported."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Zottman Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"pronators","role":"synergist"},{"muscle":"supinator","role":"synergist"},{"muscle":"forearm-extensors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["pronation","supination"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic","eccentric-emphasis"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1683"},"id":"oec:dumbbell-zottman-curl","instructions":{"setup":["Stand upright with feet hip-width apart, holding a pair of dumbbells at your sides with your arms fully extended and palms facing forward in a supinated grip.","Pin your elbows close to your torso and engage your core to keep your posture tall."],"steps":["Curl the dumbbells upward toward shoulder height while keeping the upper arms stationary and palms facing upward.","Pause briefly at the top of the curl, then rotate your wrists until your palms face forward and downward in a fully pronated grip.","Slowly lower the dumbbells back down under strict control using the overhand grip.","Once your arms reach full extension at the bottom, rotate your forearms back to the supinated starting position."],"breathing":"Exhale as you curl the weights upward, and inhale as you lower them slowly under control.","cues":["Pin elbows to ribs","Rotate smoothly at the top","Lower slow on the way down"],"common_faults":[{"fault":"Swinging the torso or using momentum to heave the dumbbells up.","correction":"Reduce the load and keep your torso rigid with your elbows locked beside your ribcage."},{"fault":"Dropping the dumbbells quickly during the lowering phase.","correction":"Emphasize the eccentric tempo by taking two to three seconds to lower the weights with the overhand grip."},{"fault":"Flaring the elbows outward during the rotation or descent.","correction":"Keep the upper arms tucked in place so the rotation occurs strictly through the forearms."}],"safety":{"precautions":["Select a lighter weight than typical curls to accommodate the weaker reverse-grip eccentric phase and avoid excessive wrist strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Dumbbell Zottman Curl","previous_ids":["oec:zottman-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Zottman curl","url":"https://wger.de/en/exercise/1683/view-base","license":"CC-BY-SA-4.0","author":"meldun"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:barbell-reverse-curl"},{"type":"substitute-for","target":"oec:ez-bar-reverse-curl"}],"setup":{"grip":{"orientation":"rotating"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dumbbell curl variation that lifts with a supinated grip and lowers with a pronated grip to train both the upper arms and forearms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Preacher Curl (Close Grip)","kind":"common"},{"text":"Close-Grip EZ-Bar Spider Curl","kind":"common"},{"text":"Close-Grip Spider Curl","kind":"common"},{"text":"EZ-Bar Spider Curl","kind":"common"},{"text":"Close-Grip EZ-Bar Reverse Preacher Curl","kind":"common"},{"text":"Reverse Preacher Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["ez-bar"],["preacher-bench"]]},"external_ids":{"wger":"913"},"id":"oec:ez-bar-close-grip-spider-curl","instructions":{"setup":["Face backward on a preacher bench so your chest rests flush against the slanted pad.","Position your upper arms over the top of the bench so the backs of your arms lie flat against the vertical pad.","Grasp the inner curves of the EZ-bar with an underhand grip, letting the arms hang straight down vertically."],"steps":["Keeping your triceps pinned against the vertical pad, curl the EZ-bar upward toward your shoulders.","Squeeze your biceps hard at the peak contraction at the top of the repetition.","Lower the bar under control along the same path until your elbows are fully extended without hyperextending."],"breathing":"Exhale as you curl the bar upward and inhale as you lower it back down.","cues":["Keep your upper arms glued to the vertical pad.","Squeeze the peak at the top.","Do not swing your torso off the bench."],"common_faults":[{"fault":"Pulling the elbows away from the pad to use shoulder momentum","correction":"Keep your triceps firmly pressed against the vertical face throughout the entire set."},{"fault":"Bouncing the weight out of bottom elbow extension","correction":"Decelerate smoothly at the bottom and initiate each rep purely with muscle contraction."}],"safety":{"precautions":["Avoid aggressive hyperextension under load at the bottom of the movement to protect the distal biceps tendon."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Close-Grip Spider Curl","previous_ids":["oec:reverse-preacher-curl-close-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Preacher Curl (Close Grip)","url":"https://wger.de/en/exercise/913/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-spider-curl"}],"setup":{"grip":{"orientation":"supinated","width":"narrow"},"incline_degrees":45,"position":"seated","range":"full"},"status":"active","summary":"An elbow flexion isolation movement using an inner EZ-bar grip while chest-supported against the preacher bench to heavily target the biceps in peak contraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"EZ-Bar Biceps Curl","kind":"common"},{"text":"SZ-Bar Curl","kind":"regional"},{"text":"EZ Curl","kind":"common"},{"text":"Cambered Bar Curl","kind":"common"},{"text":"ez bar curl","kind":"common"},{"text":"ez bar biceps curl","kind":"common"},{"text":"ez bar bicep curl","kind":"common"},{"text":"Biceps Curls With SZ-bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["ez-bar"]]},"external_ids":{"wger":"94"},"id":"oec:ez-bar-curl","instructions":{"setup":["Stand upright with feet hip-width apart and knees slightly unlocked.","Grasp the inner angled grips of the EZ-bar with an underhand grip, hands roughly shoulder-width apart.","Hold the bar at thigh level with arms extended and elbows pinned lightly near your ribcage."],"steps":["Keeping your upper arms stationary, curl the bar upward by flexing the elbows.","Continue lifting until your biceps are fully contracted and the bar reaches upper chest height.","Pause briefly and squeeze your biceps at the peak of the movement.","Lower the bar under control back to full elbow extension."],"breathing":"Exhale as you curl the bar upward; inhale smoothly as you lower it back down.","cues":["Elbows glued to your sides","Squeeze biceps at the top","No swinging with the hips"],"common_faults":[{"fault":"Swinging the torso to generate momentum from the hips and lower back.","correction":"Brace the core, keep the torso motionless, and reduce the weight if necessary."},{"fault":"Drifting the elbows forward to make the top portion easier.","correction":"Keep the elbows tucked at your sides to ensure continuous mechanical tension on the biceps."},{"fault":"Cutting the bottom range of motion short.","correction":"Allow the arms to fully straighten at the bottom of every rep to achieve a complete stretch."}],"safety":{"precautions":["Avoid hyperextending the lumbar spine under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Curl","previous_ids":["oec:biceps-curls-with-sz-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Curls With SZ-bar","url":"https://wger.de/en/exercise/94/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:cable-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing bicep curl performed with an undulating cambered bar to reduce wrist and forearm strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Floor Skull Crusher","kind":"common"},{"text":"Dead-Stop Skull Crusher","kind":"common"},{"text":"EZ-Bar Floor Triceps Extension","kind":"common"},{"text":"Floor Lying Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat","weight-plate"],"required":[["ez-bar","barbell"]]},"external_ids":{"wger":"1468"},"id":"oec:ez-bar-floor-skull-crusher","instructions":{"setup":["Lie flat on your back on the floor or an exercise mat, with knees bent and feet flat on the ground.","Hold an EZ-bar above your upper chest or forehead with an overhand grip on the inner bends, arms extended."],"steps":["Lower the bar under control by bending at the elbows until the weight plates gently touch the floor overhead behind your head.","Allow the weight to come to a brief, dead-stop pause on the floor without letting tension leave the triceps completely.","Drive the weight back up by extending your elbows until your arms return to the starting position."],"breathing":"Inhale as you lower the bar to the floor, and exhale as you press back up to full extension.","cues":["Keep upper arms stationary","Dead stop on the floor, no bouncing","Drive through the triceps"],"common_faults":[{"fault":"Bouncing the plates off the floor to gain momentum.","correction":"Pause completely on the floor to eliminate the stretch reflex before extending."},{"fault":"Flaring the elbows outward excessively during the press.","correction":"Keep the elbows tucked shoulder-width apart and pointing toward the ceiling throughout the repetition."}],"safety":{"precautions":["Ensure standard-sized plates or bumpers are used if needed so the bar settles at an appropriate height overhead without risking facial contact."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Floor Skull Crusher","previous_ids":["oec:floor-skull-crusher"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Floor Skull Crusher","url":"https://wger.de/en/exercise/1468/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:ez-bar-skull-crusher"},{"type":"regression-of","target":"oec:ez-bar-skull-crusher"},{"type":"substitute-for","target":"oec:ez-bar-skull-crusher"},{"type":"substitute-for","target":"oec:barbell-lying-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"supine"},"status":"active","summary":"A triceps extension performed lying supine on the floor, using the ground to pause between repetitions and reduce shoulder and elbow strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Military Press mit SZ-Bar","kind":"regional"},{"text":"EZ-Bar Military Press","kind":"common"},{"text":"EZ-Bar Shoulder Press","kind":"common"},{"text":"EZ Curl Bar Overhead Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate","power-rack","squat-rack"],"required":[["ez-bar"]]},"external_ids":{"wger":"418"},"id":"oec:ez-bar-overhead-press","instructions":{"setup":["Stand with your feet hip-width apart and grip the angled bends of the EZ-bar with an overhand grip around shoulder width.","Bring the bar to the front-rack position across your upper chest with elbows positioned slightly forward of the bar.","Brace your core, squeeze your glutes, and establish a tall, stable posture."],"steps":["Tilt your head back slightly and press the EZ-bar vertically in a straight path.","Once the bar clears your forehead, shift your head forward into a neutral position and extend your arms fully overhead.","Lock out the weight overhead with the bar balanced directly above the midfoot.","Lower the bar back to the upper chest under control by tucking your elbows slightly forward and clearing the chin."],"breathing":"Inhale and brace your trunk before pressing, exhale as you complete the lockout overhead, and inhale again as you lower the bar.","cues":["Tight glutes and braced core to prevent leaning back.","Tuck your chin to make way, then push your head through the window.","Punch the bar straight toward the ceiling."],"common_faults":[{"fault":"Excessive lumbar extension (arching the lower back) to push the weight.","correction":"Squeeze your glutes, pull your ribs down toward your pelvis, and reduce the load if necessary."},{"fault":"Pressing the bar out in front rather than vertically overhead.","correction":"Keep your forearms vertical and allow the head to move back slightly so the bar travels in a straight vertical line."}],"safety":{"precautions":["Do not hyperextend the spine to compensate for limited overhead mobility.","Ensure collars are used if loose plates are added to the EZ-bar."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Overhead Press","previous_ids":["oec:military-press-mit-sz-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Military Press mit SZ-Bar","url":"https://wger.de/en/exercise/418/view-base","license":"CC-BY-SA-3.0","author":"mbozi1"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing vertical press performed with an EZ-curl bar to build shoulder and triceps strength while reducing wrist strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead EZ-Bar Triceps Extension","kind":"common"},{"text":"French Press","kind":"common"},{"text":"EZ-Bar French Press","kind":"common"},{"text":"Seated EZ-Bar Overhead Triceps Extension","kind":"common"},{"text":"Overhead Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["ez-bar"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1519"},"id":"oec:ez-bar-overhead-triceps-extension","instructions":{"setup":["Sit upright on a flat bench or a bench with low back support, holding an EZ-bar with an overhand grip on the inner bends.","Press the bar directly overhead until your arms are extended vertically with your elbows tucked inward."],"steps":["Keeping your upper arms stationary and close to your ears, lower the bar behind your head by bending at the elbows.","Descend until you feel a deep stretch in the triceps, around a ninety-degree elbow angle or slightly deeper.","Drive the weight upward by extending your elbows until your arms return to the fully extended starting position.","Squeeze the triceps firmly at the top before beginning the next repetition."],"breathing":"Inhale as you lower the bar behind your head; exhale forcefully as you extend your elbows back to the top.","cues":["Elbows pointed forward","Upper arms fixed like pillars","Ribs down, avoid arching the lower back"],"common_faults":[{"fault":"Flaring the elbows outward excessively during the descent.","correction":"Keep elbows pointing mostly forward and relatively close together to maintain tension on the triceps and protect the shoulders."},{"fault":"Arching the lumbar spine to compensate for poor shoulder mobility.","correction":"Brace the abdominals firmly and use a bench with vertical back support if needed."},{"fault":"Moving the upper arms forward and back like a pullover.","correction":"Isolate the movement to the elbow joint; keep the upper arms locked in a near-vertical plane."}],"safety":{"precautions":["Carefully lower the bar to your chest or have a spotter take it when finishing the set rather than dropping it behind your neck.","Do not use excessive weight that forces severe cervical flexion or lumbar hyperextension."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Overhead Triceps Extension","previous_ids":["oec:overhead-triceps-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Overhead Triceps Extension","url":"https://wger.de/en/exercise/1519/view-base","license":"CC-BY-SA-4.0","author":"benjamin.yildiz@proton.me"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:barbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"An isolation exercise performed seated or standing that extends an EZ-curl bar overhead to target the triceps, particularly emphasizing the long head."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"preacher curl","kind":"common"},{"text":"ez bar preacher curl","kind":"common"},{"text":"scott curl","kind":"common"},{"text":"Preacher Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["ez-bar"],["preacher-bench"]]},"external_ids":{"wger":"465"},"id":"oec:ez-bar-preacher-curl","instructions":{"setup":["Adjust the preacher bench seat height so your armpits rest comfortably over the top edge of the pad and your chest sits firmly against it.","Grasp the inner angled grips of the EZ-bar with an underhand grip and position your triceps flat against the angled pad."],"steps":["Lower the bar under control until your elbows are fully extended without hyperextending.","Contract your biceps to curl the barbell upward until your forearms are nearly vertical.","Squeeze your biceps at the peak of contraction, then lower the bar slowly back to the starting position."],"breathing":"Inhale as you lower the barbell under control; exhale as you curl the weight toward the top.","cues":["Keep your upper arms glued to the pad.","Do not lift your hips off the seat.","Control the bottom portion of each rep."],"common_faults":[{"fault":"Allowing the elbows to lift off the pad during the curl.","correction":"Keep your triceps firmly planted against the pad throughout the entire range of motion."},{"fault":"Hyperextending or bouncing out of the bottom position.","correction":"Lower the bar smoothly and stop just short of a harsh, locked-out hyperextension under heavy load."}],"safety":{"precautions":["Avoid using excessive loads that force aggressive bouncing at the bottom, which places high strain on the distal biceps tendon."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Preacher Curl","previous_ids":["oec:preacher-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Preacher Curls","url":"https://wger.de/en/exercise/465/view-base","license":"CC-BY-SA-3.0","author":"cgoob883"}]},"relations":[{"type":"variation-of","target":"oec:ez-bar-curl"},{"type":"substitute-for","target":"oec:dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:machine-preacher-curl"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-preacher-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"An isolated arm exercise where the upper arms are stabilized against a sloped preacher bench to emphasize elbow flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Bar Curl","kind":"common"},{"text":"Reverse EZ-Bar Curl","kind":"common"},{"text":"EZ-Bar Reverse Biceps Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"forearm-extensors","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["ez-bar"],["weight-plate"]]},"external_ids":{"wger":"493"},"id":"oec:ez-bar-reverse-curl","instructions":{"setup":["Load an EZ-bar to the appropriate weight and secure it with collars.","Stand upright with feet hip-width apart and knees slightly unlocked.","Grasp the outer downward-sloping ridges of the bar with a full overhand, pronated grip at approximately shoulder width.","Let the bar rest against the front of your thighs with your arms extended and elbows kept close to your torso."],"steps":["Keeping your upper arms pinned to your sides, curl the bar upward by flexing your elbows.","Continue raising the bar until your forearms are nearly vertical and you achieve a strong contraction in the forearms and upper arms.","Pause briefly at the top while keeping your wrists firm and neutral.","Lower the bar under control along the same path back to the starting position until your elbows are fully extended."],"breathing":"Exhale as you curl the bar upward, and inhale as you lower it with control.","cues":["Keep elbows pinned to your ribs.","Maintain stiff wrists throughout the movement.","Control the descent without swinging."],"common_faults":[{"fault":"Swinging the torso to generate momentum.","correction":"Brace your core and reduce the load so the movement is driven solely by elbow flexion."},{"fault":"Flaring the elbows outward during the curl.","correction":"Keep your elbows tucked beside your ribcage throughout the entire rep."},{"fault":"Allowing the wrists to collapse into excessive flexion or extension.","correction":"Lock your wrists in a neutral or slightly extended alignment to protect the joint and maximize forearm tension."}],"safety":{"precautions":["Use collars to prevent weight plates from shifting on the angled bar sleeves."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Reverse Curl","previous_ids":["oec:reverse-bar-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Bar Curl","url":"https://wger.de/en/exercise/493/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:barbell-reverse-curl"},{"type":"substitute-for","target":"oec:barbell-reverse-curl"},{"type":"substitute-for","target":"oec:cable-ez-bar-reverse-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation arm exercise performed with a pronated grip on an EZ-curl bar to emphasize the brachioradialis and brachialis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Skullcrusher SZ-bar","kind":"regional"},{"text":"French Press SZ-bar","kind":"regional"},{"text":"EZ-Bar Lying Triceps Extension","kind":"common"},{"text":"Lying EZ-Bar French Press","kind":"common"},{"text":"EZ-Bar Skullcrusher","kind":"common"},{"text":"skull crusher","kind":"common"},{"text":"skullcrusher","kind":"common"},{"text":"ez bar skull crusher","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["ez-bar"],["bench","adjustable-bench"]]},"external_ids":{"wger":"246"},"id":"oec:ez-bar-skull-crusher","instructions":{"setup":["Sit on the edge of a flat bench holding an EZ-bar across your lap with an overhand grip on the inner, angled cambers.","Lie back onto the bench with your head firmly supported and plant your feet flat on the floor.","Press the bar up over your chest, then tilt your upper arms slightly backward toward your head to place constant tension on the triceps."],"steps":["Keeping your upper arms fixed in place, unlock your elbows and lower the bar in a controlled arc toward the top of your forehead or just past the crown of your head.","Descend until your forearms pass parallel with the floor and you feel a full stretch in your triceps.","Extend your elbows smoothly, driving the bar back up along the same path to the starting position without locking out aggressively."],"breathing":"Inhale as you lower the barbell toward your head; exhale forcefully as you extend your elbows to press the weight back up.","cues":["Keep elbows tucked, not flared.","Hinge at the elbows only; upper arms stay locked.","Control the descent slowly."],"common_faults":[{"fault":"Flaring the elbows outward excessively during the descent or press.","correction":"Keep elbows pointed forward and in line with your shoulders to protect the joint and isolate the triceps."},{"fault":"Allowing the upper arms to drift forward into a pressing motion.","correction":"Maintain a fixed, slightly angled upper-arm position so the movement comes exclusively from elbow flexion and extension."},{"fault":"Dropping the weight too quickly toward the head.","correction":"Use a controlled eccentric tempo of two to three seconds to ensure strict tension and safety."}],"safety":{"precautions":["Always use barbell collars to keep plates securely fastened on the EZ-bar.","If training near failure, lower the bar slightly behind the crown of your head rather than directly over your face so it can be safely placed onto the bench behind you if needed."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Skull Crusher","previous_ids":["oec:skullcrusher-sz-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Skullcrusher SZ-bar","url":"https://wger.de/en/exercise/246/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-lying-triceps-extension"},{"type":"substitute-for","target":"oec:barbell-lying-triceps-extension"},{"type":"progression-of","target":"oec:ez-bar-floor-skull-crusher"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise performed lying supine on a bench, lowering and extending an EZ-bar via elbow flexion and extension to develop the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"SZ-Bar Upright Row","kind":"regional"},{"text":"EZ-Curl Bar Upright Row","kind":"common"},{"text":"Upright Row, SZ-bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["ez-bar"]]},"external_ids":{"wger":"693"},"id":"oec:ez-bar-upright-row","instructions":{"setup":["Stand tall with feet hip-width apart and a slight bend in your knees.","Grasp the inner or outer bends of the EZ-bar with an overhand (pronated) grip slightly narrower than or equal to shoulder width.","Allow the bar to rest against your thighs with arms fully extended and shoulders set back and down."],"steps":["Inhale and brace your core.","Pull the bar vertically along your torso by leading with your elbows driving upward and outward.","Continue raising the bar until your elbows reach approximately shoulder height and the bar approaches mid-chest level.","Pause briefly at the top without allowing the wrists or hands to rise higher than the elbows.","Lower the bar under control along the same path back to the starting position against your thighs.","Exhale near the bottom of the movement."],"breathing":"Inhale and brace before initiating the pull, hold through the concentric peak, and exhale smoothly as you lower the bar.","cues":["Lead with the elbows, not the hands.","Keep the bar skimmed close to your shirt.","Stop when elbows reach shoulder level."],"common_faults":[{"fault":"Pulling the bar too high above the clavicles, placing excessive internal rotation stress on the shoulder joint.","correction":"Stop the upward pull once your elbows reach roughly shoulder height, around mid-to-upper chest level."},{"fault":"Swinging the torso backward to use momentum to heave the weight up.","correction":"Keep your core tight, knees soft, and maintain a steady, upright torso throughout the lift."},{"fault":"Using an excessively narrow grip, which forces severe wrist and shoulder internal rotation.","correction":"Use a grip width around shoulder width on the angled section of the EZ-bar."}],"safety":{"precautions":["Individuals with subacromial impingement or shoulder pain should limit the range of motion or use a wider grip variation."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"EZ-Bar Upright Row","previous_ids":["oec:upright-row-sz-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Upright Row, SZ-bar","url":"https://wger.de/en/exercise/693/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:close-grip-barbell-upright-row"},{"type":"substitute-for","target":"oec:barbell-wide-grip-upright-row"},{"type":"substitute-for","target":"oec:dumbbell-upright-row"},{"type":"substitute-for","target":"oec:cable-cross-upright-row"},{"type":"substitute-for","target":"oec:smith-machine-upright-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing vertical pull using an EZ-curl bar to target the lateral deltoids and upper trapezius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","balance","strength"],"movement_patterns":["anti-extension","balance"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["mat","parallettes"],"required":[]},"external_ids":{"wger":"2531"},"id":"oec:elbow-lever","instructions":{"setup":["Kneel on the floor and place your hands flat with fingers turned outward or backward toward your feet.","Bend your elbows and firmly nest them into your lower abdomen or right inside your anterior hip bones.","Lean forward, shifting your center of mass over your hands while keeping your chest open."],"steps":["Slowly lift your feet off the floor by shifting your weight forward onto your hands.","Extend your legs fully behind you, squeezing your glutes and core to keep your body in a straight horizontal line parallel to the ground.","Hold the horizontal position for the prescribed duration while maintaining balanced pressure through your palms and fingers.","Gently lower your feet back to the floor to exit the hold."],"breathing":"Maintain steady, shallow diaphragmatic breathing throughout the hold without relaxing abdominal brace.","cues":["Lean forward past your hands","Lock elbows into the hips","Point your toes and squeeze the glutes"],"common_faults":[{"fault":"Not leaning far enough forward, causing the legs to remain heavy and touch the floor.","correction":"Shift your shoulders forward over your fingertips to counterbalance the weight of your lower body."},{"fault":"Elbows slipping off the torso during the lift.","correction":"Dig the elbows firmly into the abdomen or against the pelvic bones before lifting the feet."}],"safety":{"precautions":["Ensure adequate wrist mobility before performing on flat ground, or use parallettes to reduce wrist strain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Elbow Lever","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: elbow lever","url":"https://wger.de/en/exercise/2531/view-base","license":"CC-BY-SA-4.0","author":"ege"}]},"relations":[{"type":"progression-of","target":"oec:frog-stand"}],"setup":{"grip":{"orientation":"supinated"},"position":"prone"},"status":"active","summary":"A calisthenics isometric balance hold where the body is suspended horizontally above the floor with the elbows tucked into the torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Elephant Walks","kind":"common"},{"text":"Walking Hamstring Stretch","kind":"common"},{"text":"ATG Elephant Walk","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion"]},{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch","hinge"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["yoga-block","bench","plyo-box"],"required":[]},"external_ids":{"wger":"1391"},"id":"oec:elephant-walk","instructions":{"setup":["Stand tall with feet hip-width apart and pointing straight forward.","Hinge at the hips and fold forward, placing your hands on the floor or an elevated support such as a plyo-box, bench, or yoga blocks if your hamstrings are tight.","Bend both knees slightly to find a comfortable starting position without excessive strain on the lower back."],"steps":["Actively contract the quadriceps on one leg to fully straighten that knee while keeping your heel planted on the floor.","Hold the lockout momentarily to feel a deep stretch through the hamstring and calf of that leg while the opposite knee remains bent.","Bend the straightened leg while smoothly extending and locking out the opposite knee.","Continue alternating legs in a smooth, rhythmic pumping cadence for the desired number of repetitions."],"breathing":"Maintain a calm, continuous breathing rhythm throughout the movement, exhaling as you extend into the stretch.","cues":["Keep heels glued to the floor","Squeeze the quad to straighten the knee","Let the upper body relax forward"],"common_faults":[{"fault":"Lifting the heel off the ground when straightening the leg","correction":"Keep the entire foot flat on the floor to properly stretch the calf and hamstring, elevating your hand support if needed."},{"fault":"Reaching too low without sufficient mobility, causing aggressive lumbar rounding and pain","correction":"Elevate your hands onto a sturdy box or bench so the torso can comfortably hinge from the hips."},{"fault":"Bouncing or jerking through the knee extension","correction":"Use smooth, controlled muscle contraction from the quadriceps to achieve full knee extension."}],"safety":{"precautions":["Avoid forcing hyperextension of the knee joint if you experience sharp posterior knee pain or discomfort.","Elevate your hands to a height that allows you to hinge comfortably without excessive strain on the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Elephant Walk","previous_ids":["oec:elephant-walks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Elephant Walks","url":"https://wger.de/en/exercise/1391/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic posterior chain mobility drill performed by folding forward and alternating knee flexion and extension to stretch the hamstrings and calves."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Elliptical","kind":"common"},{"text":"Cross Trainer","kind":"common"},{"text":"Elliptical Cross-Trainer","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"mixed","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["elliptical"]]},"external_ids":{"wger":"962"},"id":"oec:elliptical-trainer","instructions":{"setup":["Step carefully onto the foot pedals one foot at a time while holding the stationary handles for balance.","Stand upright with your core braced and grasp the moving handlebars with a comfortable neutral grip.","Select your program, resistance, and incline on the machine console."],"steps":["Push downward and forward with one leg while simultaneously pushing the opposite handlebar forward and pulling the same-side handlebar back.","Allow the pedals to guide your feet in a smooth, continuous elliptical path.","Transition seamlessly into pushing with the other leg to maintain a steady, rhythmic cadence.","Keep your heels grounded on the pedals rather than driving purely through the toes."],"breathing":"Breathe rhythmically in sync with your stride rate, matching breaths to foot cycles.","cues":["Stand tall, eyes forward","Push through the whole foot","Actively pump the handles"],"common_faults":[{"fault":"Excessive leaning on the console or stationary handles, reducing muscular engagement.","correction":"Maintain an upright posture and let your legs and core support your body weight."},{"fault":"Pedaling exclusively on the balls of the feet with elevated heels, placing undue strain on the calves and knees.","correction":"Keep your feet flat against the pedals and drive through the midfoot and heel."},{"fault":"Setting the resistance too low and relying entirely on machine momentum.","correction":"Increase resistance to maintain controlled, muscular pedal strokes at a steady cadence."}],"safety":{"precautions":["Wait for the pedals and levers to come to a complete stop before attempting to dismount the machine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","calories","heart-rate","cadence","resistance-level","incline","speed","power","rpe"]},{"required":["duration","distance"],"optional":["calories","heart-rate","cadence","resistance-level","incline","speed","power","rpe"]}],"records":{}},"name":"Elliptical Trainer","previous_ids":["oec:elliptical"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Elliptical","url":"https://wger.de/en/exercise/962/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"substitute-for","target":"oec:jogging"},{"type":"substitute-for","target":"oec:running"},{"type":"substitute-for","target":"oec:treadmill-run"},{"type":"substitute-for","target":"oec:treadmill-running"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A low-impact cardiovascular exercise that drives linked pedals and handles to simulate running without foot strikes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Freestyle Breathing and Balance Drill","kind":"common"},{"text":"Exhale Drill","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension","internal-rotation"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","protraction","retraction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"cervical-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["sport","cardio"],"movement_patterns":["swim"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2692"},"id":"oec:exhale-and-body-position-swim-drill","instructions":{"setup":["Push off gently from the pool wall into a relaxed, streamlined prone glide.","Align the head neutral with the eyes looking straight toward the pool bottom so the back of the neck remains long."],"steps":["Begin swimming with gentle, relaxed strokes and light, rhythmic flutter kicking.","Exhale continuously through the nose or mouth in a steady stream of bubbles while the face is submerged.","Rotate the body along its long axis to bring the mouth to the air without lifting the head upward.","Inhale smoothly, then rotate the face back into the water and immediately resume steady exhalation until the next breath."],"breathing":"Maintain a smooth, continuous exhalation whenever your face is submerged so your lungs are empty and ready for a quick, relaxed inhale upon turning.","cues":["Blow bubbles constantly","Keep head down and hips high","Rotate the torso, do not lift the chin"],"common_faults":[{"fault":"Holding your breath while face down, causing panic and tension.","correction":"Release a steady stream of bubbles from the moment your face enters the water until you rotate to inhale."},{"fault":"Lifting the head forward to breathe instead of rotating with the body.","correction":"Keep one goggle lens in the water and pivot the head with the shoulders to breathe into the bow wave."},{"fault":"Hips dropping low in the water due to looking too far forward.","correction":"Direct your gaze straight down at the bottom of the pool to keep the crown of the head pressed down and the hips buoyant."}],"safety":{"precautions":["Swim only in designated lap lanes or monitored water environments."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","heart-rate","rpe"]},{"required":["distance"],"optional":["duration","rpe"]}],"records":{}},"name":"Exhale and Body-Position Swim Drill","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Exhale and Body-position Swim Drill","url":"https://wger.de/en/exercise/2692/view-base","license":"CC0-1.0","author":"Original exercise instructions prepared for nalhilal"}]},"relations":[{"type":"part-of","target":"oec:freestyle-swimming"}],"setup":{"position":"prone"},"status":"active","summary":"A continuous swimming drill performed at an easy pace to practice horizontal streamline alignment and steady underwater exhalation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plyometric Push-Up","kind":"common"},{"text":"Plyo Push-Up","kind":"abbreviation"},{"text":"explosive push ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["plyometric","calisthenics","power","strength"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2529"},"id":"oec:explosive-push-up","instructions":{"setup":["Assume a high plank position with your hands placed slightly wider than shoulder-width apart.","Position your feet hip-width apart and squeeze your glutes and core to create a rigid, straight line from head to heels."],"steps":["Lower your chest under control toward the floor by flexing your elbows at roughly a 45-degree angle to your body.","Just before your chest touches the floor, reverse direction and press into the ground with maximal speed.","Accelerate forcefully until your hands leave the floor at the peak of the movement.","Land softly by catching the ground with your hands and immediately bending your elbows to absorb impact into the next descent."],"breathing":"Inhale smoothly as you lower your body, then exhale forcefully as you explode off the floor.","cues":["Push the floor away explosively","Stay rigid in the air","Cushion the landing softly"],"common_faults":[{"fault":"Landing with stiff, locked elbows, placing high shock on the joints.","correction":"Catch the floor with soft elbows and immediately yield into the descent to absorb force."},{"fault":"Sagging the hips and extending the lumbar spine during the explosive drive or landing.","correction":"Brace your core and glutes firmly to maintain a neutral spine throughout the repetition."},{"fault":"Flaring the elbows out perpendicular to the torso.","correction":"Keep your elbows angled at roughly 45 degrees relative to your torso to protect the shoulders."}],"safety":{"precautions":["Ensure wrist and shoulder mobility are adequate before performing high-impact plyometric upper body work."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Explosive Push-Up","previous_ids":["oec:explosive-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: explosive push ups","url":"https://wger.de/en/exercise/2529/view-base","license":"CC-BY-SA-4.0","author":"ege"}]},"relations":[{"type":"regression-of","target":"oec:clap-push-up"},{"type":"substitute-for","target":"oec:clap-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A plyometric push-up variation where the upper body is driven up with enough speed for the hands to leave the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Utthita Balasana","kind":"common"},{"text":"Child's Pose with Arms Extended","kind":"common"},{"text":"Extended Arm Child's Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"teres-major","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion","abduction"]},{"joint":"knee","actions":["flexion"]},{"joint":"ankle","actions":["plantarflexion"]}]},"classification":{"modalities":["flexibility","mobility","yoga"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"2652"},"id":"oec:extended-child-s-pose","instructions":{"setup":["Kneel on an exercise mat with your knees set wider than hip-width apart and your big toes touching.","Sit back so your glutes rest on or near your heels."],"steps":["Hinge at the hips and walk your hands straight out in front of you along the floor.","Lower your torso between your thighs until your forehead rests comfortably on the mat or a block.","Extend your arms fully, pressing your palms into the floor while simultaneously sinking your hips back toward your heels.","Hold the position for the prescribed duration while maintaining slow, relaxed breathing.","To exit, slowly walk your hands back toward your knees and sit upright."],"breathing":"Breathe deeply and smoothly into the back and sides of your ribcage, using each exhale to sink deeper into the hips and shoulders.","cues":["Crawl the fingertips forward","Sink hips toward heels","Let the chest melt to the floor","Relax the neck"],"common_faults":[{"fault":"Excessively lifting the hips off the heels to reach farther forward.","correction":"Prioritize anchoring your hips down toward your heels rather than overreaching with your hands."},{"fault":"Shrugging the shoulders up into the ears with excessive muscular tension.","correction":"Keep space between your shoulders and ears while allowing the upper back and lats to passively lengthen."}],"safety":{"precautions":["If you experience knee or ankle pain from deep flexion, place a rolled towel behind the knees or under the tops of the feet for support."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Extended Child's Pose","previous_ids":["oec:extended-arm-child-s-pose"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Extended Arm Child's Pose","url":"https://wger.de/en/exercise/2652/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"kneeling","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A resting yoga stretch performed from kneeling with the hips back toward the heels and arms reaching forward to decompress the spine, shoulders, and hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DC Lat Stretch","kind":"common"},{"text":"Doggcrapp Lat Stretch","kind":"common"},{"text":"Loaded Lat Stretch","kind":"common"},{"text":"Loaded Hanging Lat Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"teres-major","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","hypertrophy"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["dip-belt","weight-plate","strap"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1921"},"id":"oec:extreme-lat-stretch","instructions":{"setup":["If loading the stretch, secure a weight plate to a dip belt around your waist.","Stand beneath a sturdy pull-up bar and take a wide overhand grip, using lifting straps if needed to ensure grip failure does not cut the stretch short.","Step off the platform or bench to suspend your full bodyweight."],"steps":["Allow your shoulders to fully elevate and let your lats elongate completely under deadweight.","Keep your chest lifted slightly and drop your head between your shoulders to deepen the stretch.","Hold the fully lengthened position steadily without swinging or bouncing for the intended duration.","Step back onto the platform or carefully place your feet down to exit the stretch safely."],"breathing":"Maintain slow, deep, diaphragmatic breathing throughout the hold, using long exhalations to sink deeper into the stretch.","cues":["Let the shoulders touch your ears","Breathe into the sides of your ribcage","Stay relaxed and hang heavy"],"common_faults":[{"fault":"Actively engaging the back and pulling upward instead of allowing a passive dead hang.","correction":"Fully relax the shoulder girdle and allow the weight to pull your arms straight overhead."},{"fault":"Losing grip before the target duration is reached.","correction":"Use lifting straps to secure your hands to the bar so grip strength is not the limiting factor."}],"safety":{"precautions":["Do not jump down abruptly after the stretch; ensure a secure step or bench is directly beneath you.","Avoid adding heavy external load until you can comfortably tolerate long bodyweight hangs."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["duration"],"optional":["load","rpe"]}],"records":{}},"name":"Extreme Lat Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Extreme Lat Stretch","url":"https://wger.de/en/exercise/1921/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"hip","position":"hanging","range":"full"},"status":"active","summary":"An intense, prolonged hanging stretch designed to place the latissimus dorsi under maximum passive tension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"DC Shoulder Stretch","kind":"common"},{"text":"Doggcrapp Shoulder Stretch","kind":"common"},{"text":"Rack Shoulder Stretch","kind":"common"},{"text":"Behind-the-Back Rack Shoulder Stretch","kind":"common"},{"text":"Extreme Deltoid Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"biceps-brachii","role":"stretched"},{"muscle":"pectoralis-minor","role":"stretched"},{"muscle":"coracobrachialis","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["hyperextension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","anterior-tilt"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility","hypertrophy"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["barbell","smith-machine"],["power-rack","squat-rack","smith-machine"]]},"external_ids":{"wger":"1920"},"id":"oec:extreme-shoulder-stretch","instructions":{"setup":["Set a barbell in a power rack or Smith machine at approximately chest to shoulder height.","Stand directly in front of the bar facing away from it.","Reach both arms straight back and take a pronated grip on the bar, slightly wider than shoulder-width."],"steps":["Stand tall, lift your chest, and pull your shoulder blades together.","Step your feet forward slightly and slowly bend your knees, allowing gravity and your bodyweight to pull your arms upward and backward.","Lower your hips until you achieve a deep, intense stretch across the front of your shoulders and chest.","Hold the position statically for the prescribed duration while keeping your arms extended.","To exit, step back and stand upright to relieve tension on the shoulders before releasing your grip."],"breathing":"Breathe slowly and deeply, using controlled exhales to keep the chest proud and manage discomfort without tensing up.","cues":["Keep the chest proud","Sink smoothly with gravity","Do not shrug toward your ears"],"common_faults":[{"fault":"Rounding the shoulders forward and collapsing the chest","correction":"Keep your shoulder blades retracted and chest elevated throughout the stretch to properly target the anterior deltoids."},{"fault":"Dropping down abruptly into the stretch","correction":"Descend slowly and maintain firm footing so you can support your bodyweight if the stretch becomes too intense."},{"fault":"Excessively arching the lower back to compensate for poor shoulder extension","correction":"Brace your core gently to keep the lumbar spine neutral while your shoulders extend."}],"safety":{"precautions":["Avoid this stretch if you have anterior shoulder instability, impingement, or a history of shoulder dislocations.","Always maintain full footing on the floor to regulate the tension on the shoulders."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Extreme Shoulder Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Extreme Shoulder Stretch","url":"https://wger.de/en/exercise/1920/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An intense, bodyweight-loaded stretch for the anterior deltoids and chest performed by holding a fixed barbell behind the back and lowering the hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Assisted Straight Bar Support Hold","kind":"common"},{"text":"Feet-Supported Bar Support Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["plyo-box","step"],"required":[["pull-up-bar","power-rack","squat-rack","smith-machine"]]},"external_ids":{"wger":"2694"},"id":"oec:feet-assisted-straight-bar-support","instructions":{"setup":["Set a straight bar at roughly waist-to-hip height, or place a stable box under a higher bar.","Grip the bar with an overhand, shoulder-width pronated grip and stand directly behind or slightly under the bar.","Press down into the bar to extend your arms fully, positioning the bar across the front of your upper thighs or hips while keeping your toes or feet resting lightly on the ground or box."],"steps":["Drive your palms downward into the bar, pushing your shoulders down away from your ears to engage the lower traps and lats.","Keep the elbows locked out straight and brace your abdominals and glutes into a rigid hollow or neutral torso.","Use only as much assistance from your feet as necessary to maintain straight arms and depressed shoulders.","Hold the position steadily for the desired duration without swinging or bending the elbows.","Carefully step down to release the hold."],"breathing":"Maintain steady, rhythmic breathing through your diaphragm while keeping your core braced and shoulders actively depressed.","cues":["Push the bar into the floor","Long neck, shoulders down","Lock the elbows completely","Light toes"],"common_faults":[{"fault":"Allowing the shoulders to shrug up toward the ears.","correction":"Actively press downward into the bar to maintain active scapular depression throughout the hold."},{"fault":"Soft or bent elbows.","correction":"Engage the triceps to lock out the elbow joints fully before offloading weight onto the bar."},{"fault":"Bearing all weight through the legs rather than the upper body.","correction":"Rest only enough foot weight on the floor or platform to stabilize yourself, keeping the majority of your bodyweight supported by your hands."}],"safety":{"precautions":["Ensure the bar is firmly secured in J-hooks or a stable apparatus that cannot roll or tip over."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Feet-Assisted Straight-Bar Support","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Feet-assisted Straight-bar Support","url":"https://wger.de/en/exercise/2694/view-base","license":"CC0-1.0","author":"Original exercise instructions prepared for nalhilal"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric calisthenics regression where the body is held locked out above a straight bar with foot support to build foundational scapular depression and arm strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dips Between Two Benches","kind":"common"},{"text":"Two-Bench Dip","kind":"common"},{"text":"Elevated Bench Dip","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["depression","elevation"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate","dumbbell"],"required":[["bench"],["bench","plyo-box","chair","step"]]},"external_ids":{"wger":"197"},"id":"oec:feet-elevated-bench-dip","instructions":{"setup":["Place two flat benches parallel to each other, spaced just far enough apart that your heels can rest on one while your hands support you on the other.","Sit on the edge of one bench and place the palms of your hands next to your hips, gripping the bench edge with fingers facing forward.","Extend your legs forward and place the backs of your heels securely on the opposite bench.","Press through your palms to fully extend your arms, sliding your hips just off the edge of the supporting bench."],"steps":["Inhale and lower your body by bending at the elbows, keeping your back close to the edge of the rear bench.","Descend under control until your upper arms are roughly parallel to the floor, forming approximately a 90-degree angle at the elbows.","Pause briefly at the bottom without resting your torso or hips on the floor.","Exhale and drive through the palms to extend your elbows and return to the starting position."],"breathing":"Inhale smoothly as you lower your body; exhale as you push back up to arm extension.","cues":["Keep your torso upright and close to the rear bench.","Point your elbows straight back, not flaring outward.","Push the floor away through your palms at the top."],"common_faults":[{"fault":"Drifting hips too far forward away from the bench.","correction":"Keep your back skimming closely along the edge of the bench to avoid excessive shoulder anterior tilt and strain."},{"fault":"Descending excessively deep past 90 degrees at the elbows.","correction":"Stop when upper arms reach roughly parallel to the floor to protect the anterior shoulder capsule."},{"fault":"Flaring the elbows outward during the descent.","correction":"Actively track elbows straight back behind you throughout the repetition."}],"safety":{"precautions":["Ensure both benches are stable and cannot slide apart during the set.","Individuals with anterior shoulder impingement or laxity should limit depth or choose parallel bar dips."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"total"},"name":"Feet-Elevated Bench Dip","previous_ids":["oec:dips-between-two-benches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dips Between Two Benches","url":"https://wger.de/en/exercise/197/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"progression-of","target":"oec:chair-dip"},{"type":"progression-of","target":"oec:floor-dip"},{"type":"regression-of","target":"oec:dip"},{"type":"substitute-for","target":"oec:dip"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support"},"status":"active","summary":"An upper-body dip variation performed between two parallel benches with the heels elevated to increase loading on the triceps and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Box Handstand Push-up","kind":"common"},{"text":"Box Pike Push-Up","kind":"common"},{"text":"Elevated Pike Push-Up","kind":"common"},{"text":"Bench Pike Push-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["plyo-box","bench","chair","step"]]},"external_ids":{"wger":"2621"},"id":"oec:feet-elevated-pike-push-up","instructions":{"setup":["Place your hands shoulder-width apart on the floor about two to three feet in front of a sturdy box or bench.","Step your feet onto the elevated surface and walk your hands backward until your hips are bent at roughly ninety degrees and stacked directly over your shoulders.","Engage your core to maintain a neutral spine, keeping your legs straight or slightly soft at the knees."],"steps":["Lower your head forward and downward by bending at the elbows, aiming for the crown of your head to touch lightly in front of your hands to form a tripod shape.","Pause briefly at the bottom without resting your weight on your head.","Press through your palms to extend your elbows, pushing upward and slightly backward to return your head between your shoulders at full lockout."],"breathing":"Inhale as you lower down toward the floor, and exhale forcefully as you press back up to the starting position.","cues":["Stack hips directly over hands","Make a triangle with your head and hands","Push the floor away at the top","Keep elbows tucked to forty-five degrees"],"common_faults":[{"fault":"Flaring the elbows out excessively wide, shifting stress away from the shoulders onto the joint capsules.","correction":"Track elbows inward at roughly a forty-five degree angle relative to your torso as you lower."},{"fault":"Lowering the head straight down between the hands instead of forward, reducing range of motion and compromising shoulder mechanics.","correction":"Lower the crown of your head forward so your hands and head form the points of a triangle at the bottom."},{"fault":"Hips drifting backward away from the hands, turning the movement into an incline horizontal push.","correction":"Keep your hips pushed forward and stacked vertically over your shoulders throughout the repetition."}],"safety":{"precautions":["Ensure the elevated surface is stable and will not slide during the set.","Do not train to absolute muscle failure where you could collapse onto your head or neck."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Feet-Elevated Pike Push-Up","previous_ids":["oec:box-handstand-push-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Box Handstand Push-up","url":"https://wger.de/en/exercise/2621/view-base","license":"CC-BY-SA-4.0","author":"Jarda"}]},"relations":[{"type":"variation-of","target":"oec:pike-push-up"},{"type":"progression-of","target":"oec:pike-push-up"},{"type":"regression-of","target":"oec:handstand-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An inverted bodyweight pressing variation where the feet rest on an elevated surface to increase loading on the shoulders and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Finger Pushup","kind":"common"},{"text":"Finger Push-Up","kind":"common"},{"text":"Fingertip Pushup","kind":"common"},{"text":"Flexão de dedo","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"hand-intrinsics","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1217"},"id":"oec:fingertip-push-up","instructions":{"setup":["Assume a standard high plank position with feet hip-width apart and your body in a rigid, straight line.","Lift your palms off the floor, distributing your upper-body weight across all ten fingertips and thumbs.","Spread your fingers wide in an arched claw position, ensuring the finger joints are firm and not hyperextending."],"steps":["Lower your chest toward the floor by bending the elbows backward at roughly a 45-degree angle to your torso.","Descend until your chest hovers just above the ground while keeping the fingers rigid and arched.","Press through your fingertips and straighten your arms to return to the starting plank position.","Lock out the elbows and fully protract the shoulder blades at the top before beginning the next repetition."],"breathing":"Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the lockout.","cues":["Claw the floor","Keep finger joints rigid","Body like a plank"],"common_faults":[{"fault":"Allowing finger joints to collapse into hyperextension under body weight.","correction":"Maintain a strong dome shape with your hands and regress to kneeling fingertip holds if the fingers buckle."},{"fault":"Sagging at the hips or hyper-extending the lumbar spine.","correction":"Brace the abdominals and squeeze the glutes to keep the entire body rigid from head to heels."},{"fault":"Flaring elbows directly out to the sides.","correction":"Tuck elbows to roughly a 45-degree angle relative to the ribs to protect the shoulders."}],"safety":{"precautions":["Requires significant connective tissue conditioning in the hands; build up from kneeling fingertip planks before performing full repetitions."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Fingertip Push-Up","previous_ids":["oec:finger-pushup"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Finger Pushup","url":"https://wger.de/en/exercise/1217/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An advanced push-up variation performed supported on the fingertips to build hand, finger, and forearm integrity alongside upper-body pressing strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Quadruped Hip Abduction","kind":"common"},{"text":"Dirty Dog","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"piriformis","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","mini-band","ankle-weight"],"required":[]},"external_ids":{"wger":"1915"},"id":"oec:fire-hydrant","instructions":{"setup":["Start on all fours on an exercise mat, with hands directly under your shoulders and knees under your hips.","Flatten your back into a neutral spine and brace your core so your hips are level and stable."],"steps":["Keeping your knee bent at ninety degrees, raise one leg out to the side away from your midline.","Lift until your thigh is roughly parallel to the floor, without rotating your torso or shifting your hips excessively.","Pause briefly at the top to squeeze the glute.","Lower the knee smoothly back to the starting position without resting your weight fully between reps."],"breathing":"Exhale as you lift the leg away from the body; inhale as you return to the starting position.","cues":["Keep the pelvis square to the floor.","Move from the hip, not the lower back.","Imagine balancing a glass of water on your lower back."],"common_faults":[{"fault":"Rotating the spine or flaring the ribcage to lift the leg higher.","correction":"Limit the range of motion to what your hip joint can achieve while keeping your back flat and shoulders level."},{"fault":"Shifting all body weight entirely onto the supporting side hip.","correction":"Press firmly through both hands and keep the supporting hip stacked directly over the grounded knee."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Fire Hydrant","previous_ids":["oec:quadruped-hip-abduction"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quadruped Hip Abduction","url":"https://wger.de/en/exercise/1915/view-base","license":"CC-BY-SA-4.0","author":"treder"}]},"relations":[{"type":"regression-of","target":"oec:quadruped-hip-circle"},{"type":"substitute-for","target":"oec:clamshell"},{"type":"substitute-for","target":"oec:side-lying-hip-abduction"}],"setup":{"position":"quadruped","range":"full"},"status":"active","summary":"A bodyweight quadruped exercise that targets the hip abductors and external rotators while challenging core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tyler Twist","kind":"common"},{"text":"TheraBand Tyler Twist","kind":"brand"},{"text":"TheraBand FlexBar Tyler Twist","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["extension"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["eccentric-emphasis","dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band"]]},"external_ids":{"wger":"2638"},"id":"oec:flexbar-tyler-twist","instructions":{"setup":["Stand upright holding the lower end of the flexible resistance bar vertically in the hand of the affected arm.","Fully extend the wrist of the affected arm while maintaining a secure grip on the base of the bar.","Grasp the top end of the bar with your unaffected hand, facing that palm away from you."],"steps":["Twist the top of the bar forward with the unaffected hand to wind up tension while maintaining wrist extension on the affected side.","Extend both arms out in front of your chest so the bar is held horizontally at shoulder height, keeping the twist locked in.","Slowly allow the affected wrist to untwist into flexion under control over three to four seconds while keeping the unaffected hand stationary.","Release tension, return to the vertical starting position, and reset for the next repetition."],"breathing":"Breathe steadily throughout the movement, exhaling as you slowly release tension during the eccentric phase.","cues":["Twist with the healthy hand, resist with the injured wrist","Slow untwist over four full seconds","Keep elbows extended out front"],"common_faults":[{"fault":"Letting the bar snap back quickly instead of controlling the eccentric phase","correction":"Slow the release down to a deliberate three to four-second count to maximize eccentric tendon loading."},{"fault":"Actively flexing the wrist during the loading phase instead of pre-extending it","correction":"Fully extend the affected wrist before twisting the bar so the muscle only works eccentrically."}],"safety":{"precautions":["Mild discomfort is expected during rehabilitation, but stop immediately if you experience sharp or escalating pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","tempo","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"FlexBar Tyler Twist","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: FlexBar Tyler Twist","url":"https://wger.de/en/exercise/2638/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"variation-of","target":"oec:resistance-bar-wrist-extension"},{"type":"substitute-for","target":"oec:dumbbell-wrist-extension"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An eccentric wrist extensor exercise performed with a flexible rubber resistance bar, primarily used to rehabilitate lateral epicondylitis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Theraband FlexBar Wrist Flexion","kind":"brand"},{"text":"Resistance Bar Wrist Flexion","kind":"common"},{"text":"FlexBar Wrist Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["flexion"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["chair","bench"],"required":[["resistance-band"]]},"external_ids":{"wger":"2637"},"id":"oec:flexbar-wrist-flexion","instructions":{"setup":["Sit on a chair or bench and rest your working forearm across your thigh or a flat table.","Position your wrist and hand just past the supporting edge with your palm facing upward.","Grip one end of the flexible resistance bar firmly."],"steps":["Allow your wrist to slowly extend downward toward the floor into a comfortable stretch.","Curl your wrist upward toward your body as far as comfortable while keeping your forearm stationary.","Squeeze at the top, then slowly lower the bar back to the starting position over two to three seconds."],"breathing":"Exhale as you curl your wrist upward and inhale as you lower the bar down.","cues":["Keep the forearm pinned down","Move only through the wrist","Control the descent"],"common_faults":[{"fault":"Lifting the forearm off the support","correction":"Keep your entire forearm anchored to the thigh or table so the movement is isolated to the wrist."},{"fault":"Dropping the weight too quickly","correction":"Lower the bar under control for at least two to three seconds on each repetition."}],"safety":{"precautions":["Do not force deep wrist extension if experiencing acute medial epicondylalgia or forearm pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"FlexBar Wrist Flexion","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: FlexBar Wrist Flexion","url":"https://wger.de/en/exercise/2637/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"regression-of","target":"oec:dumbbell-wrist-curl"},{"type":"substitute-for","target":"oec:dumbbell-wrist-curl"},{"type":"regression-of","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:cable-wrist-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated","range":"full"},"status":"active","summary":"A seated rehabilitation exercise that isolates and strengthens the wrist flexors by curling a flexible resistance bar upward with the forearm supported."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Floor dips","kind":"common"},{"text":"Crab dip","kind":"common"},{"text":"Crab walk dip","kind":"common"},{"text":"Bench Dips On Floor HD","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["hyperextension","flexion"]},{"joint":"scapulothoracic","actions":["elevation","depression"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["push","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1000,1320"},"id":"oec:floor-dip","instructions":{"setup":["Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.","Place your hands on the floor slightly behind your hips, fingers pointing forward toward your feet.","Press through your hands and feet to lift your hips slightly off the floor, keeping your chest open and shoulders down."],"steps":["Lower your body by bending your elbows directly backward until your buttocks lightly graze or hover just above the floor.","Push firmly through your palms to extend your elbows and return to the starting elevated position.","Lock out the triceps momentarily at the top without shrugging your shoulders."],"breathing":"Inhale as you bend your elbows and lower your hips, and exhale as you press through the floor to return to the top.","cues":["Bend at the elbows, don't just drop your hips.","Point your elbows straight back.","Keep your chest broad and shoulders away from your ears."],"common_faults":[{"fault":"Hinging at the hips rather than bending the elbows.","correction":"Ensure your elbows actively flex backward so the triceps carry the work rather than simply lifting and lowering the pelvis."},{"fault":"Flaring the elbows out wide to the sides.","correction":"Keep your elbows tracking straight behind your body to properly load the triceps and protect the shoulders."},{"fault":"Excessive shoulder shrugging and forward slouching.","correction":"Depress your scapulae and keep your chest lifted throughout the set."}],"safety":{"precautions":["If you experience wrist discomfort from deep extension, rotate your hands slightly outward or perform the movement with your hands gripping low parallettes or push-up handles."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Floor Dip","previous_ids":["oec:floor-dips","oec:bench-dips-on-floor-hd"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Floor dips","url":"https://wger.de/en/exercise/1000/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Bench Dips On Floor HD","url":"https://wger.de/en/exercise/1320/view-base","license":"CC-BY-SA-4.0","author":"hektkaso"}]},"relations":[{"type":"regression-of","target":"oec:chair-dip"},{"type":"regression-of","target":"oec:dip"},{"type":"substitute-for","target":"oec:chair-dip"}],"setup":{"grip":{"width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A beginner-friendly bodyweight movement performed in a crab posture to strengthen the triceps and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Flutter Kicks","kind":"common"},{"text":"Lying Flutter Kick","kind":"common"},{"text":"Supine Flutter Kick","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"tensor-fasciae-latae","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","conditioning"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"235"},"id":"oec:flutter-kick","instructions":{"setup":["Lie flat on your back on a mat with your legs extended straight and together.","Place your arms by your sides with palms down, or slide your hands slightly under your glutes for pelvis support.","Press your lower back firmly into the floor and brace your midsection."],"steps":["Lift both heels approximately four to six inches off the ground.","Raise one leg slightly higher while lowering the other toward the floor without letting it touch.","Reverse the motion in a continuous, controlled, rhythmic flutter from the hips.","Maintain a flat lower back and rigid legs throughout the entire set."],"breathing":"Breathe continuously in a shallow, rhythmic pattern without letting your abdominal brace relax.","cues":["Glue your lower back to the floor","Kick from the hips, not the knees","Keep the kicks small and controlled"],"common_faults":[{"fault":"Hyperextending the lumbar spine and allowing the lower back to peel off the floor.","correction":"Press your lower back firmly down by engaging your abs, and kick at a higher angle if necessary."},{"fault":"Bending the knees excessively to make the motion easier.","correction":"Keep the knees locked or soft-locked so the movement originates purely at the hip joints."},{"fault":"Flailing with excessively large kicks.","correction":"Constrain the flutter to short, crisp amplitudes of six to twelve inches between feet."}],"safety":{"precautions":["If you experience lower back strain, raise your kicking angle higher toward the ceiling to reduce the lever arm."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["reps","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Flutter Kick","previous_ids":["oec:flutter-kicks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Flutter Kicks","url":"https://wger.de/en/exercise/235/view-base","license":"CC-BY-SA-4.0","author":"nate303303"}]},"relations":[{"type":"substitute-for","target":"oec:scissor-kick"},{"type":"substitute-for","target":"oec:lying-leg-circle"},{"type":"substitute-for","target":"oec:lying-leg-raise"}],"setup":{"position":"supine"},"status":"active","summary":"A supine bodyweight core exercise where the legs alternate in small up-and-down fluttering motions while the abdominals resist lumbar extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Calves foam roller","kind":"common"},{"text":"foam rolling calves","kind":"common"},{"text":"foam roll calves","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"soleus","role":"stretched"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"bilateral","contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1854"},"id":"oec:foam-roller-calf-roll","instructions":{"setup":["Sit on the floor with your legs extended straight in front of you.","Place a foam roller underneath your lower calves just above your Achilles tendons.","Place your hands on the floor beside or slightly behind your hips to support your body weight."],"steps":["Press down through your hands to elevate your hips slightly off the floor, transferring body weight onto the roller.","Slowly roll the foam roller upward along the lower leg, moving from just above the Achilles tendon toward the base of the knee.","Rotate your feet slightly inward and outward to target both the medial and lateral heads of the calf.","When a tender or tight trigger point is found, pause for several seconds while taking deep breaths, optionally pointing and flexing your toes to floss the muscle tissue.","Gently roll back toward the lower calves and repeat for the desired duration."],"breathing":"Breathe slowly and deeply throughout the movement, avoiding holding your breath when rolling over tender spots.","cues":["Keep shoulders depressed away from your ears.","Roll slowly and deliberately.","Turn toes in and out to hit every angle.","Pause and breathe into tight areas."],"common_faults":[{"fault":"Rolling directly behind the knee joint.","correction":"Stop the roller just below the popliteal crease; avoid applying direct compression into the back of the knee joint."},{"fault":"Rolling too quickly.","correction":"Perform slow, controlled passes across the tissue to allow the nervous system and musculature to relax."},{"fault":"Slumping into the shoulders and rounding the upper back excessively.","correction":"Press firmly through the hands and maintain an active chest and engaged shoulder girdle."}],"safety":{"precautions":["Avoid rolling directly over bones or joints.","Discontinue if you experience sharp, shooting, or nerve pain down the leg or foot."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Foam Roller Calf Roll","previous_ids":["oec:calves-foam-roller"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Calves foam roller","url":"https://wger.de/en/exercise/1854/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"seated"},"status":"active","summary":"A self-myofascial release technique using a foam roller to reduce tension and improve tissue mobility in the calf muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Foam Roller Gluteus","kind":"common"},{"text":"Glute Foam Rolling","kind":"common"},{"text":"Foam Roll Glutes","kind":"common"},{"text":"Glute SMR","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"piriformis","role":"stretched"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1859"},"id":"oec:foam-roller-glute-roll","instructions":{"setup":["Sit directly on top of a foam roller placed horizontally on the floor.","Support your upper body by placing your hands flat on the floor behind the roller.","Cross the ankle of the targeted leg over the opposite knee in a figure-four position to expose the deep gluteal tissues.","Slightly shift your body weight toward the side of the crossed leg."],"steps":["Use your supporting foot and hands to slowly roll back and forth from the top of the iliac crest down to the sit bone.","Scan the muscle belly slowly for areas of localized tightness or tenderness.","When a tender trigger point is found, pause on the spot for twenty to thirty seconds while breathing deeply until tension decreases.","Perform small, controlled oscillating rolls over the area before switching to the other side."],"breathing":"Breathe continuously and deeply, exhaling slowly to encourage the gluteal muscles to relax over the roller.","cues":["Keep the chest open and support weight with the hands.","Cross the ankle to stretch and expose the deep hip rotators.","Roll slowly; avoid rushing over tender spots."],"common_faults":[{"fault":"Rolling too rapidly across the muscle.","correction":"Move at a slow, deliberate pace of about one inch per second to allow soft tissue adaptation."},{"fault":"Holding your breath due to discomfort.","correction":"Ease off the pressure by supporting more weight through your hands and maintain steady, relaxed breathing."},{"fault":"Rolling directly over bony landmarks such as the greater trochanter or sacrum.","correction":"Keep the roller centered on the soft muscular tissue between the hip crest and hip joint."}],"safety":{"precautions":["Avoid rolling over unhealed muscle tears, acute bursitis, or severe sciatic nerve pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Foam Roller Glute Roll","previous_ids":["oec:foam-roller-gluteus"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Foam Roller Gluteus","url":"https://wger.de/en/exercise/1859/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"seated"},"status":"active","summary":"A self-myofascial release technique using a foam roller to alleviate tension and improve tissue quality in the gluteal muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hamstring Foam Rolling","kind":"common"},{"text":"Foam Rolling Hamstrings","kind":"common"},{"text":"Hamstring Foam Roller","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"knee","actions":["extension","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1855"},"id":"oec:foam-roller-hamstrings","instructions":{"setup":["Sit on the floor with your legs extended forward and place a foam roller directly under the back of your thighs.","Place your hands on the floor slightly behind your hips to support your upper body weight.","Press through your hands to lift your glutes slightly off the floor, transferring your lower body weight onto the roller."],"steps":["Slowly roll from the base of your pelvis down toward the back of your knees by pushing and pulling through your hands.","Pause and hold pressure on any tight or tender spots for several seconds until tension begins to release.","Rotate your legs slightly inward and outward as you roll to address the medial and lateral hamstring compartments.","Continue rolling back and forth at a slow, controlled pace for the designated duration."],"breathing":"Maintain slow, deep, diaphragmatic breathing throughout the drill to encourage muscle relaxation.","cues":["Relax the legs completely","Roll slow, don't rush","Cross one leg over the other to increase pressure if needed"],"common_faults":[{"fault":"Rolling directly over the back of the knee joint.","correction":"Stop the roller just above the popliteal fossa to avoid compressing nerves and blood vessels behind the knee."},{"fault":"Rolling too quickly across the tissue.","correction":"Move at an inch per second to give the muscle tissue time to respond and adapt to the pressure."},{"fault":"Sagging through the shoulders and collapsing the chest.","correction":"Keep your hands pressed firmly into the floor and maintain an active, stable upper body posture."}],"safety":{"precautions":["Avoid rolling directly across the joint capsule behind the knee."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Foam Roller Hamstrings","previous_ids":["oec:hamstring-foam-roller"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hamstring Foam roller","url":"https://wger.de/en/exercise/1855/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"seated"},"status":"active","summary":"A self-myofascial release technique using a foam roller to reduce muscle tension and improve tissue mobility in the back of the thighs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"IT band foam rolling","kind":"common"},{"text":"iliotibial band foam rolling","kind":"common"},{"text":"foam rolling the IT band","kind":"common"},{"text":"Foam Roller Iliotibial band","kind":"common"},{"text":"Foam Roll IT Band","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1857,1950"},"id":"oec:foam-roller-it-band","instructions":{"setup":["Lie on your side on a mat with the foam roller positioned beneath the outside of your bottom thigh, just below the hip joint.","Support your upper body on your bottom forearm or hand, and cross your top leg over in front of you, placing the foot flat on the floor to modulate pressure."],"steps":["Slowly roll your body down toward your feet so the roller moves up your lateral thigh toward the hip.","Reverse the motion by rolling toward your head, stopping just above the knee joint.","Pause for several seconds on particularly tender or dense spots along the lateral thigh while breathing deeply.","Complete the desired duration, then switch sides."],"breathing":"Breathe slowly and rhythmically throughout, avoiding holding your breath when rolling over tender spots.","cues":["Regulate pressure with your top foot","Roll slowly and smoothly","Avoid rolling directly over the knee or hip bone"],"common_faults":[{"fault":"Rolling directly over bony prominences such as the greater trochanter or lateral knee joint.","correction":"Confine the rolling to the soft tissue between just below the hip and just above the knee."},{"fault":"Rolling too rapidly across the tissue.","correction":"Move at a deliberate, slow pace of about one to two inches per second, pausing on tender trigger points."},{"fault":"Tensing up and holding breath due to discomfort.","correction":"Unload more body weight onto your supporting limbs to reduce pressure to a tolerable level."}],"safety":{"precautions":["Do not apply excessive pressure that causes sharp or radiating pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Foam Roller IT Band","previous_ids":["oec:foam-roller-iliotibial-band","oec:foam-roll-it-band"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Foam Roller Iliotibial band","url":"https://wger.de/en/exercise/1857/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"},{"title":"wger: Foam Roll IT Band","url":"https://wger.de/en/exercise/1950/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"side-lying"},"status":"active","summary":"A self-myofascial release technique using a foam roller along the lateral thigh to alleviate perceived tightness and improve tissue mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Quad Foam Rolling","kind":"common"},{"text":"Foam Roller Quads","kind":"common"},{"text":"Quadriceps Foam Rolling","kind":"common"},{"text":"Foam Rolling Quadriceps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1858"},"id":"oec:foam-roller-quadriceps","instructions":{"setup":["Place a foam roller horizontally on the floor.","Lie face down, positioning the foam roller directly under your thighs, just above your knees.","Support your upper body on your forearms in a modified plank position with your core braced."],"steps":["Slowly pull with your forearms to roll your body forward, moving the roller up your quadriceps toward your hips.","Push back through your forearms to reverse direction, rolling down toward the top of the knees.","Maintain a steady, controlled pace and pause on areas of notable tension for several seconds."],"breathing":"Maintain slow, relaxed breathing throughout, exhaling deliberately to help relax the thigh muscles as you pass over tender spots.","cues":["Stay braced through your torso","Keep legs relaxed into the roller","Roll slowly and methodically"],"common_faults":[{"fault":"Sagging the lower back into hyperextension.","correction":"Brace your abdominals to hold a solid plank position while rolling."},{"fault":"Rolling directly over the kneecaps.","correction":"Stop the roller just above the superior border of the patella."},{"fault":"Moving too quickly across the tissue.","correction":"Slow down your strokes to allow the muscle tissue time to relax and respond to pressure."}],"safety":{"precautions":["Avoid rolling directly onto the knee joints or bony areas of the pelvis."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{}},"name":"Foam Roller Quadriceps","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Foam Roller quadriceps","url":"https://wger.de/en/exercise/1858/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"prone"},"status":"active","summary":"A self-myofascial release exercise performed in a prone position to mobilize the front of the thighs and reduce tension in the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Foam Rolling Tibialis Anterior","kind":"common"},{"text":"Foam Roller Shin","kind":"common"},{"text":"Shin Foam Rolling","kind":"common"},{"text":"Tibialis Anterior SMR","kind":"abbreviation"},{"text":"Foam Roller Anterior tibialis","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tibialis-anterior","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1856"},"id":"oec:foam-roller-tibialis-anterior","instructions":{"setup":["Place a foam roller on the floor and assume a hands-and-knees position over it.","Position the upper portion of one shin directly onto the foam roller, slightly lateral to the sharp bony ridge of the tibia.","Support most of your body weight through your hands and the opposite knee or foot on the floor."],"steps":["Slowly roll your body backward and forward to glide the roller between just below the knee and just above the ankle.","Rotate the lower leg slightly inward and outward to target different fibers of the muscular belly.","When you encounter a tender spot, pause for several seconds while taking deep breaths until tension dissipates.","Complete the desired duration, then switch and repeat on the opposite leg."],"breathing":"Breathe slowly and rhythmically throughout the movement, avoiding holding your breath when rolling over tender spots.","cues":["Stay off the bone","Control pressure with your hands","Breathe through tender points","Roll slowly and smoothly"],"common_faults":[{"fault":"Rolling directly on the sharp shin bone (tibia).","correction":"Angle the leg slightly outward so the roller contacts the soft muscle belly just lateral to the tibia."},{"fault":"Moving too quickly across the tissue.","correction":"Slow the cadence down to a steady, controlled roll to allow the soft tissue to adapt and relax."},{"fault":"Rolling directly over the knee cap or ankle joint.","correction":"Keep the rolling path strictly between the base of the knee joint and the top of the ankle."}],"safety":{"precautions":["Avoid rolling directly over bony prominences or acute injuries such as suspected stress fractures."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Foam Roller Tibialis Anterior","previous_ids":["oec:foam-roller-anterior-tibialis"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Foam Roller Anterior tibialis","url":"https://wger.de/en/exercise/1856/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"quadruped"},"status":"active","summary":"A self-myofascial release technique using a foam roller to alleviate muscle tension along the front and outer side of the shin."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Blackroll","kind":"brand"},{"text":"Thoracic Spine Foam Rolling","kind":"common"},{"text":"Upper Back Foam Roll","kind":"common"},{"text":"Foam Rolling - Upper Back","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"stretched"},{"muscle":"rhomboids","role":"stretched"},{"muscle":"trapezius-middle","role":"stretched"},{"muscle":"trapezius-lower","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["extension","flexion"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1363"},"id":"oec:foam-roller-upper-back","instructions":{"setup":["Sit on the floor with your knees bent and feet planted flat at hip-width.","Position the foam roller horizontally behind you, resting against your mid-back just below the shoulder blades.","Support the weight of your head with your hands interlaced behind your neck, elbows drawn inward."],"steps":["Engage your core and press through your feet to lift your hips slightly off the floor.","Push and pull with your legs to slowly roll back and forth along your upper back, from mid-back to the top of your shoulder blades.","Pause and take slow, deep breaths over tender areas or tight spots for several seconds.","Carefully lower your hips back to the floor to finish the bout."],"breathing":"Breathe slowly and rhythmically, exhaling to relax into areas of muscle tightness.","cues":["Support the neck","Stay on the rib cage","Roll slow and smooth","Breathe through tender spots"],"common_faults":[{"fault":"Rolling onto the unsupported lower back (lumbar spine).","correction":"Keep the roller confined to the rib-supported thoracic cage, from mid-back to the top of the shoulders."},{"fault":"Yanking on the head or straining the neck.","correction":"Gently cradle the head in your hands to support neck alignment without pulling your chin into your chest."},{"fault":"Rolling too rapidly using momentum.","correction":"Move slowly and deliberately, pausing to allow tight tissue to adapt to the pressure."}],"safety":{"precautions":["Avoid rolling directly over the unsupported lumbar spine or cervical vertebrae."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Foam Roller Upper Back","previous_ids":["oec:blackroll"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Blackroll","url":"https://wger.de/en/exercise/1363/view-base","license":"CC-BY-SA-4.0","author":"Anastasious"}]},"setup":{"position":"supine","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A self-myofascial release technique using a foam roller to mobilize the thoracic spine and reduce tension in the upper back musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Foam Roller Adductors","kind":"common"},{"text":"Adductor Foam Rolling","kind":"common"},{"text":"Inner Thigh Foam Rolling","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductors","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["foam-roller"]]},"external_ids":{"wger":"1860"},"id":"oec:foam-rolling-adductor","instructions":{"setup":["Lie face down on an exercise mat supported on your forearms in a low plank position.","Place a foam roller parallel to your torso on one side.","Abduct the target leg to roughly 90 degrees and rest the inner thigh on top of the foam roller just above the knee."],"steps":["Shift your weight onto the roller while maintaining abdominal tension to keep your spine neutral.","Slowly roll your body sideways to move the roller along your inner thigh toward your groin.","Pause and hold pressure on any particularly tender or tight trigger points for 20 to 30 seconds.","Slowly roll back down toward the top of the knee, stopping just before the knee joint.","Repeat for the desired duration, then switch to the opposite leg."],"breathing":"Breathe smoothly and deeply, exhaling slowly when holding pressure on tender spots.","cues":["Keep your core braced to avoid sagging the lower back.","Relax the working leg so the roller can penetrate the muscle.","Stop before rolling onto the knee joint or pubic bone."],"common_faults":[{"fault":"Excessive lumbar extension and pelvis sagging toward the floor.","correction":"Brace your core and stay actively pressed through your forearms to maintain a neutral spine."},{"fault":"Rolling too rapidly over tight areas.","correction":"Move slowly and deliberately, pausing on tender spots to allow tissue relaxation."},{"fault":"Tensing the target leg muscles against the pressure.","correction":"Let the working thigh stay as relaxed as possible while using your arms and non-working leg to modulate body weight."}],"safety":{"precautions":["Avoid applying direct pressure over the knee joint, pubic bone, or femoral artery in the deep groin."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Foam Rolling Adductor","previous_ids":["oec:foam-roller-adductors"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Foam Roller Adductors","url":"https://wger.de/en/exercise/1860/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"prone"},"status":"active","summary":"A self-myofascial release technique using a foam roller to alleviate tension across the inner thigh musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"L-Sit (Foot Supported)","kind":"common"},{"text":"Heel-Supported L-Sit","kind":"common"},{"text":"Supported L-Sit","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"quadriceps","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["depression","protraction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension","vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["parallettes","yoga-block","mat"],"required":[]},"external_ids":{"wger":"1853"},"id":"oec:foot-supported-l-sit","instructions":{"setup":["Sit on the floor with your legs fully extended in front of you and feet together.","Place your palms flat on the floor alongside your hips, fingers pointing forward or slightly outward."],"steps":["Drive down firmly through your hands to depress your shoulders and lift your pelvis and thighs off the floor.","Keep your heels resting lightly on the ground to provide balance and take a small amount of weight off your core and hip flexors.","Lock your elbows out completely and brace your abdominal wall to maintain hip elevation.","Hold the elevated isometric position for the desired duration, then gently lower your hips back to the floor."],"breathing":"Breathe shallowly and steadily through the diaphragm while maintaining deep abdominal tension.","cues":["Push the floor away","Lock the elbows","Keep the heels light","Chest tall and shoulders down"],"common_faults":[{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively press downward into the floor to depress the scapulae and create space between your shoulders and ears."},{"fault":"Bearing too much weight through the heels.","correction":"Engage the hip flexors and abs to lift as much leg weight as possible, using the heels only for light balance assistance."},{"fault":"Soft or bent elbows during the hold.","correction":"Fully extend and lock out your arms to support your bodyweight structurally through your skeleton."}],"safety":{"precautions":["If wrist mobility or discomfort is limiting on the flat floor, use parallettes, push-up handles, or yoga blocks."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Foot-Supported L-Sit","previous_ids":["oec:l-sit-foot-supported"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: L-Sit (Foot Supported)","url":"https://wger.de/en/exercise/1853/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"regression-of","target":"oec:l-sit"},{"type":"substitute-for","target":"oec:l-sit"},{"type":"regression-of","target":"oec:tuck-l-sit"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support","range":"full"},"status":"active","summary":"A calisthenics regression of the L-sit where the hips are pressed off the floor while the heels remain lightly grounded."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Forward Arm Circles","kind":"common"},{"text":"Arm Circles Forward","kind":"common"},{"text":"Arm Circle","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid","role":"prime-mover"},{"muscle":"trapezius","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["circumduction"]},{"joint":"scapulothoracic","actions":["elevation","depression","upward-rotation","downward-rotation","protraction","retraction"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"994"},"id":"oec:forward-arm-circle","instructions":{"setup":["Stand tall with feet hip-width apart and a neutral spine.","Extend both arms straight out to the sides or down at your sides with elbows soft but extended."],"steps":["Initiate a smooth circular motion with both arms moving in a forward direction.","Trace controlled circles through a full, pain-free range of motion, passing through flexion, adduction, and extension.","Maintain a steady, rhythmic pace while keeping the torso still and core engaged."],"breathing":"Breathe continuously and rhythmically throughout the movement without holding your breath.","cues":["Keep ribs down and core brace engaged.","Move from the shoulders, not the torso.","Maintain smooth, controlled circles."],"common_faults":[{"fault":"Excessive arching of the lower back as the arms pass overhead.","correction":"Brace the abdominals and keep the ribs tucked to maintain a neutral spine."},{"fault":"Shrugging the shoulders excessively up toward the ears.","correction":"Allow natural scapular movement without forcing a sustained shrug."},{"fault":"Bending the elbows to compensate for limited shoulder mobility.","correction":"Keep the arms long and reduce the circle diameter if full range causes elbow flexion."}],"safety":{"precautions":["If you feel shoulder impingement or sharp pain, decrease the size of the circles or stop the movement."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Forward Arm Circle","previous_ids":["oec:forward-arm-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Forward arm circles","url":"https://wger.de/en/exercise/994/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:forward-shoulder-circle"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic shoulder mobility exercise where the arms perform continuous circular rotations forward to warm up the shoulder girdle."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"bodyweight forward lunge","kind":"common"},{"text":"alternating forward lunge","kind":"common"},{"text":"lunge","kind":"common"},{"text":"lunges","kind":"common"},{"text":"front lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"984"},"id":"oec:forward-lunge","instructions":{"setup":["Stand tall with your feet hip-width apart and your hands on your hips or clasped at your chest.","Engage your core and keep your chest lifted with shoulders back."],"steps":["Take a controlled, generous step forward with one leg, landing heel first.","Lower your body under control until both knees are bent to approximately ninety degrees, with the back knee hovering just above the floor.","Ensure the front knee stays aligned over the front ankle and does not collapse inward.","Drive firmly through the midfoot and heel of the front foot to push yourself smoothly back to the starting position.","Repeat the movement by stepping forward with the opposite leg."],"breathing":"Inhale as you step forward and lower down; exhale forcefully as you drive back to the standing position.","cues":["Step on train tracks, not a tightrope","Chest up, torso tall","Drive through the front heel"],"common_faults":[{"fault":"Stepping with feet directly in line, creating instability and balance loss.","correction":"Maintain hip-width spacing between your feet as you step forward."},{"fault":"Front knee caving inward (valgus collapse) during the descent or drive.","correction":"Actively track the front knee in line with your second and third toes."},{"fault":"Slamming the rear knee violently into the floor.","correction":"Control the descent and hover the back knee an inch above the ground."}],"safety":{"precautions":["Perform on a flat, non-slip surface.","Use an exercise mat under the back knee if you have patellar sensitivity."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Forward Lunge","previous_ids":["oec:lunges"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lunges","url":"https://wger.de/en/exercise/984/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"progression-of","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:step-up"},{"type":"regression-of","target":"oec:barbell-forward-lunge"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic lower-body exercise where you step forward into a split stance, lowering the hips until both knees are bent, then push back to standing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Forward Shoulder Rotation","kind":"common"},{"text":"Forward Elbow Circle","kind":"common"},{"text":"Bent-Arm Shoulder Circle","kind":"common"},{"text":"Forward Shoulder Roll","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid","role":"prime-mover"},{"muscle":"rotator-cuff","role":"synergist"},{"muscle":"trapezius","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["circumduction"]},{"joint":"scapulothoracic","actions":["elevation","depression","protraction","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["mobility","calisthenics"],"movement_patterns":["mobility-drill"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1004"},"id":"oec:forward-shoulder-circle","instructions":{"setup":["Stand upright with your feet hip-width apart and your spine in a neutral posture.","Rest the fingertips of each hand lightly on the tops of your shoulders with your elbows pointing forward."],"steps":["Trace large, controlled forward circles with your elbows, moving them forward, down, backward, and back up to the starting point.","Allow your shoulder blades to glide naturally along your rib cage through retraction, depression, protraction, and elevation.","Continue rotating in a continuous, smooth rhythm for the prescribed repetitions or duration."],"breathing":"Maintain steady, rhythmic breathing throughout the movement, inhaling as the elbows lift and exhaling as they circle down.","cues":["Draw big circles with the elbows","Keep the neck relaxed","Control the full circle"],"common_faults":[{"fault":"Excessively shrugging the neck and tensing the upper trapezius.","correction":"Keep your neck relaxed and draw the circles from the shoulder joint and shoulder blades rather than hunching your neck."},{"fault":"Hyperextending the lower back to compensate for limited shoulder mobility.","correction":"Keep your abdominal wall lightly braced and your ribs anchored down while isolating movement to the shoulders."}],"safety":{"precautions":["Perform the circles within a comfortable, pain-free range of motion if you have a history of shoulder impingement."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Forward Shoulder Circle","previous_ids":["oec:forward-shoulder-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Forward shoulder rotation","url":"https://wger.de/en/exercise/1004/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:forward-arm-circle"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight mobility drill where the shoulders and elbows cycle in a forward circular motion with fingertips on the shoulders to mobilize the shoulder girdle."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Crawl","kind":"common"},{"text":"Freestyle Swim","kind":"common"},{"text":"Continuous Freestyle","kind":"common"},{"text":"Easy Continuous Swim (Freestyle)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","flexion","internal-rotation","adduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction","upward-rotation","downward-rotation"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]}]},"classification":{"modalities":["cardio","sport"],"movement_patterns":["swim"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2480"},"id":"oec:freestyle-swimming","instructions":{"setup":["Enter the pool and push off from the wall into a streamlined, horizontal prone body position just below the surface."],"steps":["Extend one arm forward into the water while the other arm catches and pulls water backward along your torso.","Rotate your torso along your long axis with each stroke, initiating power from the core and hips.","Maintain a continuous, relaxed flutter kick from the hips with pointed toes.","Recover the pulling arm above the water with a high, relaxed elbow, entry finger-tips first out in front of your head.","Continue alternating arms smoothly to maintain steady forward propulsion."],"breathing":"Rotate your head to the side into the pocket of air created by your head bow wave to inhale, and exhale smoothly and continuously into the water when your face is submerged.","cues":["Reach long out front","Kick from the hips, not the knees","Rotate the body as a unit","Exhale smoothly underwater"],"common_faults":[{"fault":"Lifting the head forward to breathe, causing the hips and legs to drop and create excessive drag.","correction":"Keep the head neutral with eyes pointing downward, rotating the neck and torso just enough to breathe to the side."},{"fault":"Kicking excessively with bent knees like pedaling a bicycle.","correction":"Keep legs relatively straight with loose ankles, generating the flutter kick from the hips and glutes."},{"fault":"Crossing the centerline of the body with hand entry.","correction":"Enter the hand in line with your shoulder to optimize leverage and avoid shoulder impingement."}],"safety":{"precautions":["Ensure adequate swimming competency and comfort in deep water before attempting continuous laps.","Stay aware of lane traffic and pool boundaries to prevent collisions."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","heart-rate","calories","rpe"]},{"required":["duration"],"optional":["heart-rate","calories","rpe"]},{"required":["distance"],"optional":["pace","rpe"]}],"records":{}},"name":"Freestyle Swimming","previous_ids":["oec:easy-continuous-swim-freestyle"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Easy Continuous Swim (Freestyle)","url":"https://wger.de/en/exercise/2480/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:swimming"}],"setup":{"position":"prone"},"status":"active","summary":"A continuous, alternating stroke swimming exercise performed face down in the water to build cardiovascular endurance and upper body pulling endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Frog Pose","kind":"common"},{"text":"Kakasana","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"forearm-flexors","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","depression"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","balance","yoga"],"movement_patterns":["balance","push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1238"},"id":"oec:frog-stand","instructions":{"setup":["Drop into a deep squat with your feet together and your knees flared outward.","Plant your hands flat on the floor shoulder-width apart, spreading your fingers wide for stability.","Bend your elbows slightly and position your inner knees against the backs of your upper triceps."],"steps":["Shift your body weight forward over your hands, keeping your gaze focused slightly ahead of your fingers.","Grip the floor firmly with your fingertips as your heels rise off the ground.","Lift your toes off the floor one at a time or together until your entire weight is balanced on your hands.","Hold the position for the prescribed duration while keeping your core braced and shoulders actively pressing away from the floor.","Lower your feet gently back to the ground with control to finish the hold."],"breathing":"Maintain slow, steady, controlled breathing into your abdomen without breaking your core brace.","cues":["Grip the floor with your fingertips.","Lean forward into the balance.","Push the floor away through your shoulders."],"common_faults":[{"fault":"Looking straight down or tucking the chin, causing you to roll forward onto your head.","correction":"Fix your gaze on a spot on the floor about a foot in front of your hands."},{"fault":"Keeping weight too far back over the feet rather than loading the hands.","correction":"Lean your shoulders forward until your elbows stack over your wrists before lifting the toes."},{"fault":"Passive hands and collapsed wrists.","correction":"Actively claw into the ground with your fingers to make micro-adjustments and protect your wrists."}],"safety":{"precautions":["Warm up the wrists thoroughly before performing arm balances.","Place a folded mat or pillow in front of your head if you are fearful of tipping forward."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Frog Stand","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Frog stand","url":"https://wger.de/en/exercise/1238/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support"},"status":"active","summary":"An introductory calisthenics arm balance where the knees rest on the elbows and the body weight is supported entirely by the hands."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Frog Pose","kind":"common"},{"text":"Adductor Frog Stretch","kind":"common"},{"text":"Mandukasana","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"adductor-longus","role":"stretched"},{"muscle":"gracilis","role":"stretched"},{"muscle":"adductor-brevis","role":"stretched"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1844"},"id":"oec:frog-stretch","instructions":{"setup":["Start on all fours on a padded mat or soft surface.","Lower your forearms to the floor with your elbows positioned under your shoulders.","Gradually widen your knees as far apart as comfortably possible while keeping your inner feet turned outward and resting on the floor."],"steps":["Keep your spine neutral and your core gently engaged to avoid excessive arching in your lower back.","Slowly shift your hips backward toward your heels until you feel a deep stretch along your inner thighs and groin.","Hold the position statically, or gently rock your hips forward and backward in a small, controlled range of motion.","To exit, slowly shift your weight forward onto your forearms and walk your knees back together."],"breathing":"Breathe deeply and rhythmically, exhaling to relax into the stretch as your hips sink backward.","cues":["Knees wide, toes turned out","Hips back, flat spine","Breathe into the groin"],"common_faults":[{"fault":"Excessively arching the lower back to force the hips deeper.","correction":"Engage the abdominals to maintain a neutral lumbar spine throughout the stretch."},{"fault":"Spreading the knees beyond a comfortable range of motion too quickly.","correction":"Ease into the position gradually and use knee padding to avoid sharp joint discomfort."}],"safety":{"precautions":["Use a folded mat or knee pads if you experience direct pressure pain on the inner knee joints."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Frog Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Frog Stretch","url":"https://wger.de/en/exercise/1844/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"quadruped"},"status":"active","summary":"A quadruped groin stretch that mobilizes the hip joints and increases flexibility in the adductors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization","depression","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension","horizontal-pull"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"advanced"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1245"},"id":"oec:front-lever","instructions":{"setup":["Grip an overhead bar with a shoulder-width pronated grip, or take a neutral grip on gymnastic rings.","Hang with fully extended arms, depressed and slightly retracted scapulae, and engaged core."],"steps":["Pull down forcefully through the arms to rotate your entire body backwards until it is completely horizontal and parallel to the floor.","Lock your elbows completely straight and actively depress your shoulders away from your ears.","Squeeze your abdominals, glutes, and quadriceps together to maintain a rigid, straight line from head to heels.","Hold the horizontal position for the prescribed duration without letting your hips sag or pike.","Lower your body under control back to a vertical dead hang."],"breathing":"Take a deep breath before lifting into position and maintain shallow, controlled breaths while sustaining maximal abdominal bracing throughout the hold.","cues":["Drive your hands down into the bar.","Keep elbows locked out straight.","Squeeze your glutes and point your toes."],"common_faults":[{"fault":"Piking at the hips to reduce the lever arm.","correction":"Squeeze the glutes and press the hips upward so your pelvis forms a continuous straight line with your torso and legs."},{"fault":"Bending the elbows to compensate for insufficient lat and shoulder strength.","correction":"Keep elbows locked straight; regress to tuck, advanced tuck, or straddle variations if unable to maintain locked arms."},{"fault":"Elevation and rounding of the shoulders forward into passive protraction.","correction":"Actively depress the scapulae down towards your back pockets and maintain neutral to slightly retracted shoulder blades."}],"safety":{"precautions":["Ensure the bar or ring suspension system is rated for bodyweight swinging and static holds.","Warm up the shoulders, elbows, and wrists thoroughly before attempting full-lever holds."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Front Lever","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Lever","url":"https://wger.de/en/exercise/1245/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:tuck-front-lever"},{"type":"regression-of","target":"oec:front-lever-pull-up"},{"type":"progression-of","target":"oec:dragon-flag"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced calisthenics isometric hold where the body is suspended horizontally face-up from an overhead bar or rings with straight arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Lever Row","kind":"common"},{"text":"FL Pull-Up","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-pull","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"advanced"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1252"},"id":"oec:front-lever-pull-up","instructions":{"setup":["Grip a pull-up bar or gymnastics rings with an overhand, shoulder-width grip.","Engage your lats and core to raise your entire body into a fully horizontal front lever position, parallel to the floor from shoulders to heels."],"steps":["Maintain a rigid horizontal body line as you drive your elbows back and pull your hips and chest upward toward the bar.","Continue pulling until your lower chest or abdomen touches or nears the bar.","Lower yourself under full control back into the straight-arm front lever position without breaking body alignment."],"breathing":"Inhale as you stabilize into the lever; exhale forcefully as you pull your chest to the bar, and inhale as you lower.","cues":["Drive elbows toward the hips","Squeeze glutes and point toes","Keep the body completely flat"],"common_faults":[{"fault":"Piking at the hips to reduce the lever arm.","correction":"Squeeze the glutes and core to keep a completely straight line from ankles to shoulders throughout the pull."},{"fault":"Dropping the hips below the shoulders during the concentric phase.","correction":"Actively pull down with the lats and maintain abdominal tension so the torso and legs rise together."}],"safety":{"precautions":["Ensure the pull-up bar or ceiling mount is securely anchored.","Master the static front lever hold before attempting dynamic rows."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Front Lever Pull-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front lever pull-up","url":"https://wger.de/en/exercise/1252/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:front-lever"},{"type":"progression-of","target":"oec:inverted-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced calisthenics exercise where you hold a horizontal front lever and pull your chest up to the bar or rings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Splits","kind":"common"},{"text":"Front Split Stretch","kind":"common"},{"text":"Hanumanasana","kind":"common"},{"text":"Monkey Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility","yoga"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"advanced"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"2527"},"id":"oec:front-split","instructions":{"setup":["Begin in a half-kneeling position on a mat with your torso upright and hips square.","Place your hands or yoga blocks on the floor beside your hips for balance and support."],"steps":["Slide the front heel forward while keeping the front knee extended.","Simultaneously extend the rear leg backward, lowering your pelvis toward the floor.","Keep both hip points facing directly forward without letting the rear hip rotate open.","Hold the stretch at a sustainable depth without forcing the pelvis down.","Press through your hands to gently lift your hips and exit the stretch slowly."],"breathing":"Breathe smoothly and deeply, using slow exhalations to help the hip musculature relax into the stretch.","cues":["Keep hips square","Chest tall","Ease into depth"],"common_faults":[{"fault":"Opening or rotating the rear hip outward to gain artificial depth.","correction":"Keep the rear knee and top of the rear foot facing straight down to ensure pure sagittal hip extension."},{"fault":"Excessively arching the lower back to compensate for tight hip flexors.","correction":"Maintain an upright, braced torso and use yoga blocks under your hands for support."}],"safety":{"precautions":["Warm up thoroughly prior to attempting deep splits.","Support your body weight with your hands or blocks rather than dropping passively into extreme ranges."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Front Split","previous_ids":["oec:front-split-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Split Stretch","url":"https://wger.de/en/exercise/2527/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"split-stance"},"status":"active","summary":"An advanced lower-body stretch with one leg extended forward and the other backward, deeply lengthening the front hamstrings and rear hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Swings (Front–Back)","kind":"common"},{"text":"Forward and Backward Leg Swing","kind":"common"},{"text":"Sagittal Leg Swing","kind":"common"},{"text":"Front to Back Leg Swing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","swing","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1670"},"id":"oec:front-to-back-leg-swing","instructions":{"setup":["Stand tall on one leg next to a sturdy wall, post, or rack.","Place the nearest hand lightly against the support for balance.","Keep the standing leg slightly soft at the knee and brace your core."],"steps":["Swing the free leg forward in a smooth, pendulum-like motion, elevating the foot comfortably.","Allow the leg to swing naturally back through the starting position and extend behind you.","Gradually increase the range of motion as your tissues warm up, maintaining a stable, upright torso.","Complete the desired repetitions, then switch sides."],"breathing":"Breathe rhythmically and continuously, exhaling gently as the leg swings forward and inhaling as it swings back.","cues":["Move from the hip, not the lower back.","Stand tall on the support leg.","Keep the swing fluid and controlled."],"common_faults":[{"fault":"Excessively arching or rounding the lower back to force higher swings.","correction":"Brace the abdominals and limit the leg swing to the range your hips can achieve without spinal movement."},{"fault":"Swinging aggressively with rigid momentum rather than controlled rhythm.","correction":"Start with smaller, relaxed swings and build amplitude gradually without forcing end-range bounce."}],"safety":{"precautions":["Ensure ample clear space in front and behind you so your foot does not hit any objects."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Front-to-Back Leg Swing","previous_ids":["oec:leg-swings-front-back"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Swings (Front–Back)","url":"https://wger.de/en/exercise/1670/view-base","license":"CC-BY-SA-4.0","author":"Jhonatan"}]},"relations":[{"type":"substitute-for","target":"oec:standing-straight-leg-kick"}],"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"A dynamic lower-body mobility exercise that swings the leg through sagittal hip flexion and extension to prepare the hips and legs for activity."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Machine glute extension","kind":"common"},{"text":"Glute-ham developer hip extension","kind":"common"},{"text":"GHR hip extension","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"synergist"},{"muscle":"semitendinosus","role":"synergist"},{"muscle":"semimembranosus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate","weight-vest"],"required":[["ghd"]]},"external_ids":{"wger":"1132"},"id":"oec:ghd-hip-extension","instructions":{"setup":["Adjust the GHD footplate so your pelvis hangs completely off the front edge of the thigh pads, allowing full hip flexion without spinal rounding.","Step into the machine, secure your ankles tightly between the roller pads, and press your feet flat against the footplate.","Position your thighs on the support pad, brace your core, and cross your arms over your chest."],"steps":["Hinge forward at the hips to lower your torso toward the floor while maintaining a completely neutral spine.","Descend until you feel a deep stretch in your hamstrings and glutes, stopping before your lower back begins to flex.","Drive your hips into the pad and contract your glutes and hamstrings to raise your torso back to horizontal.","Pause momentarily in full hip extension in line with your legs, avoiding hyperextension of the lower back."],"breathing":"Inhale as you hinge down under control; exhale forcefully as you drive your hips into the pad and return to the horizontal position.","cues":["Hinge only at the hips.","Lock your spine rigid like a plank.","Squeeze the glutes to finish horizontal."],"common_faults":[{"fault":"Positioning the pad too far forward across the pelvis, which blocks hip hinge and turns the movement into spinal flexion and extension.","correction":"Adjust the foot carriage so the front edge of the pad sits at your upper thighs, leaving your hip crease completely free to bend."},{"fault":"Hyperextending the lumbar spine at the top of the rep instead of finishing with glute contraction.","correction":"Stop raising your torso once your body forms a straight line from your shoulders through your hips and ankles."}],"safety":{"precautions":["Ensure the footplate adjustment pins are fully engaged and locked before mounting the machine.","Discontinue the movement if you experience sharp lower back strain rather than glute and hamstring fatigue."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"total"},"name":"GHD Hip Extension","previous_ids":["oec:machine-glute-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Machine glute extension","url":"https://wger.de/en/exercise/1132/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"substitute-for","target":"oec:back-extension"},{"type":"variation-of","target":"oec:back-extension"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A posterior-chain hip hinge performed on a glute-ham developer with a rigid spine to isolate the glutes and hamstrings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Floor Glute Bridge","kind":"common"},{"text":"Supine Hip Extension","kind":"common"},{"text":"Butt Bridge","kind":"common"},{"text":"Hip Raise, Lying","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"265,292"},"id":"oec:glute-bridge","instructions":{"setup":["Lie face up on the floor with your knees bent and feet flat on the ground, hip-width apart.","Position your heels approximately six to twelve inches away from your buttocks so your shins are nearly vertical at full extension.","Rest your arms flat along your sides with palms facing down and engage your core to flatten your lower back slightly."],"steps":["Drive through your heels to extend your hips upward off the floor.","Continue raising your pelvis until your knees, hips, and shoulders form a straight line.","Squeeze your glutes firmly at the top for a brief pause without hyperextending your lower back.","Lower your hips under control back to the starting position on the floor."],"breathing":"Exhale as you drive through your heels and lift your hips; inhale as you lower back down to the floor.","cues":["Drive through the heels","Ribs down, pelvis tucked","Squeeze your glutes at the top"],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the movement instead of extending at the hips.","correction":"Keep your ribcage pulled down and abdominals braced, stopping when your torso forms a straight line from shoulder to knee."},{"fault":"Placing the feet too far forward, shifting tension almost entirely onto the hamstrings.","correction":"Bring your feet closer to your hips so that your shins are vertical when your hips are fully extended."},{"fault":"Knees collapsing inward during hip extension.","correction":"Keep your knees tracking in line with your toes throughout the entire range of motion."}],"safety":{"precautions":["Avoid pressing through the neck or cervical spine; keep upper back and shoulders grounded."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe","rir"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Glute Bridge","previous_ids":["oec:hip-raise-lying"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute Bridge","url":"https://wger.de/en/exercise/265/view-base","license":"CC-BY-SA-4.0","author":"tdprice12"},{"title":"wger: Hip Raise, Lying","url":"https://wger.de/en/exercise/292/view-base","license":"CC-BY-SA-4.0","author":"James Mackay"}]},"relations":[{"type":"regression-of","target":"oec:single-leg-glute-bridge"},{"type":"regression-of","target":"oec:barbell-hip-thrust"},{"type":"regression-of","target":"oec:dumbbell-hip-thrust"},{"type":"regression-of","target":"oec:machine-hip-thrust"},{"type":"substitute-for","target":"oec:barbell-hip-thrust"},{"type":"substitute-for","target":"oec:dumbbell-hip-thrust"},{"type":"substitute-for","target":"oec:machine-hip-thrust"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine bodyweight exercise targeting the glutes and hamstrings through hip extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pelvic Endurance Hold","kind":"common"},{"text":"Pelvic Bridge Hold","kind":"common"},{"text":"Supine Bridge Hold","kind":"common"},{"text":"Isometric Glute Bridge","kind":"common"},{"text":"Static Glute Bridge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation"],"movement_patterns":["hinge"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2630"},"id":"oec:glute-bridge-hold","instructions":{"setup":["Lie face up on a mat with your knees bent at approximately 90 degrees and feet flat on the floor, spaced hip-width apart.","Rest your arms along your sides with palms flat against the ground.","Brace your core gently to flatten excessive arching in your lower back before lifting."],"steps":["Drive through your heels to extend your hips upward until your knees, hips, and shoulders form a straight diagonal line.","Squeeze your glutes forcefully at the top without hyperextending your lumbar spine.","Maintain this elevated position steadily for the target duration while keeping your pelvis level.","Lower your hips slowly back to the mat with control to finish the set."],"breathing":"Breathe steadily and rhythmically from your diaphragm throughout the hold without losing abdominal brace.","cues":["Drive through your heels.","Squeeze glutes, don't arch your lower back.","Keep your ribs pulled down."],"common_faults":[{"fault":"Hyperextending the lower back instead of extending the hips.","correction":"Brace your abdominal muscles and only raise your hips as high as your glute contraction allows without arching your spine."},{"fault":"Pushing primarily through the toes, leading to quadriceps dominance and cramping.","correction":"Keep your full foot in contact with the ground and emphasize pressing through the heels."},{"fault":"Knees caving inward during the hold.","correction":"Actively track your knees directly over your second toes, maintaining hip-width distance throughout."}],"safety":{"precautions":["If you experience lower back discomfort, lower the height of your hips slightly and re-engage your core to ensure the load is carried by the glutes."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Glute Bridge Hold","previous_ids":["oec:pelvic-endurance-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pelvic Endurance Hold","url":"https://wger.de/en/exercise/2630/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:glute-bridge"},{"type":"substitute-for","target":"oec:glute-bridge"},{"type":"regression-of","target":"oec:glute-bridge-march"}],"setup":{"position":"supine","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine isometric bodyweight exercise where the hips are held in full extension to develop glute strength and lumbo-pelvic endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip Bridge","kind":"common"},{"text":"Bridge March","kind":"common"},{"text":"Hip Bridge March","kind":"common"},{"text":"Glute Bridge with Leg Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","conditioning"],"movement_patterns":["hinge","anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1906"},"id":"oec:glute-bridge-march","instructions":{"setup":["Lie supine on the floor or an exercise mat with your knees bent and feet flat, hip-width apart.","Rest your arms flat on the floor at your sides with palms facing down.","Engage your abdominals and drive through your heels to raise your hips until your torso and thighs form a straight diagonal line."],"steps":["Firmly press the stance heel into the floor and squeeze the stance glute to keep your pelvis level.","Lift the opposite foot off the floor, bringing that knee up toward your chest while keeping your hips fully extended.","Pause briefly at the top without allowing the pelvis to dip or rotate.","Lower the foot smoothly back to the floor to return to the bilateral bridge.","Repeat the movement with the opposite leg, alternating sides with each repetition."],"breathing":"Exhale as you lift the leg into the march, and inhale smoothly as you lower the foot back to the floor.","cues":["Drive through the stance heel","Keep your belt buckle level","Squeeze your glutes at the top","Brace your abs"],"common_faults":[{"fault":"Pelvis sagging or tilting when one foot is lifted off the floor.","correction":"Squeeze the glute on the grounded side and brace your core firmly before lifting the moving leg."},{"fault":"Hyperextending the lower back instead of extending through the hips.","correction":"Maintain a braced rib cage and stop hip elevation once your thighs and torso form a straight line."},{"fault":"Rushing through the march and relying on momentum.","correction":"Slow the tempo down and hold the single-leg position for a distinct one-second pause on each side."}],"safety":{"precautions":["Keep the neck relaxed and the weight supported across your upper back and shoulders, not on the cervical spine."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Glute Bridge March","previous_ids":["oec:hip-bridge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip Bridge","url":"https://wger.de/en/exercise/1906/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:glute-bridge"},{"type":"progression-of","target":"oec:glute-bridge"},{"type":"progression-of","target":"oec:glute-bridge-hold"},{"type":"regression-of","target":"oec:single-leg-glute-bridge"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight core and posterior-chain exercise performed by holding a glute bridge while alternately lifting each leg to challenge unilateral hip extension and pelvic stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Supine Glute Stretch","kind":"common"},{"text":"Lying Glute Stretch","kind":"common"},{"text":"Figure-Four Stretch","kind":"common"},{"text":"Supine Figure-Four Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","external-rotation"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2649"},"id":"oec:glute-stretch","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and feet flat on the floor.","Cross your right ankle over your left knee, creating a figure-four shape with your legs."],"steps":["Reach through your legs and grasp the back of your left thigh with both hands.","Gently pull your left thigh toward your chest until you feel a comfortable stretch in your right glute and outer hip.","Hold the position steadily without bouncing.","Lower your legs back to the starting position and repeat on the opposite side."],"breathing":"Breathe slowly and deeply, using each exhalation to help relax deeper into the stretch.","cues":["Keep your head and shoulders relaxed on the floor","Flex the crossed foot to protect your knee","Pull smoothly without yanking"],"common_faults":[{"fault":"Lifting the head and upper back off the floor to reach the leg.","correction":"Keep your head resting flat, or loop a strap or towel around the thigh if your hands cannot reach comfortably."},{"fault":"Twisting the pelvis to force extra range of motion.","correction":"Keep your hips square and your lower back resting flat against the mat."}],"safety":{"precautions":["Do not force the knee into excessive rotation if you experience knee discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Glute Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute Stretch","url":"https://wger.de/en/exercise/2649/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"supine"},"status":"active","summary":"A static flexibility exercise performed lying on the back to stretch the gluteal muscles and deep hip rotators."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"GHR","kind":"abbreviation"},{"text":"Glute Ham Developer Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["extension","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-knee-flexion","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"intermediate"},"equipment":{"optional":["weight-plate","resistance-band"],"required":[["ghd"]]},"external_ids":{"wger":"2478"},"id":"oec:glute-ham-raise","instructions":{"setup":["Adjust the glute-ham developer so your thighs rest comfortably on the curved pad with your knees just behind the apex.","Lock your ankles firmly between the foot rollers with your feet flat against the toe plate.","Start upright with your knees bent, hips extended, and arms crossed over your chest."],"steps":["Lower your body forward by extending at the knees in a controlled eccentric motion while keeping your torso and hips in a straight line.","Once your body is nearly parallel to the floor, pull yourself back up by flexing hard through the hamstrings and driving your toes into the footplate.","Finish in the upright vertical position by fully contracting your hamstrings and glutes."],"breathing":"Inhale as you lower your torso toward the floor; exhale forcefully as you curl back up to the starting position.","cues":["Stay in one straight line from knees to shoulders.","Drive your toes into the plate.","Pull through the back of your knees."],"common_faults":[{"fault":"Breaking at the hips and leaving the glutes behind to shorten the lever arm.","correction":"Squeeze your glutes throughout the movement to maintain neutral hip extension."},{"fault":"Hyperextending the lower back rather than flexing the knees to return to the top.","correction":"Brace your core tightly and focus on bending the knees rather than arching the lumbar spine."}],"safety":{"precautions":["Ensure the footplate and ankle rollers are completely locked in place before loading the machine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Glute-Ham Raise","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute-Ham Raise","url":"https://wger.de/en/exercise/2478/view-base","license":"CC0-1.0","author":"personal use"}]},"setup":{"position":"kneeling"},"status":"active","summary":"A closed-chain posterior chain exercise performed on a glute-ham developer that powerfully trains the hamstrings through knee flexion and hip extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1592"},"id":"oec:guided-or-free-meditation","measurement":{"profiles":[{"required":["reps"]}]},"name":"Guided or free meditation","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Guided or free meditation","url":"https://wger.de/en/exercise/1592/view-base","license":"CC-BY-SA-4.0","author":"MrAlfaRobot"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Machine Hack Squat","kind":"common"},{"text":"Machine Squat","kind":"common"},{"text":"Hack Squats","kind":"common"},{"text":"Sled Hack Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["hack-squat-machine"]]},"external_ids":{"wger":"1414"},"id":"oec:hack-squat","instructions":{"setup":["Position your back and pelvis firmly against the back pad with your shoulders tucked under the shoulder supports.","Place your feet roughly shoulder-width apart on the footplate, positioned slightly forward so your knees track naturally without your heels lifting.","Grasp the machine release handles and extend your legs to disengage the safety stops."],"steps":["Inhale and brace your core, keeping your lower back and head supported against the pad.","Bend at the knees and hips to lower the sled smoothly until your thighs reach at least parallel to the footplate or the maximum comfortable depth without your lower back rounding.","Drive through the midfoot and heel, extending your knees and hips to return to the starting position without forcefully locking out your knees."],"breathing":"Inhale and brace during the descent, and exhale as you press through the sticking point back to the top.","cues":["Keep your back glued to the pad","Drive through your whole foot","Control the descent","Do not snap your knees at lockout"],"common_faults":[{"fault":"Allowing the lower back or pelvis to lift off the back pad at the bottom of the movement.","correction":"Limit your range of motion to where your pelvis stays firmly planted against the pad, or adjust foot placement slightly higher on the platform."},{"fault":"Lifting heels off the footplate during deep knee flexion.","correction":"Move feet slightly higher on the platform and focus on keeping pressure balanced across the entire foot."},{"fault":"Hyperextending and locking out the knees forcefully at the top of each repetition.","correction":"Stop just short of total joint lockout to maintain tension on the quadriceps and protect the joint."}],"safety":{"precautions":["Ensure the safety catch handles operate smoothly and know how to re-engage them before loading heavy weight.","Set the mechanical safety stops at an appropriate height before beginning the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Hack Squat","previous_ids":["oec:hack-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hack Squats","url":"https://wger.de/en/exercise/1414/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-front-squat"},{"type":"substitute-for","target":"oec:leg-press"},{"type":"substitute-for","target":"oec:pendulum-squat"},{"type":"substitute-for","target":"oec:smith-machine-squat"}],"setup":{"grip":{"orientation":"neutral"},"incline_degrees":45,"load_position":"back","position":"support","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based squat performed on an inclined sled with shoulder pads and back support, heavily loading the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hack Machine Calf Raise","kind":"common"},{"text":"Hack Calf Raise","kind":"common"},{"text":"Calf Raises on Hackenschmitt Machine","kind":"regional"},{"text":"Calf Raise using Hack Squat Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["hack-squat-machine"]]},"external_ids":{"wger":"148,1466"},"id":"oec:hack-squat-calf-raise","instructions":{"setup":["Position your back and shoulders firmly against the back pad and shoulder supports of the hack squat machine.","Place the balls of your feet on the lower edge of the footplate with your heels hanging off into open space.","Extend your legs to unrack the carriage and disengage the safety handles, keeping a soft, unlocked bend in your knees."],"steps":["Lower your heels in a slow, controlled motion below the level of the footplate until you feel a deep stretch in your calves.","Pause briefly at the bottom to eliminate elastic bounce.","Drive forcefully through the balls of your feet and big toes to raise your heels as high as possible into full plantarflexion.","Squeeze your calves at the peak contraction for a second before lowering under control."],"breathing":"Exhale as you press up onto your toes; inhale as you lower your heels into the full stretch.","cues":["Drive through the big toes","Keep knees soft, not locked","Full stretch at the bottom","Pause and squeeze at the top"],"common_faults":[{"fault":"Bouncing out of the bottom stretch using Achilles tendon elasticity.","correction":"Pause for a full second at the deepest point of dorsiflexion before driving upward."},{"fault":"Bending and extending the knees to assist the movement.","correction":"Lock the knee joint in a slightly soft position and ensure all motion occurs purely at the ankles."},{"fault":"Placing too much of the foot on the platform, limiting range of motion.","correction":"Rest only the balls of the feet on the edge so the heels can drop freely through a full stretch."}],"safety":{"precautions":["Ensure your footwear has adequate grip so the balls of your feet do not slip off the platform edge.","Never hyperextend your knees under load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Hack Squat Calf Raise","previous_ids":["oec:calf-raises-on-hackenschmitt-machine","oec:calf-raise-using-hack-squat-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Calf Raises on Hackenschmitt Machine","url":"https://wger.de/en/exercise/148/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Calf Raise using Hack Squat Machine","url":"https://wger.de/en/exercise/1466/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:machine-standing-calf-raise"},{"type":"substitute-for","target":"oec:leg-press-calf-raise"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A machine-based lower leg exercise that isolates the calves by performing plantarflexion on the footplate of a hack squat machine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ankle Dorsiflexion Rocks","kind":"common"},{"text":"Half-Kneeling Ankle Rocks","kind":"common"},{"text":"Half-Kneeling Dorsiflexion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"tibialis-anterior","role":"prime-mover"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill","stretch","isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","wall"],"required":[]},"external_ids":{"wger":"1804"},"id":"oec:half-kneeling-ankle-mobilization","instructions":{"setup":["Assume a half-kneeling position on a mat with one knee down and the working foot planted firmly in front of you.","Position the front foot flat with the ankle directly underneath or slightly behind the knee."],"steps":["Shift your weight forward, driving the front knee directly over or slightly outside the middle toes.","Continue translating the knee forward into end-range dorsiflexion while keeping your front heel glued to the floor.","Pause for one to two seconds at end-range, feeling a stretch in the Achilles tendon and calf.","Push through the front foot to rock back to the starting position with control."],"breathing":"Inhale as you rock back; exhale slowly as you glide forward into the stretch.","cues":["Keep the heel glued to the floor.","Track the knee over the second and third toes.","Avoid letting the foot arch collapse inward."],"common_faults":[{"fault":"Allowing the heel of the front foot to lift off the ground.","correction":"Only drive the knee forward as far as you can maintain full contact with the entire foot, especially the heel."},{"fault":"Knee caving excessively inward into medial collapse.","correction":"Direct the knee to track in line with or slightly outside the second and third toes."}],"safety":{"precautions":["Place a folded mat or cushion under the rear knee if kneeling causes discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Half-Kneeling Ankle Mobilization","previous_ids":["oec:ankle-dorsiflexion-rocks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: ankle dorsiflexion rocks","url":"https://wger.de/en/exercise/1804/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"relations":[{"type":"substitute-for","target":"oec:banded-ankle-mobilization"},{"type":"regression-of","target":"oec:banded-ankle-mobilization"}],"setup":{"position":"half-kneeling","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A dynamic mobility drill performed in a half-kneeling stance to improve talocrural joint dorsiflexion and calf compliance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High Row","kind":"common"},{"text":"Half-Kneeling Cable Lat Pulldown","kind":"common"},{"text":"Single-Arm Half-Kneeling Cable High Row","kind":"common"},{"text":"Single-Arm Cable High Row","kind":"common"},{"text":"Kneeling Cable High Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["cable"]]},"external_ids":{"wger":"1492"},"id":"oec:half-kneeling-cable-high-row","instructions":{"setup":["Set a cable pulley to a high setting and attach a single D-handle.","Assume a half-kneeling position facing the machine, resting the knee on the working side on the floor and planting the opposite foot flat in front with the knee bent at ninety degrees.","Grasp the handle with the working hand using a neutral grip, and allow the cable tension to extend your arm forward and upward to stretch the lat while keeping your torso upright and braced."],"steps":["Initiate the pull by depressing your shoulder blade and driving your elbow down and back toward your hip.","Pull the handle down smoothly until your elbow is tight against your side, squeezing your lat at the end of the range of motion.","Pause briefly at peak contraction without twisting your torso.","Slowly extend your arm along the same diagonal path to return the weight stack, allowing the shoulder blade to upwardly rotate and stretch the lat.","Complete all prescribed repetitions on one side before switching knee and hand positions to work the opposite side."],"breathing":"Exhale as you pull your elbow down toward your hip, and inhale as you return the handle to the overhead starting position.","cues":["Drive your elbow into your back pocket.","Lead with the elbow, not the hand.","Keep your ribs down and torso squared."],"common_faults":[{"fault":"Rotating the torso to assist in pulling the load.","correction":"Brace your abdominals and glutes to keep your shoulders and hips square throughout the repetition."},{"fault":"Initiating the pull with the bicep rather than the back.","correction":"Depress the shoulder blade first and focus on elbow drive rather than curling the wrist or forearm."},{"fault":"Arching the lower back excessively at the bottom of the pull.","correction":"Squeeze the glute of the kneeling leg and engage your core to maintain a neutral spine."}],"safety":{"precautions":["Use a foam pad or exercise mat under the down knee to prevent joint discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Half-Kneeling Cable High Row","previous_ids":["oec:high-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High Row","url":"https://wger.de/en/exercise/1492/view-base","license":"CC-BY-SA-4.0","author":"aahuja"}]},"relations":[{"type":"variation-of","target":"oec:single-arm-cable-high-row"},{"type":"substitute-for","target":"oec:single-arm-cable-high-row"},{"type":"substitute-for","target":"oec:cable-half-kneeling-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:half-kneeling-single-arm-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"half-kneeling","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A unilateral pulling exercise performed from a half-kneeling stance that targets the latissimus dorsi and upper back through a diagonal high-to-low pulling path."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kneeling Hip Flexor Stretch","kind":"common"},{"text":"Solo Hip Flexor Stretch","kind":"common"},{"text":"Lunge Hip Flexor Stretch","kind":"common"},{"text":"Hip Flexor Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"stretched"},{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1839,1867"},"id":"oec:half-kneeling-hip-flexor-stretch","instructions":{"setup":["Assume a half-kneeling position on the floor, placing a mat under your back knee for comfort.","Position your front foot flat on the floor with both knees bent at roughly 90 degrees.","Keep your torso upright with your hands placed on your front thigh or hips."],"steps":["Engage your abdominals and actively squeeze the glute of the trailing leg to tilt your pelvis posteriorly.","Shift your weight slightly forward from the hips until you feel a gentle stretch across the front of the trailing hip and upper thigh.","Hold the position for the desired duration while maintaining an upright posture.","Release the stretch slowly and repeat on the opposite side."],"breathing":"Breathe smoothly and deeply, using slow exhalations to help the hip flexors relax into the stretch.","cues":["Squeeze the back glute","Tuck your tailbone","Stay tall through the torso"],"common_faults":[{"fault":"Excessively arching the lower back to simulate hip extension","correction":"Brace your core and perform a posterior pelvic tilt before shifting forward."},{"fault":"Lurching too far forward without engaging the trailing glute","correction":"Keep the forward shift small and controlled, emphasizing pelvic position over forward travel."}],"safety":{"precautions":["Use a padded mat under the back knee if you experience patellar discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Half-Kneeling Hip Flexor Stretch","previous_ids":["oec:solo-hip-flexor-stretch","oec:hip-flexor-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Solo Hip Flexor Stretch","url":"https://wger.de/en/exercise/1839/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"},{"title":"wger: Hip Flexor Stretch","url":"https://wger.de/en/exercise/1867/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"half-kneeling","stance":{"kind":"split"}},"status":"active","summary":"A static stretch targeting the hip flexors and anterior thigh of the trailing leg from a half-kneeling stance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Half-Kneeling Thoracic Rotation","kind":"common"},{"text":"Wall Open Book","kind":"common"},{"text":"Half-Kneeling Wall Windmill","kind":"common"},{"text":"Open Book","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"cervical-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","rotation","stretch"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","foam-roller"],"required":[["wall"]]},"external_ids":{"wger":"1822"},"id":"oec:half-kneeling-open-book","instructions":{"setup":["Set up in a half-kneeling position with your side closest to a wall, placing the knee closest to the wall on the floor and the outer leg forward with foot flat.","Position your body upright with hips tucked square, torso tall, and both arms extended forward at chest height with palms together touching the wall."],"steps":["Reach the outside arm forward slightly to initiate smooth shoulder blade movement.","Open the outside arm horizontally away from the wall in a sweeping arc, rotating through your thoracic spine and chest.","Follow your moving hand with your head and eyes while keeping your front knee and pelvis completely stable and pinned facing forward.","Rotate until you achieve a comfortable stretch across the chest and upper back, ideally touching or approaching the wall behind you.","Pause briefly, then reverse the arc under control to return your palms together in the starting position."],"breathing":"Inhale to lengthen your spine before moving, exhale smoothly as you rotate open, and inhale as you return to the start.","cues":["Move from the ribs, not the hips","Follow your fingertips with your eyes","Keep the front knee tracking straight ahead"],"common_faults":[{"fault":"Rotating through the pelvis and lumbar spine instead of the mid-back.","correction":"Squeeze the glute of the down knee and keep the hips locked facing straight ahead throughout the rotation."},{"fault":"Letting the front knee flare outward or cave inward.","correction":"Keep the forward foot firmly planted with the knee aligned over the second toe; place a foam roller between the knee and wall to provide tactile feedback if needed."},{"fault":"Cranking the shoulder into hyper-horizontal abduction without rotating the torso.","correction":"Ensure your breastbone turns with your arm rather than merely forcing your arm backward."}],"safety":{"precautions":["Place a folded mat or pad under the kneeling knee to protect against discomfort.","Stop within an active, pain-free range of motion if you experience anterior shoulder or lumbar pinch."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Half-Kneeling Open Book","previous_ids":["oec:open-book"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Open Book","url":"https://wger.de/en/exercise/1822/view-base","license":"CC-BY-SA-4.0","author":"teus_ergaster"}]},"relations":[{"type":"variation-of","target":"oec:half-kneeling-thoracic-rotation"},{"type":"substitute-for","target":"oec:half-kneeling-thoracic-rotation"},{"type":"substitute-for","target":"oec:quadruped-thoracic-rotation"},{"type":"substitute-for","target":"oec:seated-thoracic-rotation"}],"setup":{"position":"half-kneeling","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A mobility drill performed in a half-kneeling stance against a wall to improve thoracic spine rotation while locking the pelvis and lumbar spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Half-Kneeling Unilateral Lat Pulldown","kind":"common"},{"text":"Single-Arm Half-Kneeling Lat Pulldown","kind":"common"},{"text":"Half-Kneeling Cable Lat Pulldown","kind":"common"},{"text":"Half-Kneeling One-Arm Lat Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull","anti-rotation","anti-lateral-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["cable"]]},"external_ids":{"wger":"1719"},"id":"oec:half-kneeling-single-arm-lat-pulldown","instructions":{"setup":["Attach a single D-handle to a high cable pulley.","Assume a half-kneeling position facing the cable stack, resting the knee on the floor on the same side as the working arm.","Place the front foot flat on the floor with hip and knee bent at ninety-degree angles.","Reach up with the working hand and grasp the handle with a neutral grip, keeping your torso upright, ribs down, and hips square."],"steps":["Depress your scapula and drive your elbow down toward your hip pocket to initiate the pull.","Continue pulling until your hand reaches roughly upper-chest height and your lat is fully contracted.","Pause momentarily at the bottom without twisting or side-bending your torso.","Control the weight as you slowly extend your arm back overhead, allowing your scapula to elevate and stretch the lat."],"breathing":"Inhale as your arm extends overhead; exhale as you pull the handle down to your side.","cues":["Drive your elbow to your hip pocket.","Keep your belt buckle pointed straight ahead.","Squeeze your rear glute to keep your pelvis stable."],"common_faults":[{"fault":"Rotating or leaning the torso toward the working side to cheat the weight down.","correction":"Brace the core, squeeze the rear glute, and keep the chest and pelvis facing forward throughout the entire rep."},{"fault":"Pulling the elbow excessively behind the body, leading to anterior shoulder glide.","correction":"Stop the pull once your elbow aligns with your torso, focusing tension entirely on the latissimus dorsi."}],"safety":{"precautions":["Place a pad or mat under the kneeling knee to protect the patella."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Half-Kneeling Single-Arm Lat Pulldown","previous_ids":["oec:half-kneeling-unilateral-lat-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Half-Kneeling Unilateral Lat Pulldown","url":"https://wger.de/en/exercise/1719/view-base","license":"CC-BY-SA-4.0","author":"polloperro"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-half-kneeling-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"half-kneeling"},"status":"active","summary":"A unilateral vertical pull performed from a half-kneeling position to target the latissimus dorsi while challenging trunk anti-rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"1/2 Kneeling Thoracic Rotation","kind":"abbreviation"},{"text":"Half-Kneeling T-Spine Rotation","kind":"common"},{"text":"Half-Kneeling Wall Windmill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill","rotation"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","wall","foam-roller","yoga-block"],"required":[]},"external_ids":{"wger":"1966"},"id":"oec:half-kneeling-thoracic-rotation","instructions":{"setup":["Assume a half-kneeling position with the front hip and knee bent at 90 degrees and the back knee resting on the floor directly beneath the hips.","Optionally set up adjacent to a wall with the lead knee pressed lightly against a foam roller pinned to the wall to keep the hips square.","Extend both arms straight out in front of your chest with palms together."],"steps":["Keeping the hips and pelvis pinned firmly in place, open the arm closest to the back leg or wall in a sweeping horizontal arc.","Follow your moving hand with your eyes, rotating your mid-back and ribcage as far as comfortably possible without shifting the hips.","Pause momentarily at the end-range of thoracic rotation.","Smoothly reverse the path to return both hands together in front of your chest.","Complete the desired repetitions on one side before switching your stance to the opposite side."],"breathing":"Exhale as you rotate open and expand the chest; inhale as you return to the starting position.","cues":["Rotate through the ribs, not the hips.","Track your thumb with your eyes.","Keep the front knee tracking straight forward without flaring."],"common_faults":[{"fault":"Rotating through the lumbar spine and pelvis instead of the thoracic cage.","correction":"Squeeze the glute of the trailing leg and brace the core to lock the pelvis square facing forward."},{"fault":"Letting the front knee collapse inward or outward during the reach.","correction":"Actively drive the front foot down and keep the knee aligned over the second toe, or pin a foam roller against a wall to enforce alignment."}],"safety":{"precautions":["Place a folded mat or cushion under the rear knee if kneeling causes discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Half-Kneeling Thoracic Rotation","previous_ids":["oec:1-2-kneeling-thoracic-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 1/2 Kneeling Thoracic Rotation","url":"https://wger.de/en/exercise/1966/view-base","license":"CC-BY-SA-4.0","author":"amwang4"}]},"relations":[{"type":"progression-of","target":"oec:quadruped-thoracic-rotation"},{"type":"substitute-for","target":"oec:half-kneeling-open-book"},{"type":"substitute-for","target":"oec:quadruped-thoracic-rotation"},{"type":"substitute-for","target":"oec:seated-thoracic-rotation"}],"setup":{"position":"half-kneeling"},"status":"active","summary":"A dynamic mobility exercise performed in a half-kneeling stance to improve thoracic spine rotational range of motion while stabilizing the pelvis and lumbar spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hand Grip Squeeze","kind":"common"},{"text":"Gripper Close","kind":"common"},{"text":"Spring Gripper","kind":"common"},{"text":"Hand Grip","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"prime-mover"},{"muscle":"forearm-extensors","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["flexion"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"279"},"id":"oec:hand-gripper","instructions":{"setup":["Place one handle of the gripper in the palm of your hand, seated securely against the base of your thumb.","Wrap your fingers around the opposing handle, positioning your pinky, ring, middle, and index fingers firmly along the knurling.","Maintain a neutral, locked wrist position."],"steps":["Squeeze your fingers inward with maximum effort until the two handles touch together.","Pause briefly at full closure to ensure a complete repetition.","Slowly open your hand, resisting the spring tension as the gripper returns to the starting position."],"breathing":"Exhale forcefully as you squeeze the gripper closed, and inhale as you release the handles under control.","cues":["Crush through the pinky and ring fingers.","Keep your wrist straight.","Control the eccentric opening."],"common_faults":[{"fault":"Allowing the wrist to curl into severe flexion during the squeeze.","correction":"Keep the wrist rigid and neutral so force transfers directly into finger flexion."},{"fault":"Failing to touch the handles together at the finish.","correction":"Use a gripper with appropriate resistance that allows a full close on every working repetition."},{"fault":"Letting the spring snap the hand open.","correction":"Control the opening phase over one to two seconds to maximize forearm recruitment and prevent joint strain."}],"safety":{"precautions":["Warm up your hands and wrists before using high-resistance grippers to prevent tendon strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps"],"optional":["load","resistance-level","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Hand Gripper","previous_ids":["oec:hand-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hand Grip","url":"https://wger.de/en/exercise/279/view-base","license":"CC-BY-SA-4.0","author":"vince63"}]},"setup":{"position":"standing","range":"full"},"status":"active","summary":"A grip-strengthening exercise performed by crushing a torsion-spring gripper closed in one hand."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Freestanding Handstand","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","balance","strength"],"movement_patterns":["vertical-push","anti-extension","balance"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1516"},"id":"oec:handstand","instructions":{"setup":["Place your hands shoulder-width apart on the floor with your fingers spread wide and slightly turned out.","Step one foot forward into a lunge position with your shoulders stacked directly above your wrists."],"steps":["Kick up smoothly with the rear leg while pressing firmly through the floor with your hands until your hips align over your shoulders.","Bring your legs together and point your toes toward the ceiling, creating a straight line from wrists to feet.","Actively push the floor away through your shoulders, elevating the scapulae fully.","Grip the ground with your fingers, modulating pressure between the fingertips and palms to micro-adjust balance.","Hold the straight hollow-body position for the targeted duration, then step down with one leg in a controlled descent."],"breathing":"Breathe smoothly and shallowly into your chest without releasing intra-abdominal tension or arching your lower back.","cues":["Push the floor away","Squeeze your glutes and point your toes","Grip with your fingertips"],"common_faults":[{"fault":"Banana-backing by hyperextending the lumbar spine.","correction":"Tuck your pelvis into a slight posterior pelvic tilt and brace your abdominals to maintain a hollow-body shape."},{"fault":"Soft or bent elbows during the hold.","correction":"Lock out the elbows completely before kicking up and maintain active extension throughout."},{"fault":"Depressed or relaxed shoulders sinking toward the ears.","correction":"Shrug your shoulders upward toward your ears to maximize scapular elevation and shoulder flexion stability."}],"safety":{"precautions":["Master the pirouette or forward roll bail technique before attempting freestanding holds in open space.","Ensure clear floor space in all directions free of obstacles or sharp objects."],"spotter":"recommended"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Handstand","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Handstand","url":"https://wger.de/en/exercise/1516/view-base","license":"CC-BY-SA-4.0","author":"Fittness69"}]},"relations":[{"type":"progression-of","target":"oec:wall-handstand"},{"type":"progression-of","target":"oec:pike-hold"},{"type":"regression-of","target":"oec:handstand-push-up"}],"setup":{"position":"inverted"},"status":"active","summary":"An inverted bodyweight isometric hold balancing entirely on the hands with the body aligned in a vertical column."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"HSPU","kind":"abbreviation"},{"text":"Freestanding Handstand Push-Up","kind":"common"},{"text":"Vertical Push-Up","kind":"common"},{"text":"Inverted Push-Up","kind":"common"},{"text":"Handstand Pushup","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation","depression","downward-rotation"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["mat","parallettes"],"required":[]},"external_ids":{"wger":"282"},"id":"oec:handstand-push-up","instructions":{"setup":["Place your hands shoulder-width apart on the floor with fingers splayed and slightly turned out.","Kick up into a stable, freestanding handstand with a straight, hollow-body alignment and fully extended arms.","Grip the floor actively with your fingertips and brace your core and glutes to maintain balance."],"steps":["Inhale and lower yourself with control by bending your elbows, shifting your shoulders slightly forward to create a tripod shape between your head and hands.","Continue descending until the crown of your head lightly touches the floor or reaches full controlled depth.","Exhale and press powerfully through your palms, extending the elbows and pushing your head back between your shoulders.","Lock out your arms at the top, returning to a vertical, hollow handstand position."],"breathing":"Inhale smoothly as you lower your head toward the floor, and exhale forcefully as you press back up to lockout.","cues":["Grip the floor with your fingertips","Elbows track at 45 degrees, not flared wide","Head moves forward into a tripod position","Push the floor away at the top"],"common_faults":[{"fault":"Flaring elbows directly out to the sides.","correction":"Keep elbows tucked inward at roughly a 45-degree angle to protect the shoulders and produce optimal pressing leverage."},{"fault":"Overarching the lower back into a banana handstand.","correction":"Squeeze your glutes, draw your ribs down toward your pelvis, and maintain a tight hollow-body core."},{"fault":"Lowering the head straight down between the hands instead of forward.","correction":"Shift your body forward so your head lands in front of your hands, forming a stable triangular base."}],"safety":{"precautions":["Ensure adequate clearance around you to bail safely via a pirouette roll or cartwheel exit.","Do not collapse onto the head or neck under fatigue."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Handstand Push-Up","previous_ids":["oec:handstand-pushup"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Handstand Pushup","url":"https://wger.de/en/exercise/282/view-base","license":"CC0-1.0","author":"BFad07"}]},"relations":[{"type":"progression-of","target":"oec:pike-push-up"},{"type":"progression-of","target":"oec:feet-elevated-pike-push-up"},{"type":"substitute-for","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted"},"status":"active","summary":"An advanced bodyweight vertical press performed from a freestanding inverted position to build shoulder, tricep, and core strength alongside balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Fingerboard Dead Hang","kind":"common"},{"text":"Hangboard Hang","kind":"common"},{"text":"Fingerboard Hang","kind":"common"},{"text":"20mm Edge Hang","kind":"common"},{"text":"Fingerboard 20 mm edge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","retraction","isometric-stabilization"]}]},"classification":{"modalities":["sport","strength"],"movement_patterns":["isolation-grip","climb","vertical-pull"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["step","plyo-box"],"required":[]},"external_ids":{"wger":"820"},"id":"oec:hangboard-dead-hang","instructions":{"setup":["Stand underneath a securely mounted hangboard, using a stable step or box if needed to reach the edges comfortably.","Place four fingers of each hand onto the specified edge (such as a 20 mm edge) using an open-hand or strict half-crimp grip.","Align your wrists straight beneath your hands and position your shoulders directly below your grip."],"steps":["Smoothly transfer your full body weight onto your fingers by stepping off the box or bending your knees.","Actively engage your shoulder girdle by pulling your shoulder blades down and back, maintaining a slight micro-bend in your elbows.","Hold the hang completely motionless for the targeted duration, keeping your core braced to prevent swinging.","Step back onto the platform smoothly before your grip fails completely."],"breathing":"Breathe continuously and rhythmically throughout the hold without holding your breath.","cues":["Active shoulders, long neck.","Micro-bend in the elbows.","Keep wrists flat and straight.","Open-hand or half-crimp, no thumb wrap."],"common_faults":[{"fault":"Hanging completely passively on cold joints with relaxed shoulders up around the ears.","correction":"Actively depress and retract the scapulae to engage the upper back and protect the shoulder joints."},{"fault":"Using a full closed-crimp grip with the thumb wrapped over the fingers.","correction":"Use an open-hand or strict half-crimp grip to avoid excessive mechanical stress on finger tendons and A2 pulleys."},{"fault":"Hanging until sudden, complete failure and falling onto the floor.","correction":"End the set with one to two seconds in reserve and step down under control."}],"safety":{"precautions":["Ensure thorough full-body and finger-specific warm-ups before hanging on small edges.","Discontinue immediately if you feel sharp, localized pain in the finger joints or pulleys."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Hangboard Dead Hang","previous_ids":["oec:fingerboard-20-mm-edge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Fingerboard 20 mm edge","url":"https://wger.de/en/exercise/820/view-base","license":"CC-BY-SA-4.0","author":"marcelbader"}]},"relations":[{"type":"progression-of","target":"oec:dead-hang"},{"type":"variation-of","target":"oec:dead-hang"},{"type":"regression-of","target":"oec:hangboard-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"A static bodyweight hang performed on a climbing hangboard edge to develop isometric finger and forearm grip strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Fingerboard Pull-Up","kind":"common"},{"text":"Pullup on Fingerboard","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["strength","calisthenics","sport"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dip-belt","weight-vest","resistance-band"],"required":[]},"external_ids":{"wger":"821"},"id":"oec:hangboard-pull-up","instructions":{"setup":["Stand beneath a securely mounted hangboard and select matching holds or edges appropriate for your finger strength.","Grip the chosen edge using an open-hand or semi-crimp grip, avoiding a full closed crimp.","Engage your shoulders by pulling your shoulder blades slightly down and back, hanging freely with feet off the ground."],"steps":["Drive your elbows down and back to pull your chest toward the board.","Continue pulling smoothly until your chin clears the level of your hands.","Pause briefly at the top without allowing your finger grip to slip or collapse.","Lower yourself under control back to a dead hang with active shoulders before initiating the next repetition."],"breathing":"Inhale as you hang at the bottom, and exhale forcefully as you pull your body upward.","cues":["Drive elbows down","Open-hand grip","Control the descent","Quiet core"],"common_faults":[{"fault":"Using an aggressive full crimp with thumb wrapped over fingers.","correction":"Use an open-hand or half-crimp position to minimize stress on the finger pulley ligaments."},{"fault":"Kipping or swinging the legs to generate momentum.","correction":"Maintain a tight hollow-body core to keep the movement strictly vertical and controlled."},{"fault":"Dropping suddenly into a passive dead hang at the bottom.","correction":"Lower under control and keep the scapulae engaged to protect the shoulder joints and finger tendons."}],"safety":{"precautions":["Warm up the fingers, wrists, and shoulders thoroughly before performing pull-ups on small edges.","Discontinue the exercise immediately if you experience sharp pain in the finger pulleys."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Hangboard Pull-Up","previous_ids":["oec:pullup-on-fingerboard"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pullup on fingerboard","url":"https://wger.de/en/exercise/821/view-base","license":"CC-BY-SA-4.0","author":"marcelbader"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:hangboard-dead-hang"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"A vertical pulling variation performed by gripping the edges or pockets of a hangboard to build upper-body pulling power and finger grip strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Recruitment Pulls","kind":"common"},{"text":"Isometric Hangboard Pull","kind":"common"},{"text":"Overcoming Isometric Fingerboard Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["sport","strength"],"movement_patterns":["isolation-grip","climb","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1216"},"id":"oec:hangboard-recruitment-pull","instructions":{"setup":["Stand directly beneath a securely mounted hangboard with your feet firmly planted on the floor or a stable platform.","Grip the target edge with one hand using a half-crimp or open-hand grip.","Position your working arm overhead with a slight bend in the elbow, maintaining an elbow angle between 120 and 150 degrees rather than full lockout."],"steps":["Engage your shoulder blade down and back to set your shoulder girdle firmly.","Gradually ramp up tension through your fingers, arm, and back over one to two seconds until reaching maximal pulling effort.","Pull downward against the edge as hard as possible while keeping your feet anchored to the floor.","Maintain maximal effort for three to five seconds without letting your grip position deform.","Smoothly decrease tension and release the hold."],"breathing":"Inhale before ramping up tension, then exhale forcefully through pursed lips while sustaining the maximal isometric pull.","cues":["Crush the edge","Pack the shoulder","Keep the feet anchored"],"common_faults":[{"fault":"Jerking into the pull abruptly rather than smoothly ramping tension.","correction":"Take one to two seconds to build up from submaximal to maximal force to protect finger pulleys and connective tissue."},{"fault":"Locking the elbow out fully.","correction":"Maintain a gentle 120 to 150 degree bend at the elbow to properly engage the upper arm and shoulder musculature."},{"fault":"Letting the shoulder shrug upward into the ear during the pull.","correction":"Depress and retract the scapula before initiating force, keeping the shoulder active throughout."}],"safety":{"precautions":["Ensure fingers and upper body are thoroughly warmed up before attempting maximal isometric efforts.","Do not use a full closed crimp with thumb wrapped to minimize stress on the A2 pulley."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Hangboard Recruitment Pull","previous_ids":["oec:recruitment-pulls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Recruitment Pulls","url":"https://wger.de/en/exercise/1216/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:hangboard-dead-hang"},{"type":"substitute-for","target":"oec:hangboard-dead-hang"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An overcoming isometric finger-strength exercise performed by pulling at maximal effort with one arm against an unyielding hangboard edge while standing on the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sloper Hang","kind":"common"},{"text":"Sloper Dead Hang","kind":"common"},{"text":"Fingerboard Sloper Hang","kind":"common"},{"text":"Sloper hanging","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]}]},"classification":{"modalities":["sport","strength","calisthenics"],"movement_patterns":["isolation-grip","climb"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["weight-vest","dip-belt"],"required":[]},"external_ids":{"wger":"804"},"id":"oec:hangboard-sloper-hang","instructions":{"setup":["Stand underneath a securely mounted hangboard equipped with sloper holds.","Place both hands onto matching sloper holds using an open-hand grip, maximizing skin contact with the surface.","Engage your core and keep your shoulders actively packed down and back."],"steps":["Transfer your weight smoothly off the ground until you are hanging fully from the slopers.","Maintain a slight bend in your elbows and keep your shoulder blades depressed rather than hanging passively on the joints.","Squeeze into the slope using wrist flexion and open-hand friction to prevent your hands from slipping off.","Hold the position steadily for the desired duration.","Step or lower your feet back to the floor in a controlled manner."],"breathing":"Maintain steady, rhythmic breathing throughout the duration of the hang without holding your breath.","cues":["Max skin contact","Pull through the wrists","Active shoulders, no sagging"],"common_faults":[{"fault":"Hanging with completely passive, relaxed shoulders.","correction":"Keep the scapulae depressed and engaged, maintaining a small bend in the elbows to protect the shoulder joints."},{"fault":"Attempting to crimp or curl the fingers excessively on the rounded edge.","correction":"Use an open-hand friction grip and rely on wrist engagement rather than trying to close your hand into a crimp."}],"safety":{"precautions":["Warm up the fingers, wrists, and shoulders thoroughly before hanging on slopers.","Ensure a crash pad or clear, stable landing surface is beneath you in case your hands slip unexpectedly."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Hangboard Sloper Hang","previous_ids":["oec:sloper-hanging"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sloper hanging","url":"https://wger.de/en/exercise/804/view-base","license":"CC-BY-SA-4.0","author":"marcelbader"}]},"relations":[{"type":"variation-of","target":"oec:hangboard-dead-hang"},{"type":"progression-of","target":"oec:dead-hang"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric grip-training exercise performed by hanging from sloped holds on a fingerboard to build contact strength and open-hand grip endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Knee Raises","kind":"common"},{"text":"Hanging Knee Lift","kind":"common"},{"text":"Bar Knee Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]},{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"978"},"id":"oec:hanging-knee-raise","instructions":{"setup":["Grasp an overhead pull-up bar with an overhand, shoulder-width grip.","Hang with your arms fully extended and your shoulders engaged slightly downward to maintain active tension.","Allow your legs to hang straight down with your ankles together and your core lightly braced."],"steps":["Initiate the movement by flexing your hips and knees to draw your knees upward toward your chest.","At the top of the movement, tilt your pelvis upward toward your ribs to flex the lumbar spine and fully contract your abdominals.","Pause briefly at the peak contraction without swinging.","Lower your knees with control back to the starting dead-hang position before beginning the next repetition."],"breathing":"Exhale forcefully as you curl your knees toward your chest; inhale smoothly as you lower your legs back to the hang.","cues":["Roll your pelvis up toward your ribs.","Keep your upper body quiet and avoid swinging.","Control the descent all the way to a dead hang."],"common_faults":[{"fault":"Swinging the torso to use momentum to kick the knees upward.","correction":"Perform each repetition from a completely still hang, bracing the torso and moving strictly under muscle control."},{"fault":"Only flexing the hips without tilting the pelvis upward.","correction":"To fully target the abdominals, round the lower back slightly and curl the pelvis toward the sternum at the top of the raise."},{"fault":"Dropping the legs rapidly without controlling the eccentric phase.","correction":"Lower the knees under control across two to three seconds to maximize abdominal tension and prevent swing."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and capable of supporting your full body weight.","If grip fatigue limits your abdominal work, consider using ab straps or chalk."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Hanging Knee Raise","previous_ids":["oec:knee-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Knee Raises","url":"https://wger.de/en/exercise/978/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:hanging-leg-raise"},{"type":"regression-of","target":"oec:toes-to-bar"},{"type":"progression-of","target":"oec:captain-s-chair-knee-raise"},{"type":"substitute-for","target":"oec:captain-s-chair-knee-raise"},{"type":"substitute-for","target":"oec:hanging-leg-raise"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"A core exercise performed while hanging from an overhead bar, curling the knees toward the chest to train the abdominal muscles and hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hanging Straight Leg Raise","kind":"common"},{"text":"Straight Leg Hanging Raise","kind":"common"},{"text":"Hanging Leg Raises","kind":"common"},{"text":"Leg raises pull up bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap","ankle-weight"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"283,979"},"id":"oec:hanging-leg-raise","instructions":{"setup":["Grasp a pull-up bar with an overhand, shoulder-width grip.","Hang with your arms fully extended and shoulders actively engaged away from your ears.","Zip your legs together and point your toes slightly forward to create baseline tension."],"steps":["Without swinging, contract your abdominals and hip flexors to raise your extended legs forward and up.","Continue raising your legs until they are at least parallel to the floor, rolling your pelvis upward toward your chest to engage the lower abs fully.","Pause momentarily at the top of the movement with your core braced.","Lower your legs back down under strict control, resisting momentum until returning to the dead-hang start position."],"breathing":"Inhale before initiating the movement, exhale forcefully as your legs reach the top, and inhale on the controlled descent.","cues":["Roll your pelvis up to your ribs, do not just lift at the hips.","Keep the torso still and eliminate swing.","Point your toes and lock your knees."],"common_faults":[{"fault":"Swinging the torso and using momentum to kick the legs upward.","correction":"Reset to a dead hang on each repetition and perform the concentric phase smoothly without kipping."},{"fault":"Only flexing the hips without tilting the pelvis.","correction":"Ensure your pelvis rolls upward and curls toward your ribcage at the top of the repetition to target the abdominals rather than purely hip flexors."},{"fault":"Passive, disengaged shoulders causing excessive shoulder distraction.","correction":"Depress your scapulae slightly and keep active tension through your lats and upper back throughout the set."}],"safety":{"precautions":["Ensure grip and pull-up bar are dry to avoid slipping.","Regress to hanging knee raises if you cannot lift straight legs without lower back strain or severe swinging."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Hanging Leg Raise","previous_ids":["oec:hanging-leg-raises","oec:leg-raises-pull-up-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hanging Leg Raises","url":"https://wger.de/en/exercise/283/view-base","license":"CC-BY-SA-3.0","author":"robhoyt"},{"title":"wger: Leg raises pull up bar","url":"https://wger.de/en/exercise/979/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:hanging-knee-raise"},{"type":"progression-of","target":"oec:captain-s-chair-leg-raise"},{"type":"progression-of","target":"oec:lying-leg-raise"},{"type":"regression-of","target":"oec:toes-to-bar"},{"type":"regression-of","target":"oec:hanging-windshield-wiper"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging","range":"full"},"status":"active","summary":"A challenging bodyweight core exercise performed from an overhead bar, raising straight legs by flexing the hips and curling the pelvis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Windshield Wiper","kind":"common"},{"text":"Windshield Wipers","kind":"common"},{"text":"Hanging Windshield Wipers","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["rotation","flexion","lateral-flexion"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["rotation","spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["transverse","frontal"],"contraction":["dynamic","isometric"],"level":"advanced"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"1743"},"id":"oec:hanging-windshield-wiper","instructions":{"setup":["Take an overhand, shoulder-width grip on a sturdy pull-up bar and hang at full arm extension.","Engage your lats and depress your shoulders to stabilize the upper body.","Pull your torso slightly back and raise your legs until your toes point straight up toward the bar, holding your body inverted or nearly parallel to the floor."],"steps":["Keeping your legs straight and feet pressed together, slowly rotate your hips and lower your legs to one side.","Lower your legs only as far as you can control without losing your upper-body stability.","Contract your obliques and core to sweep your legs back up through center and over to the opposite side in a smooth, continuous arc.","Continue alternating sides for the target rep count before lowering your legs back down with control."],"breathing":"Exhale as you rotate your legs back upward toward the center; inhale as you lower them under control to each side.","cues":["Legs glued together throughout the arc.","Keep the shoulders locked and stable.","Control the descent, don't let gravity swing the legs."],"common_faults":[{"fault":"Swinging and relying on momentum to flip the legs back and forth.","correction":"Slow the tempo down and pause momentarily at each edge of the range to ensure active muscular control."},{"fault":"Bending the knees excessively due to lack of hamstring flexibility or core fatigue.","correction":"Keep the knees locked straight; if full extension is unattainable, practice bent-knee windshield wipers as a regression."},{"fault":"Allowing the upper torso and shoulders to twist out of alignment.","correction":"Maintain heavy lat activation and a rigid shoulder girdle so that rotation occurs strictly through the hips and torso."}],"safety":{"precautions":["Ensure your grip is secure and dry before initiating the inverted hang to avoid slipping.","Discontinue if you feel sharp pain in the lower back or shoulders."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Hanging Windshield Wiper","previous_ids":["oec:windshield-wipers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Windshield Wipers","url":"https://wger.de/en/exercise/1743/view-base","license":"CC-BY-SA-4.0","author":"Happy"}]},"relations":[{"type":"progression-of","target":"oec:hanging-leg-raise"},{"type":"progression-of","target":"oec:toes-to-bar"},{"type":"variation-of","target":"oec:hanging-leg-raise"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced bodyweight core exercise performed by hanging from a pull-up bar, raising the legs vertically, and rotating them side to side in an arc."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ananda Balasana","kind":"regional"},{"text":"Happy Baby","kind":"common"},{"text":"Blissful Baby Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductors","role":"stretched"},{"muscle":"hamstrings","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"biceps-brachii","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","abduction","external-rotation"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["flexibility","yoga","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"not-applicable","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","strap"],"required":[]},"external_ids":{"wger":"2656"},"id":"oec:happy-baby-pose","instructions":{"setup":["Lie flat on your back on an exercise mat with your head and spine fully supported.","Bend your knees and draw them toward your chest."],"steps":["Reach between your knees to grasp the outer edges of your feet with your hands, or hold your ankles if your mobility is limited.","Open your knees wider than your torso, guiding them down toward your armpits.","Position your ankles directly over your knees so that your shins are perpendicular to the floor.","Flex through your heels and gently pull down with your arms, drawing your knees closer to the floor while pressing your tailbone down.","Hold the position steadily, breathing deeply into your belly and hips.","Release your grip and gently bring your feet back down to the floor."],"breathing":"Breathe smoothly and deeply through your nose, using each exhalation to release tension in the hips and groin.","cues":["Keep your tailbone pinned to the floor","Stack ankles directly over knees","Relax your neck and shoulders"],"common_faults":[{"fault":"Lifting the tailbone and lower back excessively off the floor.","correction":"Actively press your sacrum down into the floor to maintain spinal length, holding the shins or using a strap if needed."},{"fault":"Letting the feet collapse inward instead of keeping shins vertical.","correction":"Stack your ankles directly above your knees so your shins remain vertical to the floor."},{"fault":"Tensing the shoulders and lifting the head off the mat to reach the feet.","correction":"Keep your head and shoulders relaxed on the ground; grasp your ankles or behind the thighs if you cannot reach your feet comfortably."}],"safety":{"precautions":["Avoid forceful pulling if experiencing acute knee or hip joint pain"],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Happy Baby Pose","previous_ids":["oec:happy-baby"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Happy Baby","url":"https://wger.de/en/exercise/2656/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"supine"},"status":"active","summary":"A supine stretch that opens the hips, inner thighs, and groin while gently lengthening the spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Marching High Knees","kind":"common"},{"text":"Standing Knee Drives","kind":"common"},{"text":"Standing March","kind":"common"},{"text":"​Standing Knee Drives","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["cardio","mobility","calisthenics","conditioning"],"movement_patterns":["gait","mobility-drill","balance"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["ankle-weight"],"required":[]},"external_ids":{"wger":"1965"},"id":"oec:high-knee-march","instructions":{"setup":["Stand tall with your feet hip-width apart and your toes pointing straight ahead.","Engage your core, pull your shoulders back and down, and let your arms hang naturally at your sides with elbows bent at roughly ninety degrees."],"steps":["Drive one knee up toward your chest until your thigh is parallel to the floor or slightly higher, keeping the foot dorsiflexed.","Simultaneously pump the opposite arm forward and the same-side arm backward in a natural running motion.","Lower the lifted foot under control back to the starting position.","Immediately repeat the motion with the opposite leg and arm, establishing a smooth, rhythmic marching cadence."],"breathing":"Maintain a steady, rhythmic breathing pattern synchronized with your steps, exhaling as each knee reaches top height.","cues":["Stand tall through the supporting hip.","Knee up, toes up.","Pump opposite arm and knee."],"common_faults":[{"fault":"Leaning back as the knee is raised to compensate for limited hip flexor mobility.","correction":"Brace the abdominal wall and lift the knee only as high as you can maintain a vertical torso."},{"fault":"Allowing the foot to point downward during the lift.","correction":"Actively pull your toes up toward your shin as your knee ascends."},{"fault":"Stomping the foot heavily onto the ground.","correction":"Land softly on the midfoot and control the descent of each leg."}],"safety":{"precautions":["If balance is compromised, perform the drill near a wall or sturdy bar for light hand support."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"High Knee March","previous_ids":["oec:marching-high-knees"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Marching High Knees","url":"https://wger.de/en/exercise/1965/view-base","license":"CC-BY-SA-4.0","author":"Anon#2"}]},"relations":[{"type":"regression-of","target":"oec:high-knees"},{"type":"substitute-for","target":"oec:high-knees"},{"type":"regression-of","target":"oec:high-knee-skip"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A low-impact standing drill alternating deliberate knee raises with reciprocal arm swings to build hip mobility, core control, and single-leg stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High Knee Skips","kind":"common"},{"text":"A-Skip","kind":"common"},{"text":"Power Skip","kind":"common"},{"text":"High Knee Skips HD","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["flexion","extension"]}]},"classification":{"modalities":["plyometric","conditioning","cardio"],"movement_patterns":["jump","gait"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"beginner"},"equipment":{"optional":["cone"],"required":[]},"external_ids":{"wger":"1318"},"id":"oec:high-knee-skip","instructions":{"setup":["Stand tall with feet hip-width apart and arms relaxed at your sides.","Engage your core, keep your chest upright, and direct your gaze forward."],"steps":["Push forcefully off the ball of one foot into a skip while driving the opposite knee upward until the thigh is parallel to the ground.","Dorsiflex the ankle of the raised leg so the toes point upward.","Drive the opposite arm forward and upward with a bent elbow in coordination with the lead leg.","Land lightly on the ball of the stance foot, initiate a quick double-bounce rhythm, and immediately drive the opposite knee upward to continue skipping."],"breathing":"Maintain a steady, rhythmic breathing pattern timed with the skips.","cues":["Knee up, toe up.","Spring off the balls of your feet.","Stay tall through your torso."],"common_faults":[{"fault":"Leaning backward as the knee drives up.","correction":"Brace the abdominals and maintain a tall, slightly forward-biased athletic posture."},{"fault":"Allowing the foot of the raised leg to dangle in plantarflexion.","correction":"Actively pull the toes toward the shin (dorsiflexion) as the knee elevates."},{"fault":"Landing flat-footed or on the heels.","correction":"Stay light and springy on the balls of your feet to maximize elastic recoil."}],"safety":{"precautions":["Perform on a flat, non-slip, and shock-absorbing surface like a track, grass, or gym floor."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["distance"],"optional":["duration","heart-rate"]},{"required":["duration"],"optional":["heart-rate"]},{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"High Knee Skip","previous_ids":["oec:high-knee-skips-hd"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High Knee Skips HD","url":"https://wger.de/en/exercise/1318/view-base","license":"CC-BY-SA-4.0","author":"hektkaso"}]},"relations":[{"type":"progression-of","target":"oec:high-knee-march"},{"type":"variation-of","target":"oec:high-knees"},{"type":"substitute-for","target":"oec:high-knees"}],"setup":{"position":"moving","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic skipping drill that explosively drives the lead knee upward to develop hip flexor power, calf stiffness, and running mechanics."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High Knee Run","kind":"common"},{"text":"Running in Place with High Knees","kind":"common"},{"text":"Running in place","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["conditioning","cardio","plyometric","calisthenics"],"movement_patterns":["gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"983"},"id":"oec:high-knees","instructions":{"setup":["Stand tall with your feet hip-width apart and your arms relaxed at your sides.","Engage your core and maintain an upright posture with a slight forward lean from the ankles."],"steps":["Drive one knee upward toward hip height while balancing on the ball of the opposite foot.","Quickly lower the lifted leg and drive the opposite knee up, pumping your arms in rhythm with the opposing legs.","Continue alternating legs at a fast, explosive pace, landing softly on the balls of your feet."],"breathing":"Breathe continuously and rhythmically throughout the movement without holding your breath.","cues":["Knees to hips","Stay light on the balls of your feet","Pump your arms"],"common_faults":[{"fault":"Leaning backward significantly to lift the knees higher.","correction":"Keep your core braced and maintain an upright torso with a slight forward tilt."},{"fault":"Landing flat-footed or heavily on the heels.","correction":"Stay springy on the forefoot to absorb impact and maintain rapid turnover."},{"fault":"Insufficient knee lift that degrades into basic running in place.","correction":"Actively flex the hip to bring the thigh roughly parallel to the ground on each stride."}],"safety":{"precautions":["Ensure a non-slip, level surface to minimize impact stress on joints."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","calories","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"High Knees","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High knees","url":"https://wger.de/en/exercise/983/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:high-knee-march"},{"type":"progression-of","target":"oec:jog-in-place"},{"type":"substitute-for","target":"oec:high-knee-skip"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic cardiovascular drill where you run in place while rapidly driving alternating knees toward hip height."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straight-Arm Plank","kind":"common"},{"text":"Push-Up Plank","kind":"common"},{"text":"Full Plank","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1001"},"id":"oec:high-plank","instructions":{"setup":["Start on all fours with your hands placed directly underneath your shoulders, fingers spread comfortably.","Step your feet back one at a time to extend your legs, supporting your weight on your hands and the balls of your feet with feet hip-width apart.","Press the floor away through your palms to spread your shoulder blades and create a straight line from your head to your heels."],"steps":["Lock your position by bracing your abdominals, squeezing your glutes, and engaging your quadriceps.","Hold this rigid straight-arm position for the target duration without allowing your hips to sag or hike upward.","Lower your knees gently to the floor when the set is complete."],"breathing":"Breathe continuously and evenly through your nose and mouth without releasing abdominal tension.","cues":["Push the ground away.","Ribs toward your pelvis.","Squeeze glutes and thighs tight."],"common_faults":[{"fault":"Sagging at the hips and hyperextending the lower back.","correction":"Tuck your pelvis slightly under and aggressively brace your core and glutes to restore a neutral spine."},{"fault":"Piking the hips up into a tent shape to relieve core tension.","correction":"Lower your hips until your shoulders, hips, and ankles align in a straight plane."},{"fault":"Winged scapulae with sunken chest.","correction":"Actively push through your hands to keep your upper back slightly rounded and shoulder blades protracted."}],"safety":{"precautions":["Those with wrist discomfort can elevate hands on parallettes or perform the movement on their forearms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"High Plank","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High plank","url":"https://wger.de/en/exercise/1001/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:plank"},{"type":"substitute-for","target":"oec:plank"},{"type":"regression-of","target":"oec:plank-shoulder-tap"},{"type":"regression-of","target":"oec:plank-reach"},{"type":"regression-of","target":"oec:plank-walkout"}],"setup":{"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric bodyweight core exercise held at the top of a push-up position to build anterior core stability and shoulder endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dand","kind":"regional"},{"text":"Hindu Pushup","kind":"common"},{"text":"Dive Bomber Push-Up","kind":"common"},{"text":"Hindu Pushups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension","horizontal-adduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation","depression"]},{"joint":"thoracic-spine","actions":["extension","flexion"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","strength","mobility"],"movement_patterns":["horizontal-push","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1080"},"id":"oec:hindu-push-up","instructions":{"setup":["Place your hands shoulder-width apart on the floor and step your feet back wider than hip-width.","Push your hips up and back into an inverted V-shape, keeping your arms and legs relatively straight and head neutral between your arms."],"steps":["Bend your elbows and lower your chest toward the floor in a sweeping forward arc, skimming just above the ground between your hands.","Press through your palms to extend your arms, driving your chest forward and upward into an extended posture with hips low.","Push back directly through your shoulders and hips to return smoothly to the initial inverted V-position."],"breathing":"Inhale as you swoop down and scoop the chest forward; exhale as you push up into spinal extension and press your hips back to the start.","cues":["Dive under a low fence and press tall.","Keep the swooping motion fluid and controlled.","Do not let the lower back collapse without abdominal support."],"common_faults":[{"fault":"Flaring elbows excessively wide during the swoop.","correction":"Keep elbows tracking back at approximately a 45-degree angle to protect the shoulders."},{"fault":"Hyperextending the lumbar spine passively instead of actively extending through the whole back.","correction":"Engage the glutes and abdominals as the hips drop so the extension is shared across the entire thoracic spine."}],"safety":{"precautions":["Requires adequate shoulder mobility and spinal extension; avoid aggressive arching if prone to low-back or shoulder impingement symptoms."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Hindu Push-Up","previous_ids":["oec:hindu-pushups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hindu Pushups","url":"https://wger.de/en/exercise/1080/view-base","license":"CC-BY-SA-4.0","author":"Imobard"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic bodyweight pushing variation that swoops the torso from an inverted V-position down through a low push-up and up into a spinal extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Baithak","kind":"regional"},{"text":"Bethak","kind":"regional"},{"text":"Hindu Squats","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"toes","actions":["extension"]},{"joint":"glenohumeral","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","conditioning"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[]},"external_ids":{"wger":"291"},"id":"oec:hindu-squat","instructions":{"setup":["Stand tall with feet approximately shoulder-width apart and toes pointing straight ahead or slightly turned out.","Begin with arms extended forward at chest height, hands relaxed or loosely fisted."],"steps":["Initiate the descent by bending your knees and hips while sweeping your arms down and back past your hips.","Allow your heels to elevate naturally as you descend, coming onto the balls of your feet while keeping the torso as upright as possible.","Descend smoothly into a deep squat until your thighs pass parallel or reach full comfortable depth, brushing your fingertips near your heels.","Drive through the balls of your feet to ascend, simultaneously swinging your arms forward and up back to chest height.","Lower your heels back to the floor at the top of the repetition as your arms return to the starting position."],"breathing":"Inhale deeply as you sweep the arms back and descend into the squat, then exhale forcefully as you drive up and reach your arms forward.","cues":["Stay tall through the spine","Heels rise on the way down","Flow smoothly with the arm swing","Drive through the balls of your feet"],"common_faults":[{"fault":"Excessive forward torso lean during descent","correction":"Keep the chest proud and eyes forward, letting the knees travel forward over the toes to maintain an upright posture."},{"fault":"Jerking or bouncing abruptly at the bottom","correction":"Maintain continuous, rhythmic control rather than collapsing into passive knee flexion."},{"fault":"Failing to coordinate arm swing with leg drive","correction":"Synchronize the movement so the arms swing forward precisely as you push through the floor to stand."}],"safety":{"precautions":["Hindu squats impose high shear and compressive forces on the patellofemoral joint due to significant forward knee travel; progress gradually and avoid if experiencing active knee pain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]},{"required":["duration","reps"],"optional":["heart-rate"]}],"records":{},"reps_counted":"total"},"name":"Hindu Squat","previous_ids":["oec:hindu-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hindu Squats","url":"https://wger.de/en/exercise/291/view-base","license":"CC-BY-SA-4.0","author":"Vilhelmo"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"substitute-for","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A rhythmic bodyweight squat performed on the balls of the feet with synchronized arm swings, emphasizing knee flexion and lower-body endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"McGill Hip Airplane","kind":"common"},{"text":"Pelvic Rotation on Stance Leg","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"piriformis","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["internal-rotation","external-rotation","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","balance","strength"],"movement_patterns":["mobility-drill","rotation","balance","hinge"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["squat-rack","wall","kettlebell","dumbbell"],"required":[]},"external_ids":{"wger":"2447"},"id":"oec:hip-airplane","instructions":{"setup":["Stand tall on one leg with a soft bend in the stance knee.","Hinge forward at the hips, extending the non-working leg straight behind you until your torso and rear leg form a rigid, continuous line nearly parallel to the floor.","Extend your arms out to your sides for balance, or lightly hold a stationary object such as a rack or wall for support if needed."],"steps":["Keep the stance foot firmly rooted and slowly rotate your pelvis and torso away from the stance leg, opening the hips as far as mobility allows.","Pause briefly at the peak of external rotation while maintaining trunk alignment and balance.","Controlled and smoothly, rotate your pelvis back toward the floor and continue turning inward past neutral into hip internal rotation.","Pause under control, then rotate back open to complete the repetition."],"breathing":"Maintain steady, rhythmic breathing throughout, exhaling during the active rotations and bracing smoothly into your abdomen.","cues":["Move the pelvis around a fixed thigh.","Tripod foot: big toe, pinky toe, and heel pinned to the floor.","Keep torso and back leg moving as one solid unit.","Rotate from the hip, not through the spine."],"common_faults":[{"fault":"Twisting the lumbar spine rather than rotating at the hip joint.","correction":"Lock the pelvis and ribcage together; imagine your torso and back leg are a single rigid airplane fuselage."},{"fault":"Allowing the stance knee to collapse into severe valgus.","correction":"Maintain active glute engagement and keep the knee aligned over your second toe throughout the movement."},{"fault":"Rushing through the range of motion and losing balance.","correction":"Slow the tempo down or place fingertips on a sturdy rack to master the rotational control before progressing to free-standing reps."}],"safety":{"precautions":["If balance or hip mobility is limited, hold onto a rack, bar, or wall to avoid sudden falls."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Hip Airplane","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip Airplane","url":"https://wger.de/en/exercise/2447/view-base","license":"CC-BY-SA-4.0","author":"TobiasFalk"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral hip mobility and stability exercise performed in a single-leg hinge position by rotating the pelvis open and closed over the stance hip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hollow Hold","kind":"common"},{"text":"Hollow Rock Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"297"},"id":"oec:hollow-body-hold","instructions":{"setup":["Lie supine on the floor with your legs fully extended and arms stretched overhead beside your ears.","Posteriorly tilt your pelvis to press your lower back firmly into the floor, eliminating any gap beneath your spine."],"steps":["Engage your abdominals to lift your shoulder blades and legs a few inches off the floor simultaneously.","Point your toes and keep your arms glued next to your ears, forming a shallow, continuous curve from hands to feet.","Maintain the position isometrically, ensuring your lumbar spine never leaves the floor.","Lower back down under control when the prescribed duration is complete."],"breathing":"Take shallow, controlled breaths through your nose and mouth while maintaining rigid intra-abdominal pressure throughout the hold.","cues":["Glue your lower back to the floor","Reach long through your toes and fingers","Ribs down toward your hips"],"common_faults":[{"fault":"Lower back arching off the floor.","correction":"Bend your knees or raise your legs higher until you can maintain firm lumbar contact with the ground."},{"fault":"Reaching arms forward instead of keeping them overhead.","correction":"Keep your biceps aligned with your ears, or scale by placing hands at your sides until core strength improves."}],"safety":{"precautions":["Terminate the hold immediately if your lower back begins to arch off the floor to avoid lumbar strain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Hollow Body Hold","previous_ids":["oec:hollow-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hollow Hold","url":"https://wger.de/en/exercise/297/view-base","license":"CC0-1.0","author":"Behrooz"}]},"relations":[{"type":"progression-of","target":"oec:dead-bug"},{"type":"regression-of","target":"oec:dragon-flag"},{"type":"regression-of","target":"oec:front-lever"},{"type":"substitute-for","target":"oec:plank"},{"type":"progression-of","target":"oec:posterior-pelvic-tilt"}],"setup":{"position":"supine"},"status":"active","summary":"A foundational isometric gymnastics exercise where the body forms a shallow curved dish while keeping the lower back pressed into the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Horse Riding Stance","kind":"common"},{"text":"Ma Bu","kind":"regional"},{"text":"Kiba Dachi","kind":"regional"},{"text":"Horse Stance (Side Splits)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","flexibility","mobility","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[]},"external_ids":{"wger":"1846"},"id":"oec:horse-stance","instructions":{"setup":["Stand with your feet spaced significantly wider than shoulder width, roughly two shoulder widths apart.","Point your toes forward or slightly flared outward no more than 30 degrees, keeping your feet firmly planted.","Hold your hands in front of your chest, at your hips, or extended forward for counter-balance."],"steps":["Lower your hips by bending your knees and opening your hips outward until your thighs approach parallel to the floor.","Keep your torso as upright as possible with your spine neutral and pelvis tucked slightly under.","Hold this deep static position for the prescribed duration while actively pressing your knees outward in line with your feet.","Press through your whole foot to stand back up smoothly to complete the hold."],"breathing":"Maintain steady, rhythmic diaphragmatic breathing throughout the isometric hold without holding your breath.","cues":["Knees track over toes","Stay tall in the torso","Sink hips deep","Root feet into the floor"],"common_faults":[{"fault":"Knees caving inward under fatigue.","correction":"Actively push your knees outward to track directly over your feet throughout the hold."},{"fault":"Excessive forward torso lean.","correction":"Engage your core, lift your chest, and keep your pelvis underneath your shoulders."},{"fault":"Squatting too shallow.","correction":"Work toward getting your thighs parallel to the floor, reducing hold duration if necessary to maintain proper depth."}],"safety":{"precautions":["Exit the hold immediately if experiencing sharp pain in the adductors, knees, or hips."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps","duration"],"optional":["rpe"]}],"records":{}},"name":"Horse Stance","previous_ids":["oec:horse-stance-side-splits"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Horse Stance (Side Splits)","url":"https://wger.de/en/exercise/1846/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:squat-hold"},{"type":"substitute-for","target":"oec:squat-hold"},{"type":"substitute-for","target":"oec:wall-sit"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"An isometric bodyweight squat held in an ultra-wide stance to build lower-body endurance, adductor strength, and hip mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Lever Ice Cream Maker","kind":"common"},{"text":"Pull-Up Ice Cream Maker","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["depression","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-pull","anti-extension","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1248"},"id":"oec:ice-cream-maker","instructions":{"setup":["Hang from a pull-up bar with an overhand, shoulder-width grip.","Pull yourself up into the top position of a pull-up with your chin over the bar and core fully braced."],"steps":["Maintain a rigid, straight bodyline from shoulders to feet by squeezing your glutes and abs.","Push the bar forward and extend your elbows to lower your torso backward until your body reaches a horizontal front lever position.","Pause momentarily parallel to the floor with arms nearly straight.","Pull through your lats and bend your elbows to return smoothly to the top of the pull-up position."],"breathing":"Inhale as you lower your body into the horizontal lever position, and exhale forcefully as you pull back up.","cues":["Keep body straight as a board","Drive the bar down into your hips","Do not let the hips sag"],"common_faults":[{"fault":"Bending at the hips (piking) during the transition.","correction":"Squeeze the glutes and core to maintain a completely straight line from shoulders to ankles."},{"fault":"Dropping the hips below horizontal in the lever.","correction":"Engage the lats aggressively to hold the torso level with the ground before pulling back up."}],"safety":{"precautions":["Ensure adequate baseline strength in both full pull-ups and front lever holds before attempting dynamic transitions."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Ice Cream Maker","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ice cream maker","url":"https://wger.de/en/exercise/1248/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:tuck-front-lever"},{"type":"regression-of","target":"oec:front-lever"},{"type":"regression-of","target":"oec:front-lever-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An advanced calisthenics exercise transitioning repeatedly between the top position of a pull-up and a horizontal front lever."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Dumbbell Press","kind":"common"},{"text":"Incline DB Bench Press","kind":"abbreviation"},{"text":"Incline DB Press","kind":"abbreviation"},{"text":"Incline Bench Press - Dumbbell","kind":"common"},{"text":"incline dumbbell bench","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"537"},"id":"oec:incline-dumbbell-bench-press","instructions":{"setup":["Set an adjustable bench to an incline of approximately 30 to 45 degrees.","Sit on the bench with a dumbbell resting upright on each knee.","Plant your feet firmly on the floor and retract your shoulder blades against the backrest.","Kick the dumbbells back with your knees one at a time as you lean back onto the bench, pressing them into a locked-out position over your upper chest."],"steps":["Lower the dumbbells under control toward your upper chest, allowing your elbows to track at roughly a 45-degree to 60-degree angle relative to your torso.","Descend until you achieve a comfortable stretch in the pectorals, keeping your forearms perpendicular to the floor.","Press the dumbbells up and slightly inward along a natural arc until your arms are extended, without banging the weights together at the top."],"breathing":"Inhale deeply during the lowering eccentric phase, and exhale powerfully as you press past the sticking point.","cues":["Tuck elbows slightly toward the ribs, avoiding a flared 90-degree angle.","Keep the wrists stacked directly over the elbows.","Drive the floor away with your feet to keep the torso stable."],"common_faults":[{"fault":"Setting the bench angle too steep (greater than 45 degrees).","correction":"Keep the bench at 30 to 45 degrees to maintain tension on the clavicular head of the chest rather than completely shifting load to the anterior deltoids."},{"fault":"Flaring the elbows straight out to the sides.","correction":"Tuck the elbows roughly 45 to 60 degrees to protect the shoulder joint and better align with upper pectoral muscle fibers."},{"fault":"Bouncing or colliding the dumbbells at the top.","correction":"Maintain tension throughout the movement by stopping just short of full lockout and keeping the dumbbells separated by a few inches."}],"safety":{"precautions":["If experiencing muscle failure, drop the dumbbells safely away from your body to the rubber flooring or guide them carefully back to your thighs while sitting up."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Bench Press","previous_ids":["oec:incline-bench-press-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Bench Press - Dumbbell","url":"https://wger.de/en/exercise/537/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-incline-bench-press"},{"type":"substitute-for","target":"oec:machine-incline-chest-press"},{"type":"substitute-for","target":"oec:smith-machine-incline-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":30,"position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An upper-body compound pressing movement performed on an inclined bench to target the upper chest, anterior shoulders, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline DB Fly","kind":"abbreviation"},{"text":"Incline Dumbbell Flye","kind":"common"},{"text":"Incline Chest Fly with Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"308"},"id":"oec:incline-dumbbell-fly","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees.","Sit down with a dumbbell resting on each thigh, then lie back and kick the weights up to your chest.","Press the dumbbells directly over your upper chest with palms facing each other and plant your feet firmly on the floor.","Retract your shoulder blades and set a slight, fixed bend in your elbows."],"steps":["Lower the dumbbells out to the sides in a wide arc, maintaining the fixed elbow angle throughout the descent.","Continue lowering until you feel a comfortable, deep stretch across your chest and anterior shoulders, keeping your elbows level with or slightly below your torso.","Reverse the movement by contracting your chest and bringing the dumbbells back together along the same arc.","Stop when the dumbbells meet above your chest without clashing them together."],"breathing":"Inhale deeply as you lower the weights into the stretch; exhale smoothly as you squeeze your chest to bring them back up.","cues":["Hug a wide tree","Keep elbows softly bent and locked in place","Lead with the chest, not the hands"],"common_faults":[{"fault":"Turning the fly into a press by bending and extending the elbows excessively.","correction":"Lock a slight bend in your elbows at the top and keep that angle identical throughout the entire range of motion."},{"fault":"Overstretching past active shoulder mobility.","correction":"Stop the descent once your upper arms are roughly parallel to the floor or when you feel a strong stretch across the pectorals."},{"fault":"Setting the bench angle too steep, shifting tension heavily onto the anterior deltoids.","correction":"Keep the incline between 30 and 45 degrees to optimize tension on the upper chest."}],"safety":{"precautions":["Do not use excessive loads that compromise control in the bottom stretched position.","Avoid letting the elbows drop excessively far below the bench plane to protect the anterior shoulder capsule."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Fly","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Dumbbell Fly","url":"https://wger.de/en/exercise/308/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"substitute-for","target":"oec:cable-low-to-high-fly"},{"type":"substitute-for","target":"oec:low-cable-crossover"}],"setup":{"grip":{"orientation":"neutral"},"incline_degrees":30,"position":"supine","range":"full"},"status":"active","summary":"An upper-body isolation exercise performed on an incline bench to target the clavicular head of the pectoralis major."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline OHP DB","kind":"abbreviation"},{"text":"Incline Dumbbell Shoulder Press","kind":"common"},{"text":"Dumbbell Incline Overhead Press","kind":"common"},{"text":"Dumbbell Incline Shoulder Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1441"},"id":"oec:incline-dumbbell-overhead-press","instructions":{"setup":["Set an adjustable bench to an incline (around 45 to 60 degrees).","Sit back firmly against the pad with feet flat on the floor.","Bring the dumbbells to shoulder height, with elbows angled forward at roughly 45 degrees in the scapular plane and palms facing forward or slightly inward."],"steps":["Press the dumbbells upward along a natural arc until your arms are fully extended overhead without clanging the weights together.","Lower the dumbbells in a controlled motion until your upper arms are approximately parallel to your shoulders or you feel a comfortable stretch in your deltoids.","Pause briefly at the bottom before initiating the next repetition."],"breathing":"Inhale as you lower the dumbbells to shoulder level, and exhale forcefully as you press them overhead.","cues":["Press up and slightly back.","Keep elbows tucked slightly inside the shoulders.","Drive your feet into the floor."],"common_faults":[{"fault":"Flaring the elbows straight out to the sides.","correction":"Tuck the elbows roughly 30 to 45 degrees into the scapular plane to protect the shoulder joints."},{"fault":"Excessively arching the lower back off the bench.","correction":"Brace your core and keep your lower back flush against the back support."},{"fault":"Banging the dumbbells together at lockout.","correction":"Press in a smooth upward path and stop just before the weights touch."}],"safety":{"precautions":["Do not drop heavy dumbbells from the top position; bring them back to your knees before standing up."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Overhead Press","previous_ids":["oec:incline-ohp-db"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline OHP DB","url":"https://wger.de/en/exercise/1441/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"variation-of","target":"oec:seated-dumbbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"},{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:smith-machine-high-incline-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":45,"load_position":"overhead","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An overhead pressing variation performed seated on an incline bench that targets the anterior deltoids, upper chest, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Bench Reverse Fly","kind":"common"},{"text":"Chest-Supported Dumbbell Reverse Fly","kind":"common"},{"text":"Incline Rear Delt Fly","kind":"common"},{"text":"Prone Incline Dumbbell Rear Delt Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"828"},"id":"oec:incline-dumbbell-reverse-fly","instructions":{"setup":["Set an adjustable bench to a low incline, typically between 30 and 45 degrees.","Hold a dumbbell in each hand and lie chest-down against the bench pad.","Plant your toes firmly on the floor and let your arms hang straight down beneath your shoulders with a slight bend in the elbows."],"steps":["Maintaining a fixed, soft bend in the elbows, raise the dumbbells out to the sides in a wide arc.","Lift until your upper arms are roughly aligned with your torso, feeling the contraction in your rear deltoids and upper back.","Pause briefly at the peak of the movement without shrugging your shoulders toward your ears.","Lower the dumbbells under control along the same path back to the starting position."],"breathing":"Exhale as you raise the dumbbells out to the sides and inhale as you lower them.","cues":["Lead with your elbows.","Keep the chest glued to the pad.","Reach out wide rather than pulling back."],"common_faults":[{"fault":"Excessively bending the elbows to turn the fly into a row.","correction":"Maintain a fixed, slight bend in the elbows throughout the entire range of motion."},{"fault":"Lifting the chest off the bench to use momentum.","correction":"Keep your sternum pressed into the bench pad and reduce the weight if necessary."},{"fault":"Shrugging the upper traps excessively.","correction":"Keep the shoulder blades depressed and focus on pulling the elbows outward away from the body."}],"safety":{"precautions":["Avoid using excessively heavy loads that compromise shoulder mechanics or cause neck strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Reverse Fly","previous_ids":["oec:incline-bench-reverse-fly"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Bench Reverse Fly","url":"https://wger.de/en/exercise/828/view-base","license":"CC-BY-SA-4.0","author":"cshep442"}]},"setup":{"grip":{"orientation":"neutral"},"incline_degrees":30,"load_position":"at-sides","position":"prone","range":"full"},"status":"active","summary":"An upper-body isolation exercise targeting the posterior deltoids and upper back while lying prone on an incline bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chest-Supported Dumbbell Row","kind":"common"},{"text":"Incline Bench Dumbbell Row","kind":"common"},{"text":"Prone Incline Dumbbell Row","kind":"common"},{"text":"Dumbbell Incline Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"glenohumeral","actions":["extension"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"310"},"id":"oec:incline-dumbbell-row","instructions":{"setup":["Set an adjustable bench to an incline of roughly 30 to 45 degrees.","Straddle the bench and lie face down with your chest firmly supported against the pad.","Grasp a dumbbell in each hand using a neutral grip, letting your arms hang straight down with your shoulders fully relaxed and protracted."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows up and back toward your hips.","Pull the dumbbells until your upper arms are in line with your torso, pausing briefly at peak contraction.","Lower the dumbbells under control back to the starting position, allowing your shoulder blades to protract at the bottom for a full stretch."],"breathing":"Exhale as you row the weights upward; inhale smoothly as you lower them.","cues":["Drive with the elbows, not your hands.","Keep your chest glued to the pad.","Squeeze your shoulder blades together at the top."],"common_faults":[{"fault":"Lifting the chest off the bench to generate momentum.","correction":"Keep your sternum pressed firmly into the pad throughout the entire repetition."},{"fault":"Shrugging the shoulders toward the ears during the row.","correction":"Depress your shoulders and pull your elbows back toward your pockets instead of straight up."}],"safety":{"precautions":["Select weights you can control without arching your neck or extending your spine excessively off the bench."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Row","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Dumbbell Row","url":"https://wger.de/en/exercise/310/view-base","license":"CC-BY-SA-4.0","author":"cal.zabel"}]},"relations":[{"type":"variation-of","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"},{"type":"regression-of","target":"oec:dumbbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-seal-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"at-sides","position":"prone","range":"full"},"status":"active","summary":"A chest-supported dumbbell row performed prone on an incline bench to isolate the upper back and lats without loading the lower spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Skull Crusher","kind":"common"},{"text":"Incline Dumbbell Skull Crusher","kind":"common"},{"text":"Incline DB Skull Crush","kind":"abbreviation"},{"text":"Incline DB Triceps Extension","kind":"abbreviation"},{"text":"Incline Skull Crush","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"911"},"id":"oec:incline-dumbbell-triceps-extension","instructions":{"setup":["Set an adjustable bench to an incline of approximately 30 to 45 degrees.","Sit back firmly against the pad with feet flat on the floor.","Raise a pair of dumbbells overhead with a neutral grip (palms facing each other), extending your arms so the upper arms are angled slightly back past perpendicular to your torso."],"steps":["Keep your upper arms stationary and bend your elbows to lower the dumbbells in a controlled arc behind your head.","Lower until your elbows reach approximately 90 degrees or you feel a deep stretch in your triceps.","Extend your elbows smoothly by contracting your triceps to return the dumbbells to the starting position without locking out aggressively."],"breathing":"Inhale as you lower the weights behind your head and exhale as you extend your elbows to return to the top.","cues":["Keep your elbows pointed forward, not flared wide.","Pin your upper arms in place; move only the forearms.","Control the descent for a full triceps stretch."],"common_faults":[{"fault":"Flaring the elbows outward excessively.","correction":"Keep elbows aligned roughly shoulder-width apart to keep tension on the triceps and reduce stress on the shoulder joint."},{"fault":"Swinging the upper arms forward and back to gain momentum.","correction":"Lock the shoulders into a stable angle and isolate movement strictly to the elbow joint."}],"safety":{"precautions":["Use a manageable load to avoid accidental contact with the head or overstraining the elbow tendons."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Triceps Extension","previous_ids":["oec:incline-skull-crush"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Skull Crush","url":"https://wger.de/en/exercise/911/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lying-triceps-extension"},{"type":"substitute-for","target":"oec:dumbbell-lying-triceps-extension"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"incline_degrees":45,"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"An isolation exercise performed on an incline bench that targets the triceps brachii with an emphasized stretch on the long head."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chest-Supported Dumbbell Y-Raise","kind":"common"},{"text":"Prone Incline Dumbbell Y-Raise","kind":"common"},{"text":"Prone Dumbbell Y-Raise","kind":"common"},{"text":"Dumbbell Y-Raise","kind":"common"},{"text":"Chest-Supported Rear Delt Raise","kind":"misspelling"},{"text":"Incline DB Y-Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation","retraction"]}]},"classification":{"modalities":["strength","hypertrophy","rehabilitation"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench"]]},"external_ids":{"wger":"1825,1879"},"id":"oec:incline-dumbbell-y-raise","instructions":{"setup":["Set an adjustable bench to an incline of 30 to 45 degrees.","Lie face down on the bench with your chest firmly supported and your head in a neutral position.","Hold a light dumbbell in each hand with your arms hanging down and thumbs pointed upward."],"steps":["Keeping your elbows nearly straight, raise the dumbbells diagonally upward and outward at roughly a 30- to 45-degree angle from your torso, forming a Y shape.","Lift until your arms align with your torso, feeling your lower and mid-trapezius contract.","Pause briefly at the top without shrugging your shoulders into your ears.","Lower the dumbbells smoothly under control back to the starting hanging position."],"breathing":"Exhale as you raise the dumbbells into the Y position and inhale as you lower them.","cues":["Lead with your thumbs.","Form a Y, not a T.","Keep your shoulders down away from your ears."],"common_faults":[{"fault":"Excessively shrugging the shoulders upward using the upper traps.","correction":"Depress your shoulder blades before raising and focus on rotating the scapulae upward rather than shrugging."},{"fault":"Using momentum or arching the lower back off the bench.","correction":"Keep your chest glued to the pad and select lighter dumbbells to isolate the movement."},{"fault":"Raising the arms straight out to the sides into a T shape instead of a Y.","correction":"Angle your arms roughly 30 to 45 degrees forward into the scapular plane."}],"safety":{"precautions":["Use very light weights to protect the rotator cuff and avoid neck strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Incline Dumbbell Y-Raise","previous_ids":["oec:chest-supported-rear-delt-raise","oec:incline-db-y-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chest-Supported Rear Delt Raise","url":"https://wger.de/en/exercise/1825/view-base","license":"CC-BY-SA-4.0","author":"beagle"},{"title":"wger: Incline DB Y-Raise","url":"https://wger.de/en/exercise/1879/view-base","license":"CC-BY-SA-4.0","author":"Deflation"}]},"relations":[{"type":"substitute-for","target":"oec:cable-cross-body-y-raise"},{"type":"substitute-for","target":"oec:trap-3-raise"},{"type":"substitute-for","target":"oec:dumbbell-scaption"}],"setup":{"grip":{"orientation":"neutral"},"incline_degrees":30,"load_position":"at-sides","position":"prone","range":"full"},"status":"active","summary":"A chest-supported shoulder raise performed on an incline bench with arms moving in a Y-formation to target the lower trapezius and lateral deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hands-Elevated Push-Up","kind":"common"},{"text":"Incline Pushup","kind":"common"},{"text":"Elevated Push-Up","kind":"common"},{"text":"Push-Ups | Incline","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["bench","adjustable-bench","plyo-box","step"]]},"external_ids":{"wger":"1111"},"id":"oec:incline-push-up","instructions":{"setup":["Place your hands slightly wider than shoulder-width apart on the edge of a sturdy bench or elevated surface.","Step your feet back until your body forms a straight line from your head to your heels.","Engage your core and glutes to maintain a rigid plank position."],"steps":["Inhale as you lower your chest toward the edge of the elevated surface by bending your elbows.","Keep your elbows angled at roughly 45 degrees relative to your torso rather than flared out wide.","Lower yourself until your chest lightly touches or comes just above the edge of the surface.","Exhale and press firmly through your palms to return to the starting position with elbows extended."],"breathing":"Inhale smoothly on the descent and exhale forcefully as you press away from the surface.","cues":["Body like a plank.","Lead with the chest, not the chin.","Screw your hands into the surface."],"common_faults":[{"fault":"Sagging at the hips or hyper-extending the lower back.","correction":"Squeeze your glutes and brace your abdominals to keep the hips level with the shoulders."},{"fault":"Flaring elbows out perpendicular to the torso.","correction":"Tuck your elbows to roughly 45 degrees to protect the shoulders and better engage the chest."},{"fault":"Craning the neck forward to reach the bench early.","correction":"Keep your neck packed in a neutral position with your gaze directed slightly ahead of your hands."}],"safety":{"precautions":["Ensure the elevated surface is stable and will not slide away during the exercise."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Incline Push-Up","previous_ids":["oec:push-ups-incline"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push-Ups | Incline","url":"https://wger.de/en/exercise/1111/view-base","license":"CC-BY-SA-4.0","author":"anon1337"}]},"relations":[{"type":"regression-of","target":"oec:push-up"},{"type":"substitute-for","target":"oec:push-up"},{"type":"progression-of","target":"oec:wall-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A regression of the standard push-up performed with the hands elevated on a bench or sturdy platform to reduce the percentage of body weight being pressed."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Scap Push-Up","kind":"abbreviation"},{"text":"Incline Push-Up Plus","kind":"common"},{"text":"Bench Scapular Push-Up","kind":"common"},{"text":"Incline Shoulder Press Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation"],"movement_patterns":["horizontal-push","mobility-drill"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["bench","plyo-box","step"]]},"external_ids":{"wger":"1716"},"id":"oec:incline-scapular-push-up","instructions":{"setup":["Place your hands shoulder-width apart on the edge of a stable bench or elevated box.","Step your feet back until your body forms a straight line from your heels to your head in an incline plank position.","Lock your elbows completely and brace your core and glutes."],"steps":["Keeping your arms straight, slowly allow your chest to sink toward the bench by pinching your shoulder blades together.","Pause briefly at the point of maximum scapular retraction without letting your hips sag.","Press through the heels of your hands to push your chest away from the bench, spreading your shoulder blades as wide apart as possible at the top.","Hold the fully protracted position for a brief pause before beginning the next repetition."],"breathing":"Inhale as you allow the chest to lower and shoulder blades retract; exhale smoothly as you push the bench away into full protraction.","cues":["Keep arms locked like pillars","Pinch the blades, then push the bench away","Move only through the upper back"],"common_faults":[{"fault":"Bending the elbows to perform a mini push-up.","correction":"Keep your elbows locked throughout the entire set; all movement must come exclusively from the shoulder blades gliding across the ribcage."},{"fault":"Sagging at the hips or hyper-extending the lower back.","correction":"Engage your abdominals and squeeze your glutes to maintain a rigid plank line."},{"fault":"Shrugging shoulders up toward the ears.","correction":"Depress your shoulders down away from your neck and maintain that distance throughout the movement."}],"safety":{"precautions":["Ensure the bench or platform is completely stable and will not slip forward during the movement."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Incline Scapular Push-Up","previous_ids":["oec:incline-shoulder-press-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Shoulder Press Up","url":"https://wger.de/en/exercise/1716/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"regression-of","target":"oec:scapular-push-up"},{"type":"variation-of","target":"oec:scapular-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"support","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An elevated bodyweight drill focusing on scapular protraction and retraction to strengthen the serratus anterior and improve shoulder blade control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Preacher Curl - Internally Rotated","kind":"common"},{"text":"Internal Rotation Preacher Curl","kind":"common"},{"text":"Single-Arm Internally Rotated Preacher Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-short-head","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["internal-rotation","isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["preacher-bench"]]},"external_ids":{"wger":"1657"},"id":"oec:internally-rotated-dumbbell-preacher-curl","instructions":{"setup":["Adjust the preacher bench height so your underarm rests securely near the top of the pad while seated.","Hold a dumbbell in one hand with an underhand (supinated) grip.","Angle your torso slightly toward the working arm so the humerus is internally rotated relative to the torso, resting the back of the upper arm flush against the pad."],"steps":["Begin with the arm extended down the pad, maintaining slight muscular tension at the bottom of the range without locking out into hyperextension.","Curl the dumbbell upward by flexing the elbow, keeping your upper arm firmly against the preacher pad.","Squeeze the bicep forcefully at the top of the curl without letting the elbow drift off the support.","Lower the dumbbell under control along the pad back to the starting position."],"breathing":"Exhale while curling the dumbbell up; inhale as you lower it back down.","cues":["Keep the arm flat against the pad.","Curl through the elbow, don't jerk the shoulder.","Control the eccentric down to a soft elbow."],"common_faults":[{"fault":"Hyperextending the elbow violently at the bottom.","correction":"Stop just short of total passive lockout to keep active tension on the muscle and protect the elbow joint."},{"fault":"Lifting the elbow off the pad to assist the lift.","correction":"Keep the upper arm pinned flush against the preacher pad throughout the entire repetition."}],"safety":{"precautions":["Use moderate loads to avoid excessive strain on the distal biceps tendon in the fully extended position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Internally Rotated Dumbbell Preacher Curl","previous_ids":["oec:preacher-curl-internally-rotated"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Preacher Curl - Internally Rotated","url":"https://wger.de/en/exercise/1657/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:single-arm-dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-preacher-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated"},"status":"active","summary":"A single-arm preacher curl variation where the torso is angled toward the working arm to emphasize elbow flexion with shoulder internal rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Run - Interval Training","kind":"common"},{"text":"Running Intervals","kind":"common"},{"text":"Interval Running","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hip-flexors","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["treadmill"],"required":[]},"external_ids":{"wger":"529"},"id":"oec:interval-run","instructions":{"setup":["Select an open running track, road, trail, or treadmill.","Perform a thorough warm-up consisting of easy jogging and dynamic mobility drills."],"steps":["Accelerate smoothly to your target interval speed, driving with the arms and striking beneath your center of mass.","Sustain the high-intensity running pace for the prescribed interval duration or distance.","Decelerate under control into an easy jog or walk to recover for the planned rest period.","Repeat the work-to-rest cycle for the target number of repetitions before finishing with an easy cool-down."],"breathing":"Maintain a steady, rhythmic breathing pattern synchronized with your stride cadence.","cues":["Stay tall with a slight forward lean from the ankles","Drive knees forward and strike beneath your hips","Keep shoulders relaxed and pump your arms rhythmically"],"common_faults":[{"fault":"Sprinting too fast on the first rep and failing to maintain pace across later intervals.","correction":"Target a consistent, sustainable pace based on the intended interval duration rather than an all-out sprint."},{"fault":"Overstriding with a heavy heel strike far in front of the center of mass.","correction":"Increase step turnover and aim for feet to land directly beneath the hips."}],"safety":{"precautions":["Ensure appropriate footwear and run on an even, safe surface.","Discontinue if experiencing acute sharp pain in the lower extremities or chest discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration","distance"],"optional":["pace","heart-rate","calories","cadence","rpe"]},{"required":["duration"],"optional":["distance","pace","heart-rate","calories","rpe"]}],"records":{}},"name":"Interval Run","previous_ids":["oec:run-interval-training"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Run - Interval Training","url":"https://wger.de/en/exercise/529/view-base","license":"CC-BY-SA-4.0","author":"BeLikeWater"}]},"relations":[{"type":"variation-of","target":"oec:running"},{"type":"progression-of","target":"oec:run-walk-intervals"}],"setup":{"position":"moving"},"status":"active","summary":"A running workout alternating structured bouts of high-intensity running with lower-intensity recovery periods."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bodyweight Biceps Curl","kind":"common"},{"text":"Bodyweight Curl","kind":"common"},{"text":"Inverted Curl","kind":"common"},{"text":"Horizontal Biceps Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion","pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-vest"],"required":[["barbell","smith-machine"],["squat-rack","power-rack","smith-machine"]]},"external_ids":{"wger":"1608"},"id":"oec:inverted-biceps-curl","instructions":{"setup":["Set a barbell securely in a rack or adjust a Smith machine bar to approximately waist height.","Grasp the bar with a shoulder-width supinated (underhand) grip.","Step your feet forward and hang underneath the bar with fully extended arms, heels planted, and body aligned in a straight plank from head to ankles."],"steps":["Keep your upper arms stationary and elbows high pointing toward the ceiling.","Flex at the elbows to pull your forehead directly toward the underside of the bar.","Pause briefly at peak contraction while squeezing your biceps.","Lower your body under control by extending the elbows until your arms are fully straight."],"breathing":"Exhale as you curl your forehead toward the bar, and inhale as you lower your body with control.","cues":["Keep the elbows high and fixed.","Forehead to the bar, not your chest.","Maintain a rock-solid plank."],"common_faults":[{"fault":"Pulling the bar to the lower chest by driving the elbows down, converting the lift into a row.","correction":"Keep your elbows elevated and pointing forward to ensure the movement occurs strictly through elbow flexion."},{"fault":"Sagging at the hips or overarching the lower back.","correction":"Engage your glutes and brace your abdominals to keep the torso in a rigid neutral line throughout."},{"fault":"Kipping with the hips to generate upward momentum.","correction":"Begin each repetition from a complete arm extension and curl upward smoothly using muscular control."}],"safety":{"precautions":["When using a barbell in a rack, ensure you pull against the J-hooks rather than away from them to prevent the bar from rolling off."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Inverted Biceps Curl","previous_ids":["oec:bodyweight-biceps-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bodyweight Biceps Curl","url":"https://wger.de/en/exercise/1608/view-base","license":"CC-BY-SA-4.0","author":"tenebrizz"}]},"relations":[{"type":"substitute-for","target":"oec:suspension-trainer-biceps-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"inverted","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A closed-chain calisthenics exercise that isolates the biceps by pulling the forehead toward a stationary bar while maintaining a rigid plank."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Horizontal Pull-Up","kind":"common"},{"text":"Australian Pull-Up","kind":"common"},{"text":"Bodyweight Row","kind":"common"},{"text":"horizontal pull-ups","kind":"common"},{"text":"Inverted Rows","kind":"common"},{"text":"Australian pull-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","weight-vest"],"required":[["barbell","smith-machine"],["squat-rack","power-rack","smith-machine"]]},"external_ids":{"wger":"1198,1219"},"id":"oec:inverted-row","instructions":{"setup":["Set a barbell securely in a rack or Smith machine at roughly waist height.","Lie beneath the bar so it sits directly above your mid-chest.","Grasp the bar with an overhand grip slightly wider than shoulder-width.","Extend your legs forward resting on your heels, squeezing your glutes and bracing your core to form a straight line from head to heels."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows down and back.","Pull smoothly until your sternum lightly contacts the bar.","Pause momentarily at the top while maintaining tension through your torso and hips.","Lower yourself under control by extending your arms and protracting your shoulder blades until you return to the starting dead-hang position."],"breathing":"Inhale as you hang at the bottom, hold your brace as you pull, and exhale as you lower back down under control.","cues":["Drive your elbows toward the floor","Lead with your chest, not your chin","Stay rigid like a plank"],"common_faults":[{"fault":"Sagging hips or hyperextending the lower back during the pull.","correction":"Squeeze your glutes and brace your abdominals tightly throughout the entire range of motion."},{"fault":"Reaching with the chin to touch the bar while the chest stays away.","correction":"Keep your neck in a neutral alignment and focus on touching your lower sternum to the bar."},{"fault":"Allowing the shoulders to round forward at the top of the pull.","correction":"Actively squeeze your shoulder blades together as you reach full elbow flexion."}],"safety":{"precautions":["Ensure the barbell cannot roll or lift out of the J-hooks by pulling against the direction of the rack uprights."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Inverted Row","previous_ids":["oec:inverted-rows","oec:australian-pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Inverted Rows","url":"https://wger.de/en/exercise/1198/view-base","license":"CC-BY-SA-4.0","author":"Gavru"},{"title":"wger: Australian pull-ups","url":"https://wger.de/en/exercise/1219/view-base","license":"CC-BY-SA-4.0","author":"PaukOne"}]},"relations":[{"type":"substitute-for","target":"oec:suspension-trainer-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:cable-seated-row"},{"type":"progression-of","target":"oec:ring-incline-row"},{"type":"regression-of","target":"oec:front-lever-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight horizontal pull performed by hanging supine beneath a fixed bar and pulling the chest up while keeping the body in a rigid plank."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lat Pulldown Isometric","kind":"common"},{"text":"Lat Pulldown Hold","kind":"common"},{"text":"Cable Lat Pulldown Isometric Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","isometric-stabilization"]},{"joint":"elbow","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"2540"},"id":"oec:isometric-lat-pulldown","instructions":{"setup":["Attach a wide lat pulldown bar to the high pulley.","Adjust the thigh pad so your legs are firmly secured with feet flat on the floor.","Grasp the bar with an overhand grip slightly wider than shoulder width.","Sit down under the pads, extending your arms overhead with your chest lifted and a slight backward torso lean."],"steps":["Depress your scapulae and pull the bar smoothly downward toward your upper chest by driving your elbows down and back.","Hold the bar statically at upper-chest level without letting it rise or your posture collapse.","Maintain continuous tension through your lats and mid-back for the targeted duration.","Control the weight back up to full extension once the hold is complete."],"breathing":"Inhale as you prepare the pull, exhale during the initial contraction, and breathe shallowly but steadily while maintaining core tension during the hold.","cues":["Drive your elbows into your back pockets","Keep your chest high to the bar","Squeeze your armpits down"],"common_faults":[{"fault":"Leaning back excessively to turn the exercise into a horizontal row.","correction":"Maintain a fixed, slight backward torso angle of roughly ten to fifteen degrees throughout the hold."},{"fault":"Shrugging the shoulders up toward the ears during the hold.","correction":"Actively depress your shoulder blades away from your ears to keep tension on the lats."},{"fault":"Letting the elbows drift backward behind the torso, rotating the shoulders forward.","correction":"Keep your elbows pulled directly down in line with the seams of your shirt."}],"safety":{"precautions":["Do not drop the weight stack abruptly from the held position; release under control to protect the shoulders."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Isometric Lat Pulldown","previous_ids":["oec:lat-pulldown-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lat Pulldown Isometric","url":"https://wger.de/en/exercise/2540/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"regression-of","target":"oec:pull-up-hold"},{"type":"substitute-for","target":"oec:pull-up-hold"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"seated","range":"pause"},"status":"active","summary":"A lat pulldown variation where the bar is pulled to the chest and held statically in the fully contracted position to build pulling strength and muscular endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Extension Isometric Hold","kind":"common"},{"text":"Leg Extension Hold","kind":"common"},{"text":"Isometric Quad Extension","kind":"common"},{"text":"Leg Extension Isometric","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","hypertrophy"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"2535"},"id":"oec:isometric-leg-extension","instructions":{"setup":["Sit on the leg extension machine with your back firmly against the backrest.","Align your knee joints with the machine's axis of rotation.","Position the shin pad across the lower shins just above the ankles, and grip the side handles firmly."],"steps":["Extend your knees to the prescribed joint angle (commonly 45 to 60 degrees of flexion).","Hold this fixed position under tension against the resistance for the targeted duration.","Maintain steady quadriceps contraction without letting your hips lift or the weight drop.","Carefully lower the weight back to the starting rest position under control once the hold is complete."],"breathing":"Breathe continuously and evenly throughout the hold; avoid holding your breath.","cues":["Lock your hips down into the seat","Squeeze your quads hard","Stay motionless at the target angle"],"common_faults":[{"fault":"Lifting the pelvis and lower back off the seat to leverage body weight.","correction":"Grip the machine handles firmly to anchor your hips firmly into the cushion throughout the hold."},{"fault":"Holding breath and bearing down during the contraction.","correction":"Maintain rhythmic, controlled diaphragmatic breathing for the duration of the set."},{"fault":"Allowing the leg position to drift downward as fatigue sets in.","correction":"Hold a steady target joint angle; terminate the set when you can no longer maintain the required angle."}],"safety":{"precautions":["If using for patellar tendon rehabilitation, perform holds at mid-range angles (typically 45-60 degrees of knee flexion) rather than full terminal extension to reduce patellofemoral joint stress."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Isometric Leg Extension","previous_ids":["oec:leg-extension-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Extension Isometric","url":"https://wger.de/en/exercise/2535/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:leg-extension"},{"type":"substitute-for","target":"oec:leg-extension"},{"type":"progression-of","target":"oec:quad-set"}],"setup":{"position":"seated","range":"pause"},"status":"active","summary":"An isometric isolation exercise where the quadriceps contract against fixed resistance without movement at the knee joint."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Left neck stretch","kind":"common"},{"text":"Isometric Lateral Neck Flexion","kind":"common"},{"text":"Self-Resisted Isometric Neck Lateral Flexion","kind":"common"},{"text":"Side Neck Isometric Hold","kind":"common"},{"text":"Right neck stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"levator-scapulae","role":"synergist"},{"muscle":"splenius","role":"synergist"},{"muscle":"deep-neck-flexors","role":"stabilizer"}],"joints":[{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength","mobility"],"movement_patterns":["isolation-neck"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1008,1009"},"id":"oec:isometric-neck-lateral-flexion","instructions":{"setup":["Sit upright in a chair or stand with a tall, neutral spine and relaxed shoulders.","Place the palm of one hand flat against the side of your head, just above the ear."],"steps":["Gently press your head sideways toward your hand while pressing back with equal force with your palm so no movement occurs.","Hold the isometric contraction steadily for the intended duration.","Gradually ease off the pressure and return to neutral before performing on the other side."],"breathing":"Breathe smoothly and continuously throughout the contraction without holding your breath.","cues":["Match the force evenly","Keep shoulders down","Breathe through the hold"],"common_faults":[{"fault":"Shrugging the shoulder toward the ear during the press.","correction":"Actively keep both shoulders depressed and relaxed throughout the hold."},{"fault":"Pushing with excessive force causing strain or head deviation.","correction":"Apply gentle, submaximal pressure and ensure your head remains completely stationary."}],"safety":{"precautions":["Begin with light resistance to avoid cervical strain.","Stop immediately if you experience dizziness, sharp pain, or tingling radiating down the arm."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Isometric Neck Lateral Flexion","previous_ids":["oec:left-neck-stretch","oec:right-neck-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Left neck stretch","url":"https://wger.de/en/exercise/1008/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Right neck stretch","url":"https://wger.de/en/exercise/1009/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"seated"},"status":"active","summary":"A self-resisted isometric exercise that strengthens the lateral cervical stabilizers by pressing the head sideways against hand resistance without movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Preacher Curl Isometric","kind":"common"},{"text":"Preacher Curl Isometric Hold","kind":"common"},{"text":"Isometric Preacher Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["preacher-bench"],["ez-bar","barbell","dumbbell"]]},"external_ids":{"wger":"2539"},"id":"oec:isometric-preacher-curl","instructions":{"setup":["Adjust the seat of the preacher bench so the top of the pad rests comfortably beneath your armpits.","Grasp the bar or dumbbells with an underhand grip about shoulder-width apart.","Firmly position the backs of your upper arms flat against the angled pad with your feet planted."],"steps":["Curl the weight up to the target angle, typically around 90 degrees of elbow flexion where tension is highest.","Hold this static position rigidly for the prescribed duration while maintaining continuous tension in the biceps.","Carefully lower the weight back down to the rack or starting rest position once the interval is complete."],"breathing":"Breathe continuously and steadily throughout the hold without holding your breath.","cues":["Glue upper arms to the pad","Lock your wrists straight","Breathe through the burn"],"common_faults":[{"fault":"Lifting the elbows off the pad to reduce leverage.","correction":"Keep the upper arms completely flush against the preacher pad throughout the hold."},{"fault":"Allowing the wrists to hyperextend under the load.","correction":"Maintain a neutral or slightly flexed wrist to protect the joint and sustain forearm tension."},{"fault":"Holding the weight too close to vertical lockup where joint compression unloads the biceps.","correction":"Hold at roughly a right angle to keep peak muscular tension on the elbow flexors."}],"safety":{"precautions":["Use a manageable load to avoid excessive strain on the distal biceps tendon, especially near full extension."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Isometric Preacher Curl","previous_ids":["oec:preacher-curl-isometric"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Preacher Curl Isometric","url":"https://wger.de/en/exercise/2539/view-base","license":"CC-BY-SA-4.0","author":"HexoctusEngineering"}]},"relations":[{"type":"variation-of","target":"oec:ez-bar-preacher-curl"},{"type":"variation-of","target":"oec:dumbbell-preacher-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated","range":"pause"},"status":"active","summary":"An isolation exercise that builds biceps and brachialis strength by holding an elbow-flexed position against resistance on a preacher bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"March in Place","kind":"common"},{"text":"Running in Place","kind":"common"},{"text":"March or jog in place","kind":"common"}],"anatomy":{"muscles":[{"muscle":"calves","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["flexion","extension"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1584"},"id":"oec:jog-in-place","instructions":{"setup":["Stand upright with your feet hip-width apart and your core lightly braced.","Bend your elbows to approximately ninety degrees, keeping your shoulders relaxed."],"steps":["Lift one knee toward hip height while swinging the opposite arm forward.","Lower the foot back down to the ground under control, landing softly on the ball of your foot.","Immediately switch sides, lifting the opposite knee and reversing your arm swing.","Continue alternating legs in a smooth, rhythmic, running motion without traveling forward."],"breathing":"Breathe rhythmically in through your nose and out through your mouth in cadence with your strides.","cues":["Stay light on your feet","Pump arms from the shoulders","Maintain a tall posture"],"common_faults":[{"fault":"Landing heavily on the heels, increasing joint impact.","correction":"Spring off and land lightly on the midfoot to balls of the feet with a slight knee bend."},{"fault":"Excessive forward or backward leaning of the torso.","correction":"Keep the chest upright and engage the core to maintain a neutral spine."}],"safety":{"precautions":["Wear supportive athletic footwear to minimize repetitive impact on lower extremities."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["heart-rate","cadence","calories","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Jog in Place","previous_ids":["oec:march-or-jog-in-place"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: March or jog in place","url":"https://wger.de/en/exercise/1584/view-base","license":"CC-BY-SA-4.0","author":"MrAlfaRobot"}]},"relations":[{"type":"variation-of","target":"oec:running"},{"type":"regression-of","target":"oec:running"},{"type":"substitute-for","target":"oec:running"},{"type":"progression-of","target":"oec:high-knee-march"},{"type":"regression-of","target":"oec:high-knees"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A stationary aerobic exercise simulating the running gait to elevate heart rate and warm up the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Slow Running","kind":"common"},{"text":"Easy Run","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"tibialis-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["treadmill"],"required":[]},"external_ids":{"wger":"319"},"id":"oec:jogging","instructions":{"setup":["Stand tall with feet hip-width apart, arms relaxed at your sides, and gaze forward.","Engage your core lightly and maintain an upright posture with a slight lean forward from the ankles."],"steps":["Push off the ground with one foot, driving the opposite knee slightly forward in a controlled stride.","Land lightly beneath your center of mass with a midfoot strike, allowing the knee and ankle to absorb the impact.","Immediately transition to pushing off into the next stride, alternating legs in a fluid, rhythmic cycle.","Swing your arms naturally in opposition to your legs with elbows bent at approximately ninety degrees."],"breathing":"Breathe rhythmically and naturally through your nose and mouth at a conversational pace.","cues":["Stay tall with a slight forward lean","Land softly under your hips","Keep your shoulders relaxed"],"common_faults":[{"fault":"Overstriding by reaching the foot far in front of the body with a heavy heel strike.","correction":"Shorten your stride and aim for a higher cadence so your feet land directly beneath your hips."},{"fault":"Hunching the shoulders and tensing the upper body.","correction":"Drop your shoulders away from your ears and keep your hands loosely cupped."}],"safety":{"precautions":["Wear well-fitted running shoes with adequate support and cushioning.","Increase weekly distance and duration gradually to prevent overuse injuries."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","heart-rate","calories","cadence","rpe"]},{"required":["duration"],"optional":["heart-rate","calories","rpe"]}],"records":{}},"name":"Jogging","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Jogging","url":"https://wger.de/en/exercise/319/view-base","license":"CC-BY-SA-4.0","author":"Papazit"}]},"relations":[{"type":"variation-of","target":"oec:running"},{"type":"regression-of","target":"oec:running"},{"type":"progression-of","target":"oec:walking"},{"type":"progression-of","target":"oec:run-walk-intervals"}],"setup":{"position":"moving"},"status":"active","summary":"A continuous, moderate-paced running gait performed for cardiovascular conditioning and aerobic endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Skipping","kind":"common"},{"text":"Rope Skipping","kind":"common"},{"text":"Skipping Rope","kind":"common"},{"text":"Basic Jump Rope","kind":"common"},{"text":"Skipping - Standard","kind":"common"},{"text":"Jump rope: basic jumps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"foot-intrinsics","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"wrist","actions":["circumduction"]}]},"classification":{"modalities":["cardio","conditioning","plyometric"],"movement_patterns":["jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"beginner"},"equipment":{"required":[["jump-rope"]]},"external_ids":{"wger":"595,993"},"id":"oec:jump-rope","instructions":{"setup":["Hold one handle of the jump rope in each hand with the rope resting behind your heels.","Keep your elbows close to your ribs with your forearms angled slightly outward at roughly waist height.","Stand tall with feet together or hip-width apart and a soft bend in your knees."],"steps":["Rotate your wrists forward to swing the rope up and over your head.","As the rope nears your feet, jump just high enough (one to two inches) off the ground for it to pass beneath you.","Land softly on the balls of your feet with knees slightly bent to absorb impact.","Rebound immediately into the next jump, maintaining a steady, rhythmic cadence driven primarily by wrist rotation."],"breathing":"Breathe rhythmically in through the nose and out through the mouth in sync with your jumping tempo.","cues":["Turn with the wrists, not the whole arm","Stay light on the balls of your feet","Jump only as high as the rope is thick"],"common_faults":[{"fault":"Swinging the rope using large circular motions of the entire arm from the shoulders.","correction":"Keep elbows tucked near your sides and initiate rope rotation almost entirely from the wrists."},{"fault":"Jumping too high and tucking the knees or kicking the heels up behind the body.","correction":"Maintain a low, controlled bound with minimal knee flexion, bounding purely off the ankles."},{"fault":"Landing flat-footed or on the heels, creating excessive joint impact.","correction":"Stay on the balls of your feet and maintain a spring-like rhythm with slight knee flexion."}],"safety":{"precautions":["Perform on a forgiving surface such as a gym mat, wood floor, or rubber track rather than bare concrete to reduce lower-leg impact stress."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","calories"]},{"required":["reps"],"optional":["duration","heart-rate"]}],"records":{},"reps_counted":"total"},"name":"Jump Rope","previous_ids":["oec:skipping-standard","oec:jump-rope-basic-jumps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Skipping - Standard","url":"https://wger.de/en/exercise/595/view-base","license":"CC-BY-SA-4.0","author":"Cerin"},{"title":"wger: Jump rope: basic jumps","url":"https://wger.de/en/exercise/993/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:jumping-jack"},{"type":"regression-of","target":"oec:tuck-jump"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A foundational cardiovascular and plyometric exercise where you repeatedly jump over a swinging rope with both feet."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Squat Jump","kind":"common"},{"text":"Squat Jumps","kind":"common"},{"text":"Bodyweight Jump Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["plyometric","power","calisthenics","conditioning"],"movement_patterns":["jump","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"614"},"id":"oec:jump-squat","instructions":{"setup":["Stand tall with feet shoulder-width apart and toes pointed slightly outward.","Engage your core and keep your chest lifted with arms relaxed at your sides or held in front of your chest."],"steps":["Hinge at the hips and bend your knees to lower smoothly into a squat until your thighs are roughly parallel to the ground.","Explosively extend your hips, knees, and ankles simultaneously to launch vertically off the ground.","Swing your arms upward to assist with momentum and reach maximum height.","Land softly on the balls of your feet, immediately rolling back onto your heels and absorbing the impact by bending your knees into the next repetition."],"breathing":"Inhale as you descend into the squat and exhale forcefully as you drive upward into the jump.","cues":["Push the floor away explosively","Land soft like a cat","Absorb right into the next squat"],"common_faults":[{"fault":"Landing with stiff, locked knees, sending heavy impact force through the joints.","correction":"Land softly on the balls of your feet and immediately bend your knees and hips to absorb the impact."},{"fault":"Knees caving inward (valgus collapse) during the takeoff or landing.","correction":"Actively track your knees in line with your middle toes throughout both the jump and the landing."},{"fault":"Collapsing the torso forward during the squat phase.","correction":"Keep your chest proud and maintain spinal rigidity with an engaged core."}],"safety":{"precautions":["Perform on a flat, non-slip, shock-absorbing surface such as a gym mat or rubber flooring rather than concrete."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["height","rpe"]},{"required":["duration"],"optional":["reps","heart-rate"]}],"records":{},"reps_counted":"total"},"name":"Jump Squat","previous_ids":["oec:squat-jumps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squat Jumps","url":"https://wger.de/en/exercise/614/view-base","license":"CC-BY-SA-3.0","author":"OGhTebfCxhexZXuf35mUxV9C--A"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"regression-of","target":"oec:tuck-jump"},{"type":"substitute-for","target":"oec:box-jump"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic bodyweight plyometric exercise combining a rapid squat with an explosive vertical jump to build lower-body power."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Star Jump","kind":"common"},{"text":"Side-Straddle Hop","kind":"regional"},{"text":"Jumping Jacks","kind":"common"},{"text":"Jumping Jack HD","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"adductor-longus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["abduction","adduction"]},{"joint":"glenohumeral","actions":["abduction","adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]}]},"classification":{"modalities":["calisthenics","cardio","conditioning","plyometric"],"movement_patterns":["jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic","ballistic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"320,1314"},"id":"oec:jumping-jack","instructions":{"setup":["Stand upright with your feet together and your arms resting naturally at your sides.","Engage your core and keep your chest lifted with a soft bend in your knees."],"steps":["Jump lightly off the balls of your feet, spreading your legs out wider than shoulder-width.","Simultaneously sweep your arms out to the sides and overhead until your hands meet or nearly touch above your head.","Immediately jump again to return your feet together while bringing your arms back down to your sides.","Land softly on the balls of your feet and transition smoothly into the next repetition."],"breathing":"Maintain a steady, rhythmic breathing pattern, inhaling and exhaling continuously in time with your jumps.","cues":["Stay light on your feet","Soft knees on every landing","Clap at the top"],"common_faults":[{"fault":"Landing flat-footed with straight, locked knees, sending impact through the joints.","correction":"Stay on the balls of your feet and maintain a slight, springy bend in your knees throughout."},{"fault":"Flailing the arms with incomplete range of motion.","correction":"Bring your hands all the way overhead in a controlled, wide arc on each repetition."}],"safety":{"precautions":["Wear supportive footwear and perform on a level, non-slip surface to reduce impact stress on the lower legs."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","heart-rate","rpe"]}],"records":{},"reps_counted":"total"},"name":"Jumping Jack","previous_ids":["oec:jumping-jacks","oec:jumping-jack-hd"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Jumping Jacks","url":"https://wger.de/en/exercise/320/view-base","license":"CC-BY-SA-4.0","author":"student1234"},{"title":"wger: Jumping Jack HD","url":"https://wger.de/en/exercise/1314/view-base","license":"CC-BY-SA-4.0","author":"hektkaso"}]},"relations":[{"type":"substitute-for","target":"oec:jump-rope"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full-body calisthenic and plyometric exercise involving repetitive jumping while simultaneously abducting the legs and raising the arms overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kegels","kind":"common"},{"text":"Pelvic floor contraction","kind":"common"},{"text":"Pelvic floor exercise","kind":"common"},{"text":"Kegel Exercise","kind":"common"},{"text":"Controlled Kegels","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","pilates"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"bilateral","contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2555,2629"},"id":"oec:kegel","instructions":{"setup":["Lie on your back with your knees bent and feet flat on the floor, or sit comfortably upright in a chair.","Ensure your lower back is in a comfortable neutral alignment.","Completely relax your abdominal, gluteal, and thigh musculature before beginning."],"steps":["Draw the pelvic floor muscles inward and upward, as if trying to stop the flow of urine and prevent passing gas simultaneously.","Hold the contraction firmly for the target duration without tensing your glutes, gripping your inner thighs, or bearing down.","Gently and fully release the contraction, resting for at least as long as the duration of the hold before initiating the next repetition."],"breathing":"Breathe normally and continuously throughout the contraction; never hold your breath.","cues":["Lift inward and upward","Relax your glutes and thighs","Breathe through the hold","Fully release between reps"],"common_faults":[{"fault":"Bearing down or pushing outward instead of lifting inward and upward.","correction":"Focus on an inward lifting sensation toward your navel rather than straining downward."},{"fault":"Compensating by squeezing the glutes, adductors, or outer abdominal muscles.","correction":"Place your hands on your buttocks or inner thighs to verify they remain completely soft while contracting."},{"fault":"Holding breath (Valsalva maneuver) during the contraction.","correction":"Count out loud or maintain steady diaphragmatic breathing during each hold."}],"safety":{"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps","duration"],"optional":["rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Kegel","previous_ids":["oec:kegel-exercise","oec:controlled-kegels"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kegel Exercise","url":"https://wger.de/en/exercise/2555/view-base","license":"CC-BY-SA-3.0"},{"title":"wger: Controlled Kegels","url":"https://wger.de/en/exercise/2629/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"supine"},"status":"active","summary":"An isometric contraction of the pelvic floor muscles performed to improve pelvic support and neuromuscular control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Two-Handed Kettlebell Curl","kind":"common"},{"text":"Kettlebell Horn Curl","kind":"common"},{"text":"Two-Arm Kettlebell Biceps Curl","kind":"common"},{"text":"Kettlebell Curl","kind":"common"},{"text":"Curl with kettlebell two hands","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"974"},"id":"oec:kettlebell-biceps-curl","instructions":{"setup":["Stand tall with feet hip-width apart and your core braced.","Grasp a single kettlebell with both hands by the sides of the handle (the horns), letting it hang at arm's length in front of your thighs."],"steps":["Keep your upper arms pinned close to your ribs and curl the kettlebell upward toward chest height by flexing your elbows.","Squeeze your biceps firmly at the top of the movement.","Lower the kettlebell under control back to full elbow extension."],"breathing":"Exhale as you curl the kettlebell upward; inhale as you lower it with control.","cues":["Elbows glued to ribs","Chest up, no swinging","Squeeze at the top"],"common_faults":[{"fault":"Swinging the torso and using hip momentum to lift the kettlebell.","correction":"Brace the glutes and core to keep the torso stationary throughout the curl."},{"fault":"Flaring the elbows outward or allowing them to drift forward.","correction":"Keep the elbows tucked against your sides so the biceps perform the work."}],"safety":{"precautions":["Maintain a firm grip on the horns to prevent the kettlebell from slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Kettlebell Biceps Curl","previous_ids":["oec:curl-with-kettlebell-two-hands"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Curl with kettlebell two hands","url":"https://wger.de/en/exercise/974/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:ez-bar-curl"},{"type":"variation-of","target":"oec:barbell-curl"},{"type":"regression-of","target":"oec:kettlebell-single-arm-biceps-curl"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing bicep isolation exercise holding a single kettlebell with both hands to perform elbow flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kettlebell Deadlifts","kind":"common"},{"text":"KB Deadlift","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1003"},"id":"oec:kettlebell-deadlift","instructions":{"setup":["Place the kettlebell on the floor between your feet, aligning the handle with the arches of your feet.","Stand with feet roughly hip- to shoulder-width apart, toes pointing slightly outward.","Hinge at the hips by pushing your pelvis backward with a soft bend in your knees.","Grip the kettlebell handle firmly with both hands, pull your shoulders down and back, and engage your lats to establish a neutral spine."],"steps":["Drive through your midfoot and heels into the floor, extending your hips and knees simultaneously.","Stand fully upright, locking out your hips by squeezing the glutes at the top without hyperextending your lower back.","Initiate the descent by pushing your hips backward while maintaining tension across your upper back.","Lower the kettlebell under control along a straight vertical path until it lightly touches the floor between your feet."],"breathing":"Inhale and brace your core at the bottom before lifting, exhale forcefully past the sticking point near full extension, and inhale again as you lower the weight.","cues":["Push the floor away","Break the handle in half","Reach your hips back"],"common_faults":[{"fault":"Squatting the weight rather than hinging at the hips.","correction":"Push the hips backward and keep the shins relatively vertical rather than driving the knees forward."},{"fault":"Rounding the lumbar spine to reach the kettlebell.","correction":"Elevate the kettlebell on a low block or step if mobility is limited, and ensure the chest stays proud with lats packed."},{"fault":"Hyperextending the lower back at the top lockout.","correction":"Finish the rep by squeezing your glutes and bracing your abs to achieve a tall, neutral vertical posture."}],"safety":{"precautions":["Ensure the kettlebell stays close to your center of mass between your feet, not out in front of your toes."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Kettlebell Deadlift","previous_ids":["oec:kettlebell-deadlifts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kettlebell deadlifts","url":"https://wger.de/en/exercise/1003/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-hip-hinge"},{"type":"regression-of","target":"oec:barbell-deadlift"},{"type":"regression-of","target":"oec:kettlebell-swing"},{"type":"substitute-for","target":"oec:barbell-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-deadlift"},{"type":"variation-of","target":"oec:barbell-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A hip-hinge movement lifting a kettlebell from the floor between the feet to full hip and knee extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Lunge with Kettlebell","kind":"common"},{"text":"Kettlebell Goblet Forward Lunge","kind":"common"},{"text":"Kettlebell Goblet Lunge","kind":"common"},{"text":"Kettlebell Front Lunge","kind":"common"},{"text":"Single-Leg Lunge with Kettlebell:","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1734"},"id":"oec:kettlebell-forward-lunge","instructions":{"setup":["Stand tall with your feet hip-width apart.","Grip the kettlebell by the horns with both hands and hold it securely against the center of your chest in a goblet position.","Brace your core and keep your shoulders pulled back and down."],"steps":["Take a controlled step forward with one leg, planting your heel and then the whole foot firmly on the floor.","Lower your hips straight down until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.","Push forcefully through your front heel and midfoot to extend your hips and knees.","Return in one smooth motion to the upright starting position."],"breathing":"Inhale as you step forward and lower your body; exhale forcefully as you drive back to the starting stance.","cues":["Stay tall in the torso","Step onto railroad tracks, not a tightrope","Drive the floor away through the front foot"],"common_faults":[{"fault":"Stepping with feet directly in line, leading to loss of lateral balance.","correction":"Maintain hip-width spacing between your feet as you step forward."},{"fault":"Allowing the front heel to lift off the floor, placing excessive shear on the front knee.","correction":"Take a slightly longer stride and distribute your weight evenly through the front foot."},{"fault":"Letting the torso collapse forward under the weight of the kettlebell.","correction":"Keep the kettlebell tight to the sternum, engage the upper back, and keep the chest proud throughout."}],"safety":{"precautions":["Ensure the floor surface is non-slip and clear of obstructions before stepping.","Avoid violently slamming the trailing knee into the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Kettlebell Forward Lunge","previous_ids":["oec:single-leg-lunge-with-kettlebell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Leg Lunge with Kettlebell:","url":"https://wger.de/en/exercise/1734/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:forward-lunge"},{"type":"progression-of","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:dumbbell-lunge"},{"type":"substitute-for","target":"oec:barbell-forward-lunge"}],"setup":{"load_position":"goblet","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound movement performed by stepping forward into a lunge while holding a kettlebell."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"one-handed kettlebell curls","kind":"common"},{"text":"single-arm kettlebell curl","kind":"common"},{"text":"one-arm kettlebell curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"975"},"id":"oec:kettlebell-single-arm-biceps-curl","instructions":{"setup":["Stand tall with feet hip-width apart and your core braced.","Hold a kettlebell by the handle in one hand with your arm extended down at your side, palm facing forward or slightly inward."],"steps":["Keep your upper arm pinned close to your torso and flex at the elbow to curl the kettlebell upward.","Contract your biceps firmly at the top of the movement as the weight approaches shoulder height.","Lower the kettlebell in a controlled arc back to full elbow extension."],"breathing":"Exhale as you curl the kettlebell upward and inhale as you lower it with control.","cues":["Pin your elbow to your side","Do not swing your hips","Control the kettlebell on the way down"],"common_faults":[{"fault":"Swinging the torso to create momentum to move the weight.","correction":"Brace your core and stay completely upright, choosing a lighter kettlebell if necessary."},{"fault":"Allowing the elbow to drift excessively forward during the lift.","correction":"Keep your upper arm vertical and stationary beside your ribs throughout the repetition."}],"safety":{"precautions":["Maintain a neutral wrist to prevent excessive strain from the off-center mass of the kettlebell."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Kettlebell Single-Arm Biceps Curl","previous_ids":["oec:one-handed-kettlebell-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: one-handed kettlebell curls","url":"https://wger.de/en/exercise/975/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:kettlebell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-alternating-biceps-curl"},{"type":"substitute-for","target":"oec:kettlebell-biceps-curl"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing unilateral arm exercise that uses a kettlebell to isolate elbow flexion while challenging grip and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Kettlebell Around the World","kind":"common"},{"text":"Single-Leg Balance with Kettlebell Circles","kind":"common"},{"text":"Kettlebell Body Circle on One Leg","kind":"common"},{"text":"Single Leg Balance Kettlebell Circle","kind":"misspelling"},{"text":"Single-Leg Kettlebell Slingshot","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"tibialis-anterior","role":"stabilizer"},{"muscle":"peroneals","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]}]},"classification":{"modalities":["balance","strength"],"movement_patterns":["anti-rotation","anti-lateral-flexion","balance"],"mechanics":"compound","force":"mixed","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse","frontal","sagittal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"2668"},"id":"oec:kettlebell-single-leg-around-the-world","instructions":{"setup":["Stand tall holding a light kettlebell by the handle in one hand at hip height.","Fix your gaze on a stationary point ahead and shift your weight fully onto one foot.","Lift the non-working foot slightly off the floor while maintaining a soft, unlocked knee on the supporting leg."],"steps":["Brace your midsection and keep your pelvis level and upright.","Pass the kettlebell smoothly in front of your waist to the opposite hand.","Continue guiding the kettlebell around your hip and behind your back, transferring it back to the starting hand to complete one revolution.","Maintain stable posture without allowing the torso to sway or the free foot to touch down.","Complete the assigned reps in one direction, reverse the rotation direction, and then switch standing legs."],"breathing":"Breathe continuously and evenly throughout the rotations, avoiding holding your breath while maintaining trunk stiffness.","cues":["Root through the foot","Quiet torso","Level hips","Smooth handoff"],"common_faults":[{"fault":"Excessive torso swaying to counter the moving weight.","correction":"Use a lighter kettlebell and actively brace the core to resist trunk rotation and lateral flexion."},{"fault":"Pelvis dropping on the unsupported side (Trendelenburg tilt).","correction":"Drive firmly through the stance foot and squeeze the supporting hip glute to keep both hip bones level."},{"fault":"Locking out the standing knee.","correction":"Keep a micro-bend in the knee to engage the quadriceps and hip musculature for better balance absorption."}],"safety":{"precautions":["Ensure clear floor space in front and around you in case of a dropped kettlebell."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["duration","load"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Kettlebell Single-Leg Around the World","previous_ids":["oec:single-leg-balance-with-kettlebell-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Leg Balance with Kettlebell Circles","url":"https://wger.de/en/exercise/2668/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"setup":{"load_position":"at-sides","position":"standing","stance":{"kind":"single-leg","width":"narrow"}},"status":"active","summary":"A dynamic balance and stability drill where a kettlebell is passed in circles around the torso while balancing on one leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kettlebell One Legged Deadlift","kind":"common"},{"text":"Single-Leg Kettlebell Deadlift","kind":"common"},{"text":"Kettlebell SLDL","kind":"abbreviation"},{"text":"One-Leg Kettlebell Deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","balance"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dumbbell"],"required":[["kettlebell"]]},"external_ids":{"wger":"1641"},"id":"oec:kettlebell-single-leg-deadlift","instructions":{"setup":["Stand tall holding a kettlebell in one hand with an overhand grip.","Shift your body weight onto the working leg (typically contralateral to the hand holding the weight) and soften the working knee slightly.","Engage your core and pull your shoulders down and back to keep your spine neutral."],"steps":["Hinge at the hips, pushing your hips straight back while allowing your torso to lean forward.","Extend your free leg straight behind you in line with your torso as a counterweight, keeping the hips square to the floor.","Lower the kettlebell under control until you feel a moderate stretch in the working hamstring and your torso is near parallel to the floor.","Drive through the midfoot and heel of the standing leg, extending the hip to return to the tall starting position.","Squeeze the glute at the top of the rep before beginning the next repetition."],"breathing":"Inhale and brace your core as you hinge forward; exhale as you drive through your hip to return to the standing position.","cues":["Keep the belt buckle facing the floor.","Reach the back heel straight to the wall behind you.","Slight bend in the knee, hinge at the hip."],"common_faults":[{"fault":"Opening or rotating the non-working hip toward the ceiling.","correction":"Keep the toes of the rear foot pointed directly toward the floor to keep the pelvis level."},{"fault":"Rounding the spine to reach the kettlebell to the floor.","correction":"Maintain a neutral spine and only lower as far as your hamstring flexibility allows without flexing the lumbar spine."},{"fault":"Excessively bending the standing knee like a squat.","correction":"Unlock the knee once, then keep that angle fixed while hinging strictly at the hip."}],"safety":{"precautions":["Establish balance with bodyweight or a kickstand stance before loading with heavy weight.","Clear floor space around you in case of a loss of balance."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Kettlebell Single-Leg Deadlift","previous_ids":["oec:kettlebell-one-legged-deadlift"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kettlebell One Legged Deadlift","url":"https://wger.de/en/exercise/1641/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:single-leg-romanian-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-single-leg-deadlift"},{"type":"progression-of","target":"oec:kettlebell-deadlift"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral hip-hinge variation holding a kettlebell that develops posterior chain strength, balance, and pelvic stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"KB sumo deadlift","kind":"abbreviation"},{"text":"sumo kettlebell deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1612"},"id":"oec:kettlebell-sumo-deadlift","instructions":{"setup":["Place a kettlebell on the floor between your feet.","Stand with a wide stance, roughly one-and-a-half times shoulder width, with your toes turned out at approximately 30 to 45 degrees.","Position your feet so the kettlebell handle aligns directly with your midfoot."],"steps":["Hinge at the hips and bend your knees to reach down, grasping the kettlebell handle firmly with both hands.","Pull your shoulder blades down and back, brace your core, and ensure your chest stays proud with a neutral spine.","Drive through the floor with your entire foot, extending your hips and knees together to stand up tall.","Lock out your hips at the top by squeezing your glutes without leaning backward.","Reverse the motion by hinging at the hips and letting the knees track out over the toes, controlling the kettlebell smoothly back to the floor."],"breathing":"Inhale and brace your trunk before pulling; exhale as you complete the ascent and stand tall.","cues":["Spread the floor with your feet.","Knees track over toes.","Chest tall, lats locked."],"common_faults":[{"fault":"Knees caving inward during the drive.","correction":"Actively push your knees outward in line with the direction your toes are pointing."},{"fault":"Rounding the spine when reaching for the kettlebell.","correction":"Hinge deeper at the hips and bend the knees enough to reach the handle with an upright, braced torso."},{"fault":"Hyperextending the lower back at lockout.","correction":"Finish the rep by squeezing the glutes and bracing the abs, keeping the rib cage down."}],"safety":{"precautions":["Maintain a neutral spine throughout the entire lift; do not let the load pull you into lumbar flexion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Kettlebell Sumo Deadlift","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: kettlebell sumo deadlift","url":"https://wger.de/en/exercise/1612/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:kettlebell-deadlift"},{"type":"regression-of","target":"oec:barbell-sumo-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-sumo-deadlift"},{"type":"substitute-for","target":"oec:barbell-sumo-deadlift"},{"type":"part-of","target":"oec:kettlebell-sumo-deadlift-high-pull"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"A wide-stance hip hinge performed with a kettlebell to build strength in the glutes, adductors, hamstrings, and quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kettlebell Sumo High Pull","kind":"common"},{"text":"KB Sumo Deadlift High Pull","kind":"abbreviation"},{"text":"KB SDHP","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["power","conditioning","strength"],"movement_patterns":["hinge","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"1970"},"id":"oec:kettlebell-sumo-deadlift-high-pull","instructions":{"setup":["Stand directly over the kettlebell with your feet in a wide sumo stance, toes angled outward at roughly 30 to 45 degrees.","Hinge at the hips and bend your knees to reach down, gripping the kettlebell handle with both hands using an overhand grip.","Keep your chest upright, spine neutral, and shoulders pulled slightly back and down."],"steps":["Drive violently through the floor with your legs, extending your hips and knees with explosive force.","As full hip extension is reached, shrug your shoulders and allow the momentum to float the kettlebell upward.","Guide the kettlebell up toward collarbone height, leading with your elbows high and outside your wrists.","Smoothly reverse the path by lowering the kettlebell under control, re-hinging at the hips as the bell passes below waist height to return it to the floor."],"breathing":"Inhale as you hinge down to grip the weight, and exhale forcefully as you drive through your hips and complete the pull.","cues":["Legs drive, arms follow","Fast hips, high elbows","Elbows above the wrists at the top"],"common_faults":[{"fault":"Pulling primarily with the arms before the hips fully extend.","correction":"Wait for complete hip and knee extension before bending your elbows to guide the bell upward."},{"fault":"Letting the elbows drop below the wrists at the apex of the pull.","correction":"Direct your elbows up and outward so they remain higher than your hands throughout the finish."},{"fault":"Rounding the lumbar spine during the initial pickup or return to the floor.","correction":"Keep your chest proud and hinge at the hips while bracing the trunk firmly."}],"safety":{"precautions":["Avoid striking the chin or chest with the kettlebell handle at the top of the movement.","Do not let the weight pull your spine into flexion when returning to the floor; control the descent."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Kettlebell Sumo Deadlift High Pull","previous_ids":["oec:kettlebell-sumo-high-pull"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kettlebell sumo high pull","url":"https://wger.de/en/exercise/1970/view-base","license":"CC-BY-SA-4.0","author":"wgerpott"}]},"relations":[{"type":"progression-of","target":"oec:kettlebell-sumo-deadlift"},{"type":"substitute-for","target":"oec:barbell-hang-high-pull"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"sumo"}},"status":"active","summary":"An explosive full-body movement that couples a wide-stance hip hinge with an upright pull using momentum from the lower body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Two-Handed Kettlebell Swing","kind":"common"},{"text":"Two-Arm Kettlebell Swing","kind":"common"},{"text":"Russian Kettlebell Swing","kind":"common"},{"text":"KB Swing","kind":"abbreviation"},{"text":"2 Handed Kettlebell Swing","kind":"common"},{"text":"Kettlebell Swings","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion"]}]},"classification":{"modalities":["power","conditioning","strength"],"movement_patterns":["swing","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"required":[["kettlebell"]]},"external_ids":{"wger":"9,331,960"},"id":"oec:kettlebell-swing","instructions":{"setup":["Stand with feet shoulder-width apart, approximately one foot behind the kettlebell.","Hinge at the hips, keeping a neutral spine and soft knees, and tilt the kettlebell toward you while gripping the handle with both hands.","Engage your lats to pull the shoulders down away from the ears."],"steps":["Hike the kettlebell back dynamically between your thighs, high toward the groin.","Explosively extend your hips and knees to snap into a tall, standing plank, driving the kettlebell forward.","Allow the kettlebell to float up to approximately chest height on a loose arm leash without lifting it with your shoulders.","Let the kettlebell fall naturally; delay your hip hinge until your forearms make contact with your inner thighs.","Absorb the weight into your hips and transition immediately into the next repetition."],"breathing":"Inhale sharply as the kettlebell hikes between your legs, and exhale forcefully through pursed lips at the top of the hip snap.","cues":["Hike like a football center.","Snap the hips into a standing plank.","Arms are ropes, hands are hooks.","Wait for the bell before hinging."],"common_faults":[{"fault":"Squatting the weight rather than hinging at the hips.","correction":"Push the hips back with minimal forward knee travel, keeping vertical shins."},{"fault":"Lifting the kettlebell with the shoulders and arms.","correction":"Treat the arms as loose tethers; all upward momentum must originate from the explosive hip drive."},{"fault":"Hyperextending the lower back at the top of the swing.","correction":"Finish in a rigid standing plank with glutes and abs fully contracted, preventing the torso from leaning back."},{"fault":"Hinging too early on the descent.","correction":"Stay upright until the kettlebell drops close to the hips, hinging only at the last moment as your forearms meet your pelvis."}],"safety":{"precautions":["Maintain a neutral spine under dynamic loading.","Ensure adequate clear space in front and behind you in case of an accidental drop or release."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Kettlebell Swing","previous_ids":["oec:2-handed-kettlebell-swing","oec:kettlebell-swings"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 2 Handed Kettlebell Swing","url":"https://wger.de/en/exercise/9/view-base","license":"CC-BY-SA-4.0","author":"deusinvictus"},{"title":"wger: Kettlebell Swings","url":"https://wger.de/en/exercise/331/view-base","license":"CC-BY-SA-3.0","author":"J120290,cerin"},{"title":"wger: Kettlebell Swing","url":"https://wger.de/en/exercise/960/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:kettlebell-deadlift"},{"type":"progression-of","target":"oec:bodyweight-hip-hinge"},{"type":"substitute-for","target":"oec:cable-pull-through"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A ballistic hip-hinge exercise that projects a kettlebell forward to chest height using explosive hip extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Kick with Board","kind":"common"},{"text":"Flutter Kick with Kickboard","kind":"common"},{"text":"Kickboard Kick","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["cardio","conditioning","sport"],"movement_patterns":["swim"],"mechanics":"compound","force":"mixed","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2481"},"id":"oec:kickboard-flutter-kick","instructions":{"setup":["Push off the pool wall into a prone, streamlined body position near the water's surface.","Extend your arms forward holding the kickboard lightly by its edges or resting your forearms on it."],"steps":["Engage your core to keep your hips high in the water.","Initiate a rhythmic flutter kick alternating legs from the hips with toes pointed and knees soft.","Keep the kick compact, breaking the water surface slightly with your heels without excessive knee bending.","Propel forward continuously for the target distance or duration."],"breathing":"Breathe smoothly and rhythmically either with your face submerged and lifting forward to inhale, or with your chin resting just above the surface.","cues":["Kick from the hips","Point your toes","Keep hips high","Small, fast kicks"],"common_faults":[{"fault":"Kicking predominantly from the knees like pedaling a bicycle, creating drag and reducing propulsion.","correction":"Lengthen the legs and drive the movement from the hip and glutes, keeping only a slight, loose knee bend."},{"fault":"Dropping the hips and lower body deep into the water.","correction":"Brace your abdominals and push your chest slightly downward to lever the hips to the surface."},{"fault":"Rigid, dorsiflexed ankles acting as water brakes.","correction":"Relax your ankles and point your toes behind you to create a smooth, flipper-like surface."}],"safety":{"precautions":["Swim only in designated lap lanes or monitored aquatic environments.","Avoid hyperextending the neck when keeping the head raised; lower the face into the water to rest the cervical spine if needed."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","heart-rate","rpe"]},{"required":["duration"],"optional":["distance","heart-rate","rpe"]}],"records":{}},"name":"Kickboard Flutter Kick","previous_ids":["oec:kick-with-board"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kick with Board","url":"https://wger.de/en/exercise/2481/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:side-kick-with-kickboard"},{"type":"substitute-for","target":"oec:side-kick-with-kickboard"}],"setup":{"position":"prone"},"status":"active","summary":"A prone swimming drill using a kickboard to isolate and condition the lower body and core through continuous flutter kicks."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Knee Push-Up","kind":"common"},{"text":"Modified Push-Up","kind":"common"},{"text":"knee push-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1218"},"id":"oec:kneeling-push-up","instructions":{"setup":["Kneel on an exercise mat with your knees hip-width apart and your feet resting on the floor.","Place your hands flat on the floor slightly wider than shoulder-width, directly under or slightly forward of your shoulders.","Walk your hands out until your body forms a straight line from your head down to your knees, bracing your core and squeezing your glutes."],"steps":["Lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle to your torso.","Descend with control until your chest touches or hovers just above the floor, maintaining a straight rigid torso.","Press through your palms and extend your elbows to push your body back up to the starting plank position.","Lock out your arms at the top without shrugging your shoulders before beginning the next repetition."],"breathing":"Inhale as you lower your chest toward the floor; exhale forcefully as you press yourself back up.","cues":["Straight line from knees to crown","Screw your hands into the floor","Elbows back at an arrow angle","Push the floor away"],"common_faults":[{"fault":"Piking the hips backward into a quadruped position rather than keeping the hips extended.","correction":"Bring your hips forward so a straight diagonal line connects your knees, hips, and shoulders throughout the rep."},{"fault":"Sagging the lower back and letting the belly drop first.","correction":"Brace the abdominal wall and squeeze the glutes to prevent lumbar hyperextension."},{"fault":"Flaring the elbows straight out to the sides at 90 degrees.","correction":"Tuck the elbows slightly so your upper arms form roughly a 45-degree angle with your torso."}],"safety":{"precautions":["Use an exercise mat or folded towel under the knees to prevent uncomfortable pressure on the patella."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Kneeling Push-Up","previous_ids":["oec:knee-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: knee push-ups","url":"https://wger.de/en/exercise/1218/view-base","license":"CC-BY-SA-4.0","author":"PaukOne"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"kneeling","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A modified push-up performed from the knees that reduces the lifted bodyweight percentage to build upper-body pressing strength and trunk stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Kroc Row","kind":"common"},{"text":"Heavy Single-Arm Dumbbell Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"thoracic-spine","actions":["rotation","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["bench","strap"],"required":[["dumbbell"]]},"external_ids":{"wger":"1471"},"id":"oec:kroc-row","instructions":{"setup":["Place your non-working hand on a sturdy rack or flat bench to brace your torso at roughly a 45-degree angle to the floor.","Assume a wide, staggered stance to establish a firm base of support.","Grip a heavy dumbbell with the working hand and let it hang at full arm's extension, allowing the working shoulder to protract slightly for a deep lat stretch."],"steps":["Initiate the pull by driving the working elbow back toward your hip while allowing a small amount of torso rotation to generate momentum.","Row the dumbbell up until it touches the lower ribcage or hip area, forcefully contracting your upper back and lat.","Lower the dumbbell under control back to the fully stretched hanging position.","Complete all repetitions on one side before switching to the other."],"breathing":"Inhale as you lower the dumbbell into the bottom stretch; exhale forcefully as you drive the elbow back to complete the row.","cues":["Pull with your elbow, not your hand.","Get a deep stretch at the bottom.","Drive the weight back toward your hip pocket."],"common_faults":[{"fault":"Excessive jerking or standing upright during the pull.","correction":"Keep your torso inclined around 45 degrees; use controlled momentum rather than turning the lift into an upright shrug."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Allow the shoulder blade to protract fully at the bottom to capitalize on the loaded lat stretch."},{"fault":"Grip failing before the back muscles are fatigued.","correction":"Use lifting straps when the weight exceeds your grip capacity so the upper back receives the intended training stimulus."}],"safety":{"precautions":["Ensure the support surface (bench or rack) is completely stable before initiating heavy rows.","Maintain a neutral spine and braced core to avoid excessive twisting or flexion under load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Kroc Row","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Kroc Row","url":"https://wger.de/en/exercise/1471/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:single-arm-dumbbell-row"},{"type":"substitute-for","target":"oec:meadows-row"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"bent-over","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A heavy, high-repetition single-arm dumbbell row executed with controlled torso movement to maximize upper back strength and hypertrophy."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"L-Sit Hold","kind":"common"},{"text":"L Hold","kind":"common"},{"text":"Floor L-Sit","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["parallettes","yoga-block","dip-station"],"required":[]},"external_ids":{"wger":"382,1852"},"id":"oec:l-sit","instructions":{"setup":["Sit on the floor with your legs fully extended straight in front of you and feet together.","Place your palms flat on the floor beside your hips, with fingers pointing forward.","Engage your core and prepare to push firmly through the ground."],"steps":["Press your hands hard into the floor, depressing your shoulders to lift your hips and buttocks off the ground.","Simultaneously contract your hip flexors and abdominals to lift your legs off the floor, keeping your knees completely locked and toes pointed.","Hold your legs parallel to the floor with your body forming a sharp ninety-degree L-shape.","Maintain the hold for the target duration, then lower your hips and legs smoothly back to the floor."],"breathing":"Breathe continuously with shallow, controlled breaths while maintaining high intra-abdominal tension throughout the hold.","cues":["Push the floor away","Lock your knees","Point your toes","Keep shoulders down from your ears"],"common_faults":[{"fault":"Bent knees during the hold.","correction":"Actively flex your quadriceps to lock out the knees completely; regress to a tucked or single-leg hold if hip flexor strength or hamstring flexibility is lacking."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively depress your scapulae by pushing your hands through the floor to create maximum space between your neck and shoulders."},{"fault":"Allowing the hips or feet to drop toward the floor.","correction":"Engage the lower abdominals and hip flexors harder, pulling the thighs toward the chest to keep the legs at or above hip height."}],"safety":{"precautions":["Warm up the wrists and shoulders thoroughly prior to performing maximum-effort holds.","If you experience wrist discomfort on the flat floor, use parallettes or push-up handles to keep the wrists neutral."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"L-Sit","previous_ids":["oec:l-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: L Hold","url":"https://wger.de/en/exercise/382/view-base","license":"CC-BY-SA-3.0","author":"bizyguy"},{"title":"wger: L-sit","url":"https://wger.de/en/exercise/1852/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"progression-of","target":"oec:foot-supported-l-sit"},{"type":"progression-of","target":"oec:tuck-l-sit"}],"setup":{"position":"support"},"status":"active","summary":"An isometric bodyweight exercise where the body is supported on the hands with the torso upright and legs extended straight out in front parallel to the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"L-Sit Pull-ups","kind":"common"},{"text":"L Pull-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"rectus-femoris","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-pull","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic","isometric"],"level":"advanced"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"1741"},"id":"oec:l-sit-pull-up","instructions":{"setup":["Grip an overhead pull-up bar with an overhand, pronated grip slightly wider than shoulder-width.","Hang with arms fully extended and engage your shoulders away from your ears.","Raise your legs forward with knees completely straight and toes pointed until they are parallel to the floor, forming a ninety-degree angle with your torso."],"steps":["Maintain the rigid horizontal leg position while pulling your elbows down and back toward your ribs.","Pull smoothly until your chin clears the height of the bar, avoiding any swinging or dropping of the legs.","Pause briefly at the top without allowing your knees to bend.","Lower yourself under control back to a full dead hang, keeping your legs held strictly parallel to the floor throughout the descent."],"breathing":"Inhale before initiating the pull, exhale during the ascent as you clear the bar, and inhale smoothly as you lower down.","cues":["Toes pointed and legs locked.","Keep thighs parallel to the ground.","Pull chest to bar without kicking."],"common_faults":[{"fault":"Dropping the legs below parallel during the pull.","correction":"Actively flex the hip flexors and abdominals to hold the ninety-degree L-sit throughout both concentric and eccentric phases."},{"fault":"Kicking the legs to generate upward momentum.","correction":"Perform the movement strictly from a dead stop, focusing on pulling power rather than kipping."},{"fault":"Bending the knees to make the hold easier.","correction":"Squeeze the quadriceps to keep knees fully locked; if flexibility or strength is lacking, regress to a tuck L-sit pull-up."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and has sufficient clearance in front for extended legs.","Do not compromise shoulder stability by relaxing completely into a passive dead hang between reps."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"L-Sit Pull-Up","previous_ids":["oec:l-sit-pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: L-Sit Pull-ups","url":"https://wger.de/en/exercise/1741/view-base","license":"CC-BY-SA-4.0","author":"Happy"}]},"relations":[{"type":"progression-of","target":"oec:pull-up"},{"type":"variation-of","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging","range":"full"},"status":"active","summary":"An advanced vertical pull variation that combines a strict pull-up with an isometric leg raise, challenging both the pulling musculature and the core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Two-Arm Landmine Press","kind":"common"},{"text":"Bilateral Landmine Press","kind":"common"},{"text":"Barbell Landmine Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["landmine"]]},"external_ids":{"wger":"346"},"id":"oec:landmine-press","instructions":{"setup":["Insert one end of a barbell into a secure landmine swivel or wedge it into a reinforced corner.","Load the opposite sleeve with the desired weight and secure with a collar.","Stand facing the loaded end in an athletic shoulder-width stance.","Cup the very tip of the barbell sleeve with both hands interlaced or stacked, holding it at upper-chest height close to the collarbone with elbows tucked."],"steps":["Brace your core, squeeze your glutes, and maintain a slight forward lean that matches the angle of the barbell.","Press the barbell upward and away along its natural arc until both elbows are fully extended.","Push actively through your shoulder blades at the top of the movement without overarching your lower back.","Lower the barbell under control back to the starting position at the upper chest."],"breathing":"Inhale and brace your abdomen before lowering or while at the chest; exhale forcefully as you press the bar forward and up.","cues":["Brace your ribs down","Press through the collar","Reach long at the top"],"common_faults":[{"fault":"Hyperextending the lumbar spine to heave the weight up.","correction":"Squeeze the glutes, lock the ribcage down, and lean forward slightly into the bar."},{"fault":"Flaring elbows excessively wide to the sides.","correction":"Keep the elbows tucked at roughly a 45-degree angle in the scapular plane."},{"fault":"Cutting the range of motion short at the top.","correction":"Extend the elbows fully and allow the scapulae to rotate upward and protract naturally at lockout."}],"safety":{"precautions":["Ensure the base of the landmine is securely anchored so it cannot slide during pressing."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Landmine Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Landmine press","url":"https://wger.de/en/exercise/346/view-base","license":"CC-BY-SA-4.0","author":"Torsten Linnecke"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"part-of","target":"oec:landmine-squat-to-press"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"chest","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An angled overhead press performed by gripping the end of an anchored barbell with both hands and pressing it upward and forward."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Landmine Twist","kind":"common"},{"text":"Standing Landmine Twist","kind":"common"},{"text":"Landmine Russian Twist","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["internal-rotation","external-rotation","isometric-stabilization"]},{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction","isometric-stabilization"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["rotation","anti-rotation"],"mechanics":"compound","force":"mixed","kinetic_chain":"open","laterality":"alternating","planes":["transverse","frontal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["landmine"]]},"external_ids":{"wger":"1779"},"id":"oec:landmine-rotation","instructions":{"setup":["Insert one end of a barbell into a landmine attachment or secure it in a corner.","Stand facing the landmine with feet shoulder-width apart and knees slightly bent.","Grasp the free end of the barbell sleeve with both hands using an interlocking or overlapping grip, extending your arms forward and up at roughly chest height."],"steps":["Brace your core and smoothly rotate the barbell in a wide arc down toward one hip while keeping your arms mostly straight.","Allow your back foot and hips to pivot slightly to transfer force safely through the lower body without twisting the lumbar spine.","Reverse the movement by engaging your obliques and shoulders to sweep the barbell back through the center and over to the opposite hip.","Continue alternating sides in a controlled, rhythmic arc."],"breathing":"Exhale forcefully as you drive the barbell back up through the center arc, and inhale as you lower toward either hip.","cues":["Keep the arms long and rotate from the torso.","Pivot on the back foot to protect the lower back.","Control the descent; do not let the bar pull you off balance."],"common_faults":[{"fault":"Excessive bending of the elbows, turning the exercise into an arm curl.","correction":"Maintain a soft but fixed bend in the elbows so the rotational load stays on the core and shoulders."},{"fault":"Twisting aggressively through a locked lumbar spine without hip movement.","correction":"Allow the hips and trailing foot to pivot naturally to keep rotation centered at the thoracic spine and hips."}],"safety":{"precautions":["Ensure the base of the barbell is firmly anchored before initiating dynamic rotation.","Start with an unloaded barbell to master the arc and hip pivot before adding weight plates."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Landmine Rotation","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Landmine Rotation","url":"https://wger.de/en/exercise/1779/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"relations":[{"type":"substitute-for","target":"oec:cable-woodchop"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing rotational core exercise performed by pivoting a barbell loaded in a landmine sleeve across an arc from hip to hip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Landmine Thruster","kind":"common"},{"text":"Barbell Landmine Squat to Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["strength","hypertrophy","conditioning"],"movement_patterns":["squat","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["barbell"],["landmine"]]},"external_ids":{"wger":"1829"},"id":"oec:landmine-squat-to-press","instructions":{"setup":["Secure one end of a barbell into a landmine attachment and load the desired weight onto the free end.","Stand facing the barbell with feet shoulder-width apart and toes angled slightly outward.","Cup the tip of the barbell sleeve securely with both hands held tightly against your upper chest just below chin height."],"steps":["Brace your core and lower into a squat by bending at the hips and knees until your thighs are at least parallel to the floor.","Drive aggressively through your mid-foot and heels to reverse direction and stand up explosively.","Transfer the momentum from your legs into your upper body, pressing the barbell upward and forward in an arc along the landmine's fixed path.","Reach full extension overhead while slightly leaning forward into the bar at the top.","Lower the barbell under control back to your chest as you reset your posture for the next repetition."],"breathing":"Inhale and brace your trunk before descending into the squat, then exhale forcefully as you drive out of the bottom and press overhead.","cues":["Legs drive the bar up","Stay tall through the torso","Lean into the finish"],"common_faults":[{"fault":"Pressing early with the arms before extending the hips and knees.","correction":"Ensure your lower body provides the initial upward propulsion before initiating the arm press."},{"fault":"Excessive hyperextension of the lumbar spine at lockout.","correction":"Keep your ribcage pinned down and lean slightly forward into the barbell at the top of the press."},{"fault":"Knees caving inward during the squat descent or drive.","correction":"Actively push your knees outward in line with your toes throughout the squat."}],"safety":{"precautions":["Ensure the landmine base is solidly anchored and will not slip during aggressive forward pressing."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Landmine Squat to Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Landmine Squat to Press","url":"https://wger.de/en/exercise/1829/view-base","license":"CC-BY-SA-4.0","author":"beagle"}]},"relations":[{"type":"variation-of","target":"oec:barbell-thruster"},{"type":"regression-of","target":"oec:barbell-thruster"},{"type":"substitute-for","target":"oec:barbell-thruster"},{"type":"substitute-for","target":"oec:dumbbell-thruster"},{"type":"progression-of","target":"oec:landmine-press"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"load_position":"chest","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body compound exercise combining a front-loaded landmine squat with an explosive overhead press."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lateral Push Off","kind":"common"},{"text":"Skater Hop","kind":"common"},{"text":"Skater Jump","kind":"common"},{"text":"Lateral Single-Leg Bound","kind":"common"},{"text":"Lateral Bound and Stick","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","adduction","extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["plyometric","power","balance","conditioning"],"movement_patterns":["jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["frontal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["cone"],"required":[]},"external_ids":{"wger":"1325"},"id":"oec:lateral-bound","instructions":{"setup":["Stand tall with feet hip-width apart on a clear, non-slip surface.","Shift your weight onto one leg and slightly flex the ankle, knee, and hip into an athletic ready stance.","Lift the non-weight-bearing foot slightly off the floor, keeping your torso upright and core engaged."],"steps":["Hinge slightly at the hip and load your support leg like a compressed spring.","Explosively push off the floor laterally, driving sideways across your body using your hip and lower leg.","Land softly on the opposite foot, absorbing the impact by bending through the ankle, knee, and hip in a controlled quarter-squat.","Pause for one to two seconds to establish complete balance and stability before repeating the bound back in the opposite direction."],"breathing":"Inhale as you load the stance leg, exhale forcefully during the lateral drive, and breathe steadily while stabilizing the landing.","cues":["Push the floor away sideways","Stick and freeze the landing","Land quiet and soft","Knee tracks over toes"],"common_faults":[{"fault":"Landing with a stiff knee and hip, creating excessive joint impact.","correction":"Actively absorb force upon landing by flexing through the hip, knee, and ankle into a soft athletic position."},{"fault":"Knee valgus where the landing knee collapses inward.","correction":"Engage the glutes and keep the landing knee stacked directly over the second toe."},{"fault":"Rushing immediately into the next jump without stabilizing.","correction":"Hold the landing for a distinct one- to two-second pause to develop deceleration mechanics before bounding again."}],"safety":{"precautions":["Ensure ample floor space free of equipment and slippery surfaces.","Progress jump distance gradually to ensure landing control before prioritizing power."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Lateral Bound","previous_ids":["oec:lateral-push-off"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral Push Off","url":"https://wger.de/en/exercise/1325/view-base","license":"CC-BY-SA-4.0","author":"cleen"}]},"setup":{"position":"standing","stance":{"kind":"single-leg","width":"hip"}},"status":"active","summary":"A plyometric drill where you explosively push off one foot sideways and stick the landing on the opposite leg to develop lateral power and deceleration control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Crossbody Leg Swings","kind":"common"},{"text":"Side-to-Side Leg Swing","kind":"common"},{"text":"Frontal Plane Leg Swing","kind":"common"},{"text":"Lateral Leg Swings","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"adductors","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","adduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","swing"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1395"},"id":"oec:lateral-leg-swing","instructions":{"setup":["Stand tall facing a sturdy wall, rail, or support at roughly arm's length.","Place both hands lightly on the support for balance and shift your weight onto one support leg, keeping a soft bend in the knee."],"steps":["Swing the working leg across the front of your body toward the opposite side in a smooth, controlled arc.","Allow the leg to reverse momentum and swing outward to the same side into hip abduction.","Continue swinging rhythmically back and forth, gradually increasing range of motion as the hip loosens up.","Complete the desired repetitions, then switch legs."],"breathing":"Breathe continuously and rhythmically throughout the movement without holding your breath.","cues":["Keep your torso tall and facing forward.","Move from the hip, not the lower back.","Start with small swings and build range naturally."],"common_faults":[{"fault":"Excessive lateral torso tilting or side-bending to create false range.","correction":"Brace the core and keep the shoulders level; limit the swing to the range your hip can achieve."},{"fault":"Over-rotating the pelvis and torso during the swing.","correction":"Keep both hips squared forward toward your support throughout."}],"safety":{"precautions":["Avoid violently forcing the leg beyond comfortable active range to protect the adductors and hip joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Lateral Leg Swing","previous_ids":["oec:crossbody-leg-swings"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crossbody Leg Swings","url":"https://wger.de/en/exercise/1395/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"A dynamic mobility exercise where one leg swings across the midline and out to the side to mobilize the hips, adductors, and abductors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Slides + Squats","kind":"common"},{"text":"Side Shuffle to Squat","kind":"common"},{"text":"Lateral Shuffle with Squat","kind":"common"},{"text":"Defensive Slide to Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"adductors","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction","rotation"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["inversion","eversion"]}]},"classification":{"modalities":["conditioning","sport","calisthenics"],"movement_patterns":["squat","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["cone"],"required":[]},"external_ids":{"wger":"1195"},"id":"oec:lateral-shuffle-to-squat","instructions":{"setup":["Stand with feet shoulder-width apart, knees soft, hips pushed back into a partial athletic squat, and chest upright.","Keep your arms bent in front of your chest for balance."],"steps":["Push off your trailing leg and step out with your lead leg to slide laterally for the desired number of steps while staying low.","Plant the lead foot, pivot your hips to face the opposite direction, and set your feet into a balanced squat stance.","Hinge at the hips and bend your knees to lower into a full squat until your thighs are roughly parallel to the floor.","Drive through your midfoot and heels to stand back up into an athletic quarter-squat stance.","Immediately shuffle laterally in the reverse direction to repeat the sequence."],"breathing":"Breathe rhythmically during the shuffles, inhale as you descend into the squat, and exhale sharply as you drive up to standing.","cues":["Stay low on the slide","Do not cross your feet","Stick the landing before you squat"],"common_faults":[{"fault":"Crossing feet over during the lateral shuffle, creating a tripping hazard and losing balance.","correction":"Keep feet separated throughout the shuffle, stepping wide with the lead foot and bringing the trail foot in without touching."},{"fault":"Standing up tall between shuffle strides instead of maintaining an athletic base.","correction":"Maintain a soft knee bend and hip hinge, keeping your center of gravity low throughout the movement."},{"fault":"Rushing into the squat with poor knee alignment or leaning excessively forward.","correction":"Pause momentarily after the pivot to establish a stable, balanced foot position before descending into the squat."}],"safety":{"precautions":["Ensure the floor surface is dry and free of debris to prevent slipping during rapid lateral directional changes."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","heart-rate","calories","rpe"]}],"records":{},"reps_counted":"total"},"name":"Lateral Shuffle to Squat","previous_ids":["oec:side-slides-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Slides + Squats","url":"https://wger.de/en/exercise/1195/view-base","license":"CC-BY-SA-4.0","author":"Insight"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:bodyweight-squat"}],"setup":{"position":"moving","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic agility drill that combines lateral shuffling with bodyweight squats to train lateral quickness, hip power, and lower-body conditioning."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Split Squat","kind":"common"},{"text":"Lateral Squat","kind":"common"},{"text":"Stationary Side Lunge","kind":"common"},{"text":"Side split squats right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"gracilis","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength","mobility"],"movement_patterns":["lunge","squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"987"},"id":"oec:lateral-split-squat","instructions":{"setup":["Stand upright with your feet approximately double shoulder-width apart.","Position your feet parallel or angled slightly outward with both heels firmly planted on the floor.","Keep your chest tall and hold your hands in front of your chest for balance."],"steps":["Shift your weight to one side and push your hips back and down.","Bend the working knee while keeping the opposite leg straight and the foot flat on the floor.","Descend until the thigh of your working leg is roughly parallel to the floor.","Drive through the midfoot and heel of the bent leg to return to the starting upright wide stance.","Complete the desired repetitions on one side before switching, or alternate as prescribed."],"breathing":"Inhale as you sit down into the squat, and exhale as you press back up to the top.","cues":["Sit back into your hip","Keep the straight foot flat","Knee tracks over toes"],"common_faults":[{"fault":"Allowing the heel of the working foot to rise off the floor.","correction":"Sit the hips back further and ensure weight is balanced across the entire foot, working within your ankle mobility."},{"fault":"Allowing the working knee to collapse inward past the big toe.","correction":"Actively push the working knee outward so it tracks in line with your middle toes."},{"fault":"Lifting the foot of the trailing straight leg off the ground.","correction":"Keep the sole of the non-working foot glued to the floor to maintain tension and stretch through the adductors."}],"safety":{"precautions":["Do not force depth beyond your current adductor flexibility or hip mobility."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Lateral Split Squat","previous_ids":["oec:side-split-squats-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side split squats right","url":"https://wger.de/en/exercise/987/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:cossack-squat"},{"type":"substitute-for","target":"oec:lateral-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A stationary lower-body exercise performed in a wide stance, shifting the hips laterally to bend one knee while keeping the other leg straight."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Split Squat","kind":"common"},{"text":"Stationary Side Lunge","kind":"common"},{"text":"Stationary Lateral Lunge","kind":"common"},{"text":"Side Squat","kind":"common"},{"text":"Side split squats left","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"gracilis","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","mobility","strength"],"movement_patterns":["squat","lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["dumbbell","kettlebell","weight-plate"],"required":[]},"external_ids":{"wger":"986"},"id":"oec:lateral-squat","instructions":{"setup":["Stand tall with your feet placed substantially wider than shoulder-width apart, pointing your toes straight ahead or slightly angled out.","Brace your core and hold your hands together in front of your chest for balance."],"steps":["Shift your weight toward one side, hinging at the hip and bending that working knee while keeping the opposite leg straight.","Descend until your working thigh is approximately parallel to the floor, ensuring both feet remain flat on the ground.","Drive through the midfoot and heel of the working leg to extend the knee and hip back to the starting wide stance.","Complete all prescribed repetitions on one side before switching, or alternate sides as programmed."],"breathing":"Inhale as you descend into the squat on the working leg; exhale forcefully as you press back up to the top.","cues":["Sit back into your hip","Keep both feet flat","Knee tracks over toes","Chest stays proud"],"common_faults":[{"fault":"Allowing the heel of the working foot to lift off the floor during the descent.","correction":"Push the hips back more and limit your depth to what your ankle mobility permits while maintaining full foot contact."},{"fault":"Letting the working knee collapse inward (valgus collapse).","correction":"Actively track your knee in line with your toes throughout the descent and ascent."},{"fault":"Lifting the inner edge of the trailing foot.","correction":"Firmly plant the entire sole of the straight leg to stretch the adductor and maintain a stable base."}],"safety":{"precautions":["Do not force depth if you feel sharp discomfort or strain in the adductor muscles of the extended leg."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Lateral Squat","previous_ids":["oec:side-split-squats-left"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side split squats left","url":"https://wger.de/en/exercise/986/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"regression-of","target":"oec:cossack-squat"},{"type":"substitute-for","target":"oec:lateral-split-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A lower-body exercise performed in a wide stationary stance where you shift weight to squat down on one leg while keeping the opposite leg straight."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lateral Walk","kind":"common"},{"text":"Side Step Walk","kind":"common"},{"text":"Squat Walk","kind":"common"},{"text":"Bodyweight Lateral Walk","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"abdominals","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","adduction","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","mobility","conditioning"],"movement_patterns":["isolation-hip-abduction","squat","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mini-band","resistance-band"],"required":[]},"external_ids":{"wger":"1514"},"id":"oec:lateral-squat-walk","instructions":{"setup":["Stand tall with your feet parallel and hip-width apart.","Hinge slightly at the hips and bend your knees to lower into a quarter or half squat.","Keep your chest upright, spine neutral, and hands held together in front of your chest for balance."],"steps":["Step laterally to the side with your lead foot, widening your stance while maintaining the squat depth.","Slowly bring the trailing foot inward until feet return to hip-width apart.","Continue stepping in the same direction for the target number of reps or distance, then repeat in the opposite direction."],"breathing":"Breathe continuously and rhythmically throughout the set without holding your breath.","cues":["Stay low throughout the entire set","Keep feet pointing straight ahead","Push through the hips, not the lower back"],"common_faults":[{"fault":"Standing up between steps.","correction":"Maintain a constant squat depth without bobbing up and down."},{"fault":"Turning toes outward excessively during lateral steps.","correction":"Keep your toes pointed forward so the lateral glutes remain under active tension."},{"fault":"Letting the feet touch together on the follow-through step.","correction":"Stop the trailing foot when it returns to hip-width apart to maintain continuous hip tension."}],"safety":{"precautions":["Ensure the floor path is completely clear of tripping hazards before stepping sideways."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["distance"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Lateral Squat Walk","previous_ids":["oec:lateral-walk"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lateral Walk","url":"https://wger.de/en/exercise/1514/view-base","license":"CC-BY-SA-4.0","author":"cozyGalvinism"}]},"relations":[{"type":"regression-of","target":"oec:band-lateral-step"},{"type":"substitute-for","target":"oec:band-lateral-step"},{"type":"substitute-for","target":"oec:banded-monster-walk"}],"setup":{"position":"moving","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A lower-body exercise performed in a partial squat while stepping sideways to strengthen the hip abductors and glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"quad extension","kind":"common"},{"text":"seated leg extension","kind":"common"},{"text":"machine leg extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"}],"joints":[{"joint":"knee","actions":["extension","flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"369"},"id":"oec:leg-extension","instructions":{"setup":["Adjust the backrest so the axis of rotation of the machine aligns directly with your knee joints.","Position the lower leg pad so it rests comfortably against your lower shins just above the ankles.","Sit back firmly against the pad, grasp the side handles, and pull yourself down into the seat."],"steps":["Extend your knees smoothly to raise the pad until your legs are fully straightened.","Pause briefly at peak contraction without hyperextending or lifting your hips from the seat.","Lower the weight under control back to the starting flexed position."],"breathing":"Exhale as you extend your legs and inhale as you lower the weight.","cues":["Keep your hips glued to the seat","Squeeze your quads at the top","Control the descent"],"common_faults":[{"fault":"Kicking or using momentum to swing the weight up.","correction":"Initiate the movement smoothly and maintain a controlled cadence throughout."},{"fault":"Hips lifting off the bench during the repetition.","correction":"Pull up firmly on the machine handles to lock your pelvis into the seat."},{"fault":"Misaligned knee pivot point with the machine axis.","correction":"Adjust the seat back so your knees line up directly with the machine's pivot point."}],"safety":{"precautions":["Avoid aggressive hyperextension at the top of the movement, especially under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Leg Extension","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Extension","url":"https://wger.de/en/exercise/369/view-base","license":"CC0-1.0","author":"BFad07"}]},"relations":[{"type":"regression-of","target":"oec:single-leg-leg-extension"},{"type":"progression-of","target":"oec:isometric-leg-extension"},{"type":"substitute-for","target":"oec:reverse-nordic-curl"}],"setup":{"position":"seated"},"status":"active","summary":"An open-chain machine exercise that isolates the quadriceps through seated knee extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"leg press machine","kind":"common"},{"text":"sled leg press","kind":"common"},{"text":"45-degree leg press","kind":"common"},{"text":"incline leg press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"371"},"id":"oec:leg-press","instructions":{"setup":["Sit back firmly into the machine seat with your entire back and hips flush against the pads.","Place your feet flat on the platform roughly shoulder-width apart, toes pointing slightly outward.","Disengage the safety release handles while extending your legs to take the weight, keeping a slight bend in your knees."],"steps":["Lower the sled smoothly by flexing your hips and knees until your thighs approach roughly ninety degrees relative to your torso.","Pause briefly at the bottom without allowing your pelvis to lift off the back pad.","Press through your whole foot to extend your knees and hips, returning the sled to the top without slamming or hyperextending your knees."],"breathing":"Inhale steadily as you lower the weight, and exhale forcefully as you press the sled upward.","cues":["Press the floor away","Keep your tailbone pinned to the seat","Soft knees at lockout"],"common_faults":[{"fault":"Pelvis curling off the pad (butt wink) at the bottom of the movement, placing excessive stress on the lumbar spine.","correction":"Limit the depth to where your lower back and glutes can stay firmly pinned against the seat back."},{"fault":"Forcefully locking out the knees into hyperextension under heavy load.","correction":"Halt each repetition just short of mechanical lockout to keep continuous tension on the quads and protect the joints."},{"fault":"Knees caving inward (valgus collapse) during the upward drive.","correction":"Actively track your knees in line with your second and third toes throughout the entire range."}],"safety":{"precautions":["Always set the mechanical safety stops at an appropriate height before loading heavy weight to prevent entrapment."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Leg Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Press","url":"https://wger.de/en/exercise/371/view-base","license":"CC0-1.0","author":"BFad07"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:hack-squat"},{"type":"substitute-for","target":"oec:machine-hack-squat"}],"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based compound exercise where the lifter presses a weighted sled or footplate away using the lower body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Calf Press on Leg Press","kind":"common"},{"text":"Leg Press Calf Press","kind":"common"},{"text":"Sled Calf Press","kind":"common"},{"text":"Calf Press Using Leg Press Machine","kind":"common"},{"text":"Leg Press Toe Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"146,1515"},"id":"oec:leg-press-calf-raise","instructions":{"setup":["Sit securely in the leg press machine with your back and hips firmly against the pads.","Place the balls of your feet on the lower edge of the footplate with your heels extending off into open space, feet hip-width apart.","Extend your legs to press the sled out and disengage the safety handles, keeping a slight, soft unlock at your knees throughout the exercise."],"steps":["Lower your heels in a slow, controlled motion toward your body to allow maximum dorsiflexion and a full stretch in your calves.","Pause briefly at the bottom of the stretch without bouncing.","Press through the balls of your feet into full plantarflexion, driving the sled upward until your calves are fully contracted.","Hold the peak contraction briefly before slowly lowering back to the stretched position."],"breathing":"Exhale as you press onto your toes into plantarflexion, and inhale as you lower your heels into the stretch.","cues":["Push through the big toes","Keep the knees softly unlocked","Pause in the deep stretch","No bouncing at the bottom"],"common_faults":[{"fault":"Bending and extending the knees during the movement.","correction":"Keep knee joint angle fixed with a slight micro-bend, moving exclusively at the ankles."},{"fault":"Bouncing out of the bottom of the stretch.","correction":"Pause under full muscular control for a distinct second at the bottom before pressing up."},{"fault":"Feet slipping off the edge of the footplate.","correction":"Ensure at least the entire ball of each foot is securely planted on the textured edge of the platform and wear shoes with good traction."}],"safety":{"precautions":["Ensure the safety catch stops are set to a position that catches the sled before it can crush your legs if your feet slip.","Maintain a secure grip on the machine's side handles throughout the entire set."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Leg Press Calf Raise","previous_ids":["oec:calf-press-using-leg-press-machine","oec:leg-press-toe-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Calf Press Using Leg Press Machine","url":"https://wger.de/en/exercise/146/view-base","license":"CC-BY-SA-4.0","author":"nate303303"},{"title":"wger: Leg Press Toe Press","url":"https://wger.de/en/exercise/1515/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:machine-standing-calf-raise"},{"type":"substitute-for","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:hack-squat-calf-raise"}],"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An ankle plantarflexion isolation exercise performed on a leg press machine to build calf strength and hypertrophy."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1589"},"id":"oec:leg-and-hip-stretch","measurement":{"profiles":[{"required":["reps"]}]},"name":"Leg and hip stretch","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Leg and hip stretch","url":"https://wger.de/en/exercise/1589/view-base","license":"CC-BY-SA-4.0","author":"MrAlfaRobot"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Levator Scap Stretch","kind":"abbreviation"},{"text":"Nose to Armpit Stretch","kind":"common"},{"text":"Sniff the Armpit Stretch","kind":"common"},{"text":"Left levator scapulae stretch","kind":"common"},{"text":"Right levator scapulae stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"levator-scapulae","role":"stretched"},{"muscle":"trapezius-upper","role":"stretched"},{"muscle":"splenius","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["flexion","lateral-flexion","rotation"]},{"joint":"scapulothoracic","actions":["depression"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["chair"],"required":[]},"external_ids":{"wger":"1013,1014"},"id":"oec:levator-scapulae-stretch","instructions":{"setup":["Sit upright on a chair with good posture, feet flat on the floor.","Anchor the shoulder of the side you want to stretch by reaching that arm behind your back or gripping the edge of the seat.","Turn your head roughly 45 degrees away from the anchored shoulder."],"steps":["Gently lower your chin toward your opposite armpit or chest until you feel a mild stretch along the side and back of your neck.","Place your opposite hand lightly onto the crown of your head to apply minimal, passive assistance.","Hold the position steadily without bouncing.","Carefully release hand pressure, return your head to neutral, and repeat on the opposite side."],"breathing":"Breathe smoothly and deeply, allowing the neck musculature to relax further with each exhalation.","cues":["Nose to armpit","Keep the target shoulder depressed","Gentle guide, not a hard pull"],"common_faults":[{"fault":"Pulling aggressively down on the skull","correction":"Use only the natural weight of your arm to gently guide the stretch; never yank on the cervical spine."},{"fault":"Allowing the target shoulder to elevate","correction":"Keep the anchored shoulder depressed and still to maintain proper tension across the muscle."},{"fault":"Slumping or rounding the thoracic spine","correction":"Maintain an upright chest and straight torso so the stretch focuses entirely on the neck."}],"safety":{"precautions":["Stop immediately if you experience sharp pain, dizziness, or nerve-like tingling radiating down the arm."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Levator Scapulae Stretch","previous_ids":["oec:left-levator-scapulae-stretch","oec:right-levator-scapulae-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Left levator scapulae stretch","url":"https://wger.de/en/exercise/1013/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Right levator scapulae stretch","url":"https://wger.de/en/exercise/1014/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"seated"},"status":"active","summary":"A targeted static stretch that relieves tension along the side and back of the neck by gently flexing and rotating the cervical spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"deep-neck-flexors","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1478"},"id":"oec:levitation-crunch","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and your feet flat on the floor roughly hip-width apart.","Extend your arms overhead or cross your forearms above your head without clasping your hands behind your neck.","Flatten your lower back firmly against the floor to posteriorly tilt the pelvis."],"steps":["Exhale and lift your shoulder blades straight up off the floor toward the ceiling, keeping your lower back anchored down.","Pause at the top for one to two seconds, focusing on a maximal contraction in the upper abdominals.","Inhale as you lower your torso under control until your shoulder blades lightly touch the floor, maintaining tension throughout."],"breathing":"Exhale forcefully as you lift straight up toward the ceiling, and inhale smoothly as you lower your upper back to the mat.","cues":["Drive your chest straight to the ceiling.","Keep your lower back glued to the floor.","Don't yank your head or tuck your chin into your chest."],"common_faults":[{"fault":"Curling the torso forward instead of lifting straight upward.","correction":"Focus on elevating the ribcage and shoulder blades directly toward the ceiling rather than rolling toward your knees."},{"fault":"Pulling on the cervical spine with the hands.","correction":"Keep your arms crossed overhead or keep hands lightly touching the temples without pulling the neck."},{"fault":"Arching the lumbar spine off the floor during the lift.","correction":"Maintain abdominal brace and keep the lumbar spine pinned against the mat throughout the entire movement."}],"safety":{"precautions":["Keep the neck relaxed and aligned with the spine to avoid cervical strain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Levitation Crunch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Levitation Crunch","url":"https://wger.de/en/exercise/1478/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:reach-up-crunch"},{"type":"substitute-for","target":"oec:crunch"}],"setup":{"position":"supine","range":"partial","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A crunch variation where the shoulder blades are lifted straight up toward the ceiling with the arms overhead to emphasize upper abdominal contraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1949"},"id":"oec:limber-11","measurement":{"profiles":[{"required":["reps"]}]},"name":"Limber 11","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Limber 11","url":"https://wger.de/en/exercise/1949/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation probe"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Low-to-High Cable Crossover","kind":"common"},{"text":"Low Cable Fly","kind":"common"},{"text":"Low-to-High Cable Fly","kind":"common"},{"text":"Low-Cable Cross-Over","kind":"common"},{"text":"Low-Cable Cross-Over - NB","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1296"},"id":"oec:low-cable-crossover","instructions":{"setup":["Set both pulleys of a dual-cable station to the lowest position and attach single-D handles.","Grasp a handle in each hand with an underhand or semi-supinated grip.","Step forward into the center of the station to establish cable tension and assume a stable staggered stance.","Maintain a slight bend in your elbows, brace your core, and keep your chest upright with a subtle forward torso lean."],"steps":["Drive your hands upward and inward along a sweeping diagonal arc toward chest or lower face level.","Bring the handles together at the top of the motion, focusing on squeezing your upper chest.","Lower your arms under control along the same path back to the starting stretch position without shifting your torso."],"breathing":"Exhale as you bring your hands upward together, and inhale as you lower the weight back down under control.","cues":["Scoop upward and bring your inner biceps toward each other.","Freeze the elbow angle throughout the rep.","Keep your shoulders down and avoid shrugging."],"common_faults":[{"fault":"Bending and extending the elbows, turning the fly into an incline pressing motion.","correction":"Lock a slight bend into your elbows from the start and move strictly from the shoulders."},{"fault":"Rocking the torso back and forth to generate momentum.","correction":"Brace through your staggered stance and lower the weight to isolate the chest completely."},{"fault":"Excessive shrugging at the top of the contraction.","correction":"Depress your shoulder blades before beginning the repetition to keep tension on the pectorals rather than the upper traps."}],"safety":{"precautions":["Do not allow the cables to pull your arms behind the plane of your torso into extreme hyperextension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Low Cable Crossover","previous_ids":["oec:low-cable-cross-over-nb"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Low-Cable Cross-Over - NB","url":"https://wger.de/en/exercise/1296/view-base","license":"CC-BY-SA-4.0","author":"JackSparrow"}]},"relations":[{"type":"substitute-for","target":"oec:cable-low-to-high-fly"},{"type":"substitute-for","target":"oec:incline-dumbbell-fly"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A standing cable isolation fly performed from the lowest pulley setting to target the upper chest and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lunge with Twist Stretch","kind":"common"},{"text":"Lunge with Torso Twist","kind":"common"},{"text":"Walking Lunge with Twist","kind":"common"},{"text":"Forward Lunge with Spinal Twist","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics"],"movement_patterns":["lunge","rotation","mobility-drill","stretch"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1868"},"id":"oec:lunge-with-twist","instructions":{"setup":["Stand tall with feet hip-width apart and your hands clasped together in front of your chest or arms extended forward.","Engage your core and maintain an upright posture."],"steps":["Take a controlled step forward with one leg and lower into a lunge until both knees are bent to approximately 90 degrees.","Keeping your hips stable and facing forward, slowly rotate your torso across the front thigh as far as comfortable.","Hold the twisted position briefly to feel the stretch through the hip flexor of the back leg and the mid-back.","Rotate your torso back to the center position.","Push through the heel of the front foot to return to the starting standing position, then repeat on the opposite side."],"breathing":"Inhale as you step into the lunge, exhale as you twist your torso across your front leg, and inhale as you return to center.","cues":["Keep your hips square as you twist","Rotate from the mid-back, not the hips","Front knee tracks over mid-foot"],"common_faults":[{"fault":"Letting the front knee collapse inward during the torso rotation.","correction":"Actively press the front knee outward to keep it aligned over the second toe throughout the twist."},{"fault":"Over-twisting through the lumbar spine and pelvic shift.","correction":"Lock your hips facing forward and initiate the rotation from your ribcage and thoracic spine."}],"safety":{"precautions":["Perform with controlled tempo to avoid balance loss during the rotational phase."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Lunge with Twist","previous_ids":["oec:lunge-with-twist-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lunge with Twist Stretch","url":"https://wger.de/en/exercise/1868/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A dynamic mobility exercise combining a forward lunge with thoracic spine rotation to mobilize the hips, spine, and core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lying Supine Dumbbell Curl","kind":"common"},{"text":"Flat Bench Dumbbell Curl","kind":"common"},{"text":"Lying Biceps Curl","kind":"common"},{"text":"Lying Dumbbell Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1530"},"id":"oec:lying-dumbbell-curl","instructions":{"setup":["Hold a dumbbell in each hand and sit at the edge of a flat bench.","Lie back flat on the bench with your head, upper back, and glutes supported, and feet planted firmly on the floor.","Allow your arms to hang straight down toward the floor at your sides, with palms facing forward."],"steps":["Keeping your upper arms stationary, curl the dumbbells upward by flexing at the elbows.","Continue lifting until your biceps are fully contracted and your forearms are roughly perpendicular to the torso.","Squeeze your biceps briefly at the top of the contraction.","Lower the dumbbells under strict control back to the fully extended starting position."],"breathing":"Exhale as you curl the dumbbells upward and inhale as you lower them toward the floor.","cues":["Keep the elbows pinned in space.","Squeeze the biceps at the top.","Control the descent for a full stretch."],"common_faults":[{"fault":"Drifting the elbows forward into shoulder flexion during the curl.","correction":"Keep your upper arms pointing toward the floor throughout the movement to isolate the biceps."},{"fault":"Arching the lower back excessively to gain leverage.","correction":"Engage your core and keep your torso flat and stabilized against the bench."},{"fault":"Dropping the weights quickly out of the top position.","correction":"Lower the dumbbells slowly to capitalize on the eccentric stretch on the long head of the biceps."}],"safety":{"precautions":["Do not use excessive load that forces the shoulder into painful hyperextension at the bottom of the rep."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Lying Dumbbell Curl","previous_ids":["oec:lying-dumbbell-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Dumbbell Curls","url":"https://wger.de/en/exercise/1530/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-biceps-curl"},{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:bayesian-curl"},{"type":"substitute-for","target":"oec:seated-dumbbell-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"supine"},"status":"active","summary":"An isolation exercise that works the biceps from a position of deep shoulder extension by curling dumbbells while lying supine on a flat bench."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"923"},"id":"oec:lying-dumbbell-row-ss-seated-shrug","measurement":{"profiles":[{"required":["reps"]}]},"name":"Lying Dumbbell Row SS Seated Shrug","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Lying Dumbbell Row SS Seated Shrug","url":"https://wger.de/en/exercise/923/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Wheel","kind":"common"},{"text":"Supine Leg Circle","kind":"common"},{"text":"Double Leg Circle","kind":"common"},{"text":"Lying Leg Circles","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["circumduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","pilates"],"movement_patterns":["anti-extension","anti-rotation"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1909"},"id":"oec:lying-leg-circle","instructions":{"setup":["Lie face up on a mat with your arms extended along your sides and palms pressing into the floor for support.","Raise both legs together toward the ceiling so your hips are flexed at approximately 90 degrees.","Press your lower back firmly into the floor by bracing your abdominals."],"steps":["Keeping your legs squeezed together, slowly begin tracing smooth, controlled circles in the air with your feet.","Maintain continuous abdominal engagement, preventing your lower back from lifting as the legs move away from your torso.","Complete the desired repetitions or time in one direction, then reverse and circle in the opposite direction."],"breathing":"Breathe continuously and rhythmically, exhaling as your legs circle away from your torso to reinforce abdominal bracing.","cues":["Anchor your lower back to the floor","Keep the inner thighs glued together","Draw controlled circles from the hips"],"common_faults":[{"fault":"Arching the lower back off the floor","correction":"Reduce the diameter of the circles and maintain a strong posterior pelvic tilt throughout the movement."},{"fault":"Swinging the legs using momentum","correction":"Slow down the pace and control every inch of the circular trajectory using your core and hip muscles."},{"fault":"Letting the knees separate or drift excessively","correction":"Keep your adductors engaged to keep your knees and feet touching at all times."}],"safety":{"precautions":["Avoid making large circles if you experience clicking or pinching in the anterior hip; reduce circle diameter to stay within a pain-free range."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Lying Leg Circle","previous_ids":["oec:leg-wheel"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Wheel","url":"https://wger.de/en/exercise/1909/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:lying-leg-raise"},{"type":"substitute-for","target":"oec:flutter-kick"},{"type":"substitute-for","target":"oec:lying-leg-raise"},{"type":"substitute-for","target":"oec:scissor-kick"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A supine core conditioning exercise where both legs are kept together and rotated in small, controlled circles to challenge abdominal stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Curl","kind":"common"},{"text":"Hamstring Curl","kind":"common"},{"text":"Prone Leg Curl","kind":"common"},{"text":"Lying Hamstring Curl","kind":"common"},{"text":"Leg Curls (laying)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"gracilis","role":"synergist"},{"muscle":"sartorius","role":"synergist"}],"joints":[{"joint":"knee","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"364,365"},"id":"oec:lying-leg-curl","instructions":{"setup":["Lie face down on the machine bench with your knees positioned just below the edge of the pad, aligning the knee joints with the machine's pivot axis.","Adjust the roller pad so that it rests comfortably against the lower calves, just above the heels.","Grasp the support handles firmly and press your hips down against the bench."],"steps":["Curl your lower legs upward toward your glutes by bending at the knees in a smooth, controlled motion.","Squeeze your hamstrings at the top of the contraction for a brief pause.","Slowly lower the pad back to the starting position, extending your knees under control without letting the weight stack slam."],"breathing":"Exhale as you curl the weight toward your glutes, and inhale as you lower the weight back down.","cues":["Hips glued to the pad","Pull through your heels","Control the descent"],"common_faults":[{"fault":"Lifting the hips off the bench to assist the curl","correction":"Keep your pelvis anchored to the pad throughout the entire movement; lower the weight if your hips buck upward."},{"fault":"Using momentum or swinging the legs to move the load","correction":"Perform the movement with a deliberate tempo, pausing briefly at full contraction."},{"fault":"Cutting the range of motion short at the bottom","correction":"Lower the weight until the knees are almost fully extended, stopping just short of a complete lockout."}],"safety":{"precautions":["Ensure the pivot axis of the machine aligns directly with the axis of your knee joints to prevent shear stress on the knee."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Lying Leg Curl","previous_ids":["oec:leg-curl","oec:leg-curls-laying"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Curl","url":"https://wger.de/en/exercise/364/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: Leg Curls (laying)","url":"https://wger.de/en/exercise/365/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:seated-leg-curl"},{"type":"substitute-for","target":"oec:machine-standing-leg-curl"},{"type":"regression-of","target":"oec:nordic-hamstring-curl"}],"setup":{"position":"prone","range":"full"},"status":"active","summary":"A machine-based isolation exercise that targets the hamstrings through knee flexion while lying prone."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Raise","kind":"common"},{"text":"Supine Leg Raise","kind":"common"},{"text":"Floor Leg Raise","kind":"common"},{"text":"Leg Raises, Lying","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension","spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"376,377"},"id":"oec:lying-leg-raise","instructions":{"setup":["Lie flat on your back on a mat with your legs extended straight and feet together.","Place your arms by your sides with palms pressing lightly into the floor for support.","Posteriorly tilt your pelvis to press your lower back firmly into the floor, engaging your abdominals."],"steps":["Keeping your legs straight and feet together, lift them smoothly off the floor by flexing at the hips.","Raise your legs until they are perpendicular to the floor, or as high as you can manage while keeping your lower back anchored.","Pause briefly at the top, maintaining core tension.","Lower your legs back down under control, stopping just before your heels touch the floor, then begin the next repetition."],"breathing":"Inhale as you lower your legs toward the floor, and exhale forcefully as you raise them back up.","cues":["Glued lower back to the floor","Control the descent","Lead with the thighs"],"common_faults":[{"fault":"Arching the lower back off the floor during the descent.","correction":"Only lower your legs as far as you can maintain abdominal brace and pelvic contact with the floor, or regress to bending the knees."},{"fault":"Using momentum or swinging the legs upward.","correction":"Perform the movement at a slow, controlled cadence without rocking the torso."}],"safety":{"precautions":["If you experience lower back discomfort, reduce the range of motion or bend your knees to shorten the lever arm."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Lying Leg Raise","previous_ids":["oec:leg-raise","oec:leg-raises-lying"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Raise","url":"https://wger.de/en/exercise/376/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: Leg Raises, Lying","url":"https://wger.de/en/exercise/377/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"regression-of","target":"oec:captain-s-chair-leg-raise"},{"type":"regression-of","target":"oec:decline-leg-raise"},{"type":"regression-of","target":"oec:hanging-leg-raise"},{"type":"substitute-for","target":"oec:captain-s-chair-leg-raise"},{"type":"substitute-for","target":"oec:hanging-leg-raise"}],"setup":{"position":"supine"},"status":"active","summary":"A supine bodyweight core exercise where straight legs are lifted toward vertical against gravity, training the hip flexors and anterior core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Assisted Triceps Dip","kind":"common"},{"text":"Assisted Dip","kind":"common"},{"text":"Machine-Assisted Dip","kind":"common"},{"text":"Triceps Dips (Assisted)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-minor","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["depression","elevation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["assisted-pull-up-machine"]]},"external_ids":{"wger":"1372"},"id":"oec:machine-assisted-dip","instructions":{"setup":["Select the desired counterweight on the machine stack; heavier counterweights provide more assistance.","Grasp the parallel dip bars with a firm neutral grip and step or kneel onto the assistance pad.","Lock out your arms at the top, depressing your shoulder blades down and keeping your torso upright with a slight forward lean."],"steps":["Lower your body under control by bending at the elbows and shoulders until your upper arms are roughly parallel to the floor.","Pause momentarily in the bottom position without allowing your shoulders to shrug upward toward your ears.","Press firmly through the palms to extend the elbows and return to the fully locked-out starting position."],"breathing":"Inhale as you lower your body into the dip, and exhale forcefully as you press back up to the lockout.","cues":["Keep shoulders down away from the ears.","Tuck elbows slightly rather than flaring wide.","Control the descent; do not bounce off the assistance pad."],"common_faults":[{"fault":"Dipping excessively deep past the point of shoulder comfort.","correction":"Stop when upper arms reach parallel to the floor or where shoulder stability is maintained."},{"fault":"Allowing shoulders to roll forward and elevate into the neck.","correction":"Actively depress the scapulae and keep the chest proud throughout the range of motion."},{"fault":"Stepping off the assistance pad abruptly.","correction":"Step off carefully one foot or knee at a time while holding the handles to avoid the pad slamming upward."}],"safety":{"precautions":["Maintain control of the counterweight platform at all times, especially when dismounting."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"bodyweight-minus-assistance"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Machine Assisted Dip","previous_ids":["oec:triceps-dips-assisted"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Triceps Dips (Assisted)","url":"https://wger.de/en/exercise/1372/view-base","license":"CC-BY-SA-4.0","author":"matpn"}]},"relations":[{"type":"regression-of","target":"oec:dip"},{"type":"substitute-for","target":"oec:dip"},{"type":"variation-of","target":"oec:dip"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"A compound upper-body pressing exercise using a counterweight machine to reduce bodyweight load while strengthening the triceps, chest, and anterior shoulders."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Back Extension Machine","kind":"common"},{"text":"Seated Machine Back Extension","kind":"common"},{"text":"Back Extension Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["extension"]},{"joint":"hip","actions":["extension"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["spinal-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1143"},"id":"oec:machine-back-extension","instructions":{"setup":["Adjust the machine seat height so the axis of rotation aligns with your hips.","Position the back pad against your mid-to-upper back, just below the shoulder blades.","Sit with your hips firmly against the back of the seat, secure your feet against the footplates, and cross your arms across your chest or lightly grasp the side handles."],"steps":["Brace your core and begin extending through your lower back and hips, driving the pad backward in a smooth, controlled motion.","Extend until your torso is roughly aligned with your hips, avoiding excessive hyperextension of the lumbar spine.","Pause momentarily at peak contraction.","Slowly reverse the motion under control, allowing your spine to flex forward slightly to return to the starting position without letting the weight stack touch down."],"breathing":"Exhale as you extend backward against the pad, and inhale as you return forward to the start.","cues":["Push through the mid-back","Pivot from the hips","Control the return, don't let the stack slam"],"common_faults":[{"fault":"Hyperextending the lumbar spine","correction":"Stop the extension once your torso is upright and in line with your pelvis rather than arching violently backward."},{"fault":"Using momentum to swing the weight back","correction":"Move slowly through both the concentric and eccentric phases with deliberate muscular control."},{"fault":"Misaligning the machine pivot with the hip joint","correction":"Adjust the seat height prior to loading so the machine's pivot axis matches your hips."}],"safety":{"precautions":["Avoid using ballistic speeds or excessive loads if you have a history of lumbar disc pathology."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Back Extension","previous_ids":["oec:seated-back-extension-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Back Extension Machine","url":"https://wger.de/en/exercise/1143/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"substitute-for","target":"oec:superman"},{"type":"progression-of","target":"oec:superman"}],"setup":{"position":"seated"},"status":"active","summary":"A seated machine exercise targeting the lower back extensors by pushing the upper torso backward against a padded lever arm."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Biceps Curl Machine","kind":"common"},{"text":"Machine Bicep Curl","kind":"common"},{"text":"Seated Machine Biceps Curl","kind":"common"},{"text":"Machine Preacher Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1424"},"id":"oec:machine-biceps-curl","instructions":{"setup":["Adjust the seat height so that the axis of rotation of the machine aligns directly with your elbow joints.","Sit facing the machine and rest your upper arms flush against the support pad with your chest supported.","Grasp the handles with an underhand (supinated) grip."],"steps":["Contract your biceps to curl the handles toward your shoulders.","Squeeze firmly at peak contraction without lifting your elbows off the pad.","Lower the handles in a controlled manner until your arms are nearly fully extended, maintaining tension on the biceps."],"breathing":"Exhale as you curl the handles upward and inhale as you lower the weight.","cues":["Pin your elbows to the pad","Squeeze at the top","Control the descent"],"common_faults":[{"fault":"Lifting the elbows or chest off the pad to generate momentum.","correction":"Keep your torso braced and upper arms glued to the pad throughout the entire repetition."},{"fault":"Misaligning the elbow joint with the machine's pivot point.","correction":"Adjust the seat height so your elbows sit directly in line with the machine's axis of rotation."},{"fault":"Letting the weight stack slam between repetitions by cutting the eccentric short.","correction":"Lower the weight slowly under full control until the arms reach near-full extension."}],"safety":{"precautions":["Avoid aggressive hyperextension of the elbows at the bottom of the movement under load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Biceps Curl","previous_ids":["oec:biceps-curl-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps Curl Machine","url":"https://wger.de/en/exercise/1424/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:machine-preacher-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"A seated isolation exercise that targets the elbow flexors using a machine for controlled resistance throughout the movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pec Deck","kind":"common"},{"text":"Pec Deck Fly","kind":"common"},{"text":"Butterfly","kind":"common"},{"text":"Machine Fly","kind":"common"},{"text":"Seated Machine Fly","kind":"common"},{"text":"pec dec","kind":"common"},{"text":"pec fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"coracobrachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"135,926,1904"},"id":"oec:machine-chest-fly","instructions":{"setup":["Adjust the seat height so the handles or arm pads align with the middle of your chest.","Sit back firmly with your head, upper back, and glutes supported against the pad, feet flat on the floor.","Grasp the handles or position your forearms against the pads with a slight, fixed bend in your elbows."],"steps":["Inhale, brace your core, and set your shoulder blades back and down against the backrest.","Bring the handles together in front of your chest in a smooth, hugging arc.","Pause briefly at peak contraction, squeezing your pectorals firmly without touching the handles together.","Reverse the movement with control, feeling a deep stretch across your chest before the weight stack touches down."],"breathing":"Exhale as you pull the handles together; inhale as you slowly return to the stretched starting position.","cues":["Hug a wide barrel.","Lead with the elbows rather than the hands.","Keep your chest high and shoulders pinned to the pad."],"common_faults":[{"fault":"Allowing the shoulders to round forward at full contraction.","correction":"Keep your shoulder blades retracted and depressed against the backrest throughout the entire rep."},{"fault":"Changing the elbow bend during the movement to turn the fly into a press.","correction":"Lock in a soft elbow angle at the start and maintain it unchanged from start to finish."},{"fault":"Overstretching the shoulders backward at the start of the rep.","correction":"Adjust the machine's range-of-motion cam so your elbows do not travel excessively behind the plane of your torso."}],"safety":{"precautions":["Do not allow the weights to violently yank your arms backward into excessive external rotation and horizontal abduction."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Chest Fly","previous_ids":["oec:butterfly","oec:pec-deck"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly","url":"https://wger.de/en/exercise/135/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Machine chest fly","url":"https://wger.de/en/exercise/926/view-base","license":"CC-BY-SA-4.0","author":"novadani"},{"title":"wger: Pec Deck","url":"https://wger.de/en/exercise/1904/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:seated-cable-fly"},{"type":"regression-of","target":"oec:dumbbell-fly"},{"type":"regression-of","target":"oec:cable-chest-fly"}],"setup":{"position":"seated"},"status":"active","summary":"A seated machine isolation exercise targeting the pectorals through guided horizontal adduction of the arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chest Press Machine","kind":"common"},{"text":"Seated Machine Chest Press","kind":"common"},{"text":"Chest Press","kind":"common"},{"text":"Leverage Machine Chest Press","kind":"common"},{"text":"Seated Bench Press","kind":"common"},{"text":"Flat Machine Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"129,379,1094,1694,2627"},"id":"oec:machine-chest-press","instructions":{"setup":["Adjust the seat height so that the machine handles align horizontally with mid-to-lower chest level.","Sit back firmly against the back pad with your feet flat on the floor.","If equipped, depress the foot assist pedal to bring the handles forward into a comfortable starting position.","Grasp the handles with an overhand or neutral grip and retract your shoulder blades against the pad."],"steps":["Release the foot pedal smoothly while holding the handles with tension on your chest.","Press the handles away by extending your elbows and squeezing your chest.","Push until your arms are fully extended without aggressively locking out your elbows or letting your shoulders roll forward.","Slowly reverse the movement, controlling the weight back until your chest experiences a full stretch."],"breathing":"Exhale as you press the handles forward, and inhale as you lower the weight back under control.","cues":["Keep your chest proud against the pad","Drive through your palms","Don't let the shoulders roll forward at the finish"],"common_faults":[{"fault":"Setting the seat too low, causing the handles to align with the neck and overstressing the shoulders.","correction":"Raise the seat so the handles align directly with the middle or lower line of the pectoral muscles."},{"fault":"Protraction and shrugging shoulders off the back pad at full extension.","correction":"Keep your shoulder blades pulled back and down against the pad throughout the entire range of motion."},{"fault":"Letting the weight stack slam down between repetitions.","correction":"Maintain continuous muscular tension and stop just short of the weight plates touching at the bottom."}],"safety":{"precautions":["Use the foot-assist pedal if available to protect the shoulders when entering and exiting heavy sets."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Chest Press","previous_ids":["oec:chest-press","oec:leverage-machine-chest-press","oec:seated-bench-press","oec:flat-machine-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Chest Press","url":"https://wger.de/en/exercise/129/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Leverage Machine Chest Press","url":"https://wger.de/en/exercise/379/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"},{"title":"wger: Seated Bench Press","url":"https://wger.de/en/exercise/1094/view-base","license":"CC-BY-SA-4.0","author":"colundrum"},{"title":"wger: Flat Machine Press","url":"https://wger.de/en/exercise/1694/view-base","license":"CC-BY-SA-4.0","author":"daiben"},{"title":"wger: Machine Chest Press","url":"https://wger.de/en/exercise/2627/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-bench-press"},{"type":"regression-of","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"},{"type":"regression-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:plate-loaded-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"A seated compound machine exercise that targets the pectoral muscles, anterior deltoids, and triceps with guided stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Machine Row","kind":"common"},{"text":"Narrow-Grip Machine Row","kind":"common"},{"text":"Seated Close-Grip Machine Row","kind":"common"},{"text":"Remo en maquina agarre estrecho","kind":"regional"},{"text":"Remo maquina agarre estrecho","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1119"},"id":"oec:machine-close-grip-row","instructions":{"setup":["Adjust the seat height so that the close-grip handles are aligned with your lower rib cage or mid-torso.","If the machine has a chest pad, adjust it so your arms are fully extended at the start with the weight stack slightly disengaged.","Sit upright with your feet planted firmly on the floor or footrests, and grasp the narrow handles."],"steps":["Initiate the pull by driving your elbows backward tight against your ribs while retracting your shoulder blades.","Continue pulling until your hands reach the sides of your torso, squeezing your back muscles firmly.","Reverse the motion under control, extending your arms and allowing your scapulae to protract slightly for a full stretch.","Repeat for the desired number of repetitions without letting the weight stack slam between reps."],"breathing":"Exhale as you pull the handles toward your torso; inhale as you return the handles to the starting position.","cues":["Drive the elbows back.","Keep your chest tall.","Pinch your shoulder blades at the finish."],"common_faults":[{"fault":"Leaning back excessively to generate momentum.","correction":"Keep your torso stable and upright, letting the back muscles do the work rather than rocking."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Depress your shoulders and focus on pulling low toward the waist."},{"fault":"Flaring elbows out wide.","correction":"Keep the elbows tucked close to your ribcage to maximize lat recruitment with the close grip."}],"safety":{"precautions":["Maintain control of the weight stack throughout the entire range of motion to avoid sudden strain on the shoulders or spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Close-Grip Row","previous_ids":["oec:remo-maquina-agarre-estrecho"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Remo maquina agarre estrecho","url":"https://wger.de/en/exercise/1119/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"variation-of","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:cable-close-grip-seated-row"},{"type":"substitute-for","target":"oec:machine-seated-row"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"position":"seated","range":"full"},"status":"active","summary":"A seated compound machine exercise targeting the lats and upper back using a narrow grip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Machine Crunch","kind":"common"},{"text":"Machine Ab Crunch","kind":"common"},{"text":"Abdominal Crunch Machine","kind":"common"},{"text":"Crunches on Machine","kind":"common"},{"text":"3008 Klappsitz","kind":"common"},{"text":"3008 Abdominal Crunch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"172,1924"},"id":"oec:machine-crunch","instructions":{"setup":["Adjust the seat height so that your chest rests comfortably against the upper pad and the machine's axis of rotation aligns with your mid-torso.","Sit back firmly into the pad and secure your feet beneath the foot rollers or flat on the footrests.","Grasp the handles lightly to stabilize your upper body without pulling with your arms."],"steps":["Initiate the movement by drawing your ribs down toward your pelvis, curling your spine forward through a full contraction.","Pause briefly at the bottom of the movement while actively squeezing your abdominal muscles.","Control the return as your spine slowly uncurls back to an upright position, resisting the stack without letting the weights slam."],"breathing":"Exhale forcefully as you crunch forward and empty your lungs to deepen the abdominal contraction, then inhale as you slowly return to the upright position.","cues":["Ribs to pelvis","Curl your spine, do not just hinge at the hips","Hands are hooks, do not pull with your arms"],"common_faults":[{"fault":"Hinging purely at the hips with a rigid, flat spine rather than flexing the trunk.","correction":"Focus on actively curling the spine forward vertebra by vertebra to ensure the rectus abdominis does the work."},{"fault":"Yanking on the handles with the arms to generate momentum.","correction":"Maintain a light, relaxed grip and initiate the motion entirely from your core."},{"fault":"Hyperextending the lower back aggressively at the top of each repetition.","correction":"Stop the return once you reach an upright, neutral seated posture before the lower back overextends."}],"safety":{"precautions":["Avoid using excessive loads that force the neck into severe forward flexion or compromise spinal control."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Machine Crunch","previous_ids":["oec:crunches-on-machine","oec:3008-abdominal-crunch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crunches on Machine","url":"https://wger.de/en/exercise/172/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: 3008 Abdominal Crunch","url":"https://wger.de/en/exercise/1924/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:cable-kneeling-crunch"},{"type":"substitute-for","target":"oec:weighted-crunch"}],"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated machine exercise that loads spinal flexion to strengthen and hypertrophy the abdominal muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hammer Strength Decline Chest Press","kind":"brand"},{"text":"Hammerstrength Decline Press","kind":"misspelling"},{"text":"Decline Machine Chest Press","kind":"common"},{"text":"Lever Decline Chest Press","kind":"common"},{"text":"Hammerstrength Decline Chest Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-abdominal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine","selectorized-machine"]]},"external_ids":{"wger":"1831"},"id":"oec:machine-decline-chest-press","instructions":{"setup":["Adjust the seat height so the machine handles sit level with your lower chest.","Sit back firmly against the pad with your head, upper back, and glutes supported.","Plant both feet flat on the floor to provide a stable base.","Grasp the handles with an overhand grip, pull your shoulder blades down and back, and brace your core."],"steps":["Press the handles smoothly forward and downward along the machine's track by extending your elbows.","Continue pressing until your arms are fully extended without hard-locking your elbows.","Squeeze your chest at full extension for a brief moment.","Lower the handles under control, feeling a deep stretch across the lower pectorals, until the handles return near chest level."],"breathing":"Exhale as you press the handles forward; inhale as you control the weight back to the starting position.","cues":["Keep your chest proud and shoulders pinned back.","Press down and through your palms.","Control the descent; do not let the weight slam."],"common_faults":[{"fault":"Protracted, rounded shoulders at lockout.","correction":"Keep your shoulder blades depressed and retracted into the back pad throughout the entire movement."},{"fault":"Seat height set too low or too high.","correction":"Set the seat so the handles align directly with the lower border of your chest, not up near your shoulders."},{"fault":"Flaring the elbows out excessively.","correction":"Tuck your elbows to roughly a 45-degree angle relative to your torso as you press."}],"safety":{"precautions":["Ensure the seat adjustment pin is fully locked before loading weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Decline Chest Press","previous_ids":["oec:hammerstrength-decline-chest-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hammerstrength Decline Chest Press","url":"https://wger.de/en/exercise/1831/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:machine-chest-press"},{"type":"substitute-for","target":"oec:barbell-decline-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-decline-bench-press"},{"type":"regression-of","target":"oec:barbell-decline-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated machine compound press that targets the lower pectoralis fibers along a guided, downward-converging path."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"2634"},"id":"oec:machine-dip-or-triceps-extension","measurement":{"profiles":[{"required":["reps"]}]},"name":"Machine Dip or Triceps Extension","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Machine Dip or Triceps Extension","url":"https://wger.de/en/exercise/2634/view-base","license":"CC-BY-SA-4.0"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Glute Kickback Machine","kind":"common"},{"text":"Machine Glute Extension","kind":"common"},{"text":"Standing Machine Kickback","kind":"common"},{"text":"Glute Kickback (Machine)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1723"},"id":"oec:machine-glute-kickback","instructions":{"setup":["Adjust the machine's chest, abdominal, or arm pads to align your hip joint with the machine's axis of rotation.","Grasp the machine handles firmly and brace your core.","Place the sole of your working foot or the back of your lower thigh securely against the movement pad, with the non-working foot firmly planted on the platform."],"steps":["Brace your abdominals and drive through your heel to push the lever arm straight back into full hip extension.","Pause for a second at peak contraction, focusing on squeezing the working glute.","Lower the weight back to the starting position in a controlled motion without letting the weight stack touch down between reps."],"breathing":"Exhale as you press the pad backward into extension; inhale as you slowly return to the starting position.","cues":["Drive through the heel","Lock your torso in place","Squeeze the glute at the top"],"common_faults":[{"fault":"Hyperextending the lumbar spine at peak extension to gain extra range of motion.","correction":"Brace the abdominals firmly and only extend as far as the hip joint allows without arching the lower back."},{"fault":"Swinging the leg and relying on momentum rather than controlled muscular effort.","correction":"Control the tempo, pause briefly at peak contraction, and use a deliberate 2-to-3 second eccentric return."}],"safety":{"precautions":["Maintain a neutral spine throughout the movement to protect the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Machine Glute Kickback","previous_ids":["oec:glute-kickback-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute Kickback (Machine)","url":"https://wger.de/en/exercise/1723/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"substitute-for","target":"oec:cable-glute-kickback"},{"type":"substitute-for","target":"oec:band-glute-kickback"},{"type":"progression-of","target":"oec:donkey-kick"},{"type":"substitute-for","target":"oec:dumbbell-donkey-kick"}],"setup":{"position":"standing"},"status":"active","summary":"An isolation exercise that targets the gluteus maximus by driving one leg backward against machine resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hack Squat","kind":"common"},{"text":"Hackenschmidt Squat","kind":"common"},{"text":"Leg Press on Hackenschmidt Machine","kind":"misspelling"},{"text":"Sled Hack Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["extension","flexion"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["hack-squat-machine"]]},"external_ids":{"wger":"375"},"id":"oec:machine-hack-squat","instructions":{"setup":["Position your back and head firmly against the angled back pad with your shoulders positioned snugly under the shoulder pads.","Place your feet on the platform roughly shoulder-width apart, with toes angled slightly outward.","Extend your legs to lift the carriage off the stops and disengage the safety release handles."],"steps":["Inhale, brace your core, and smoothly lower the carriage by bending your knees and hips.","Descend until your thighs reach at least parallel to the footplate, or as deep as your hip mobility allows without your lower back rounding off the pad.","Drive through your whole foot, extending your knees and hips to return to the starting position without forcefully hyperextending your knees at the top."],"breathing":"Inhale and brace your core during the descent, and exhale forcefully as you drive through the sticking point on the ascent.","cues":["Keep lower back glued to the pad","Drive through the midfoot and heel","Track knees in line with toes"],"common_faults":[{"fault":"Allowing the lower back or pelvis to lift off the back pad at the bottom of the movement.","correction":"Limit the depth of the squat to what your active mobility allows and keep the pelvis anchored against the pad."},{"fault":"Lifting the heels off the footplate during the descent.","correction":"Move your feet slightly higher on the platform or focus on driving pressure through the whole foot."},{"fault":"Violently locking out the knees at the top of each rep.","correction":"Stop just short of complete knee hyperextension to keep continuous tension on the quadriceps and protect the joint."}],"safety":{"precautions":["Ensure the safety catches are properly set to prevent the sled from bottoming out dangerously in case of muscle failure.","Re-engage the safety catch handles before stepping out of the machine."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Hack Squat","previous_ids":["oec:leg-press-on-hackenschmidt-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Press on Hackenschmidt Machine","url":"https://wger.de/en/exercise/375/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:hack-squat"},{"type":"substitute-for","target":"oec:barbell-hack-squat"},{"type":"substitute-for","target":"oec:leg-press"}],"setup":{"load_position":"back","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based squat variation performed on an angled sled with shoulder pads and back support, heavily loading the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Hip Abduction","kind":"common"},{"text":"Seated Machine Hip Abduction","kind":"common"},{"text":"Hip Abductor Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"piriformis","role":"synergist"}],"joints":[{"joint":"hip","actions":["abduction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1672,1748"},"id":"oec:machine-hip-abduction","instructions":{"setup":["Sit upright in the machine with your back firmly against the backrest.","Adjust the thigh pads so they rest comfortably against the outside of your knees or lower thighs.","Place your feet on the foot pegs and grip the side handles for upper-body stability."],"steps":["Push your thighs outward against the pads by contracting your outer hips.","Continue spreading your legs until you reach full hip abduction.","Hold the fully open position briefly while squeezing your glutes.","Slowly return your legs to the starting position under control, stopping just before the weight stack touches down."],"breathing":"Exhale as you push your legs outward; inhale as you slowly return to the center.","cues":["Drive outward from the knees.","Keep your hips and lower back planted.","Control the eccentric phase without letting the weights slam."],"common_faults":[{"fault":"Using momentum or swinging the upper body forward to move the weight.","correction":"Keep your torso stationary against the pad and move only at the hip joints."},{"fault":"Letting the weight stack crash between repetitions.","correction":"Stop just short of resting the plates to maintain continuous tension on the target muscles."}],"safety":{"precautions":["Adjust the starting width pin to a comfortable stretch that does not force the hips into excessive adduction."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Hip Abduction","previous_ids":["oec:seated-hip-abduction"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Hip Abduction","url":"https://wger.de/en/exercise/1672/view-base","license":"CC-BY-SA-4.0","author":"Iko"},{"title":"wger: Machine Hip Abduction","url":"https://wger.de/en/exercise/1748/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"substitute-for","target":"oec:side-lying-hip-abduction"},{"type":"substitute-for","target":"oec:standing-hip-abduction"},{"type":"substitute-for","target":"oec:supine-hip-abduction"}],"setup":{"position":"seated"},"status":"active","summary":"A seated machine exercise that isolates the outer hips and glutes by spreading the thighs outward against resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Hip Adduction","kind":"common"},{"text":"Hip Adductor Machine","kind":"common"},{"text":"Inner Thigh Machine","kind":"common"},{"text":"Machine Adductor","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"adductor-longus","role":"prime-mover"},{"muscle":"adductor-brevis","role":"prime-mover"},{"muscle":"gracilis","role":"synergist"},{"muscle":"pectineus","role":"synergist"}],"joints":[{"joint":"hip","actions":["adduction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-hip-adduction"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"12"},"id":"oec:machine-hip-adduction","instructions":{"setup":["Sit upright in the adductor machine with your back flat against the backrest.","Adjust the lever to set the leg pads outward to a comfortable, deep groin stretch.","Place the inner side of your knees and lower thighs against the padded levers with your feet resting on the foot supports."],"steps":["Grip the handles at your sides to keep your hips firmly planted in the seat.","Squeeze your knees inward toward each other in a controlled, smooth motion.","Bring the pads together until they lightly touch or achieve full hip adduction.","Pause momentarily at the peak contraction, then slowly reverse the movement under control back to the starting stretch."],"breathing":"Exhale as you squeeze your thighs together; inhale as you slowly return to the widened position.","cues":["Squeeze through your inner thighs","Control the stretch on the way out","Keep your pelvis pinned to the backrest"],"common_faults":[{"fault":"Letting the weight plates crash at the bottom of the movement.","correction":"Maintain continuous muscular tension and stop just before the weight stack touches down."},{"fault":"Setting the machine arms too wide and overstretching the groin tendons.","correction":"Adjust the starting range to a comfortable stretch that allows controlled movement without joint strain."},{"fault":"Using torso momentum or lifting the hips out of the seat to force the pads together.","correction":"Keep your upper body completely still against the back pad and use only the inner thigh musculature."}],"safety":{"precautions":["Warm up thoroughly and avoid excessive initial abduction angles to prevent groin strains."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Hip Adduction","previous_ids":["oec:seated-hip-adduction"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Hip Adduction","url":"https://wger.de/en/exercise/12/view-base","license":"CC-BY-SA-3.0","author":"flori"}]},"relations":[{"type":"substitute-for","target":"oec:cable-hip-adduction"},{"type":"regression-of","target":"oec:copenhagen-plank"}],"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated machine exercise that strengthens the inner thighs by drawing the legs together against resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Glute Drive","kind":"brand"},{"text":"Plate-Loaded Hip Thrust","kind":"common"},{"text":"Hip Thrust Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine","selectorized-machine"]]},"external_ids":{"wger":"1528"},"id":"oec:machine-hip-thrust","instructions":{"setup":["Sit on the machine seat with your upper back resting firmly against the padded backrest.","Fasten the padded belt or lower the lap bar securely across your hip crease, ensuring it is snug and centered.","Place your feet flat on the footplate roughly shoulder-width apart, toes pointing slightly outward so your shins will be roughly vertical at full extension."],"steps":["Drive through your heels and extend your hips upward to lift the load off the safety stops.","Disengage the machine's safety release lever while holding full hip extension.","Lower your hips under control by flexing at the hips until you achieve a deep stretch in the glutes, keeping your ribcage down and chin tucked.","Drive through the feet and thrust upward until your hips are fully extended and your thighs are in line with your torso.","Pause for a brief second at the top, squeezing your glutes firmly before beginning the next repetition.","At the end of the set, re-engage the safety mechanism at lockout and carefully lower the weight onto the stops."],"breathing":"Inhale as you lower your hips, and exhale forcefully as you drive up into full hip extension.","cues":["Drive through the midfoot and heel.","Keep your chin tucked and ribs down.","Lock out with your glutes, not your lower back."],"common_faults":[{"fault":"Hyperextending the lumbar spine at the top of the movement.","correction":"Focus on posterior pelvic tilt at lockout; squeeze the glutes and keep the ribcage pinned down without overarching the lower back."},{"fault":"Feet placed too far forward or too close to the body.","correction":"Adjust foot placement so your knees form approximately a 90-degree angle when your hips reach full lockout."},{"fault":"Knees caving inward during the upward thrust.","correction":"Actively track your knees in line with your toes throughout the entire range of motion."}],"safety":{"precautions":["Ensure the safety lock mechanism is fully functional and practice engaging it before loading heavy weights.","Fasten the strap tightly across the pelvic crease, avoiding direct pressure on the soft abdomen."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Hip Thrust","previous_ids":["oec:glute-drive"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Glute Drive","url":"https://wger.de/en/exercise/1528/view-base","license":"CC-BY-SA-4.0","author":"schweezer"}]},"relations":[{"type":"variation-of","target":"oec:barbell-hip-thrust"},{"type":"substitute-for","target":"oec:barbell-hip-thrust"},{"type":"substitute-for","target":"oec:dumbbell-hip-thrust"},{"type":"progression-of","target":"oec:glute-bridge"}],"setup":{"load_position":"hip","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-guided hip extension exercise performed against a padded belt or lap bar to target the glutes with stable spinal support."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Machine Chest Press","kind":"common"},{"text":"Machine Incline Bench Press","kind":"common"},{"text":"Plate-Loaded Incline Chest Press","kind":"common"},{"text":"LeverEdge Machine Incline Press","kind":"brand"},{"text":"Legend Incline Bench Press","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1773,2632"},"id":"oec:machine-incline-chest-press","instructions":{"setup":["Adjust the seat height so the handles align across the upper chest, just below clavicle level.","Sit back firmly against the back pad with your feet flat on the floor.","Grasp the handles with an overhand grip, retract your shoulder blades, and push your chest up."],"steps":["Press the handles upward and forward along the machine's fixed track until your arms are extended without forcefully locking your elbows.","Pause briefly at full extension while maintaining tension across the upper pectorals.","Lower the handles under control, feeling a deep stretch across the upper chest as the weight approaches the starting position.","Stop just before the weight stack or stop-pegs touch down, then begin the next repetition."],"breathing":"Inhale as you lower the weight toward your chest; exhale forcefully as you press outward.","cues":["Drive through your upper chest","Keep your shoulders pinned to the pad","Control the descent"],"common_faults":[{"fault":"Setting the seat too low or high, placing excessive stress on the anterior shoulder capsule.","correction":"Adjust the seat so the handles sit level with the upper portion of your sternum at the bottom of the movement."},{"fault":"Protracting the shoulders forward off the pad at lockout.","correction":"Keep your shoulder blades retracted and depressed against the backrest throughout the entire set."},{"fault":"Bouncing the weight off the bottom stops.","correction":"Reverse the motion smoothly just before the machine bottoms out to maintain muscular tension."}],"safety":{"precautions":["Ensure seat pins and locking mechanisms are fully engaged before loading weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Incline Chest Press","previous_ids":["oec:legend-incline-bench-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Legend Incline Bench Press","url":"https://wger.de/en/exercise/1773/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Machine Incline Chest Press","url":"https://wger.de/en/exercise/2632/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:machine-chest-press"},{"type":"substitute-for","target":"oec:barbell-incline-bench-press"},{"type":"regression-of","target":"oec:barbell-incline-bench-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-bench-press"},{"type":"substitute-for","target":"oec:smith-machine-incline-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated"},"status":"active","summary":"An upper-body pressing exercise performed on an incline machine to build the clavicular head of the chest, shoulders, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leverage Machine Iso Row","kind":"common"},{"text":"Leverage Iso Row","kind":"common"},{"text":"Plate-Loaded Iso-Lateral Row","kind":"common"},{"text":"Hammer Strength Row","kind":"brand"},{"text":"Iso-Lateral Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine","selectorized-machine"]]},"external_ids":{"wger":"380"},"id":"oec:machine-iso-lateral-row","instructions":{"setup":["Adjust the seat height so that the chest pad sits comfortably against your sternum and the handles align with your lower chest.","Sit facing the pad with your feet planted firmly on the floor or machine footrests.","Reach forward and take a secure grip on the handles with your arms fully extended and torso braced against the chest pad."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows straight back alongside your ribcage.","Continue pulling until your elbows pass your torso, squeezing your back muscles firmly at full contraction.","Pause momentarily at peak contraction without letting your chest pull away from the pad.","Lower the weight smoothly under control, allowing your arms to extend fully and your shoulder blades to protract into a complete stretch."],"breathing":"Exhale as you pull the handles toward your torso and inhale as you return to full extension.","cues":["Drive with the elbows.","Keep your chest glued to the pad.","Squeeze your shoulder blades together at the finish."],"common_faults":[{"fault":"Leaning back and lifting the chest off the support pad to use momentum.","correction":"Keep your sternum pressed firmly into the pad throughout the entire repetition."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Actively depress your shoulder blades away from your ears before and during the rowing motion."},{"fault":"Cutting the range of motion short at either the stretch or contraction.","correction":"Allow your shoulder blades to wrap around your ribs at full extension, and pull until your elbows pass your torso."}],"safety":{"precautions":["Ensure the seat pin is fully locked in place before loading weight.","Control the eccentric phase to avoid letting the weight stack or lever arms slam onto the stops."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-side","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Iso-Lateral Row","previous_ids":["oec:leverage-machine-iso-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leverage Machine Iso Row","url":"https://wger.de/en/exercise/380/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A chest-supported machine compound pull that targets the lats, mid-back, and biceps with independent arm movement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lever Lat Pulldown","kind":"common"},{"text":"Seated Machine Lat Pulldown","kind":"common"},{"text":"Hammer Strength Lat Pulldown","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"2631"},"id":"oec:machine-lat-pulldown","instructions":{"setup":["Adjust the seat height and thigh pads so your thighs fit snugly beneath the support with feet flat on the floor.","Reach up and grasp the machine handles firmly with an overhand grip.","Sit upright with your chest lifted, core braced, and arms extended overhead."],"steps":["Initiate the movement by depressing your shoulder blades and driving your elbows down toward your ribs.","Pull smoothly until your hands reach approximately chin or upper-chest level.","Pause momentarily at peak contraction while squeezing your lat muscles.","Extend your arms with control to return the handles to the starting overhead position."],"breathing":"Exhale as you pull the handles downward; inhale as you return them to the top.","cues":["Lead with the elbows, not the hands.","Keep your chest tall.","Control the ascent to full stretch."],"common_faults":[{"fault":"Excessive backward leaning to gain momentum.","correction":"Keep the torso upright or with a slight, fixed arch in the thoracic spine throughout the entire repetition."},{"fault":"Shrugging the shoulders upward during the pull.","correction":"Actively depress the shoulder blades down and back before bending the elbows."},{"fault":"Cutting the eccentric range of motion short.","correction":"Allow the machine arms to travel all the way up until the lats are fully lengthened."}],"safety":{"precautions":["Ensure the thigh support is securely locked in place before loading significant weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Lat Pulldown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Machine Lat Pulldown","url":"https://wger.de/en/exercise/2631/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:plate-loaded-lat-pulldown"},{"type":"substitute-for","target":"oec:pull-up"},{"type":"regression-of","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"pronated"},"position":"seated","range":"full"},"status":"active","summary":"A seated compound machine exercise that develops back width and upper-arm pulling strength through guided vertical pulling."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Machine Lateral Raise","kind":"common"},{"text":"Lever Lateral Raise","kind":"common"},{"text":"Machine Side Raise","kind":"common"},{"text":"Machine Side Lateral Raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1654,1744"},"id":"oec:machine-lateral-raise","instructions":{"setup":["Adjust the seat height so your shoulder joints align directly with the machine's pivot axis.","Sit with your chest against the chest pad or back against the backrest according to the machine design.","Position your upper arms or forearms flush against the padded levers and grip the handles lightly."],"steps":["Raise your elbows out to the sides in a smooth arc until your upper arms are roughly parallel to the floor.","Pause briefly at the top to emphasize peak contraction in the lateral deltoids.","Lower the arms under control back to the starting position without letting the weight stack touch down between reps."],"breathing":"Exhale as you raise your arms out to the sides; inhale as you lower the weight back down.","cues":["Lead with the elbows, not the hands.","Keep shoulders depressed and avoid shrugging.","Control the descent."],"common_faults":[{"fault":"Excessive shrugging at the top of the movement.","correction":"Keep your shoulder blades depressed and focus on abduction at the shoulder joint rather than elevating your traps."},{"fault":"Misaligned seat height relative to the machine axis.","correction":"Align the center of your shoulder joints directly with the machine's rotational pivot point before starting."},{"fault":"Using torso momentum to swing the weight up.","correction":"Keep your chest firmly supported against the pad and execute the repetition with strict control."}],"safety":{"precautions":["Avoid raising your elbows significantly above shoulder level if you experience anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Lateral Raise","previous_ids":["oec:machine-side-lateral-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Machine Lateral Raise","url":"https://wger.de/en/exercise/1654/view-base","license":"CC-BY-SA-4.0","author":"roneydya"},{"title":"wger: Machine Side Lateral Raises","url":"https://wger.de/en/exercise/1744/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:seated-dumbbell-lateral-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"A seated or standing isolation exercise using a dedicated machine to target the lateral deltoids through guided shoulder abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Triceps on Machine","kind":"common"},{"text":"Seated Overhead Triceps Extension Machine","kind":"common"},{"text":"Machine Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"661"},"id":"oec:machine-overhead-triceps-extension","instructions":{"setup":["Adjust the seat height so the machine's axis of rotation aligns with your elbow joints.","Sit back firmly against the backrest with your feet planted flat on the floor.","Reach overhead and grasp the handles with a firm, secure grip, positioning your elbows pointed forward."],"steps":["Keeping your upper arms stationary, extend your elbows to push the handles upward until your arms are nearly fully extended.","Pause briefly at peak contraction without aggressively locking out your elbows.","Lower the weight with control by flexing your elbows back to the starting stretch position."],"breathing":"Exhale as you extend your elbows to press upward; inhale as you lower the weight back down under control.","cues":["Keep your upper arms locked in place.","Extend through the triceps, not by flaring the elbows.","Control the descent for a full triceps stretch."],"common_faults":[{"fault":"Flaring the elbows out excessively during extension.","correction":"Keep elbows pointed forward and aligned with the machine handles."},{"fault":"Swinging the torso or moving the upper arms to create momentum.","correction":"Keep your back firmly pressed against the pad and move only at the elbow joint."},{"fault":"Hyperextending or violently slamming the elbows into full lockout.","correction":"Stop just short of complete bone-on-bone lockout to maintain muscular tension."}],"safety":{"precautions":["Do not allow the handles to yank your arms back past a comfortable range of shoulder flexion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Overhead Triceps Extension","previous_ids":["oec:triceps-on-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Triceps on Machine","url":"https://wger.de/en/exercise/661/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:dumbbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:single-arm-cable-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"A seated machine isolation exercise that targets the triceps brachii through elbow extension in an overhead position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Preacher Curl Machine","kind":"common"},{"text":"Seated Machine Preacher Curl","kind":"common"},{"text":"Biceps Curl Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion","pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"2633"},"id":"oec:machine-preacher-curl","instructions":{"setup":["Adjust the seat height so that when seated, the tops of the arm pads fit comfortably under your armpits and your elbows align with the machine's axis of rotation.","Sit down, rest the backs of your upper arms flat against the pad, and grasp the handles with an underhand grip."],"steps":["Curl the handles upward by flexing your elbows while keeping your upper arms pinned to the pad.","Squeeze your biceps at full contraction without lifting your elbows off the surface.","Lower the handles under control back to the starting position until your arms are nearly fully extended."],"breathing":"Exhale as you curl the weight up, and inhale as you lower it down under control.","cues":["Keep elbows glued to the pad","Do not hyperextend at the bottom","Control the descent"],"common_faults":[{"fault":"Lifting the elbows or shoulders off the pad to gain leverage.","correction":"Reduce the load and keep your chest upright with your triceps firmly planted against the pad throughout the movement."},{"fault":"Letting the weight stack slam at the bottom of the rep.","correction":"Maintain muscular tension through the full range of motion and stop just short of an uncontrolled lockout."}],"safety":{"precautions":["Avoid aggressive or ballistic extension at the bottom of the movement to protect the distal biceps tendon."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Preacher Curl","previous_ids":["oec:preacher-curl-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Preacher Curl Machine","url":"https://wger.de/en/exercise/2633/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:ez-bar-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-preacher-curl"},{"type":"variation-of","target":"oec:machine-biceps-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated"},"status":"active","summary":"A machine-based elbow flexion exercise that stabilizes the upper arms on an angled pad to isolate the biceps brachii and brachialis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pullover Machine","kind":"common"},{"text":"Seated Machine Pullover","kind":"common"},{"text":"Nautilus Pullover","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull","vertical-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1384"},"id":"oec:machine-pullover","instructions":{"setup":["Adjust the seat height so that the axis of rotation of the machine aligns directly with your shoulder joints.","Fasten the seatbelt if the machine is equipped with one to keep your hips anchored.","Depress the foot pedal to bring the arm pads forward within reach.","Rest the backs of your triceps and elbows firmly against the pads, lightly grasping the handles with a relaxed grip.","Release the foot pedal smoothly to transfer the load onto your upper body."],"steps":["Initiate the movement by driving your elbows down and back in an arc toward your ribs.","Continue pulling until your elbows reach your sides and your lats fully contract.","Pause momentarily at peak contraction without letting your chest collapse.","Slowly reverse the motion under control, allowing your elbows to travel overhead until you feel a comfortable stretch in the lats."],"breathing":"Exhale as you drive your elbows down to contract the lats, and inhale steadily as you return to the overhead stretch.","cues":["Drive with the elbows, not the hands","Keep your hips down on the seat","Control the stretch overhead"],"common_faults":[{"fault":"Gripping the handles excessively tight and pulling with the forearms and biceps.","correction":"Focus the pressure through your elbows against the pads and keep the hands relaxed."},{"fault":"Allowing the hips or lower back to lift off the seat during the pull.","correction":"Tighten the seatbelt, brace your core, and keep your pelvis anchored against the pad."},{"fault":"Seat height misaligned with the machine's pivot point.","correction":"Adjust the seat so the center of your shoulder joints lines up directly with the machine's rotational axis."}],"safety":{"precautions":["Do not allow the machine to pull your shoulders past an active, pain-free range of motion overhead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Pullover","previous_ids":["oec:pullover-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pullover Machine","url":"https://wger.de/en/exercise/1384/view-base","license":"CC-BY-SA-4.0","author":"Paul@Chemistry"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-pullover"},{"type":"substitute-for","target":"oec:dumbbell-pullover"},{"type":"substitute-for","target":"oec:cable-straight-arm-pulldown"},{"type":"substitute-for","target":"oec:cable-incline-pullover"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated","range":"full"},"status":"active","summary":"A machine-based upper body exercise that isolates the latissimus dorsi through guided shoulder extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Butterfly Reverse","kind":"common"},{"text":"Reverse Pec Deck","kind":"common"},{"text":"Reverse Pec Deck Fly","kind":"common"},{"text":"Machine Rear Delt Fly","kind":"common"},{"text":"Seated Reverse Fly Machine","kind":"common"},{"text":"Pec deck rear delt fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"139,1775"},"id":"oec:machine-reverse-fly","instructions":{"setup":["Adjust the machine handles fully back so they start in front of you.","Set the seat height so that your hands grip the handles at or slightly below shoulder level.","Sit facing the chest pad with your torso firmly supported and feet flat on the floor.","Grasp the handles with a neutral or pronated grip and maintain a slight, fixed bend in your elbows."],"steps":["Pull the handles out and back in a wide arc using your rear deltoids.","Continue horizontally until your upper arms are in line with your torso, pausing briefly at peak contraction.","Slowly reverse the motion under control, returning the handles to the starting position without letting the weight stack slam."],"breathing":"Exhale as you pull the handles outward and inhale as you return to the starting position.","cues":["Lead with your elbows.","Keep your chest glued to the pad.","Do not shrug your shoulders upward."],"common_faults":[{"fault":"Excessively bending and extending the elbows during the movement.","correction":"Lock a slight bend in your elbows at the start and keep the angle constant throughout the entire repetition."},{"fault":"Shrugging the shoulders toward the ears.","correction":"Depress your shoulder blades and keep your neck relaxed to keep tension on the rear delts rather than the upper traps."},{"fault":"Arching the lower back and pulling the chest off the pad to heave the weight.","correction":"Lower the weight and maintain firm contact between your sternum and the chest support."}],"safety":{"precautions":["Do not overextend your shoulders past the plane of your torso, as this places unnecessary stress on the front shoulder capsule."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Reverse Fly","previous_ids":["oec:butterfly-reverse","oec:pec-deck-rear-delt-fly"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly Reverse","url":"https://wger.de/en/exercise/139/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Pec deck rear delt fly","url":"https://wger.de/en/exercise/1775/view-base","license":"CC-BY-SA-4.0","author":"eufvksruh"}]},"relations":[{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:standing-cable-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"regression-of","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-seated-rear-delt-raise"},{"type":"substitute-for","target":"oec:single-arm-cable-rear-delt-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated","range":"full"},"status":"active","summary":"A seated machine isolation exercise targeting the posterior deltoids and upper back musculature through horizontal shoulder abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Calf Raise","kind":"common"},{"text":"Sitting Calf Raise","kind":"common"},{"text":"Seated Machine Calf Raise","kind":"common"},{"text":"Sitting Calf Raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine","selectorized-machine"]]},"external_ids":{"wger":"590,2628"},"id":"oec:machine-seated-calf-raise","instructions":{"setup":["Sit on the machine and position the balls of your feet on the lower foot platform with your heels hanging off the edge.","Adjust the thigh pad so it rests comfortably across the lower portion of your thighs, just above your knees.","Disengage the safety latch by lifting your heels slightly and moving the lever out of the way."],"steps":["Lower your heels in a slow, controlled manner until you feel a deep stretch in your calves.","Pause briefly at the bottom to eliminate elastic bounce.","Drive through the balls of your feet to press your heels as high as possible into full plantarflexion.","Squeeze your calves at the peak contraction for a second before descending into the next repetition."],"breathing":"Exhale as you press upward onto the balls of your feet; inhale as you lower your heels into the stretch.","cues":["Push straight through the big toe","Pause at the bottom stretch","Full extension at the top"],"common_faults":[{"fault":"Bouncing out of the bottom of the movement using the Achilles tendon reflex rather than muscular force.","correction":"Pause for one to two seconds at the bottom of each rep to remove the stretch reflex."},{"fault":"Cutting the range of motion short at either the top or bottom.","correction":"Lower the heels completely for a full stretch and push up until the ankles are fully extended."}],"safety":{"precautions":["Ensure the thigh pad is securely locked before dismounting at the end of the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Seated Calf Raise","previous_ids":["oec:sitting-calf-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sitting Calf Raises","url":"https://wger.de/en/exercise/590/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Machine Seated Calf Raise","url":"https://wger.de/en/exercise/2628/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-seated-calf-raise"}],"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated isolation exercise that targets the soleus muscle by performing ankle plantarflexion against a padded knee lever."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Row (Machine)","kind":"common"},{"text":"Seated Machine Row","kind":"common"},{"text":"Chest-Supported Machine Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1725"},"id":"oec:machine-seated-row","instructions":{"setup":["Adjust the seat height so the handles align with the middle of your torso.","Adjust the chest pad so you can reach the handles with arms fully extended while maintaining a tall, upright posture.","Sit firmly on the seat with your chest against the pad and your feet flat on the footrests or floor.","Grasp the handles firmly with your preferred grip."],"steps":["Initiate the pull by retracting your shoulder blades and driving your elbows backward.","Continue pulling until your hands approach your ribcage, keeping your chest pressed against the support pad.","Pause briefly at peak contraction, fully squeezing the upper back muscles.","Slowly reverse the movement by extending your arms and allowing your shoulder blades to protract under control.","Stop just before the weight stack touches down to maintain tension between repetitions."],"breathing":"Exhale as you pull the handles toward your torso, and inhale as you return the weight to the starting position.","cues":["Lead with your elbows.","Keep your chest glued to the pad.","Pinch your shoulder blades together at the finish."],"common_faults":[{"fault":"Leaning back and pulling the chest off the pad.","correction":"Keep your sternum in continuous contact with the chest pad to isolate the upper back and prevent momentum."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Depress your shoulders and think about pulling down and back rather than upward."},{"fault":"Cutting the range of motion short at extension.","correction":"Allow the arms to fully extend and the scapulae to glide forward slightly before starting the next rep."}],"safety":{"precautions":["Do not let the weight stack slam at the end of the eccentric phase."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Seated Row","previous_ids":["oec:seated-row-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Row (Machine)","url":"https://wger.de/en/exercise/1725/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"relations":[{"type":"substitute-for","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:t-bar-row"},{"type":"substitute-for","target":"oec:barbell-seal-row"},{"type":"regression-of","target":"oec:barbell-bent-over-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"A machine-based horizontal pull that targets the latissimus dorsi, upper back, and biceps with chest support."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Diagonal Shoulder Press","kind":"common"},{"text":"Seated Machine Shoulder Press","kind":"common"},{"text":"Machine Overhead Press","kind":"common"},{"text":"Leverage Shoulder Press","kind":"brand"},{"text":"Shoulder Press, on Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"193,543"},"id":"oec:machine-shoulder-press","instructions":{"setup":["Adjust the seat height so the machine handles sit roughly level with your chin or mid-neck.","Sit back firmly against the back pad with your feet flat on the floor.","Grasp the handles with an overhand or neutral grip, keeping your wrists neutral and elbows positioned slightly in front of your body."],"steps":["Press the handles upward and slightly diagonally along the guided path until your arms are extended without forcefully locking out your elbows.","Pause briefly at the top while maintaining tension across your shoulders.","Lower the handles under control until your hands return to roughly ear height before beginning the next repetition."],"breathing":"Inhale as you lower the weight toward your shoulders, and exhale as you press overhead.","cues":["Keep your upper back pinned to the pad","Drive straight up through the handles","Control the descent, don't let the stack slam"],"common_faults":[{"fault":"Excessively arching the lower back to turn the movement into an incline chest press.","correction":"Keep your glutes and upper back firmly against the pad and brace your abdominals throughout the press."},{"fault":"Setting the seat too low, forcing the shoulders into extreme, uncomfortable abduction at the start.","correction":"Raise the seat so the handles align between shoulder and chin level at the bottom."}],"safety":{"precautions":["Use the machine foot pedal if available to bring the handles into starting position safely."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Shoulder Press","previous_ids":["oec:diagonal-shoulder-press","oec:shoulder-press-on-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Diagonal Shoulder Press","url":"https://wger.de/en/exercise/193/view-base","license":"CC-BY-SA-4.0","author":"oboema"},{"title":"wger: Shoulder Press, on Machine","url":"https://wger.de/en/exercise/543/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"regression-of","target":"oec:barbell-overhead-press"},{"type":"regression-of","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-press"},{"type":"substitute-for","target":"oec:smith-machine-shoulder-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated"},"status":"active","summary":"A seated compound machine exercise targeting the anterior deltoids and triceps along a fixed pressing path."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Bends on Machine","kind":"common"},{"text":"Machine Lateral Flexion","kind":"common"},{"text":"Selectorized Side Bend","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["lateral-flexion"]},{"joint":"thoracic-spine","actions":["lateral-flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["lateral-flexion"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"556"},"id":"oec:machine-side-bend","instructions":{"setup":["Adjust the machine seat height so your waist aligns with the machine's axis of rotation.","Sit upright with your back flat against the backrest and secure your lower body with the thigh pads or foot supports.","Position the upper-torso resistance pad against the side of your chest or shoulders, depending on machine design.","Grasp the machine handles lightly to stabilize your upper body without pulling with your arms."],"steps":["Initiate the movement by laterally flexing your spine directly to the side against the resistance pad.","Contract your obliques at the peak of lateral flexion for a brief pause.","Slowly reverse the movement under control, returning to an upright neutral spine.","Complete all repetitions for one side before adjusting or turning to train the opposite side."],"breathing":"Exhale as you laterally flex against the pad; inhale as you slowly return to the upright starting position.","cues":["Crunch your ribs toward your hip.","Move strictly sideways in a single plane.","Control the return and do not let the weights slam."],"common_faults":[{"fault":"Rotating the torso instead of laterally flexing.","correction":"Keep your chest and hips facing straight ahead; focus strictly on bending side-to-side."},{"fault":"Using the arms to pull or push the machine handles.","correction":"Hold the handles loosely purely for stability; let your trunk musculature do the work."},{"fault":"Using excessive momentum or bouncing the weight stack.","correction":"Perform the movement slowly with a deliberate pause at peak lateral contraction."}],"safety":{"precautions":["Avoid overextending your lateral range of motion beyond comfortable active flexibility."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Machine Side Bend","previous_ids":["oec:side-bends-on-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Bends on Machine","url":"https://wger.de/en/exercise/556/view-base","license":"CC-BY-SA-3.0","author":"klabautermann"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-side-bend"},{"type":"substitute-for","target":"oec:dumbbell-side-bend"}],"setup":{"position":"seated"},"status":"active","summary":"A machine-based lateral trunk flexion exercise that isolates the obliques and quadratus lumborum."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Calf Raise","kind":"common"},{"text":"Standing Machine Calf Raise","kind":"common"},{"text":"Standing Calf Raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"synergist"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"622"},"id":"oec:machine-standing-calf-raise","instructions":{"setup":["Adjust the shoulder pads so that you must slightly bend your knees to step underneath them.","Place the balls of your feet on the edge of the foot block with your heels hanging off.","Straighten your knees to lift the weight stack, disengage the safety lever if present, and align your torso vertically with a braced core."],"steps":["Lower your heels smoothly below the level of the block until you feel a deep stretch in your calves.","Pause briefly at the bottom to eliminate the stretch-shortening reflex.","Drive through the balls of your feet to press upward into full plantarflexion, lifting your heels as high as possible.","Squeeze your calves at the peak contraction for one to two seconds before lowering under control."],"breathing":"Exhale as you press onto your toes; inhale as you lower your heels into the stretch.","cues":["Drive through the big toes.","Keep knees extended but unlocked.","Pause at the bottom, squeeze at the top."],"common_faults":[{"fault":"Bouncing out of the bottom position using the Achilles tendon reflex instead of muscular effort.","correction":"Incorporate a deliberate one-second pause at the bottom of each repetition."},{"fault":"Bending and extending the knees to turn the movement into a squat-assist.","correction":"Keep your knees held in a fixed, nearly straight position throughout the entire set."},{"fault":"Cutting the range of motion short at either the stretch or the peak contraction.","correction":"Use a load that permits full ankle dorsiflexion and complete elevation onto the balls of your feet."}],"safety":{"precautions":["Ensure your footwear provides reliable traction on the edge of the foot block to prevent slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Standing Calf Raise","previous_ids":["oec:standing-calf-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Calf Raises","url":"https://wger.de/en/exercise/622/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:dumbbell-standing-calf-raise"},{"type":"substitute-for","target":"oec:hack-squat-calf-raise"},{"type":"substitute-for","target":"oec:leg-press-calf-raise"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An ankle isolation exercise performed on a dedicated machine to build the calves through loaded plantarflexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Leg Curl","kind":"common"},{"text":"Standing Hamstring Curl","kind":"common"},{"text":"Machine Standing Hamstring Curl","kind":"common"},{"text":"Single-Leg Standing Leg Curl","kind":"common"},{"text":"Leg Curls (standing)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"gracilis","role":"synergist"},{"muscle":"sartorius","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"367"},"id":"oec:machine-standing-leg-curl","instructions":{"setup":["Adjust the machine so the knee of your working leg aligns with the machine's axis of rotation.","Position the lower leg pad comfortably against the back of your working calf or just below the Achilles tendon.","Stand upright facing the machine with the front of your thighs supported by the thigh pad and grasp the handles for stability."],"steps":["Brace your core and keep your hips pressed gently forward against the support pad.","Curl the working leg upward by bending your knee as far as comfortable through a full range of motion.","Squeeze your hamstring forcefully at peak contraction for a brief pause.","Lower the weight smoothly under control back to the starting position without allowing the weight stack to slam."],"breathing":"Exhale as you curl the pad toward your glutes, and inhale as you lower the weight back down.","cues":["Keep your hips pinned to the pad.","Drive your heel to your glute.","Control the descent."],"common_faults":[{"fault":"Flexing forward at the hips to swing the weight up.","correction":"Maintain an upright torso and keep your pelvis pressed steadily against the thigh support pad throughout the set."},{"fault":"Rushing the eccentric phase and letting the weight drop.","correction":"Lower the leg slowly over two to three seconds to maintain constant muscular tension."}],"safety":{"precautions":["Ensure the pivot point of the machine is aligned directly with your knee joint to prevent excess shearing forces."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Machine Standing Leg Curl","previous_ids":["oec:leg-curls-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Curls (standing)","url":"https://wger.de/en/exercise/367/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:lying-leg-curl"},{"type":"substitute-for","target":"oec:seated-leg-curl"}],"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral isolation exercise that targets the hamstrings through knee flexion on a standing leg curl machine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rotary Torso Machine","kind":"common"},{"text":"Rotary Torso","kind":"common"},{"text":"Machine Trunk Rotation","kind":"common"},{"text":"Seated Rotary Torso","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["rotation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["rotation"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1374"},"id":"oec:machine-torso-rotation","instructions":{"setup":["Adjust the seat height so that your chest or back pads align comfortably with your mid-torso.","Set the range-of-motion pin to your starting side, allowing a comfortable rotational stretch without straining.","Sit upright, brace your lower body against the thigh or knee pads, and lightly grip the handles."],"steps":["Engage your abdominal wall and brace your core.","Smoothly rotate your torso across the centerline by contracting your obliques.","Pause momentarily at the peak contraction without twisting your hips.","Return under control to the starting position before the weight stack touches down."],"breathing":"Exhale forcefully as you rotate against the resistance, and inhale smoothly as you return to the starting position.","cues":["Turn from the ribs, not the arms","Lock your hips down","Control the return"],"common_faults":[{"fault":"Pulling or pushing through the arms and shoulders instead of rotating the core","correction":"Relax the grip and focus on initiating and driving the movement entirely through the oblique muscles."},{"fault":"Allowing the hips and pelvis to slide or twist on the seat","correction":"Firmly anchor your knees and pelvis against the pads to keep rotation localized to the torso."},{"fault":"Using momentum and letting the weight slam back","correction":"Select a moderate load and perform slow, controlled repetitions with an emphatic pause at peak rotation."}],"safety":{"precautions":["Avoid using excessive loads or ballistic momentum to minimize shear stress on the lumbar spine.","Do not force rotation past a comfortable active range of motion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Machine Torso Rotation","previous_ids":["oec:rotary-torso-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rotary Torso Machine","url":"https://wger.de/en/exercise/1374/view-base","license":"CC-BY-SA-4.0","author":"6LXBO"}]},"relations":[{"type":"substitute-for","target":"oec:cable-seated-trunk-rotation"},{"type":"variation-of","target":"oec:cable-seated-trunk-rotation"},{"type":"substitute-for","target":"oec:cable-woodchop"},{"type":"progression-of","target":"oec:seated-thoracic-rotation"}],"setup":{"position":"seated"},"status":"active","summary":"A seated machine exercise targeting the obliques through guided trunk rotation against resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Remo maquina agarre estrecho supino","kind":"regional"},{"text":"Machine Close-Grip Underhand Row","kind":"common"},{"text":"Machine Reverse-Grip Row","kind":"common"},{"text":"Underhand Machine Row","kind":"common"},{"text":"Close-Grip Supinated Machine Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1120"},"id":"oec:machine-underhand-close-grip-row","instructions":{"setup":["Adjust the seat height so that your chest rests comfortably against the upper chest pad.","Sit facing the machine and plant your feet firmly on the footplates or floor.","Reach forward and take a close, underhand grip on the handles with palms facing upward."],"steps":["Keep your chest braced firmly against the pad and pull your shoulders down and back.","Drive your elbows backward tight along your ribcage, pulling the handles toward your lower abdomen.","Squeeze your lats and mid-back at the end of the range of motion for a brief pause.","Lower the weight smoothly by extending your arms forward until your lats are fully stretched."],"breathing":"Exhale as you pull the handles toward your torso, and inhale as you return them to the starting position.","cues":["Lead with your elbows.","Keep elbows tight to your sides.","Stay glued to the chest pad."],"common_faults":[{"fault":"Flaring the elbows outward.","correction":"Keep your elbows tucked close to your torso throughout the pull to emphasize the lats."},{"fault":"Excessively leaning back and pulling your chest off the pad.","correction":"Maintain constant, firm contact with the chest pad to prevent using momentum."},{"fault":"Shrugging the shoulders upward.","correction":"Depress your shoulder blades down and back before starting the row."}],"safety":{"precautions":["Do not allow the weight stack to slam down at the bottom of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Underhand Close-Grip Row","previous_ids":["oec:remo-maquina-agarre-estrecho-supino"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Remo maquina agarre estrecho supino","url":"https://wger.de/en/exercise/1120/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"variation-of","target":"oec:machine-close-grip-row"},{"type":"variation-of","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:barbell-reverse-grip-row"},{"type":"substitute-for","target":"oec:cable-close-grip-seated-row"}],"setup":{"grip":{"orientation":"supinated","width":"narrow"},"position":"seated"},"status":"active","summary":"A machine-based horizontal pull utilizing a narrow supinated grip to heavily recruit the lats and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Upper Back","kind":"brand"},{"text":"Upper Back Machine","kind":"common"},{"text":"Chest-Supported Machine Upper Back Row","kind":"common"},{"text":"Technogym Upper Back","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["horizontal-abduction","extension"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"1381"},"id":"oec:machine-upper-back-row","instructions":{"setup":["Adjust the seat height so that the chest pad rests comfortably against your sternum and your feet can press firmly into the floor or footrests.","Sit upright with your chest against the pad and take a pronated grip on the wide or horizontal machine handles with arms extended."],"steps":["Initiate the movement by retracting your shoulder blades and driving your elbows out and back.","Pull until your elbows are in line with your torso, firmly contracting your upper back and rear deltoids.","Pause briefly at peak contraction without allowing your chest to peel away from the support pad.","Lower the weight with control, extending your arms and letting your shoulder blades protract slightly before starting the next repetition."],"breathing":"Exhale as you pull the handles toward your torso, and inhale as you return the weight under control.","cues":["Lead with the elbows, not the hands","Pin your chest to the pad","Squeeze your shoulder blades together at the finish"],"common_faults":[{"fault":"Shrugging the shoulders upward toward the ears during the pull.","correction":"Keep your shoulders depressed and focus on horizontal elbow drive rather than elevating your traps."},{"fault":"Hyperextending the lower back to pull the chest away from the support pad.","correction":"Maintain full, continuous chest contact with the pad throughout the entire range of motion."},{"fault":"Pulling primarily through elbow flexion rather than scapular retraction.","correction":"Think of your hands as hooks and focus on pulling your elbows wide and pinching your shoulder blades together."}],"safety":{"precautions":["Ensure the seat pin is fully locked in place before beginning the exercise."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Machine Upper Back Row","previous_ids":["oec:upper-back"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Upper Back","url":"https://wger.de/en/exercise/1381/view-base","license":"CC-BY-SA-4.0","author":"phpi"}]},"relations":[{"type":"variation-of","target":"oec:machine-seated-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:barbell-seal-row"},{"type":"substitute-for","target":"oec:incline-dumbbell-row"},{"type":"substitute-for","target":"oec:dumbbell-rear-delt-row"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"seated"},"status":"active","summary":"A seated, chest-supported machine pull targeting the rhomboids, rear deltoids, and middle trapezius with flared elbows."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Assisted Pull-Up","kind":"common"},{"text":"Machine Pull-Up","kind":"common"},{"text":"Gravitron Pull-Up","kind":"brand"},{"text":"Counterbalance Pull-Up","kind":"common"},{"text":"Pull Ups on Machine","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["assisted-pull-up-machine"]]},"external_ids":{"wger":"477"},"id":"oec:machine-assisted-pull-up","instructions":{"setup":["Select the desired counterweight on the weight stack, remembering that a heavier weight provides more assistance.","Grasp the outer pull-up handles with an overhand (pronated) grip slightly wider than shoulder width.","Place one knee firmly onto the center of the padded assist lever, then carefully place the second knee alongside it.","Lower yourself smoothly into a full hang with your arms fully extended and core braced."],"steps":["Depress and retract your shoulder blades to initiate the movement.","Pull your chest toward the bar by driving your elbows down toward your ribs.","Continue pulling until your chin clears the height of the handles.","Pause momentarily at the top contraction.","Lower your body under control until your arms are fully extended and your lats are stretched.","To dismount safely at the end of the set, place one foot onto the machine's foot pegs, allow the pad to rise slowly, and step off with the other foot."],"breathing":"Inhale as you lower yourself to a full hang; exhale smoothly as you pull yourself up.","cues":["Drive elbows to your back pockets.","Chest tall to the bar.","Control the descent all the way down."],"common_faults":[{"fault":"Stepping off the machine abruptly without letting the pad rise to the top resting position.","correction":"Hold the handles, place one foot on the solid footplate, and control the pad up before releasing your grip."},{"fault":"Cutting the range of motion short at the bottom or top.","correction":"Lower all the way until the elbows are straight and pull until the chin clears the handles."},{"fault":"Excessive kipping or swinging the torso on the pad.","correction":"Brace the abdominal muscles and keep the torso quiet throughout the movement."}],"safety":{"precautions":["Ensure hands have a firm grip before placing full weight onto the knee pad.","Always step off using the foot pegs while maintaining control of the counterbalanced lever."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","kind":"bodyweight-minus-assistance"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Machine-Assisted Pull-Up","previous_ids":["oec:pull-ups-on-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pull Ups on Machine","url":"https://wger.de/en/exercise/477/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:assisted-pull-up"},{"type":"regression-of","target":"oec:pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"kneeling","range":"full"},"status":"active","summary":"A compound vertical pull using a counterweighted platform to reduce effective bodyweight and build upper-back and arm strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lacrosse Ball Glute Smash","kind":"common"},{"text":"Lacrosse Ball Glute Roll","kind":"common"},{"text":"SMR Glutes","kind":"abbreviation"},{"text":"Lacrosse Ball Hip Mobilization","kind":"common"},{"text":"SMR Glutes (lax ball)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"piriformis","role":"stretched"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","external-rotation"]}]},"classification":{"modalities":["mobility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["massage-ball"]]},"external_ids":{"wger":"1952"},"id":"oec:massage-ball-glute-release","instructions":{"setup":["Sit on the floor or an exercise mat with knees bent and feet flat.","Place a massage ball (such as a lacrosse ball) under one glute cheek.","Support your upper body by placing your hands on the floor behind you.","Optionally cross the ankle of the targeted side over the opposite knee into a figure-four position to expose deeper hip rotators."],"steps":["Slowly shift your body weight onto the ball to apply tolerable pressure to the muscle tissue.","Roll gently in small circles or back and forth over tender areas of the glute and lateral hip.","When a particularly tender trigger point is found, pause on the spot for twenty to thirty seconds while breathing deeply to allow the muscle to relax.","Slowly mobilize the hip by slightly opening and closing the knee to floss the tissue over the ball.","Complete the desired duration, then switch sides."],"breathing":"Maintain slow, deep diaphragmatic breathing; avoid holding your breath when rolling over tender spots.","cues":["Sink into the ball, do not tense up.","Small, slow passes over tight areas.","Breathe through the discomfort."],"common_faults":[{"fault":"Tensing the glute muscles during rolling.","correction":"Ease off the amount of bodyweight placed on the ball and exhale deeply to allow the muscle to soften."},{"fault":"Rolling directly onto bony landmarks like the greater trochanter or tailbone.","correction":"Keep the ball centered in soft muscular tissue between the hip bone and sacrum."},{"fault":"Applying excessive, sharp pressure that causes numbness or radiating nerve pain.","correction":"Reposition the ball immediately away from the sciatic nerve path and reduce pressure to a dull, therapeutic ache."}],"safety":{"precautions":["Avoid rolling directly over the course of the sciatic nerve if you experience sharp tingling or numbness down the leg."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Massage Ball Glute Release","previous_ids":["oec:smr-glutes-lax-ball"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: SMR Glutes (lax ball)","url":"https://wger.de/en/exercise/1952/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"seated"},"status":"active","summary":"A self-myofascial release drill using a firm massage ball to alleviate muscle tightness and improve tissue mobility in the glutes and deep hip rotators."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Landmine Meadows Row","kind":"common"},{"text":"Single-Arm Landmine Row","kind":"common"},{"text":"Perpendicular Unilateral Landmine Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["landmine"],["weight-plate"]]},"external_ids":{"wger":"1304,1580"},"id":"oec:meadows-row","instructions":{"setup":["Secure one end of a barbell into a landmine attachment and load plates onto the working end, preferring smaller-diameter plates for increased range of motion.","Stand perpendicular to the barbell with a staggered stance, positioning the foot opposite your working arm forward and the working-side foot back.","Hinge forward at the hips with a flat back and brace your non-working forearm across your forward thigh for support.","Grip the fat collar or sleeve of the barbell using an overhand (pronated) grip, allowing the working arm to hang fully extended."],"steps":["Initiate the pull by driving your working elbow upward and slightly back toward your hip.","Retract your shoulder blade at the peak of the movement, bringing the barbell collar toward your lower ribs.","Pause briefly at full contraction while resisting torso rotation.","Lower the barbell under control until the arm is fully extended and the lat is stretched."],"breathing":"Exhale as you row the barbell toward your torso, and inhale as you lower the weight back down.","cues":["Drive the elbow back.","Lead with the elbow, not the hand.","Brace hard against your front leg."],"common_faults":[{"fault":"Excessive torso rotation and heaving to lift the weight.","correction":"Keep your chest square to the ground and anchor firmly through your support leg, reducing the load if necessary."},{"fault":"Using large 45-pound plates that strike the floor or hips prematurely.","correction":"Use 25-pound plates to allow a deeper stretch and longer range of motion."},{"fault":"Shrugging the shoulder toward the ear during the pull.","correction":"Keep your shoulder depressed and down away from the ear, driving the elbow back toward the hip."}],"safety":{"precautions":["Lifting straps are recommended if grip fatigue on the thick barbell sleeve limits your back recruitment."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Meadows Row","previous_ids":["oec:perpendicular-unilateral-landmine-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Meadows Row","url":"https://wger.de/en/exercise/1304/view-base","license":"CC-BY-SA-4.0","author":"carlos3c"},{"title":"wger: Perpendicular Unilateral Landmine Row","url":"https://wger.de/en/exercise/1580/view-base","license":"CC-BY-SA-4.0","author":"CptnFatbeard"}]},"relations":[{"type":"variation-of","target":"oec:t-bar-row"},{"type":"substitute-for","target":"oec:single-arm-dumbbell-row"},{"type":"substitute-for","target":"oec:kroc-row"}],"setup":{"grip":{"orientation":"pronated"},"position":"bent-over","stance":{"kind":"staggered"}},"status":"active","summary":"A unilateral landmine rowing variation gripping the fat sleeve of the barbell in a staggered stance to emphasize the lats and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Medicine ball twist","kind":"common"},{"text":"Med ball Russian twist","kind":"common"},{"text":"Weighted Russian twist","kind":"common"},{"text":"Seated medicine ball trunk twist","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"rectus-femoris","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["rotation"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["medicine-ball","slam-ball"]]},"external_ids":{"wger":"1089"},"id":"oec:medicine-ball-russian-twist","instructions":{"setup":["Sit on an exercise mat with knees bent and feet flat on the floor or lightly elevated for an added challenge.","Hold a medicine ball with both hands close to your chest or slightly extended in front of your torso.","Lean back slightly until your torso is at roughly a 45-degree angle with the floor, keeping your spine neutral and core braced."],"steps":["Rotate your torso smoothly to one side, bringing the medicine ball toward the floor beside your hip.","Pause briefly under control without letting the ball slam into the ground.","Rotate your torso back through the center and across to the opposite side to complete one rep."],"breathing":"Breathe continuously, exhaling as you rotate to the side and inhaling as you cross through the center.","cues":["Turn your shoulders, not just your arms","Keep your chest proud and spine long","Control the rotation without momentum"],"common_faults":[{"fault":"Moving only the arms from side to side without rotating the ribcage and torso.","correction":"Focus on driving the movement by rotating your chest and shoulders, allowing your hands to simply follow the torso."},{"fault":"Excessively rounding the lumbar spine.","correction":"Maintain a flat back and proud chest, hinging from the hips to sit at the 45-degree incline."},{"fault":"Excessive leg swaying or hip shifting.","correction":"Anchor your feet to the floor or squeeze your knees together to keep the lower body stable throughout the movement."}],"safety":{"precautions":["Avoid aggressively twisting under heavy loads if you have a history of lumbar disc pathology."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["duration","load"],"optional":["reps","rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Medicine Ball Russian Twist","previous_ids":["oec:medicine-ball-twist"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Medicine ball twist","url":"https://wger.de/en/exercise/1089/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:russian-twist"},{"type":"variation-of","target":"oec:russian-twist"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"chest","position":"seated","range":"full"},"status":"active","summary":"A seated core exercise where the torso rotates side to side holding a medicine ball to target the obliques and abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ball Slams","kind":"common"},{"text":"Med Ball Slam","kind":"common"},{"text":"Slam Ball Slam","kind":"common"},{"text":"Overhead Medicine Ball Slam","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"elbow","actions":["extension"]},{"joint":"lumbar-spine","actions":["extension","flexion"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["power","conditioning","plyometric"],"movement_patterns":["throw","spinal-flexion","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"beginner"},"equipment":{"required":[["slam-ball","medicine-ball"]]},"external_ids":{"wger":"1525"},"id":"oec:medicine-ball-slam","instructions":{"setup":["Stand tall with feet shoulder-width apart, holding a slam ball or non-bouncing medicine ball at chest level.","Brace the core and soften the knees to establish a balanced base."],"steps":["Reach full triple extension by driving through the balls of your feet, extending hips and knees while raising the ball directly overhead.","Aggressively throw the ball down toward the floor between your feet by flexing your hips and core powerfully.","Hinge at the hips and bend your knees to follow through, finishing in a partial squat position.","Catch or scoop the ball immediately from the floor using a squat pattern, and smoothly transition into the next repetition."],"breathing":"Inhale deeply as you extend upward and reach overhead; exhale forcefully through pursed lips as you slam the ball into the floor.","cues":["Reach tall through the toes","Slam through the floor","Squat to retrieve"],"common_faults":[{"fault":"Rounding solely through the lumbar spine to pick up or slam the ball without bending the hips and knees.","correction":"Hinge at the hips and bend the knees to absorb the slam and safely retrieve the ball."},{"fault":"Using a high-bounce medicine ball without anticipating the rebound.","correction":"Use a designated dead-bounce slam ball, or keep your head back and hands ready to catch any rebound."},{"fault":"Only using the arms rather than generating power from the entire body.","correction":"Coordinate the slam by aggressively snapping the hips back and crunching the torso downward with the arms following through."}],"safety":{"precautions":["Verify the rebound characteristics of the ball before throwing with maximal force to prevent facial impact.","Ensure the floor surface is flat and free of debris."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["duration","load"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Medicine Ball Slam","previous_ids":["oec:ball-slams"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ball Slams","url":"https://wger.de/en/exercise/1525/view-base","license":"CC-BY-SA-4.0","author":"flanny"}]},"relations":[{"type":"substitute-for","target":"oec:ski-ergometer"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An explosive full-body conditioning exercise where a non-bouncing medicine ball or slam ball is driven overhead and propelled forcefully into the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Medicine Ball Booklet Crunch","kind":"common"},{"text":"Medicine Ball Jackknife","kind":"common"},{"text":"Med Ball V-Up","kind":"abbreviation"},{"text":"Medicine Ball Pike Crunch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["medicine-ball","slam-ball"]]},"external_ids":{"wger":"976"},"id":"oec:medicine-ball-v-up","instructions":{"setup":["Lie supine on a floor mat with your legs extended straight and together.","Grip the sides of a medicine ball between both hands and extend your arms straight overhead on the floor."],"steps":["Brace your core and simultaneously raise your straight legs and upper torso off the floor.","Bring the medicine ball up and forward toward your feet, balancing momentarily on your glutes as your body forms a sharp 'V' shape.","Pause briefly at the peak contraction.","Lower your torso and legs back down under control to the floor, returning the medicine ball overhead."],"breathing":"Exhale forcefully as you fold your body into the V-up; inhale as you slowly lower back to the mat.","cues":["Fold like a book","Reach the ball to your toes","Control the descent"],"common_faults":[{"fault":"Excessively bending the knees during the lift.","correction":"Keep the knees extended and initiate the movement using your abdominal wall and hip flexors."},{"fault":"Using swinging momentum with the medicine ball rather than muscular control.","correction":"Slow the tempo down and focus on curling the spine and lifting the legs simultaneously with core contraction."},{"fault":"Hyperextending the lower back upon lowering to the floor.","correction":"Maintain abdominal tension at the bottom of the movement and avoid letting the lower back aggressively arch off the floor."}],"safety":{"precautions":["Avoid this exercise if you have acute lower back pain aggravated by repetitive spinal flexion under load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Medicine Ball V-Up","previous_ids":["oec:medicine-ball-booklet-crunch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Medicine ball booklet crunch","url":"https://wger.de/en/exercise/976/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:tuck-v-up"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"supine","range":"full"},"status":"active","summary":"A dynamic abdominal exercise where the torso and legs elevate simultaneously into a V-shape while holding a medicine ball."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall Ball","kind":"common"},{"text":"Wall Balls","kind":"common"},{"text":"Wall Ball Shot","kind":"common"},{"text":"MB Wall Ball","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","power","plyometric","strength"],"movement_patterns":["squat","vertical-push","throw"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"required":[["medicine-ball","slam-ball"],["wall"]]},"external_ids":{"wger":"1100"},"id":"oec:medicine-ball-wall-ball","instructions":{"setup":["Stand facing a sturdy wall about an arm's length away with your feet shoulder-width apart.","Hold the medicine ball at your chest with your hands placed under and slightly to the sides of the ball, elbows kept tight to your torso."],"steps":["Descend into a full squat by pushing your hips back and bending your knees until your hip crease drops below your kneecaps.","Drive aggressively out of the bottom position through your midfoot and heels, fully extending your hips and knees.","Transfer the momentum upward into an overhead thrust, launching the ball up to contact the target on the wall.","As the ball rebounds off the wall, catch it in front of your upper chest and immediately absorb the impact by descending into the next squat."],"breathing":"Inhale as you descend into the squat, and exhale forcefully as you drive upward and throw the ball.","cues":["Drive from the legs, not just the arms","Hit full depth on every squat","Catch and descend in one smooth motion"],"common_faults":[{"fault":"Standing too close or too far from the wall, forcing an awkward neck angle or excessive forward reaching.","correction":"Calibrate your distance by holding the ball at chest height with elbows bent; the ball should lightly touch the wall at full arm extension."},{"fault":"Throwing entirely with the upper body before the legs finish driving.","correction":"Ensure your hips and knees reach full explosive extension before pushing the ball overhead."},{"fault":"Letting the chest cave forward and the elbows drop during the squat.","correction":"Keep your torso upright and brace your core, keeping your elbows tucked underneath the ball."}],"safety":{"precautions":["Ensure the wall surface is structural and free of obstructions or low-hanging fixtures.","Use a soft, non-bouncing medicine ball designed for wall ball training rather than a hard, high-rebound rubber ball."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["height","rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Medicine Ball Wall Ball","previous_ids":["oec:wall-balls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall balls","url":"https://wger.de/en/exercise/1100/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-thruster"},{"type":"substitute-for","target":"oec:dumbbell-thruster"},{"type":"regression-of","target":"oec:barbell-thruster"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"chest","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic compound movement combining a front squat with an explosive overhead throw of a medicine ball against a high wall target."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Mike Mentzer Pulldown","kind":"common"},{"text":"Close-Grip Underhand Cable Pulldown","kind":"common"},{"text":"Incline Cable Pulldown","kind":"common"},{"text":"Mentzer Lat Pulldown","kind":"common"},{"text":"Mentzer Bicep Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable","selectorized-machine"],["adjustable-bench","bench"]]},"external_ids":{"wger":"1971"},"id":"oec:mentzer-pulldown","instructions":{"setup":["Position an adjustable bench set to a steep incline (around 60 to 70 degrees) facing a high cable pulley.","Attach a straight bar or EZ-curl bar attachment to the high cable.","Sit on the bench facing the cable stack, plant your feet flat on the floor, and grasp the bar with a shoulder-width or slightly narrower underhand (supinated) grip.","Allow your arms to fully extend overhead to establish an initial stretch through your lats and biceps."],"steps":["Initiate the pull by drawing your elbows down and in toward your sides while simultaneously curling the bar toward your upper chest or chin.","Continue pulling smoothly until your elbows are fully bent and the bar reaches upper chest height.","Pause for a brief moment at the bottom to forcefully contract your biceps and upper back.","Slowly reverse the motion under control, extending your elbows until you return to the full stretch at the top."],"breathing":"Exhale as you pull the bar down to your chest, and inhale as you smoothly return the weight to the top stretch.","cues":["Drive your elbows down and curl to your chin.","Keep your wrists firmly supinated throughout.","Control the eccentric stretch at the top."],"common_faults":[{"fault":"Swinging the torso backward to use momentum.","correction":"Keep your chest and torso anchored against the bench pad and pull purely with your arms and back."},{"fault":"Flaring the elbows outward.","correction":"Track your elbows forward and down in front of your body to maintain peak mechanical tension on the biceps."},{"fault":"Cutting the eccentric phase short.","correction":"Allow your arms to reach complete extension overhead between repetitions to maximize the stretch-mediated stimulus."}],"safety":{"precautions":["Select a load you can control smoothly through full extension without being pulled off the seat."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Mentzer Pulldown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Mentzer Pulldown","url":"https://wger.de/en/exercise/1971/view-base","license":"CC-BY-SA-4.0","author":"Mike Mentzer"}]},"relations":[{"type":"variation-of","target":"oec:close-grip-supinated-lat-pulldown"},{"type":"variation-of","target":"oec:cable-incline-bench-pulldown"},{"type":"substitute-for","target":"oec:close-grip-supinated-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-reverse-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:chin-up"}],"setup":{"grip":{"orientation":"supinated","width":"narrow"},"position":"seated","range":"full"},"status":"active","summary":"A vertical cable pulldown performed on an incline bench with a close underhand grip to emphasize biceps and latissimus dorsi recruitment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Mountain climbers","kind":"common"},{"text":"Running planks","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","calisthenics"],"movement_patterns":["anti-extension","crawl"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"996"},"id":"oec:mountain-climber","instructions":{"setup":["Place your hands flat on the floor directly beneath your shoulders with fingers spread slightly.","Extend your legs behind you onto the balls of your feet, establishing a solid high plank position.","Brace your core, squeeze your glutes, and maintain a straight line from your head to your heels."],"steps":["Drive one knee forward toward your chest in a straight line without letting your hips pike upward.","Quickly switch legs by extending the front leg back while simultaneously driving the opposite knee toward your chest.","Continue alternating legs in a smooth, rhythmic running motion while keeping your shoulders stacked over your wrists."],"breathing":"Breathe continuously and rhythmically throughout the set, avoiding holding your breath.","cues":["Hands glued under shoulders","Hips down","Drive knees to chest","Pace your rhythm"],"common_faults":[{"fault":"Piking the hips up into a pike or downward dog position.","correction":"Keep your core braced and shoulders directly over your wrists to maintain a flat plank profile."},{"fault":"Letting the lower back sag into hyperextension.","correction":"Engage your abdominal wall and slightly tuck your pelvis to keep the lumbar spine neutral."},{"fault":"Bouncing aggressively off the toes, rocking the upper body forward and back.","correction":"Isolate the movement to the lower body, keeping the torso and shoulder girdle completely stable."}],"safety":{"precautions":["Ensure the floor surface is non-slip so your hands and feet do not slide during dynamic movement."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Mountain Climber","previous_ids":["oec:mountain-climbers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Mountain climbers","url":"https://wger.de/en/exercise/996/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:high-plank"},{"type":"substitute-for","target":"oec:plank-jack"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic bodyweight movement performed from a high plank position, rapidly driving the knees toward the chest to build core stability and cardiovascular endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Stance Leg Press","kind":"common"},{"text":"Narrow Leg Press","kind":"common"},{"text":"Leg Presses (narrow)","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"373"},"id":"oec:narrow-stance-leg-press","instructions":{"setup":["Sit securely in the leg press seat with your back and glutes firmly against the backrest.","Place your feet near the center or lower portion of the sled platform, spaced about 3 to 6 inches apart, with toes pointing slightly outward or straight forward.","Release the safety handles and extend your legs to take the weight, keeping a slight unlock in the knees at the top."],"steps":["Inhale and slowly lower the sled by bending at the hips and knees, allowing your knees to track in line with your feet.","Descend until your knees are bent to approximately 90 degrees or as deep as possible without your pelvis or lower back lifting off the backrest.","Press through the entire foot, driving through the midfoot and heels, to extend your legs back to the starting position without forcefully locking out your knees."],"breathing":"Inhale as you lower the sled under control, and exhale as you press the sled away.","cues":["Keep your lower back glued to the pad.","Track knees in line with your toes.","Do not lock out your knees at the top."],"common_faults":[{"fault":"Buttocks or lower back curling off the backrest at bottom position (butt wink).","correction":"Limit the depth to where your pelvis remains firmly supported and neutral on the seat pad."},{"fault":"Hyperextending and locking out the knees forcefully at the top of each rep.","correction":"Stop just short of total knee lockout to maintain muscular tension and protect the knee joints."},{"fault":"Heels lifting off the platform during the descent.","correction":"Ensure your feet are positioned high enough on the footplate to keep full contact with your heels throughout the repetition."}],"safety":{"precautions":["Ensure the mechanical safety stops are set at a height that prevents the sled from crushing you if failure occurs.","Keep hands on the support handles to anchor your upper body and monitor the safety catch levers."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["load","reps"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Narrow-Stance Leg Press","previous_ids":["oec:leg-presses-narrow"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Presses (narrow)","url":"https://wger.de/en/exercise/373/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:leg-press"},{"type":"substitute-for","target":"oec:leg-press"},{"type":"substitute-for","target":"oec:machine-hack-squat"},{"type":"substitute-for","target":"oec:wide-stance-leg-press"}],"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A machine-based lower-body compound press performed with feet placed close together to emphasize the quadriceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neck CARs","kind":"common"},{"text":"Cervical CARs","kind":"common"},{"text":"Cervical Controlled Articular Rotation","kind":"common"},{"text":"Neck CAR","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"splenius","role":"prime-mover"},{"muscle":"deep-neck-flexors","role":"synergist"},{"muscle":"upper-cervical-extensors","role":"synergist"},{"muscle":"levator-scapulae","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"cervical-spine","actions":["flexion","extension","lateral-flexion","rotation","circumduction"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill","isolation-neck"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1939"},"id":"oec:neck-controlled-articular-rotation","instructions":{"setup":["Stand or sit tall with feet flat on the floor and a neutral spine.","Gently brace your core, pull your shoulders down and back, and clench your fists to create full-body irradiation and isolate the neck."],"steps":["Tuck your chin toward your chest into full cervical flexion.","Rotate your chin along your collarbone toward one shoulder as far as comfortable.","Tip your ear toward the same shoulder into lateral flexion.","Extend your head back and around, rolling smoothly through extension to the opposite side without hyperextending or pinching.","Drop your ear toward the opposite shoulder, then rotate your chin down along the opposite collarbone back to the chest to complete the circle.","Pause briefly, then repeat for the prescribed repetitions before reversing direction."],"breathing":"Breathe smoothly and continuously throughout the rotation without holding your breath.","cues":["Draw the biggest circle you can with your chin.","Move the neck only; keep your shoulders glued down.","Smooth out any jerky corners."],"common_faults":[{"fault":"Moving the shoulders or thoracic spine to create artificial range.","correction":"Lock your torso in place, pin your shoulders down, and move strictly from the cervical spine."},{"fault":"Rushing through the rotation.","correction":"Perform each circle slowly under control, taking five to ten seconds per repetition."},{"fault":"Pushing into sharp closing-angle pain or nerve pinching.","correction":"Bypass any painful pinch by carving just inside the painful boundary of range."}],"safety":{"precautions":["Avoid forcing through dizziness, sharp pain, or numbness; keep movements within a comfortable, pain-free active range."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Neck Controlled Articular Rotation","previous_ids":["oec:neck-cars"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Neck CARs","url":"https://wger.de/en/exercise/1939/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:neck-roll"},{"type":"substitute-for","target":"oec:neck-roll"},{"type":"progression-of","target":"oec:neck-half-circle"}],"setup":{"position":"standing"},"status":"active","summary":"A slow, deliberate mobility drill tracing the maximal active perimeter of the cervical spine through flexion, rotation, lateral flexion, and extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Back Neck Stretch","kind":"common"},{"text":"Cervical Flexion Stretch","kind":"common"},{"text":"Neck Extensor Stretch","kind":"common"},{"text":"Seated Neck Flexion Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"upper-cervical-extensors","role":"stretched"},{"muscle":"splenius","role":"stretched"},{"muscle":"trapezius-upper","role":"stretched"},{"muscle":"levator-scapulae","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","isolation-neck"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["chair"],"required":[]},"external_ids":{"wger":"1010"},"id":"oec:neck-flexion-stretch","instructions":{"setup":["Sit upright on a chair or flat surface with your feet planted, spine tall, and shoulders relaxed."],"steps":["Interlace your fingers and rest your hands lightly on the back of your head near the crown.","Gently lower your chin toward your chest, allowing the passive weight of your arms to guide the head downward.","Hold the stretch at a comfortable point of tension along the back of the neck without forcing it.","Carefully release your hands and return your head to the neutral upright position."],"breathing":"Exhale as you draw your chin toward your chest, then maintain slow, rhythmic breathing throughout the hold.","cues":["Chin to chest","Tall torso, flex only the neck","Let arm weight guide, do not yank"],"common_faults":[{"fault":"Slumping through the thoracic or lumbar spine.","correction":"Keep your back flat and upright so the stretch remains localized to the cervical spine."},{"fault":"Pulling forcefully on the back of the head.","correction":"Apply only gentle guidance with your hands; never aggressively force the neck into flexion."}],"safety":{"precautions":["Discontinue immediately if you feel sharp pain, dizziness, or tingling sensations radiating into the arms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Neck Flexion Stretch","previous_ids":["oec:back-neck-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Back neck stretch","url":"https://wger.de/en/exercise/1010/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated or standing flexibility exercise that stretches the muscles along the back of the cervical spine by bringing the chin toward the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neck half circles","kind":"common"},{"text":"Anterior neck rolls","kind":"common"},{"text":"Half neck roll","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"splenius","role":"synergist"},{"muscle":"levator-scapulae","role":"stretched"},{"muscle":"trapezius-upper","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["flexion","lateral-flexion","rotation","circumduction"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","isolation-neck","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["chair"],"required":[]},"external_ids":{"wger":"1017"},"id":"oec:neck-half-circle","instructions":{"setup":["Sit or stand tall with an upright spine and relaxed shoulders.","Gently tilt your right ear toward your right shoulder without elevating the shoulder."],"steps":["Slowly roll your chin downward toward the center of your chest in a smooth arc.","Continue the sweeping motion upward until your left ear nears your left shoulder.","Pause briefly, then reverse the trajectory, rolling your chin smoothly back down across your chest to the starting side."],"breathing":"Breathe continuously and evenly throughout the movement, never holding your breath.","cues":["Keep shoulders relaxed down","Draw a smooth arc with your chin","Move slowly without forcing the range"],"common_faults":[{"fault":"Rolling the head backward into hyperextension","correction":"Restrict the movement to the front hemisphere only, passing through chest flexion rather than rolling backwards."},{"fault":"Shrugging the shoulders up toward the ears","correction":"Actively depress and relax the shoulders so neck mobility is isolated."},{"fault":"Moving rapidly or bouncing at the end range","correction":"Perform the movement at a slow, deliberate pace under full muscular control."}],"safety":{"precautions":["Stop immediately if you experience dizziness, numbness, tingling, or sharp pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Neck Half Circle","previous_ids":["oec:neck-half-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Neck half circles","url":"https://wger.de/en/exercise/1017/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:neck-roll"},{"type":"substitute-for","target":"oec:neck-roll"}],"setup":{"position":"seated"},"status":"active","summary":"A gentle cervical mobility exercise that rolls the head in a smooth semicircle from shoulder to shoulder across the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Head Tilts","kind":"common"},{"text":"Lateral Neck Stretch","kind":"common"},{"text":"Neck Side Stretch","kind":"common"},{"text":"Cervical Lateral Flexion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"synergist"},{"muscle":"splenius","role":"synergist"}],"joints":[{"joint":"cervical-spine","actions":["lateral-flexion"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["lateral-flexion","mobility-drill","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1018"},"id":"oec:neck-lateral-flexion","instructions":{"setup":["Sit upright on a chair or stand tall with feet hip-width apart.","Relax your shoulders down away from your ears and keep your eyes facing forward with your head in a neutral position."],"steps":["Slowly lower your right ear toward your right shoulder until you feel a gentle stretch along the left side of your neck.","Pause for a moment at the end of your comfortable range without forcing the movement.","Smoothly return your head back to the upright, neutral position.","Repeat the motion on the left side, bringing your left ear toward your left shoulder, then return to neutral."],"breathing":"Inhale as you pass through center and exhale smoothly as you tilt your head to the side.","cues":["Ear to shoulder, not shoulder to ear.","Keep shoulders anchored down.","Move smoothly without jerking."],"common_faults":[{"fault":"Shrugging the shoulder upward to meet the head.","correction":"Actively keep both shoulders depressed and relaxed throughout the movement."},{"fault":"Rotating or flexing the neck forward during the tilt.","correction":"Keep your gaze straight ahead and move purely in the side-to-side plane."}],"safety":{"precautions":["Move only through a pain-free range of motion; discontinue immediately if you experience sharp pain, radiating tingling, numbness, or dizziness."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"per-side"},"name":"Neck Lateral Flexion","previous_ids":["oec:head-tilts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Head tilts","url":"https://wger.de/en/exercise/1018/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"part-of","target":"oec:neck-controlled-articular-rotation"},{"type":"part-of","target":"oec:neck-roll"},{"type":"regression-of","target":"oec:neck-controlled-articular-rotation"},{"type":"regression-of","target":"oec:neck-roll"}],"setup":{"position":"seated"},"status":"active","summary":"A gentle cervical mobility exercise that mobilizes the neck and stretches the lateral cervical musculature by tilting the ear toward the shoulder."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neck Circle","kind":"common"},{"text":"Clockwise neck circles","kind":"common"},{"text":"Head Roll","kind":"common"},{"text":"Head Circle","kind":"common"},{"text":"Counterclockwise neck circles","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"splenius","role":"prime-mover"},{"muscle":"levator-scapulae","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"deep-neck-flexors","role":"synergist"}],"joints":[{"joint":"cervical-spine","actions":["circumduction","flexion","extension","lateral-flexion","rotation"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["isolation-neck","mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["chair","mat"],"required":[]},"external_ids":{"wger":"1015,1016"},"id":"oec:neck-roll","instructions":{"setup":["Sit tall in a chair or cross-legged on the floor with your shoulders relaxed and down away from your ears.","Gently drop your chin toward your chest without forcing the stretch."],"steps":["Slowly roll your right ear toward your right shoulder.","Continue the smooth circle by gently tipping your head back to look toward the ceiling, avoiding aggressive backward compression.","Trace the circle over to the left side, bringing your left ear toward your left shoulder.","Complete the revolution by returning your chin to the starting position at your chest.","Repeat for the desired repetitions, then reverse direction."],"breathing":"Breathe smoothly and continuously, exhaling as the chin rolls forward and inhaling as the head tilts backward.","cues":["Slow and controlled","Keep shoulders down","Draw a smooth circle with the crown of your head"],"common_faults":[{"fault":"Shrugging the shoulders up toward the ears","correction":"Actively depress and relax the shoulder blades throughout the movement."},{"fault":"Moving too quickly or using momentum","correction":"Slow the motion down to maintain full muscular control and avoid joint irritation."},{"fault":"Forcing aggressive hyperextension of the neck","correction":"Keep the backward roll gentle and elongated rather than hinging sharply backward."}],"safety":{"precautions":["Stop immediately if you experience sharp pain, dizziness, or tingling down your arms."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Neck Roll","previous_ids":["oec:clockwise-neck-circles","oec:counterclockwise-neck-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Clockwise neck circles","url":"https://wger.de/en/exercise/1015/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Counterclockwise neck circles","url":"https://wger.de/en/exercise/1016/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:neck-half-circle"},{"type":"substitute-for","target":"oec:neck-controlled-articular-rotation"},{"type":"variation-of","target":"oec:neck-controlled-articular-rotation"}],"setup":{"position":"seated","range":"full"},"status":"active","summary":"A gentle cervical mobility exercise performing controlled circles through the neck's full comfortable range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Head Turns","kind":"common"},{"text":"Cervical Rotation Stretch","kind":"common"},{"text":"Neck Turns","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"stretched"},{"muscle":"splenius","role":"stretched"},{"muscle":"levator-scapulae","role":"stretched"},{"muscle":"trapezius-upper","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["rotation"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["stretch","mobility-drill","rotation"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"alternating","planes":["transverse"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["chair"],"required":[]},"external_ids":{"wger":"1007"},"id":"oec:neck-rotation-stretch","instructions":{"setup":["Sit upright on a chair or stand tall with your shoulders relaxed and pulled gently down and back.","Fix your gaze straight ahead with your chin level and parallel to the floor."],"steps":["Slowly turn your head to one side, looking over your shoulder as far as comfortably possible.","Hold the end range for the specified duration without forcing or bouncing.","Smoothly return your head to the neutral starting position.","Repeat the rotation to the opposite side."],"breathing":"Breathe smoothly and continuously throughout, exhaling gently as you rotate into the stretch.","cues":["Keep your shoulders down","Rotate smoothly without tilting your chin up or down","Stop at mild tension, never pain"],"common_faults":[{"fault":"Rotating the shoulders and torso along with the head.","correction":"Keep your chest facing forward and isolate the rotation purely to the neck."},{"fault":"Tilting the head sideways or poking the chin forward during rotation.","correction":"Keep the chin level and the head aligned directly over the shoulders throughout the movement."}],"safety":{"precautions":["Avoid rapid or jerky rotations; move at a slow, controlled pace.","Cease immediately if you experience dizziness, numbness, or sharp nerve pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]},{"required":["reps"],"optional":["duration"]}],"records":{},"reps_counted":"per-side"},"name":"Neck Rotation Stretch","previous_ids":["oec:head-turns"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Head turns","url":"https://wger.de/en/exercise/1007/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"seated"},"status":"active","summary":"A mobility and flexibility exercise that gently rotates the cervical spine to stretch the neck musculature and improve range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Close-Grip Dumbbell Bench Press","kind":"common"},{"text":"Elbows Tucked DB Bench Press","kind":"common"},{"text":"Parallel-Grip Dumbbell Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","extension","horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1498"},"id":"oec:neutral-grip-dumbbell-bench-press","instructions":{"setup":["Sit on the end of a flat bench with a dumbbell resting upright on each thigh.","Lie back onto the bench, using your knees to help kick the dumbbells up into position over your chest.","Plant your feet firmly on the floor, retract your shoulder blades, and rotate your palms so they face each other in a neutral grip."],"steps":["Lower the dumbbells under control alongside your torso, keeping your elbows tucked tightly at roughly a 20- to 30-degree angle from your ribs.","Descend until the dumbbell handles are near your lower chest or upper abdomen and you feel a full stretch in your triceps and chest.","Press the dumbbells straight up by driving through your palms and extending your elbows until your arms are fully extended over your chest."],"breathing":"Inhale as you lower the dumbbells to your chest, and exhale forcefully as you press them back to the top.","cues":["Keep palms facing each other throughout the rep.","Graze your ribs with your elbows on the descent.","Lock out hard with your triceps at the top."],"common_faults":[{"fault":"Flaring the elbows outward during the press.","correction":"Actively keep the upper arms close to your ribcage to maintain the focus on the triceps and protect the shoulders."},{"fault":"Letting the wrists collapse backward under the weight.","correction":"Squeeze the handles tightly and keep your wrists stacked directly over your forearms."}],"safety":{"precautions":["When finishing the set, bring your knees up to meet the dumbbells and use their momentum to roll forward into a seated position, or safely drop them to the floor if using rubber bumper plates and mats."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Neutral-Grip Dumbbell Bench Press","previous_ids":["oec:elbows-tucked-db-bench-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Elbows Tucked DB Bench Press","url":"https://wger.de/en/exercise/1498/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A flat dumbbell press performed with palms facing inward and elbows tucked close to the torso to emphasize the triceps and anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neutral Grip Chin-Up","kind":"common"},{"text":"Parallel-Grip Pull-Up","kind":"common"},{"text":"Hammer-Grip Pull-Up","kind":"common"},{"text":"Pull-Ups (Neutral Grip)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["resistance-band","dip-belt"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1696"},"id":"oec:neutral-grip-pull-up","instructions":{"setup":["Grasp parallel pull-up handles with palms facing each other at approximately shoulder width.","Hang with arms fully extended into a dead hang while keeping your core braced and legs straight or crossed at the ankles."],"steps":["Initiate the pull by depressing and retracting your shoulder blades.","Drive your elbows down and back toward your ribs, pulling your chest up toward the handles.","Continue pulling until your chin clearly passes above the height of your hands.","Pause briefly at the top to squeeze your back muscles.","Lower yourself under control back to a full dead hang with arms completely extended."],"breathing":"Inhale at the bottom or as you begin, and exhale forcefully as you pull your chest to the handles.","cues":["Elbows to your back pockets.","Lead with your chest.","Pull from a dead hang every rep."],"common_faults":[{"fault":"Kicking the legs or kipping to generate momentum.","correction":"Keep your core tight, squeeze your glutes, and perform the movement strictly with your upper body."},{"fault":"Cutting the bottom range of motion short without fully extending the arms.","correction":"Lower all the way down until your elbows are completely straight before starting the next rep."},{"fault":"Shrugging the shoulders up toward the ears at the top of the pull.","correction":"Keep the shoulders pulled down away from your ears throughout the entire ascent."}],"safety":{"precautions":["Ensure the pull-up station or bar handles are stable and securely fastened before hanging."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Neutral-Grip Pull-Up","previous_ids":["oec:pull-ups-neutral-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pull-Ups (Neutral Grip)","url":"https://wger.de/en/exercise/1696/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:chin-up"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"hanging","range":"full"},"status":"active","summary":"A bodyweight vertical pull performed on parallel handles that targets the lats and elbow flexors while reducing shoulder and wrist strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1738"},"id":"oec:neutral-grip-pull-ups-or-trx-rows","measurement":{"profiles":[{"required":["reps"]}]},"name":"Neutral-grip pull-ups or TRX rows","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Neutral-grip pull-ups or TRX rows","url":"https://wger.de/en/exercise/1738/view-base","license":"CC-BY-SA-4.0","author":"54str"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straight-Arm Burpee","kind":"common"},{"text":"No-Pushup Burpee","kind":"common"},{"text":"No Push Up Burpee","kind":"common"},{"text":"Squat Thrust with Jump","kind":"common"},{"text":"No push up burpees","kind":"common"},{"text":"No pushup burpees","kind":"common"},{"text":"No push-up burpees","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","calisthenics","plyometric"],"movement_patterns":["jump","squat","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","ballistic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"998"},"id":"oec:no-push-up-burpee","instructions":{"setup":["Stand tall with your feet shoulder-width apart and your arms at your sides."],"steps":["Hinge at the hips and bend your knees to lower into a squat, placing both hands flat on the floor directly beneath your shoulders.","Jump both feet straight back into a high plank position, maintaining a rigid straight line from head to heels.","Quickly jump your feet forward, landing flat-footed just behind your hands in a low squat position.","Explode vertically off the floor into a jump, reaching your arms overhead.","Land softly on the balls of your feet, immediately absorbing the impact by sinking into the next repetition."],"breathing":"Inhale as you squat down and jump your feet back, then exhale sharply as you jump your feet in and explode off the floor.","cues":["Hands down, kick back, snap forward, jump high","Brace your core in the plank to prevent hip sag","Land softly on the feet"],"common_faults":[{"fault":"Sagging the hips and hyperextending the lower back when kicking out into the plank.","correction":"Squeeze the glutes and brace the abdominals to lock into a rigid plank position before jumping forward."},{"fault":"Landing on the toes with knees caving in when jumping back to the squat.","correction":"Jump the feet wide enough to plant the whole foot flat on the floor with knees tracking over toes."},{"fault":"Landing with stiff, locked knees on the vertical jump.","correction":"Absorb the landing softly through the ankles, knees, and hips, transitioning smoothly into the descent."}],"safety":{"precautions":["Ensure adequate floor space and good shoe traction to prevent slipping when kicking legs back."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","heart-rate"]}],"records":{},"reps_counted":"total"},"name":"No-Push-Up Burpee","previous_ids":["oec:no-push-up-burpees"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: No push-up burpees","url":"https://wger.de/en/exercise/998/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:burpee"},{"type":"substitute-for","target":"oec:burpee"},{"type":"progression-of","target":"oec:squat-thrust"}],"setup":{"position":"moving","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body conditioning exercise combining a squat, a kick back into a plank, and an explosive vertical jump without performing a push-up."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Nordic Curl","kind":"common"},{"text":"Nordic Hamstring Exercise","kind":"common"},{"text":"Russian Hamstring Curl","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["extension","flexion"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation","calisthenics"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["eccentric-emphasis","dynamic"],"level":"advanced"},"equipment":{"optional":["mat","strap","resistance-band"],"required":[]},"external_ids":{"wger":"910"},"id":"oec:nordic-hamstring-curl","instructions":{"setup":["Kneel tall on a padded mat with your knees spaced hip-width apart and your ankles securely anchored by a partner, a loaded barbell, or a dedicated strap.","Engage your glutes and core to form a rigid, straight line from your knees through your hips to your shoulders.","Keep your arms ready in front of your chest to cushion your descent if you reach failure."],"steps":["Slowly lower your torso forward toward the floor by extending at the knees, resisting gravity entirely with your hamstrings.","Maintain complete hip extension throughout the descent without allowing your hips to bend backward.","Descend as far and as slowly as possible until your hamstrings can no longer hold you.","Catch yourself on the floor with your hands in a controlled push-up position.","Lightly push off the floor with your hands and powerfully pull with your hamstrings to return to the upright starting position."],"breathing":"Inhale and brace your core at the top, exhale steadily as you control the descent, and breathe out forcefully as you push and pull back to the start.","cues":["Lock your hips in line with your torso.","Brake with your hamstrings all the way down.","Keep your body stiff like a board."],"common_faults":[{"fault":"Bending at the hips (piking) during the descent to reduce the lever arm.","correction":"Squeeze the glutes and maintain a straight line from your knees to your shoulders throughout the movement."},{"fault":"Dropping uncontrolled to the floor without resisting eccentrically.","correction":"Slow the descent deliberately and use a resistance band around your chest if you cannot maintain tension for at least two to three seconds."}],"safety":{"precautions":["Place ample padding under the kneecaps to protect against excess pressure.","Ensure ankles are solidly anchored before initiating the movement to prevent slipping.","Warm up the hamstrings thoroughly, as the eccentric peak forces are exceptionally high."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Nordic Hamstring Curl","previous_ids":["oec:nordic-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Nordic Curl","url":"https://wger.de/en/exercise/910/view-base","license":"CC-BY-SA-4.0","author":"karly"}]},"relations":[{"type":"progression-of","target":"oec:slider-hamstring-curl"},{"type":"substitute-for","target":"oec:lying-leg-curl"},{"type":"substitute-for","target":"oec:seated-leg-curl"}],"setup":{"position":"kneeling","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An advanced bodyweight knee-flexion exercise that develops eccentric hamstring strength by controlling the forward descent of the torso from a kneeling position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"one armed push-ups","kind":"common"},{"text":"single-arm push-up","kind":"common"},{"text":"one-handed push-up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","anti-rotation","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1293"},"id":"oec:one-arm-push-up","instructions":{"setup":["Begin in a high plank position with your feet set wide apart—at least shoulder-width or wider—to provide a stable base of support.","Place your working hand beneath the center of your chest or slightly inside your shoulder line.","Tuck your non-working arm securely behind your lower back or brace it tight against your thigh.","Brace your core, squeeze your glutes, and square your hips and shoulders toward the floor."],"steps":["Inhale and lower your torso under control by bending the working elbow, keeping it tucked at roughly a 45-degree angle relative to your torso.","Descend until your chest is just above the floor, actively resisting the rotational pull that tries to twist your hips.","Exhale and press forcefully through your working palm, extending your elbow and driving back up to the starting plank position without excessive torso rotation."],"breathing":"Inhale deeply as you lower yourself toward the floor, hold briefly at the bottom, and exhale forcefully as you press yourself back up.","cues":["Screw your hand into the floor.","Keep your shoulders and hips parallel to the ground.","Squeeze your glutes and brace your abs hard against the twist."],"common_faults":[{"fault":"Excessive hip twist or tilting open to the side.","correction":"Widen your foot stance further and vigorously brace your obliques to keep your pelvis squared to the floor."},{"fault":"Flaring the working elbow straight out to ninety degrees.","correction":"Keep your elbow angled closer to your ribs (around 45 degrees) to protect the shoulder joint."},{"fault":"Sagging through the lower back and hips.","correction":"Maintain strong glute and abdominal tension throughout the entire range of motion."}],"safety":{"precautions":["Requires significant shoulder and wrist stability; regress to an elevated surface or incline push-up if you cannot control the descent."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"One-Arm Push-Up","previous_ids":["oec:one-armed-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: One armed push-ups","url":"https://wger.de/en/exercise/1293/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:typewriter-push-up"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"An advanced calisthenics variation where a push-up is performed on a single arm, placing immense unilateral demand on the chest, triceps, anterior shoulder, and core stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Overhead Arm Clap","kind":"common"},{"text":"Claps Over the Head","kind":"common"},{"text":"Overhead Hand Clap","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]}]},"classification":{"modalities":["calisthenics","mobility","conditioning"],"movement_patterns":["mobility-drill","isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1223"},"id":"oec:overhead-clap","instructions":{"setup":["Stand tall with your feet shoulder-width apart and your arms resting naturally at your sides.","Brace your core lightly and keep your chest lifted with shoulders relaxed."],"steps":["Raise both arms out to the sides in a wide arc until they meet directly over your head.","Clap your palms together firmly at the top of the motion.","Lower your arms back down along the same path under control to the starting position."],"breathing":"Breathe rhythmically, inhaling as the arms ascend and exhaling as they descend.","cues":["Keep elbows long but soft","Clap directly overhead","Keep your ribs down and core braced"],"common_faults":[{"fault":"Arching the lower back when reaching overhead.","correction":"Engage your abdominals to keep the ribs anchored and the spine neutral."},{"fault":"Shrugging the shoulders aggressively up into the ears.","correction":"Allow natural scapular upward rotation without excessively tensing the neck."}],"safety":{"precautions":["If you experience shoulder impingement or pain overhead, stop short of full abduction or turn the thumbs upward."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Overhead Clap","previous_ids":["oec:claps-over-the-head"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Claps over the head","url":"https://wger.de/en/exercise/1223/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"relations":[{"type":"part-of","target":"oec:step-jack"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing calisthenic drill where the arms are repeatedly raised out to the sides or front to clap overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Long Lunge Pulse Stretch","kind":"common"},{"text":"Long Lunge Pulse","kind":"common"},{"text":"Band Overhead Lunge Pulse","kind":"common"},{"text":"Overhead Split Squat Pulse","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics"],"movement_patterns":["lunge","mobility-drill","stretch"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["resistance-band","strap"]]},"external_ids":{"wger":"2526"},"id":"oec:overhead-lunge-pulse","instructions":{"setup":["Grasp a resistance band or strap overhead with straight arms, pulling outward to maintain continuous tension.","Step one foot back into a long split stance with feet hip-width apart and the rear heel lifted high off the ground."],"steps":["Lower your hips downward until your front thigh is nearly parallel to the floor and the rear knee hovers just above the ground.","Pulse smoothly up and down by about one to two inches in a slow, controlled rhythm.","Maintain active tension pulling outward on the overhead implement and keep your torso fully upright.","Complete the desired repetitions or time, then press through the front foot to stand and repeat on the opposite side."],"breathing":"Breathe continuously and rhythmically throughout the pulsing movement without holding your breath.","cues":["Keep arms locked overhead","Tuck your pelvis slightly","Stay tall through your spine","Small, controlled pulses"],"common_faults":[{"fault":"Overarching the lower back to compensate for tight hip flexors.","correction":"Tuck the tailbone slightly and brace your abs to feel the stretch in the front of the trailing hip."},{"fault":"Bouncing erratically using joint momentum rather than muscular control.","correction":"Slow the tempo down and restrict the movement to a controlled one- to two-inch oscillation."},{"fault":"Allowing the front knee to cave inward.","correction":"Press actively through the whole front foot and track the knee in line with your middle toes."}],"safety":{"precautions":["Reduce the stance length or avoid lowering too deeply if you experience pain in the rear knee or groin."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Overhead Lunge Pulse","previous_ids":["oec:long-lunge-pulse-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Long Lunge Pulse Stretch","url":"https://wger.de/en/exercise/2526/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-split-squat"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"overhead","position":"split-stance","range":"partial","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A dynamic lower-body mobility exercise performed in an elongated split stance with arms held overhead to build leg endurance and stretch the hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Behind-the-Neck Triceps Stretch","kind":"common"},{"text":"Single-Arm Overhead Triceps Stretch","kind":"common"},{"text":"Standing Triceps Stretch","kind":"common"},{"text":"Triceps stretch left","kind":"common"},{"text":"Triceps stretch right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1230,1231"},"id":"oec:overhead-triceps-stretch","instructions":{"setup":["Stand or sit tall with your spine neutral and shoulders relaxed.","Raise one arm overhead and bend at the elbow, dropping your palm down toward the center of your upper back."],"steps":["Reach overhead with your opposite hand and grasp the raised elbow.","Gently pull the elbow back and slightly inward until you feel a comfortable stretch along the back of your upper arm.","Hold the position steadily without bouncing.","Release carefully and repeat on the opposite arm."],"breathing":"Breathe smoothly and deeply, using each exhalation to relax deeper into the stretch.","cues":["Stand tall through your crown","Keep your ribs down","Gently guide the elbow, never force it"],"common_faults":[{"fault":"Arching the lower back to force the arm further overhead.","correction":"Keep your core gently braced and ribs drawn down to maintain a neutral spine."},{"fault":"Pushing the head and neck forward.","correction":"Keep your chin slightly tucked and your head aligned over your shoulders."}],"safety":{"precautions":["Avoid aggressive downward pulling if you have shoulder impingement or elbow discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Overhead Triceps Stretch","previous_ids":["oec:triceps-stretch-left","oec:triceps-stretch-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Triceps stretch left","url":"https://wger.de/en/exercise/1230/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"},{"title":"wger: Triceps stretch right","url":"https://wger.de/en/exercise/1231/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"setup":{"position":"standing"},"status":"active","summary":"A static upper-body stretch that targets the triceps brachii, especially the long head, by combining full elbow flexion with overhead shoulder flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Pancake Good Morning","kind":"common"},{"text":"Straddle Good Morning","kind":"common"},{"text":"Seated Straddle Good Morning","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"gracilis","role":"stretched"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics","strength"],"movement_patterns":["hinge","mobility-drill","stretch"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1845"},"id":"oec:pancake-good-morning","instructions":{"setup":["Sit tall on the floor in a wide straddle (pancake) position with your knees straight and toes pointing upward.","If tight hamstrings prevent an upright pelvis, sit on the edge of a yoga block or mat to elevate your hips.","Interlace your fingers lightly behind your head with elbows held wide, keeping your chest tall and spine extended."],"steps":["Hinge forward from the hips, actively tilting your pelvis forward while maintaining a flat, neutral spine.","Lower your chest toward the floor between your legs until you feel an intense stretch in your adductors and hamstrings without rounding your lower back.","Pause momentarily at end range, then contract your glutes and lower back muscles to return smoothly to the upright seated position."],"breathing":"Inhale deeply as you hinge forward toward the floor; exhale as you pull yourself back up to the seated upright position.","cues":["Rotate the pelvis, don't round the back","Chest toward the floor","Knees locked and toes to the ceiling","Elbows wide"],"common_faults":[{"fault":"Rounding the lumbar spine to reach the floor rather than hinging from the hips.","correction":"Elevate the hips on a block and limit the range of motion to only what can be achieved with a flat back and anterior pelvic tilt."},{"fault":"Allowing the knees to bend or the feet to roll inward.","correction":"Actively flex your quadriceps to keep your knees locked and pull your toes backward while pointing your kneecaps straight up."}],"safety":{"precautions":["Move smoothly into the stretch and avoid ballistic bouncing to prevent adductor or hamstring strains."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Pancake Good Morning","previous_ids":["oec:seated-pancake-good-morning"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Pancake Good Morning","url":"https://wger.de/en/exercise/1845/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"seated","range":"full","stance":{"width":"wide"}},"status":"active","summary":"A seated hip-hinge mobility exercise performed in a wide straddle to develop active hamstring and adductor flexibility alongside posterior chain strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dip Support Hold","kind":"common"},{"text":"Parallel Bar Hold","kind":"common"},{"text":"Dip Bar Support Hold","kind":"common"},{"text":"Dip Hold","kind":"common"},{"text":"Isometria alle parallele","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","isometric-stabilization"]},{"joint":"elbow","actions":["extension","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["dip-station","parallettes"]]},"external_ids":{"wger":"1808,1914"},"id":"oec:parallel-bar-support-hold","instructions":{"setup":["Stand between parallel dip bars and grasp each bar firmly with a neutral grip.","Jump or press yourself up so your arms are fully extended and your body hangs freely above the floor.","Engage your core, bring your legs together, and depress your shoulders away from your ears."],"steps":["Maintain active scapular depression by driving your palms down into the bars.","Keep your elbows locked straight without hyperextending.","Hold this rigid, tall position for the prescribed duration.","Lower your feet back to the floor with control when finished."],"breathing":"Breathe smoothly and continuously into your diaphragm while maintaining isometric core and shoulder tension.","cues":["Push the floor away","Long neck","Lock the elbows","Brace the abs"],"common_faults":[{"fault":"Allowing the shoulders to shrug up toward the ears.","correction":"Actively press down through your hands to keep your chest proud and your shoulders fully depressed."},{"fault":"Soft or bent elbows during the hold.","correction":"Flex your triceps to ensure your elbows remain fully extended throughout the set."},{"fault":"Arching the lower back and letting the legs swing loosely.","correction":"Squeeze your glutes and brace your abs to maintain a solid hollow-body or neutral posture."}],"safety":{"precautions":["Ensure the dip bars are stable and securely set before bearing weight.","Exit the hold immediately if you experience sharp pain in the anterior shoulder or sternum."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Parallel Bar Support Hold","previous_ids":["oec:parallel-bar-hold","oec:isometria-alle-parallele"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Parallel Bar Hold","url":"https://wger.de/en/exercise/1808/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"},{"title":"wger: Isometria alle parallele","url":"https://wger.de/en/exercise/1914/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:dip"},{"type":"part-of","target":"oec:dip"},{"type":"progression-of","target":"oec:feet-assisted-straight-bar-support"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"An isometric bodyweight exercise where you hold the locked-out top position of a dip on parallel bars to build scapular depression and shoulder stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Parallettes Push-Up","kind":"common"},{"text":"Parallel Bar Push-Up","kind":"common"},{"text":"Push-Ups on Parallettes","kind":"common"},{"text":"Push-Ups | Parallettes","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-vest"],"required":[["parallettes"]]},"external_ids":{"wger":"1113"},"id":"oec:parallette-push-up","instructions":{"setup":["Place two parallette bars parallel to each other on a non-slip surface, roughly shoulder-width apart.","Grip the bars firmly with a neutral grip and step your feet back into a full plank position.","Brace your core, squeeze your glutes, and establish a straight line from your head to your heels with your arms fully extended."],"steps":["Lower your body under control by bending your elbows, keeping them angled roughly 45 degrees relative to your torso.","Descend until your chest passes below the level of the bars, achieving a comfortable stretch across the chest and shoulders.","Press powerfully through your palms, extending the elbows and driving your body back up to the starting plank position.","Actively push through the top to allow the shoulder blades to smoothly protract at full lockout."],"breathing":"Inhale as you lower down past the handles; exhale forcefully as you press back up to the top.","cues":["Elbows at forty-five degrees","Chest through the bars","Maintain a rigid plank"],"common_faults":[{"fault":"Sagging hips or hyperextending the lower back during the press.","correction":"Actively squeeze your glutes and pull your ribcage down to keep the pelvis neutral throughout."},{"fault":"Flaring the elbows out perpendicular to the torso.","correction":"Tuck your elbows to roughly 45 degrees to protect the shoulder joints and emphasize the chest."},{"fault":"Descending too deep into pain or uncontrolled shoulder internal rotation.","correction":"Only lower to a depth where shoulders remain stable and pain-free, gradually expanding the active range of motion."}],"safety":{"precautions":["Ensure the parallettes are resting on a stable, non-slick surface so they do not tip or slide outward.","Do not force an extreme deficit depth if you experience anterior shoulder discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Parallette Push-Up","previous_ids":["oec:push-ups-parallettes"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push-Ups | Parallettes","url":"https://wger.de/en/exercise/1113/view-base","license":"CC-BY-SA-4.0","author":"anon1337"}]},"relations":[{"type":"variation-of","target":"oec:deficit-push-up"},{"type":"substitute-for","target":"oec:deficit-push-up"},{"type":"substitute-for","target":"oec:dumbbell-push-up"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"prone","range":"deficit","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A push-up variation performed gripping parallettes to allow a neutral wrist position and a deeper range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Paused Hack Squat","kind":"common"},{"text":"Pause Hack Squats","kind":"common"},{"text":"Machine Pause Hack Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["hack-squat-machine"]]},"external_ids":{"wger":"1464"},"id":"oec:pause-hack-squat","instructions":{"setup":["Step onto the footplate with feet shoulder-width apart and toes slightly pointed outward.","Rest your back flat against the backrest and position your shoulders securely under the shoulder pads.","Disengage the machine's safety handles and fully extend your legs without hyperextending your knees."],"steps":["Inhale, brace your core, and smoothly lower the carriage by bending your knees and hips.","Descend until your thighs reach at least parallel to the footplate or full comfortable knee flexion.","Hold the bottom position completely motionless for one to two seconds without resting the carriage on the bottom stops.","Drive through your midfoot to press the sled back up to the starting position, exhaling near the top."],"breathing":"Inhale and brace your torso before descending, hold your breath through the bottom pause to maintain spinal stability, and exhale as you press back to lockout.","cues":["Glue your lower back to the pad","Dead stop at the bottom","Drive the floor away"],"common_faults":[{"fault":"Bouncing out of the hole or cutting the pause short.","correction":"Come to a complete, deliberate standstill at maximum depth before initiating the upward drive."},{"fault":"Allowing the lower back or pelvis to curl away from the pad at the bottom.","correction":"Limit your range of motion to where your sacrum remains firmly against the back pad."},{"fault":"Heels lifting off the platform during descent.","correction":"Move your feet slightly higher on the footplate to ensure full foot contact throughout the movement."}],"safety":{"precautions":["Ensure the safety catch mechanism is adjusted to catch the sled just below your target depth."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Pause Hack Squat","previous_ids":["oec:pause-hack-squats"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pause Hack Squats","url":"https://wger.de/en/exercise/1464/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:machine-hack-squat"},{"type":"progression-of","target":"oec:machine-hack-squat"},{"type":"variation-of","target":"oec:hack-squat"}],"setup":{"position":"standing","range":"pause","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based squat variation performed with a motionless hold at full depth to eliminate the stretch reflex and maximize quadriceps recruitment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pelvic Wave","kind":"common"},{"text":"Spine Curl","kind":"common"},{"text":"Articulating Bridge","kind":"common"},{"text":"Articulating Glute Bridge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["pilates","mobility","calisthenics","rehabilitation"],"movement_patterns":["mobility-drill","spinal-flexion","spinal-extension","hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2641"},"id":"oec:pelvic-curl","instructions":{"setup":["Lie on your back with your knees bent and feet flat on the floor, positioned hip-width apart.","Rest your arms straight along your sides with palms facing down and maintain a neutral spine."],"steps":["Exhale and engage your deep abdominals to tilt your pelvis posteriorly, flattening your lower back into the mat.","Continue the roll by peeling your spine off the floor one vertebra at a time, pressing evenly through your feet.","Lift until your hips form a straight line from your shoulders to your knees, resting weight across your shoulder blades.","Inhale and pause at the top while maintaining glute and abdominal engagement.","Exhale as you reverse the movement, articulating your spine back onto the mat bone by bone from upper back to pelvis."],"breathing":"Exhale as you peel the spine upward, inhale to hold at the top, and exhale smoothly as you roll down vertebra by vertebra.","cues":["Peel your spine like tape off the floor","Keep your ribs connected to your pelvis at the top","Roll down sequentially from top to bottom"],"common_faults":[{"fault":"Lifting the torso as one rigid block instead of rolling sequentially through each spinal segment.","correction":"Initiate by flattening the low back and intentionally peel the spine off the floor one vertebra at a time."},{"fault":"Hyperextending the lower back and flaring the ribcage at the top of the bridge.","correction":"Stop lifting once hips align straight between knees and shoulders, keeping the abdominal wall braced."},{"fault":"Letting the knees splay outward or cave inward during the movement.","correction":"Maintain gentle inner-thigh tension to keep knees tracking directly over your second toes."}],"safety":{"precautions":["Do not roll onto your neck; keep your weight supported across the upper back and shoulder blades."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Pelvic Curl","previous_ids":["oec:pelvic-wave"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pelvic Wave","url":"https://wger.de/en/exercise/2641/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:glute-bridge"},{"type":"substitute-for","target":"oec:glute-bridge"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine mat exercise articulating the spine off the floor vertebra by vertebra into a bridge position and rolling back down with control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Supine Pelvic Tilt","kind":"common"},{"text":"Posterior Pelvic Tilt","kind":"common"},{"text":"Pelvic Tilts","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"erector-spinae","role":"stretched"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["posterior-tilt","anterior-tilt"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2647"},"id":"oec:pelvic-tilt","instructions":{"setup":["Lie face up on a comfortable mat with your knees bent and feet flat on the floor, positioned hip-width apart.","Rest your arms comfortably at your sides and allow your lower back to maintain its natural, slight arch."],"steps":["Exhale gently and draw your navel inward toward your spine.","Contract your deep abdominals to roll your pelvis backward, flattening your lower back firmly into the floor.","Hold the posterior tilt briefly while keeping your glutes and legs relaxed or gently engaged without lifting your hips.","Inhale and smoothly release the contraction, returning your pelvis and lower back to the neutral starting position."],"breathing":"Exhale as you tilt your pelvis backward and flatten your spine against the floor; inhale as you release back to neutral.","cues":["Flatten the small of your back into the floor.","Pull your belt buckle toward your ribcage.","Keep your glutes relaxed; move from your core."],"common_faults":[{"fault":"Lifting the hips off the floor into a bridge.","correction":"Keep your sacrum resting on the ground; only rotate the pelvis without lifting your hips into the air."},{"fault":"Pushing aggressively into the floor with the feet.","correction":"Focus on driving the movement with abdominal contraction rather than leg extension."},{"fault":"Holding your breath during the contraction.","correction":"Maintain a continuous, smooth breathing rhythm, exhaling through pursed lips as you tilt."}],"safety":{"precautions":["Move within a pain-free range of motion, avoiding excessive force if you experience acute lower back discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Pelvic Tilt","previous_ids":["oec:pelvic-tilts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pelvic Tilts","url":"https://wger.de/en/exercise/2647/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"supine","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational core and lumbo-pelvic mobility exercise performed supine to develop pelvic control and engage the deep abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pendelay Row","kind":"misspelling"},{"text":"Deadstop Barbell Row","kind":"common"},{"text":"Deadstop Row","kind":"common"},{"text":"Pendelay Rows","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","power"],"movement_patterns":["horizontal-pull","pull","hinge"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["strap"],"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"448"},"id":"oec:pendlay-row","instructions":{"setup":["Stand with mid-foot beneath a loaded barbell with standard-diameter plates, feet hip-width apart.","Hinge deeply at the hips until your torso is approximately parallel to the floor, keeping your back flat and knees slightly bent.","Grasp the barbell with an overhand grip slightly wider than shoulder width, with arms fully extended."],"steps":["Take a deep breath and brace your core, setting your lower back into rigid extension.","Explosively pull the bar off the floor toward your lower chest or upper abdomen by driving your elbows back.","Touch your torso with the barbell without rising up from your hip hinge.","Lower the bar under control back to the floor until it comes to a complete dead stop before starting the next rep."],"breathing":"Inhale and brace your core before initiating the pull, hold your breath through the concentric effort, and exhale as the bar returns to the floor.","cues":["Pull from a dead stop every rep.","Keep your chest parallel to the floor.","Drive your elbows toward the ceiling.","Don't use hip momentum to lift the weight."],"common_faults":[{"fault":"Standing up or using leg drive to heave the barbell upward.","correction":"Reduce the load and keep your hips and torso locked strictly parallel to the floor."},{"fault":"Rounding the lumbar spine under load.","correction":"Set your hips back, engage the hamstrings, and lock your spinal erectors in neutral before pulling."},{"fault":"Bouncing the bar off the floor instead of coming to a full rest.","correction":"Let the plates settle completely on the floor to eliminate all stretch-shortening rebound."}],"safety":{"precautions":["Ensure standard-diameter bumper or Olympic plates are used so the bar rests at the correct starting height.","Do not allow the lower back to round dynamically during the explosive pull."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Pendlay Row","previous_ids":["oec:pendelay-rows"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pendelay Rows","url":"https://wger.de/en/exercise/448/view-base","license":"CC-BY-SA-3.0","author":"Nallitnas"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A strict barbell row variation pulled explosively from a dead stop on the floor with the torso parallel to the ground."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pendulum Hack Squat","kind":"common"},{"text":"Machine Pendulum Squat","kind":"common"},{"text":"Pendular Hack","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["plate-loaded-machine"],["weight-plate"]]},"external_ids":{"wger":"1521,1527"},"id":"oec:pendulum-squat","instructions":{"setup":["Step onto the footplate and press your entire back and hips firmly against the back pad.","Settle your shoulders beneath the shoulder pads and place your feet roughly shoulder-width apart on the platform.","Extend your hips and knees to take the weight off the stops, then rotate or pull the safety release handle outward."],"steps":["Inhale, brace your core, and keep your head and torso firmly pinned against the backrest.","Control the descent by bending at your knees and hips, allowing your knees to travel forward over your toes along the machine's curved path.","Lower yourself smoothly until your thighs reach or break parallel with the footplate while keeping your heels flat.","Drive through your midfoot to push the platform away, extending your knees and hips back to the starting position without locking out aggressively."],"breathing":"Inhale and brace your torso before descending, then exhale forcefully as you drive through the sticking point back toward the top.","cues":["Keep back glued to the pad","Drive knees forward over toes","Push the floor away through midfoot"],"common_faults":[{"fault":"Allowing the pelvis to tuck and lift off the back pad at the bottom of the rep.","correction":"Limit your depth to the range where your hips remain in full contact with the backrest."},{"fault":"Heels peeling up off the footplate during deep knee flexion.","correction":"Reposition your feet slightly higher on the platform to accommodate your ankle mobility."},{"fault":"Hyperextending and slamming the knees into lockout at the top.","correction":"Reverse the motion just short of complete knee lockout to maintain constant tension on the quadriceps."}],"safety":{"precautions":["Test and verify the height of the safety stop mechanism before loading heavy plates.","Keep one hand close to the safety catch lever to quickly re-engage the stops if muscular failure occurs."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Pendulum Squat","previous_ids":["oec:pendular-hack"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pendular hack","url":"https://wger.de/en/exercise/1521/view-base","license":"CC-BY-SA-4.0","author":"polloperro"},{"title":"wger: Pendulum Squat","url":"https://wger.de/en/exercise/1527/view-base","license":"CC-BY-SA-4.0","author":"schweezer"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:hack-squat"},{"type":"substitute-for","target":"oec:leg-press"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based squat variation utilizing a swinging counterbalanced lever arm to heavily load the quadriceps through a deep range of motion with reduced lumbar strain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pigeon Pose","kind":"common"},{"text":"Sleeping Pigeon Stretch","kind":"common"},{"text":"Eka Pada Rajakapotasana","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"tensor-fasciae-latae","role":"stretched"}],"joints":[{"joint":"hip","actions":["external-rotation","flexion","extension"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1872"},"id":"oec:pigeon-stretch","instructions":{"setup":["Begin on all fours on a comfortable mat.","Slide one knee forward toward the wrist on the same side, placing the shin on the floor angled diagonally under your torso.","Extend the opposite leg straight back behind you with the top of the foot flat on the floor."],"steps":["Square your hips toward the floor so your weight is centered rather than falling to the side of the bent leg.","Lower your pelvis toward the floor until you feel a deep stretch in the outer hip and glute of the front leg.","Walk your hands forward and lower down onto your forearms or fold your torso over the front shin to deepen the stretch.","Hold the position for the target duration while relaxing into the stretch.","Press through your hands to lift your torso, step the front leg back, and switch sides."],"breathing":"Take slow, deep diaphragmatic breaths, consciously releasing tension and sinking deeper into the hip on every exhale.","cues":["Square the hips forward","Stay tall through the spine","Breathe into the tight hip"],"common_faults":[{"fault":"Collapsing onto the hip of the front leg","correction":"Keep your pelvis level and square to the floor; place a yoga block or rolled towel under the front glute if needed for support."},{"fault":"Twisting the front knee instead of moving through the hip","correction":"Bring the front foot closer to your groin to decrease torque at the knee joint."},{"fault":"Rounding aggressively through the lower back","correction":"Maintain length in the spine and hinge from the hip rather than slouching forward."}],"safety":{"precautions":["Avoid pushing into sharp knee pain; the stretch should be felt in the hip and glute, not the knee joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Pigeon Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pigeon Stretch","url":"https://wger.de/en/exercise/1872/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"status":"active","summary":"A floor-based hip stretch targeting the glutes, deep hip external rotators, and the trailing hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Floor Pike Hold","kind":"common"},{"text":"Pike Plank","kind":"common"},{"text":"Pike Hold (Floor)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"iliopsoas","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation","isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2691"},"id":"oec:pike-hold","instructions":{"setup":["Begin in a high plank position on the floor with hands planted shoulder-width apart and fingers spread wide.","Walk your feet toward your hands, lifting your hips toward the ceiling until your body forms an inverted V shape."],"steps":["Press the floor away aggressively through your palms to fully elevate and protract your shoulder blades.","Keep your arms straight and lock your elbows while aligning your torso with your arms as closely as mobility permits.","Engage your abdominals and hip flexors to maintain the pike angle at your hips.","Hold the position firmly for the targeted duration without letting your shoulders sag or elbows bend.","Step your feet back out into a plank or lower your knees gently to the floor to finish."],"breathing":"Maintain steady, rhythmic breathing through the nose and mouth while keeping your core braced.","cues":["Push the floor away","Hips to the ceiling","Lock your elbows","Look toward your toes"],"common_faults":[{"fault":"Passive shoulder collapse","correction":"Actively press through the hands to keep the shoulder blades elevated toward the ears throughout the hold."},{"fault":"Soft or bent elbows","correction":"Fully extend the arms and squeeze the triceps to lock the elbow joints."},{"fault":"Walking feet too far out, turning the hold into a plank","correction":"Walk feet inward as far as hamstring flexibility allows to stack the hips higher over the shoulders."}],"safety":{"precautions":["Warm up wrists and shoulders thoroughly before performing overhead bodyweight supports.","Step down safely if experiencing sharp wrist discomfort or acute shoulder fatigue."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Pike Hold","previous_ids":["oec:pike-hold-floor"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pike Hold (Floor)","url":"https://wger.de/en/exercise/2691/view-base","license":"CC-BY-SA-4.0","author":"nalhilal"}]},"relations":[{"type":"regression-of","target":"oec:pike-push-up"},{"type":"regression-of","target":"oec:wall-handstand"},{"type":"regression-of","target":"oec:handstand"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric bodyweight exercise where the hips are held high in an inverted V-shape to build overhead shoulder strength and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Pike Push Up","kind":"common"},{"text":"Pike Press","kind":"common"},{"text":"Pike Push Ups","kind":"common"},{"text":"Vpushup","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation","protraction"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"454,1090"},"id":"oec:pike-push-up","instructions":{"setup":["Begin in a standard push-up position with hands slightly wider than shoulder-width apart on the floor.","Walk your feet forward toward your hands while raising your hips into the air to form an inverted V-shape.","Keep your legs and spine as straight as mobility allows, resting your weight up onto the balls of your feet."],"steps":["Inhale and lower your head forward and down in an arc between your hands, creating a tripod shape with your hands and the top of your head.","Lower under control until the top of your head lightly grazes the floor just ahead of your fingertips.","Exhale and press firmly into the floor through your palms, extending the elbows and pushing back and up into the starting pike position."],"breathing":"Inhale as you lower toward the floor, and exhale forcefully as you press yourself back to the top.","cues":["Head moves forward into a tripod.","Keep the hips stacked high over the shoulders.","Tuck elbows slightly inward, avoiding flared elbows."],"common_faults":[{"fault":"Flaring elbows straight out to the sides.","correction":"Keep elbows tucked at roughly a 45-degree angle relative to the torso throughout the descent."},{"fault":"Lowering the head straight down between the hands instead of forward.","correction":"Shift your center of mass forward so your head lands slightly ahead of your hands at the bottom."},{"fault":"Allowing hips to sink into a standard push-up angle.","correction":"Actively press into the floor to maintain the highest hip elevation possible throughout the rep."}],"safety":{"precautions":["Ensure the floor has sufficient traction so hands and feet do not slip.","Maintain neck in a neutral alignment rather than hyperextending to look forward."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Pike Push-Up","previous_ids":["oec:pike-push-ups","oec:vpushup"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pike Push Ups","url":"https://wger.de/en/exercise/454/view-base","license":"CC-BY-SA-4.0","author":"Nash"},{"title":"wger: Vpushup","url":"https://wger.de/en/exercise/1090/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:feet-elevated-pike-push-up"},{"type":"regression-of","target":"oec:handstand-push-up"},{"type":"progression-of","target":"oec:pike-hold"},{"type":"substitute-for","target":"oec:barbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight pressing variation performed in an inverted pike position that emphasizes the shoulders and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Squat","kind":"common"},{"text":"One-Legged Squat","kind":"common"},{"text":"Pistol squats right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"tibialis-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["squat","balance"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["kettlebell","plyo-box","suspension-trainer"],"required":[]},"external_ids":{"wger":"456,1020"},"id":"oec:pistol-squat","instructions":{"setup":["Stand tall on one leg with the foot firmly planted and facing forward.","Extend the opposite leg straight out in front of you, keeping the quad engaged and foot clear of the ground.","Reach both arms forward at shoulder height to help counterbalance your bodyweight."],"steps":["Inhale, brace your core, and initiate the squat by bending simultaneously at the hip and knee of the working leg.","Descend smoothly under control, letting your knee travel forward over your toes while keeping the non-working leg fully elevated off the floor.","Continue descending until your hamstring contacts your calf at full depth while keeping the heel of the standing foot flat.","Drive down forcefully through the midfoot and heel to reverse the movement.","Extend the working hip and knee fully to return to the tall starting position, then repeat or switch sides."],"breathing":"Inhale and brace your core as you descend, then exhale forcefully as you drive out of the bottom position.","cues":["Keep your heel pinned to the floor","Reach forward with your hands to counterbalance","Squeeze the non-working quad to keep that leg high","Drive the knee in line with your middle toes"],"common_faults":[{"fault":"Allowing the heel of the working foot to peel off the floor during the descent.","correction":"Improve ankle dorsiflexion mobility or elevate the heel slightly on a small plate until full range is achieved."},{"fault":"Letting the non-working leg drag or touch the floor.","correction":"Actively flex the hip and squeeze the quadriceps of the free leg to keep it parallel to the ground, or practice off a raised box."},{"fault":"Excessive knee valgus (the standing knee collapsing inward under load).","correction":"Push the knee slightly outward tracking over your toes and engage the gluteus medius throughout the rep."}],"safety":{"precautions":["Avoid bouncing or crashing into the bottom position to protect the knee joint.","Ensure adequate ankle dorsiflexion before attempting full depth reps unassisted."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Pistol Squat","previous_ids":["oec:pistol-squats-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pistol Squat","url":"https://wger.de/en/exercise/456/view-base","license":"CC-BY-SA-3.0","author":"minifigmaster125"},{"title":"wger: Pistol squats right","url":"https://wger.de/en/exercise/1020/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:single-leg-box-squat"},{"type":"substitute-for","target":"oec:shrimp-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"An advanced bodyweight squat performed on one leg with the opposite leg extended horizontally forward."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Planche Lean Hold","kind":"common"},{"text":"Plank Lean","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization","flexion"]},{"joint":"scapulothoracic","actions":["protraction","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["parallettes","mat"],"required":[]},"external_ids":{"wger":"2532"},"id":"oec:planche-lean","instructions":{"setup":["Place your hands on the floor roughly shoulder-width apart, with fingers spread and pointed slightly outward to relieve wrist pressure.","Step your feet back into a push-up plank position with feet together and toes pointed into the ground.","Lock your elbows completely straight and actively push the floor away to achieve maximum scapular protraction and depression.","Tuck your pelvis into a posterior pelvic tilt, bracing the abs and squeezing the glutes to form a solid hollow body."],"steps":["Keeping the arms fully locked and core tight, shift your body weight forward by leaning your shoulders ahead of your wrists.","Hold the maximum forward lean you can sustain with completely straight elbows, protracted shoulder blades, and a flat lower back.","Maintain the static hold for the prescribed duration.","Carefully shift your weight backward to exit the hold and rest on your knees."],"breathing":"Breathe continuously with shallow, controlled breaths while maintaining rigid abdominal and chest tension throughout the hold.","cues":["Push the floor away to round the upper back.","Lock the elbows completely.","Tuck the tailbone and squeeze the glutes.","Lean forward onto the tips of the toes."],"common_faults":[{"fault":"Bending the elbows as the forward lean increases.","correction":"Fully lock the arms and rotate the elbow pits forward; decrease the forward lean angle until the elbows can stay rigidly straight."},{"fault":"Losing scapular protraction and allowing the chest to sink between the shoulder blades.","correction":"Actively spread the shoulder blades apart and push the ground away throughout the entire duration."},{"fault":"Sagging at the hips or hyper-extending the lumbar spine.","correction":"Squeeze the glutes hard and pull the ribcage down toward the pelvis into a hollow-body position."}],"safety":{"precautions":["Thoroughly warm up the wrists, shoulders, and biceps tendons before performing intense straight-arm leans.","If wrist mobility limits your lean angle or causes pain, perform the exercise using parallettes or turn the hands outward."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Planche Lean","previous_ids":["oec:planche-lean-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Planche Lean Hold","url":"https://wger.de/en/exercise/2532/view-base","license":"CC-BY-SA-4.0","author":"ege"}]},"relations":[{"type":"regression-of","target":"oec:tuck-planche"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"An isometric calisthenics hold in a plank position with the shoulders leaned forward past the wrists to develop straight-arm pushing strength and scapular protraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Forearm Plank","kind":"common"},{"text":"Front Plank","kind":"common"},{"text":"Prone Bridge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"knee","actions":["extension","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"458,1307"},"id":"oec:plank","instructions":{"setup":["Lie face down on an exercise mat.","Place your elbows directly under your shoulders with forearms resting flat and parallel on the floor.","Tuck your toes under, set your feet hip-width apart, and engage your core to prepare to lift."],"steps":["Press through your forearms and toes to elevate your hips, thighs, and torso off the floor.","Align your body in a straight line from your head down through your heels.","Actively press the floor away to spread your shoulder blades slightly and prevent sagging through the chest.","Squeeze your glutes and brace your abdominals firmly to maintain a neutral pelvis and spine.","Hold this rigid position for the designated duration without letting your hips sag or hike."],"breathing":"Maintain steady, rhythmic diaphragmatic breathing without releasing abdominal brace tension.","cues":["Push the floor away","Squeeze your glutes and brace your abs","Straight line from head to heels"],"common_faults":[{"fault":"Sagging lumbar spine with anterior pelvic tilt.","correction":"Tuck the tailbone slightly, squeeze the glutes, and brace the abdominals to bring the pelvis back into a neutral position."},{"fault":"Hiking the hips excessively high into an inverted V-shape.","correction":"Lower the hips until shoulders, hips, knees, and ankles form a continuous straight line."},{"fault":"Scapular winging or sinking between the shoulder blades.","correction":"Actively drive the forearms into the floor to protract the scapulae and create a broad upper back."},{"fault":"Craning the neck upward or letting the head drop toward the floor.","correction":"Keep the cervical spine neutral by directing your gaze directly down at the floor between your hands."}],"safety":{"precautions":["Terminate the hold when spinal alignment can no longer be maintained."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Plank","previous_ids":["oec:front-plank"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank","url":"https://wger.de/en/exercise/458/view-base","license":"CC-BY-SA-3.0","author":"YYCfit / BFad07"},{"title":"wger: Front Plank","url":"https://wger.de/en/exercise/1307/view-base","license":"CC-BY-SA-4.0","author":"hektkaso"}]},"relations":[{"type":"substitute-for","target":"oec:high-plank"},{"type":"substitute-for","target":"oec:hollow-body-hold"},{"type":"regression-of","target":"oec:ab-wheel-rollout"},{"type":"regression-of","target":"oec:plank-walkout"},{"type":"regression-of","target":"oec:plank-reach"},{"type":"regression-of","target":"oec:plank-with-leg-lift"}],"setup":{"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric bodyweight exercise held in a prone position on forearms and toes to train anterior core stiffness and resist lumbar extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank Jumping Jacks","kind":"common"},{"text":"Plank Jacks","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"adductors","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["abduction","adduction"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","conditioning","plyometric"],"movement_patterns":["anti-extension","jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1489"},"id":"oec:plank-jack","instructions":{"setup":["Begin in a solid high plank position with your hands planted directly beneath your shoulders, arms extended, and fingers spread.","Engage your core, squeeze your glutes, and start with your feet together so your body forms a straight line from head to heels."],"steps":["Brace your core firmly and hop both feet outward slightly wider than shoulder-width, landing softly on the balls of your feet.","Immediately hop both feet back together to the starting position without letting your hips sag or bounce upward.","Repeat the hopping motion at a controlled, rhythmic pace while keeping your torso completely stable."],"breathing":"Maintain steady, rhythmic breathing throughout the movement, exhaling as your feet jump outward and inhaling as they return.","cues":["Lock your torso in place","Light on your toes","Don't let the hips bounce"],"common_faults":[{"fault":"Hips sagging toward the floor during the hops.","correction":"Brace the abdominals and squeeze the glutes to keep the pelvis aligned with the spine."},{"fault":"Hips piking high into the air with each jump.","correction":"Focus on horizontal foot movement rather than jumping high; keep your shoulders and hips on the same level."}],"safety":{"precautions":["Perform on a non-slip surface to prevent your hands or feet from sliding during the movement.","Transition to tapping one foot out at a time if hopping causes lower back discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank Jack","previous_ids":["oec:plank-jacks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank Jacks","url":"https://wger.de/en/exercise/1489/view-base","license":"CC-BY-SA-4.0","author":"jayninja"}]},"relations":[{"type":"progression-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:plank"},{"type":"substitute-for","target":"oec:mountain-climber"},{"type":"substitute-for","target":"oec:plank-tuck-jump"},{"type":"variation-of","target":"oec:high-plank"},{"type":"variation-of","target":"oec:plank"}],"setup":{"grip":{"orientation":"neutral"},"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic core and conditioning exercise where you jump your feet out and in while maintaining a stable plank position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank Arm Reach","kind":"common"},{"text":"Front Plank Reach","kind":"common"},{"text":"Plank with Forward Reach","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction","isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-rotation","anti-extension"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1766"},"id":"oec:plank-reach","instructions":{"setup":["Set up in a standard forearm plank position with your elbows directly beneath your shoulders.","Place your feet hip- to shoulder-width apart to create a stable base of support.","Brace your core, squeeze your glutes, and align your body in a straight line from your head to your heels."],"steps":["Without letting your hips twist or shift, slowly extend one arm straight forward parallel to the floor.","Pause for a brief count at full reach, keeping the supporting shoulder active and pushing away from the ground.","Lower the reaching arm back down to the starting elbow plank position under control.","Repeat the movement with the opposite arm, maintaining level hips throughout the transition."],"breathing":"Maintain steady, rhythmic breathing through your diaphragm; exhale as you reach forward and inhale as you return your arm to the ground.","cues":["Keep hips square to the floor.","Reach long, do not rush.","Push the floor away through the supporting arm."],"common_faults":[{"fault":"Rotating the hips toward the open side when lifting the arm.","correction":"Widen your foot stance and brace your core tighter to resist rotational torque."},{"fault":"Sagging through the lower back during the reach.","correction":"Tuck your pelvis slightly, squeeze your glutes, and actively draw your ribs toward your pelvis."},{"fault":"Shrugging the supporting shoulder up toward the ear.","correction":"Actively press your supporting elbow into the floor to engage the serratus anterior and stabilize the shoulder."}],"safety":{"precautions":["Discontinue or regress to standard planks if you experience lower back discomfort or shoulder pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank Reach","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank Reach","url":"https://wger.de/en/exercise/1766/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:plank"},{"type":"progression-of","target":"oec:plank"},{"type":"substitute-for","target":"oec:plank-shoulder-tap"}],"setup":{"position":"prone","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An anti-rotation core exercise where one arm extends forward from a forearm plank position while maintaining a stable, level torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Scorpion Kick","kind":"common"},{"text":"Scorpion Plank","kind":"common"},{"text":"High Plank Scorpion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","external-rotation"]},{"joint":"lumbar-spine","actions":["rotation","isometric-stabilization"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["calisthenics","mobility"],"movement_patterns":["rotation","anti-extension"],"mechanics":"compound","force":"mixed","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1207"},"id":"oec:plank-scorpion","instructions":{"setup":["Start in a high plank position with your hands directly beneath your shoulders and fingers spread.","Position your feet hip-width apart and establish a rigid line from your head to your heels by bracing your core."],"steps":["Lift one foot off the floor, flex the knee slightly, and lift the leg into hip extension behind you.","Rotate your pelvis and swing the elevated leg across your body toward the opposite side, reaching the toes toward the floor.","Pivot onto the outer edge of your stationary foot while pressing firmly through both hands to keep your chest facing the floor.","Smoothly reverse the rotation, return your foot to the starting plank position, and repeat on the opposite side."],"breathing":"Exhale as you rotate and reach the leg across your body; inhale as you return to the neutral plank position.","cues":["Keep both palms glued to the floor","Rotate through the hips, not the shoulders","Reach long and controlled with the back foot"],"common_faults":[{"fault":"Lifting one hand off the floor as the torso rotates.","correction":"Actively push through both hands and keep the chest facing the ground to isolate rotation to the hips and spine."},{"fault":"Rushing the movement with momentum rather than controlled muscular effort.","correction":"Move deliberately and pause briefly at the end range of rotation before returning to the plank."}],"safety":{"precautions":["Do not force end-range hip or lumbar extension if you experience pinching or discomfort in the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank Scorpion","previous_ids":["oec:scorpion-kick"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Scorpion Kick","url":"https://wger.de/en/exercise/1207/view-base","license":"CC-BY-SA-4.0","author":"lxmx"}]},"relations":[{"type":"progression-of","target":"oec:plank-with-leg-lift"},{"type":"variation-of","target":"oec:plank-with-leg-lift"}],"setup":{"position":"support"},"status":"active","summary":"A dynamic bodyweight mobility and core exercise performed from a high plank by extending and rotating one leg across the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank Shoulder Taps","kind":"common"},{"text":"Shoulder Taps","kind":"common"},{"text":"High Plank Shoulder Taps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","conditioning"],"movement_patterns":["anti-rotation","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"mixed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1091"},"id":"oec:plank-shoulder-tap","instructions":{"setup":["Assume a high plank position with your hands directly under your shoulders and arms fully extended.","Set your feet shoulder-width apart or slightly wider to provide a stable base of support.","Engage your glutes and brace your core so your body forms a straight line from head to heels."],"steps":["Shift your weight slightly into your left hand while keeping your hips and shoulders level with the floor.","Lift your right hand and tap your left shoulder in a controlled motion.","Return your right hand smoothly to the starting position beneath your shoulder.","Repeat the movement on the opposite side by lifting your left hand to tap your right shoulder."],"breathing":"Maintain a continuous, steady breathing pattern throughout the movement; do not hold your breath while bracing.","cues":["Keep hips square to the floor.","No swaying side to side.","Push the floor away with the supporting hand."],"common_faults":[{"fault":"Excessive hip sway or rotation from side to side.","correction":"Widen your foot stance and consciously squeeze your glutes and core to resist rotational movement."},{"fault":"Sagging the lower back or hiking the hips into a pike position.","correction":"Reset your plank to ensure a straight alignment from shoulders through hips to ankles."},{"fault":"Rushing the taps with jerky hand movements.","correction":"Perform each tap slowly with a brief pause on the shoulder to maximize anti-rotation demands."}],"safety":{"precautions":["If wrist discomfort occurs, perform the movement with hands gripping parallel bars or dumbbells on the floor."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank Shoulder Tap","previous_ids":["oec:plank-shoulder-taps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank Shoulder Taps","url":"https://wger.de/en/exercise/1091/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:high-plank"},{"type":"substitute-for","target":"oec:plank-reach"}],"setup":{"position":"support","stance":{"width":"shoulder"}},"status":"active","summary":"A core stability exercise performed in a high plank position where one hand alternately lifts to tap the opposite shoulder while resisting torso rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank-to-Elbow Extension","kind":"common"},{"text":"Plank Press","kind":"common"},{"text":"Forearm Push-Up","kind":"common"},{"text":"Bodyweight Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"external-oblique","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"anconeus","role":"synergist"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["isolation-elbow-extension","anti-extension","push"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1406"},"id":"oec:plank-triceps-extension","instructions":{"setup":["Start in a forearm plank position with your elbows directly under or slightly forward of your shoulders and your palms flat on the floor.","Extend your legs behind you with feet hip-width apart, establishing a rigid line from head to heels.","Brace your core and squeeze your glutes to maintain a neutral spine."],"steps":["Press your palms firmly into the floor, using your triceps to extend both elbows simultaneously and lift your forearms off the ground.","Continue pressing until your arms are fully extended without hyperextending the elbows.","Slowly reverse the motion under control, lowering your forearms back to the mat without letting your hips sag or hike."],"breathing":"Inhale as you lower your forearms to the floor; exhale forcefully as you press through your palms to full extension.","cues":["Press through the heels of your hands","Keep your body in a straight plank","Extend both arms simultaneously","Control the descent down to the elbows"],"common_faults":[{"fault":"Sagging the hips and extending the lumbar spine during the press.","correction":"Engage your abdominals and glutes forcefully to maintain a rigid plank throughout the movement."},{"fault":"Pressing up one arm at a time rather than simultaneously.","correction":"Ensure equal pressure through both hands and extend both elbows together; if too difficult, perform the movement from the knees."},{"fault":"Placing hands too far under the chest, turning the movement into a standard push-up.","correction":"Keep palms set out in front so the movement isolates elbow extension rather than chest horizontal adduction."}],"safety":{"precautions":["Individuals with elbow tendinopathy or wrist discomfort should progress gradually from the knees or an elevated surface before attempting full floor repetitions."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Plank Triceps Extension","previous_ids":["oec:plank-to-elbow-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank-to-Elbow Extension","url":"https://wger.de/en/exercise/1406/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:sphinx-push-up"},{"type":"substitute-for","target":"oec:sphinx-push-up"},{"type":"regression-of","target":"oec:russian-push-up"},{"type":"part-of","target":"oec:russian-push-up"},{"type":"substitute-for","target":"oec:suspension-trainer-triceps-extension"}],"setup":{"grip":{"orientation":"pronated"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A calisthenic core and upper-arm exercise where you press from a forearm plank onto your hands by extending the elbows."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank Tuck","kind":"common"},{"text":"Plank Hop","kind":"common"},{"text":"Plank In-and-Out","kind":"common"},{"text":"Dynamic Planche","kind":"misspelling"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","conditioning","plyometric"],"movement_patterns":["anti-extension","jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1286"},"id":"oec:plank-tuck-jump","instructions":{"setup":["Assume a high plank position on the floor with your hands directly under your shoulders.","Extend your legs straight back with your feet hip-width apart, establishing a rigid straight line from head to heels."],"steps":["Brace your core and jump both feet forward simultaneously, bending your knees to tuck them toward your chest.","Land lightly on the balls of your feet under your hips.","Immediately push off the ground to jump both feet back to the starting plank position.","Re-establish a neutral spine and core tension momentarily before initiating the next repetition."],"breathing":"Exhale forcefully as you tuck your knees toward your chest, and inhale as you jump your feet back into the plank.","cues":["Push the floor away through your shoulders.","Stay light on your toes.","Don't let your hips sag on the return."],"common_faults":[{"fault":"Allowing the hips to drop and hyperextending the lower back when kicking out.","correction":"Squeeze the glutes and brace the abdominals to catch yourself in a solid neutral plank."},{"fault":"Shifting shoulders backward behind the wrists during the jump.","correction":"Keep your shoulders stacked directly over or slightly ahead of your hands throughout the movement."}],"safety":{"precautions":["Ensure the floor surface is non-slip to prevent your hands or feet from sliding during the impact."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank Tuck Jump","previous_ids":["oec:dynamic-planche"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dynamic Planche","url":"https://wger.de/en/exercise/1286/view-base","license":"CC-BY-SA-4.0","author":"painDpice"}]},"relations":[{"type":"progression-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:mountain-climber"},{"type":"variation-of","target":"oec:plank-jack"}],"setup":{"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic bodyweight exercise where you jump both feet forward toward the chest from a high plank and immediately rebound back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Walking Bridge","kind":"common"},{"text":"Hand Walkout","kind":"common"},{"text":"Walkout","kind":"common"},{"text":"Ab Walkout","kind":"common"},{"text":"Inchworm Walkout","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction"]},{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","conditioning"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1103"},"id":"oec:plank-walkout","instructions":{"setup":["Stand upright with your feet hip-width apart and arms relaxed at your sides.","Soften your knees slightly, hinge forward at the hips, and place both hands flat on the floor in front of your feet."],"steps":["Walk your hands forward one at a time in small, controlled steps.","Pass through a standard push-up position and continue walking your hands forward into an extended plank as far as your core can stably control.","Squeeze your glutes and brace your abdominals tightly to prevent your lower back from arching or hips from sagging.","Pause for a brief moment at peak extension.","Carefully walk your hands backward one step at a time toward your feet.","Either remain in the hinged position to start the next repetition or stand fully upright to complete the rep."],"breathing":"Exhale as you walk your hands out to maximal extension, and breathe steadily in shallow sips without releasing abdominal tension.","cues":["Ribs to hips","Squeeze glutes tight","Small steps with hands"],"common_faults":[{"fault":"Hyperextending the lumbar spine as hands walk far forward.","correction":"Walk out only as far as you can maintain a rigid, neutral pelvis and braced abdomen."},{"fault":"Excessive hip sway side-to-side during hand steps.","correction":"Widen your foot stance slightly and brace your core to resist torso rotation."}],"safety":{"precautions":["Individuals with wrist discomfort may perform the movement on fists or elevate hands slightly on push-up handles."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Plank Walkout","previous_ids":["oec:walking-bridge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: walking bridge","url":"https://wger.de/en/exercise/1103/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:plank"},{"type":"substitute-for","target":"oec:ab-wheel-rollout"},{"type":"substitute-for","target":"oec:barbell-rollout"},{"type":"substitute-for","target":"oec:suspension-trainer-rollout"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight core exercise where you hinge forward from standing and walk your hands out into an extended plank to challenge anti-extension core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plank with Alternating Leg Lift","kind":"common"},{"text":"Plank Leg Lift","kind":"common"},{"text":"Plank Leg Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["extension"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["anti-extension","anti-rotation"],"mechanics":"compound","force":"mixed","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1410"},"id":"oec:plank-with-leg-lift","instructions":{"setup":["Begin in a prone forearm plank position with your elbows aligned directly beneath your shoulders.","Keep your forearms parallel on the floor, engage your core, and extend both legs with your toes grounded hip-width apart.","Align your body in a straight line from your head to your heels."],"steps":["Brace your abdominal wall firmly to lock your pelvis and lower back in place.","Squeeze your glute to lift one foot a few inches off the floor while keeping the leg straight.","Pause briefly at the peak of the lift without letting your lower back sag or your hips rotate.","Lower your foot with control back to the starting position.","Repeat the movement with the opposite leg, alternating sides each repetition."],"breathing":"Maintain steady, rhythmic breathing throughout the movement; exhale as you raise the leg and inhale as you lower it.","cues":["Lift with your glute, not your lower back.","Keep your hips square to the floor.","Push the floor away through your forearms."],"common_faults":[{"fault":"Arching the lumbar spine as the leg elevates.","correction":"Only lift the leg as high as you can while maintaining a neutral pelvis and braced abs."},{"fault":"Rotating or tilting the hips toward the lifting side.","correction":"Actively press into the grounded toe and engage your obliques to keep both hip bones pointing directly at the floor."},{"fault":"Bending the knee to gain height.","correction":"Keep the working knee extended and focus on pure hip extension."}],"safety":{"precautions":["Discontinue if sharp pain or excessive strain is felt in the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Plank with Leg Lift","previous_ids":["oec:plank-with-alternating-leg-lift"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plank with Alternating Leg Lift","url":"https://wger.de/en/exercise/1410/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"variation-of","target":"oec:plank"},{"type":"progression-of","target":"oec:plank"},{"type":"substitute-for","target":"oec:plank-reach"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A core and glute exercise performed by holding a standard prone plank while alternately extending each hip to elevate the leg without compromising spinal neutrality."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Raises with Plates","kind":"common"},{"text":"Weight Plate Front Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["weight-plate"]]},"external_ids":{"wger":"254"},"id":"oec:plate-front-raise","instructions":{"setup":["Stand tall with feet hip-width apart and your core braced.","Grip the outer edges of a weight plate at approximately the 9 and 3 o'clock positions, with palms facing inward toward each other.","Allow the plate to rest in front of your thighs with a slight, unlocked bend in your elbows."],"steps":["Keeping your arms extended and core engaged, raise the plate straight out in front of you in a controlled arc.","Continue raising until the plate reaches eye or shoulder level.","Pause briefly at the top while maintaining tension on your shoulders.","Lower the plate slowly along the same path back to your thighs without swinging."],"breathing":"Exhale as you raise the plate; inhale as you lower it back to the starting position.","cues":["Keep elbows softly bent but rigid.","Lead with the front of the shoulders, not the hips.","Control the descent; don't let gravity drop the plate."],"common_faults":[{"fault":"Swinging the torso and using momentum to heave the plate upward.","correction":"Use a lighter plate and keep your glutes and abs braced to stay completely still."},{"fault":"Hyperextending the lower back at the top of the raise.","correction":"Keep your ribcage pulled down and stop the lift when the plate reaches eye level."}],"safety":{"precautions":["Maintain a secure grip on the plate rim to prevent slipping, especially as fatigue sets in."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Plate Front Raise","previous_ids":["oec:front-raises-with-plates"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front Raises with Plates","url":"https://wger.de/en/exercise/254/view-base","license":"CC-BY-SA-3.0","author":"Marius"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:cable-front-raise"},{"type":"substitute-for","target":"oec:band-front-raise"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A shoulder isolation exercise where a weight plate is raised forward to shoulder level to target the anterior deltoids."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plate Pinch Hold","kind":"common"},{"text":"Weight Plate Pinch","kind":"common"},{"text":"Pinch Grip Hold","kind":"common"},{"text":"Two-Plate Pinch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"hand-intrinsics","role":"prime-mover"},{"muscle":"forearm-extensors","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"trapezius-upper","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","strongman"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["weight-plate"]]},"external_ids":{"wger":"1430"},"id":"oec:plate-pinch","instructions":{"setup":["Position one thick plate or two smooth-faced plates together standing upright on the floor or a low bench.","Stand tall alongside the weight with feet hip-width apart.","Hinge at the hips and grasp the rim or face of the plate(s) using only the pads of your fingers on one side and your thumb on the opposite side."],"steps":["Squeeze the plate(s) forcefully between your fingers and thumb.","Deadlift the weight smoothly off the floor by extending your hips and knees until standing fully upright.","Hold the plate stationary at your side with your arm extended and shoulders packed for the target duration.","Hinge at the hips to return the plate under control to the floor before grip failure occurs, then switch sides."],"breathing":"Breathe continuously and evenly throughout the hold while maintaining abdominal bracing.","cues":["Crush through the thumb pad","Keep the shoulder packed down","Stand tall without leaning to the side"],"common_faults":[{"fault":"Resting the plate against the leg for support.","correction":"Hold the arm slightly away from the body so the weight hangs purely by grip strength."},{"fault":"Curling the fingers under the rim of the plate.","correction":"Keep the fingers and thumb extended flat against the smooth sides to ensure a pure pinch grip."},{"fault":"Holding until complete failure and dropping the plate on feet.","correction":"Terminate the set a few seconds before total failure and lower the plate safely with control."}],"safety":{"precautions":["Ensure your feet are positioned clear of the drop zone beneath the plate.","Keep the spine neutral when picking up and lowering the plates."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["duration","load"],"optional":["rpe"]}],"records":{}},"name":"Plate Pinch","previous_ids":["oec:plate-pinch-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plate Pinch Hold","url":"https://wger.de/en/exercise/1430/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"setup":{"load_position":"at-sides","position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric grip exercise where one or more weight plates are held between the thumb and fingers to build pinching strength and forearm endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Legend Chest Press","kind":"brand"},{"text":"Hammer Strength Chest Press","kind":"brand"},{"text":"Leverage Chest Press","kind":"common"},{"text":"Plate-Loaded Machine Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine"],["weight-plate"]]},"external_ids":{"wger":"1918"},"id":"oec:plate-loaded-chest-press","instructions":{"setup":["Load the machine sleeves evenly with weight plates.","Adjust the seat height so the handles align across the mid-to-lower chest.","Sit back firmly against the pad with your feet flat on the floor.","Grasp the handles with an overhand grip and retract your shoulder blades."],"steps":["Press the handles smoothly forward by extending your elbows and contracting your chest.","Extend until your arms are nearly straight without forcefully locking out your elbows.","Lower the handles under control until you feel a comfortable stretch across your pectorals.","Pause briefly at the bottom before initiating the next repetition."],"breathing":"Inhale as you lower the weight toward your chest; exhale forcefully as you press forward.","cues":["Drive through your palms","Keep your shoulders pinned to the pad","Squeeze your chest at the top"],"common_faults":[{"fault":"Seat adjusted too high or low","correction":"Ensure handles align with the middle of your sternum to avoid excess shoulder impingement."},{"fault":"Protracted, rounded shoulders at the finish","correction":"Keep your shoulder blades retracted and depressed against the backrest throughout the press."},{"fault":"Bouncing the weight off the machine stops","correction":"Control the eccentric phase and stop just short of bottoming out the lever arms."}],"safety":{"precautions":["Use the foot-assist pedal if available to bring the handles forward into the starting position safely."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-side","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Plate-Loaded Chest Press","previous_ids":["oec:legend-chest-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Legend Chest Press","url":"https://wger.de/en/exercise/1918/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:machine-chest-press"},{"type":"substitute-for","target":"oec:machine-chest-press"},{"type":"substitute-for","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A machine-based compound horizontal press utilizing plate-loaded lever arms to target the pectoral muscles, anterior deltoids, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plate Loaded Lat Pulldown","kind":"common"},{"text":"Lever Lat Pulldown","kind":"common"},{"text":"Leverage Lat Pulldown","kind":"common"},{"text":"Iso-Lateral Lat Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["plate-loaded-machine"],["weight-plate"]]},"external_ids":{"wger":"2623"},"id":"oec:plate-loaded-lat-pulldown","instructions":{"setup":["Load the desired weight plates evenly onto the machine's weight horns.","Adjust the seat height and thigh pads so your feet sit flat on the floor with your thighs securely wedged beneath the pads.","Stand or reach up to grasp the handles with a comfortable grip, then sit down firmly beneath the thigh pads with your arms fully extended overhead."],"steps":["Brace your core and slightly arch your upper back, opening your chest toward the ceiling.","Initiate the pull by depressing your shoulder blades and driving your elbows down toward your hips.","Pull smoothly until the handles reach approximately chin to upper-chest level, squeezing your lats at the bottom.","Control the handles upward along the machine's guided path, allowing your shoulder blades to elevate into a full stretch at the top."],"breathing":"Inhale as you let the handles rise to full extension; exhale forcefully as you pull down.","cues":["Drive elbows to your back pockets.","Chest up to meet the handles.","Control the stretch at the top."],"common_faults":[{"fault":"Excessive backward leaning to use body momentum.","correction":"Keep your torso relatively upright with only a slight natural arch in the upper back, anchoring your thighs firmly beneath the pads."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow your arms to fully straighten and your scapulae to elevate slightly on each repetition to fully stretch the lats."},{"fault":"Pulling exclusively with the arms rather than engaging the back.","correction":"Focus on initiating the movement by depressing your shoulder blades and driving your elbows down, treating your hands as hooks."}],"safety":{"precautions":["Ensure the thigh pads are locked tightly in place before beginning to prevent your hips from lifting off the seat."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-side","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Plate-Loaded Lat Pulldown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Plate-Loaded Lat Pulldown","url":"https://wger.de/en/exercise/2623/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"variation-of","target":"oec:machine-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:machine-lat-pulldown"}],"setup":{"position":"seated"},"status":"active","summary":"A compound vertical pulling exercise performed on a plate-loaded leverage machine to target the latissimus dorsi, upper back, and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Supine Pelvic Tilt","kind":"common"},{"text":"Supine Posterior Pelvic Tilt","kind":"common"},{"text":"Pelvic Tilt Drill","kind":"common"},{"text":"Floor Pelvic Tilt","kind":"common"},{"text":"Pelvic Tilt Drill / Supine Pelvic Tilt","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility"],"movement_patterns":["mobility-drill","anti-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2488"},"id":"oec:posterior-pelvic-tilt","instructions":{"setup":["Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor, about hip-width apart.","Rest your arms comfortably at your sides and allow your spine to settle into its natural resting curve, creating a small gap under your lower back."],"steps":["Engage your deep abdominal muscles and gently squeeze your glutes.","Roll your pelvis backward toward your ribcage, pressing your lumbar spine completely flat against the mat.","Hold the flattened, braced position for the intended duration while continuing to breathe shallowly.","Slowly relax the contraction and allow your pelvis to rock forward back to the neutral starting position."],"breathing":"Exhale as you tilt your pelvis and flatten your back into the floor, then maintain calm, shallow breathing during any isometric hold.","cues":["Belt buckle to belly button","Crush the floor with your lower back","Gently squeeze the glutes"],"common_faults":[{"fault":"Pushing hard through the feet to lift the hips off the floor like a bridge.","correction":"Keep your hips in contact with the mat; the motion is a subtle rotational tilt of the pelvis, not a hip lift."},{"fault":"Holding your breath during the contraction.","correction":"Maintain relaxed breathing into the chest or sides while holding the abdominal brace."},{"fault":"Overusing the neck or tensing the shoulders.","correction":"Keep the upper body, neck, and shoulders completely relaxed against the floor."}],"safety":{"precautions":["Perform the movement gently and avoid forcing extreme lumbar flexion if you have acute disc symptoms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Posterior Pelvic Tilt","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Posterior Pelvic Tilt","url":"https://wger.de/en/exercise/2488/view-base","license":"CC-BY-SA-4.0","author":"Raj"}]},"relations":[{"type":"regression-of","target":"oec:dead-bug"},{"type":"regression-of","target":"oec:hollow-body-hold"},{"type":"regression-of","target":"oec:supine-toe-tap"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A supine core and mobility drill where the pelvis is tilted backward to flatten the lower back against the floor, activating the abdominals and glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Prisoner Bodyweight Squat","kind":"common"},{"text":"Hands-Behind-Head Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1208"},"id":"oec:prisoner-squat","instructions":{"setup":["Stand tall with your feet shoulder-width apart, toes angled slightly outward.","Place your fingers lightly behind your head or behind your ears with your elbows pulled back wide.","Engage your upper back to keep your chest lifted and posture upright."],"steps":["Initiate the descent by breaking simultaneously at the hips and knees, sitting down and back.","Lower yourself until your hip crease drops to or just below the top of your knees, ensuring your knees track in line with your toes.","Maintain active thoracic extension, keeping your elbows flared wide rather than letting them fold forward.","Drive through your midfoot and heel to push the floor away, extending your hips and knees fully at the top."],"breathing":"Inhale as you descend into the squat; exhale forcefully as you drive out of the hole to the top.","cues":["Elbows back","Proud chest","Knees track over toes","Push the floor away"],"common_faults":[{"fault":"Pulling on the back of the neck with the hands, causing cervical spine flexion.","correction":"Rest fingertips lightly against the temples or behind the ears without interlacing fingers tightly or yanking forward."},{"fault":"Elbows collapsing forward during the descent.","correction":"Actively squeeze the shoulder blades together throughout the entire range of motion to keep elbows pointing out to the sides."},{"fault":"Excessive forward torso lean or rounding of the back.","correction":"Brace the core, keep the chest up, and sink between your hips rather than hinging excessively forward."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prisoner Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Prisoner Squat","url":"https://wger.de/en/exercise/1208/view-base","license":"CC-BY-SA-4.0","author":"lxmx"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"substitute-for","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bodyweight squat performed with hands behind the head to encourage an upright posture and thoracic extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Butterfly Superman","kind":"common"},{"text":"Prone Prisoner Back Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["extension"]},{"joint":"lumbar-spine","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1908"},"id":"oec:prisoner-superman","instructions":{"setup":["Lie face down on a mat with your legs extended straight behind you.","Place your hands behind your head with fingers lightly touching or interlaced, pointing your elbows out wide to the sides."],"steps":["Engage your glutes and core to anchor your lower body against the floor.","Contract your spinal erectors and upper back to lift your chest and upper ribs off the floor.","Simultaneously draw your elbows upward toward the ceiling, actively retracting your shoulder blades.","Hold the contraction at the top for a brief pause while keeping your neck neutral.","Lower your chest and upper body slowly back to the starting position."],"breathing":"Exhale as you raise your chest and elbows off the floor; inhale as you lower with control.","cues":["Lead with the chest, not the chin","Pull elbows toward the ceiling","Keep eyes focused down at the mat"],"common_faults":[{"fault":"Pulling on the back of the neck with the hands, causing excessive cervical flexion or strain.","correction":"Rest fingertips lightly against the temples or occiput without pulling on the head."},{"fault":"Hyperextending the neck by looking straight ahead or upward.","correction":"Maintain a packed neck and keep your gaze directed at the floor throughout the repetition."}],"safety":{"precautions":["Avoid forceful spinal hyperextension if experiencing acute lower back irritation."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prisoner Superman","previous_ids":["oec:butterfly-superman"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Butterfly Superman","url":"https://wger.de/en/exercise/1908/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:superman"},{"type":"substitute-for","target":"oec:superman"}],"setup":{"position":"prone","stance":{"kind":"parallel"}},"status":"active","summary":"A bodyweight prone back extension performed with hands behind the head to strengthen the erector spinae, rhomboids, and lower trapezius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Prone Scapular Retraction - Arms at Side","kind":"common"},{"text":"Prone Scapular Squeeze","kind":"common"},{"text":"Prone Scap Retraction","kind":"abbreviation"},{"text":"Prone T-Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["horizontal-abduction","isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["horizontal-pull","mobility-drill"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"468"},"id":"oec:prone-scapular-retraction","instructions":{"setup":["Lie face down on a mat with your forehead resting on a small rolled towel to keep the neck in a neutral alignment.","Extend your arms straight out to the sides perpendicular to your torso in a 'T' position, palms facing downward or thumbs pointing toward the ceiling."],"steps":["Initiate the movement by drawing your shoulder blades toward each other across your upper back.","Lift your arms a few inches off the floor through the scapular retraction rather than forcing the movement from the lower back.","Hold the fully retracted position for the prescribed duration (typically 2 to 3 seconds), feeling a firm squeeze between the shoulder blades.","Slowly lower your arms back to the starting position under control."],"breathing":"Exhale as you pinch your shoulder blades together and lift your arms; inhale as you lower them back to the floor.","cues":["Pinch a pencil between your shoulder blades","Keep your neck relaxed and forehead down","Lead with the scaps, not just the hands"],"common_faults":[{"fault":"Shrugging the shoulders upward toward the ears using the upper trapezius.","correction":"Keep the shoulders depressed away from your ears throughout the movement."},{"fault":"Hyperextending the neck or lifting the chest off the floor to compensate.","correction":"Keep your forehead gently resting on the towel and isolate movement to the shoulder blades."}],"safety":{"precautions":["Stop if you experience sharp anterior shoulder pain or neck strain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone Scapular Retraction","previous_ids":["oec:prone-scapular-retraction-arms-at-side"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Prone Scapular Retraction - Arms at Side","url":"https://wger.de/en/exercise/468/view-base","license":"CC-BY-SA-4.0","author":"donaddon"}]},"relations":[{"type":"substitute-for","target":"oec:band-scapular-retraction"},{"type":"substitute-for","target":"oec:cable-scapular-retraction"},{"type":"regression-of","target":"oec:barbell-kelso-shrug"}],"setup":{"position":"prone","range":"full"},"status":"active","summary":"A postural rehabilitation exercise performed lying face down to strengthen the middle trapezius and rhomboids through targeted shoulder blade retraction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Snow Angel","kind":"common"},{"text":"Floor Snow Angel","kind":"common"},{"text":"Prone Angel","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression","downward-rotation","upward-rotation"]},{"joint":"glenohumeral","actions":["horizontal-abduction","adduction","abduction","internal-rotation","external-rotation"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation"],"movement_patterns":["horizontal-pull","mobility-drill"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1215"},"id":"oec:prone-snow-angel","instructions":{"setup":["Lie face down on a mat with your legs extended straight behind you and toes resting on the floor.","Extend your arms fully overhead with your thumbs pointing up or palms facing the floor.","Tuck your chin slightly so your neck remains neutral, with your forehead hovering just above the mat."],"steps":["Engage your mid-back to lift your hands, forearms, and chest slightly off the floor.","Keeping your arms straight and hovering, sweep them smoothly out to the sides in a wide arc toward your hips.","As your hands approach your outer thighs, squeeze your shoulder blades down and back, rotating your thumbs outward if comfortable.","Reverse the sweep along the same circular path back to the overhead starting position without letting your hands touch the ground."],"breathing":"Exhale as you sweep your arms down toward your hips and contract your back; inhale as you return them overhead.","cues":["Keep hands hovering off the floor throughout the sweep.","Pull your shoulder blades into your back pockets as your hands reach your hips.","Keep your neck long and eyes looking down."],"common_faults":[{"fault":"Hyperextending the lower back to create height instead of moving from the shoulders and thoracic spine.","correction":"Squeeze your glutes and brace your abdomen into the floor to lock the lumbar spine in neutral, lifting primarily through the arms and shoulder blades."},{"fault":"Shrugging the shoulders upward toward the ears during the overhead sweep.","correction":"Keep active depression in the scapulae, keeping the shoulders drawn away from the ears throughout the repetition."}],"safety":{"precautions":["Individuals with acute shoulder impingement should reduce range of motion or avoid sweeping into excessive overhead flexion if pain occurs."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone Snow Angel","previous_ids":["oec:reverse-snow-angel"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Snow Angel","url":"https://wger.de/en/exercise/1215/view-base","license":"CC-BY-SA-4.0","author":"mike6426"}]},"relations":[{"type":"variation-of","target":"oec:wall-angel"},{"type":"substitute-for","target":"oec:wall-angel"},{"type":"substitute-for","target":"oec:prone-y-t-w-raise"},{"type":"substitute-for","target":"oec:prone-ytw-raise"}],"setup":{"position":"prone","range":"full"},"status":"active","summary":"A bodyweight postural exercise performed lying face down, sweeping the arms from overhead to the hips to strengthen scapular stabilizers and upper-back musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Skydiver with arms in T-position","kind":"common"},{"text":"Prone T-hold with leg abduction","kind":"common"},{"text":"Prone T leg beat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","adduction","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["isolation-hip-abduction","spinal-extension"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1210"},"id":"oec:prone-t-leg-abduction","instructions":{"setup":["Lie face down on the floor or an exercise mat with your legs straight and spread wider than shoulder-width.","Extend your arms straight out to the sides perpendicular to your torso to form a T-shape.","Rotate your hands so your thumbs point toward the ceiling."],"steps":["Engage your glutes, back, and rear shoulders to lift your chest, arms, and thighs off the floor.","Hold this elevated isometric extension throughout the set.","Smoothly bring your legs together until your feet touch or nearly touch.","Spread your legs back out to the starting wide position while keeping the thighs elevated.","Repeat the leg opening and closing motion for the desired number of repetitions while maintaining torso elevation."],"breathing":"Breathe continuously and rhythmically throughout the movement, avoiding holding your breath against the abdominal pressure.","cues":["Thumbs to the ceiling","Pinch your shoulder blades","Keep thighs off the mat","Squeeze glutes to move legs"],"common_faults":[{"fault":"Hyperextending the cervical spine by craning the neck upward.","correction":"Keep your gaze directed toward the floor to maintain a neutral cervical alignment."},{"fault":"Allowing the thighs or chest to drop to the floor during leg movement.","correction":"Actively contract the glutes and upper back to keep limbs elevated throughout the entire set."},{"fault":"Bending the knees to move the legs instead of driving through the hips.","correction":"Keep your knees fully extended and focus on hip abduction and adduction."}],"safety":{"precautions":["Individuals with acute lower back sensitivity should limit the height of trunk extension."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone T Leg Abduction","previous_ids":["oec:skydiver-with-arms-in-t-position"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Skydiver with arms in T-position","url":"https://wger.de/en/exercise/1210/view-base","license":"CC-BY-SA-4.0","author":"lxmx"}]},"relations":[{"type":"progression-of","target":"oec:superman"}],"setup":{"position":"prone"},"status":"active","summary":"A bodyweight posterior-chain exercise performed lying prone in a T-position while isometrically holding back extension and actively opening and closing the legs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Towel Superman","kind":"common"},{"text":"Superman Towel Pulldown","kind":"common"},{"text":"Prone Towel Lat Pulldown","kind":"common"},{"text":"Superman with Towel Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["retraction","depression","downward-rotation"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["vertical-pull","spinal-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["strap"]]},"external_ids":{"wger":"1455"},"id":"oec:prone-towel-pulldown","instructions":{"setup":["Lie face down on the floor or an exercise mat with your legs extended straight behind you.","Grasp a towel or strap with an overhand grip wider than shoulder-width, holding your arms extended overhead.","Engage your glutes and lower back to elevate your chest slightly off the floor, keeping your neck neutral."],"steps":["Pull outward on the towel with both hands to create continuous lateral tension.","Drive your elbows down and back toward your ribs, pulling the towel in toward your upper chest.","Squeeze your shoulder blades down and together at the bottom of the movement.","Slowly extend your arms back overhead under control while maintaining outward tension on the towel."],"breathing":"Inhale as you extend your arms overhead, and exhale forcefully as you pull the towel down toward your chest.","cues":["Rip the towel apart","Drive elbows to hips","Keep chest proud, gaze down"],"common_faults":[{"fault":"Losing tension on the towel","correction":"Actively pull outward with your hands throughout the entire rep to keep the lats and upper back engaged."},{"fault":"Hyperextending the cervical spine","correction":"Keep your gaze directed toward the floor rather than looking up to protect the neck."},{"fault":"Shrugging the shoulders toward the ears","correction":"Depress your scapulae and think about pulling your elbows down into your back pockets."}],"safety":{"precautions":["Do not excessively arch the lower back if prone extension causes lumbar discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone Towel Pulldown","previous_ids":["oec:towel-superman"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Towel Superman","url":"https://wger.de/en/exercise/1455/view-base","license":"CC-BY-SA-4.0","author":"Yderkone"}]},"relations":[{"type":"regression-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"prone"},"status":"active","summary":"A bodyweight back exercise performed face down on the floor, pulling a taut towel toward the chest while holding trunk extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"YTW Raises","kind":"common"},{"text":"Prone YTW","kind":"abbreviation"},{"text":"Y-T-W Raise","kind":"common"},{"text":"Prone Scapular YTW","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression","upward-rotation"]},{"joint":"glenohumeral","actions":["abduction","horizontal-abduction","external-rotation"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["isolation-shoulder-raise","mobility-drill"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2454"},"id":"oec:prone-y-t-w-raise","instructions":{"setup":["Lie face down on a mat with your legs straight and forehead resting lightly on or hovering just above the floor.","Keep your neck neutral and engage your core slightly to avoid excessive arching in the lower back."],"steps":["Perform the 'Y': extend your arms overhead at roughly a 30 to 45-degree angle from your torso with thumbs pointing toward the ceiling. Retract and depress your shoulder blades to lift your arms off the floor, hold briefly, and lower under control.","Perform the 'T': move your arms straight out to the sides perpendicular to your torso with thumbs pointing up. Squeeze your shoulder blades together to raise your arms, pause, and lower them.","Perform the 'W': bend your elbows to roughly 90 degrees and pull them down toward your ribs. Rotate your forearms and thumbs upward to lift your hands and elbows off the floor, pinch your shoulder blades together, pause, and lower.","Repeat the sequence for the target number of repetitions or hold each position for the prescribed duration."],"breathing":"Exhale as you lift your arms into each position and inhale as you lower them to the floor.","cues":["Lead with your thumbs.","Initiate from the shoulder blades, not the lower back.","Keep your neck long and chin tucked."],"common_faults":[{"fault":"Hyperextending the neck and lumbar spine to lift the arms higher.","correction":"Keep your forehead down and ribs anchored to the floor; drive the movement entirely through scapular retraction and arm elevation."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Keep your shoulder blades depressed down away from your ears, especially during the 'Y' and 'W' positions."}],"safety":{"precautions":["Perform with controlled tempos and bodyweight only; avoid adding handheld weights until full, pain-free range of motion is achieved."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone Y-T-W Raise","previous_ids":["oec:ytw-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: YTW Raises","url":"https://wger.de/en/exercise/2454/view-base","license":"CC-BY-SA-4.0","author":"probablyforging"}]},"relations":[{"type":"variation-of","target":"oec:prone-ytw-raise"},{"type":"substitute-for","target":"oec:bent-over-ytwl"},{"type":"substitute-for","target":"oec:standing-i-y-t-raise"},{"type":"substitute-for","target":"oec:prone-snow-angel"},{"type":"progression-of","target":"oec:prone-scapular-retraction"}],"setup":{"position":"prone"},"status":"active","summary":"A prone bodyweight movement that strengthens the scapular stabilizers and rotator cuff through three sequential arm positions."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"YWTs","kind":"common"},{"text":"Prone Y-W-T","kind":"common"},{"text":"Prone YTW","kind":"common"},{"text":"Prone Y-T-W","kind":"common"},{"text":"Prone YTW Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression","upward-rotation"]},{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"thoracic-spine","actions":["extension"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["mobility-drill","horizontal-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1083"},"id":"oec:prone-ytw-raise","instructions":{"setup":["Lie face down on a mat with your legs extended straight behind you.","Rest your forehead lightly near the floor and keep your neck in a neutral alignment.","Position your arms overhead at roughly a 45-degree angle in a 'Y' shape, pointing your thumbs toward the ceiling."],"steps":["Engage your mid and lower back to lift your arms and upper chest slightly off the ground in the 'Y' position, holding for the desired time.","Pull your elbows down and back toward your ribs into a 'W' position, pinching your shoulder blades together while keeping your hands lifted.","Extend your arms straight out to the sides perpendicular to your body in a 'T' position, actively squeezing between your shoulder blades.","Transition smoothly between the positions while keeping your arms elevated above the floor throughout the sequence."],"breathing":"Breathe smoothly and continuously into your belly throughout the holds without holding your breath.","cues":["Lead with the thumbs","Pull shoulder blades back and down","Keep shoulders away from your ears"],"common_faults":[{"fault":"Shrugging the shoulders toward the ears during the movement.","correction":"Actively depress your scapulae down toward your back pockets before and during the arm raise."},{"fault":"Excessively hyperextending the lower back or craning the neck upward.","correction":"Keep your gaze fixed toward the floor and initiate the lift by squeezing the shoulder blades rather than arching your lumbar spine."}],"safety":{"precautions":["Stop if you experience impingement or pinching pain at the front of the shoulders."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Prone YTW Raise","previous_ids":["oec:ywts"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: YWTs","url":"https://wger.de/en/exercise/1083/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"relations":[{"type":"substitute-for","target":"oec:prone-y-t-w-raise"},{"type":"variation-of","target":"oec:bent-over-ytwl"},{"type":"substitute-for","target":"oec:prone-snow-angel"},{"type":"regression-of","target":"oec:back-extension-y-w-combo"},{"type":"substitute-for","target":"oec:standing-i-y-t-raise"},{"type":"progression-of","target":"oec:prone-scapular-retraction"}],"setup":{"grip":{"orientation":"neutral"},"position":"prone"},"status":"active","summary":"A prone bodyweight scapular strengthening exercise that moves the arms through Y, T, and W positions to target the mid and lower trapezius, rhomboids, and rotator cuff."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"PPPU","kind":"abbreviation"},{"text":"Pseudo Planche Pushup","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","depression"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["parallettes","mat"],"required":[]},"external_ids":{"wger":"1284"},"id":"oec:pseudo-planche-push-up","instructions":{"setup":["Begin in a high plank position with your hands placed flat on the floor around ribcage to hip level.","Turn your hands outward slightly (roughly 30 to 45 degrees) to reduce strain on your wrists.","Engage your glutes and core to establish a posterior pelvic tilt and a hollow-body shape."],"steps":["Shift your weight forward over your hands until your shoulders are significantly in front of your wrists.","Inhale and lower your body with control, keeping your elbows tucked close to your ribcage and maintaining the forward lean throughout the descent.","Lower until your chest nearly touches the floor without losing forward lean or core tension.","Exhale and press forcefully through your palms to return to the starting position.","Finish each repetition by fully protracting your shoulder blades at the top of the movement."],"breathing":"Inhale as you lower your body, and exhale as you press back up to full lockout.","cues":["Lean forward and stay forward throughout the rep.","Keep the hollow body; do not let your hips sag.","Push the floor away and spread your shoulder blades at the top."],"common_faults":[{"fault":"Drifting backward during the descent, reducing shoulder load and turning the movement into a regular push-up.","correction":"Actively project your shoulders forward throughout the entire range of motion, matching your ascent and descent angles."},{"fault":"Losing core tension and hyperextending the lumbar spine.","correction":"Squeeze the glutes and pull the ribs toward the pelvis to maintain a rigid hollow-body position."},{"fault":"Excessive wrist pain due to poor wrist extension mobility.","correction":"Turn the fingers outward 45 to 90 degrees or perform the exercise on low parallettes to keep neutral wrists."}],"safety":{"precautions":["Warm up the wrists thoroughly before loading them in extreme extension."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Pseudo Planche Push-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pseudo Planche Push-up","url":"https://wger.de/en/exercise/1284/view-base","license":"CC-BY-SA-4.0","author":"vdrb"}]},"relations":[{"type":"progression-of","target":"oec:planche-lean"},{"type":"regression-of","target":"oec:tuck-planche"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"An advanced push-up variation where hands are positioned near the waist and the body leans forward to heavily load the anterior deltoids and chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"pullup","kind":"common"},{"text":"overhand pull-up","kind":"common"},{"text":"pronated pull-up","kind":"common"},{"text":"pull up","kind":"common"},{"text":"Pull-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"475"},"id":"oec:pull-up","instructions":{"setup":["Grasp the overhead bar with an overhand (pronated) grip slightly wider than shoulder-width.","Hang with your arms fully extended in a dead hang, legs slightly bent or crossed if needed, and engage your core."],"steps":["Initiate the movement by depressing and retracting your shoulder blades, drawing them down and together.","Drive your elbows down toward your hips and pull your chest toward the bar until your chin clears the bar.","Pause briefly at the top without straining your neck forward.","Lower yourself in a smooth, controlled motion until your arms and shoulders return fully to the starting hang."],"breathing":"Inhale at the bottom or on the way down; exhale forcefully as you drive your elbows down to pull yourself up.","cues":["Elbows to your back pockets.","Lead with your chest.","Stay tight through your core and legs.","Full hang at the bottom, chin clear at the top."],"common_faults":[{"fault":"Kicking or swinging the legs to generate momentum (kipping).","correction":"Brace the abdominals and squeeze the glutes to keep the lower body steady throughout the pull."},{"fault":"Reaching up with the chin to clear the bar without completing the arm pull.","correction":"Keep the neck neutral and focus on pulling your upper chest to the bar rather than craning your neck."},{"fault":"Cutting the bottom range of motion short.","correction":"Allow your arms to reach complete extension and let your shoulder blades elevate slightly before initiating the next rep."}],"safety":{"precautions":["Ensure the bar is securely mounted and can support your full body weight.","Avoid dropping rapidly into the bottom lockout to protect the shoulders and elbows."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Pull-Up","previous_ids":["oec:pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pull-ups","url":"https://wger.de/en/exercise/475/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"progression-of","target":"oec:assisted-pull-up"},{"type":"progression-of","target":"oec:machine-assisted-pull-up"},{"type":"part-of","target":"oec:bar-muscle-up"},{"type":"substitute-for","target":"oec:chin-up"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"hanging","range":"full"},"status":"active","summary":"A fundamental upper-body bodyweight exercise where you pull yourself up to an overhead bar using a pronated grip."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"flexed-arm hang","kind":"common"},{"text":"isometric pull-up hold","kind":"common"},{"text":"chin-over-bar hold","kind":"common"},{"text":"horizontal traction isometry","kind":"misspelling"},{"text":"Pull-up Isometric Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","isometric-stabilization"]},{"joint":"elbow","actions":["flexion","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","retraction","isometric-stabilization"]},{"joint":"fingers","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["vertical-pull"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["resistance-band","weight-vest","dip-belt"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1101,1537"},"id":"oec:pull-up-hold","instructions":{"setup":["Stand under a pull-up bar and grasp it with an overhand (pronated) grip, about shoulder-width apart.","Step onto a box or jump up to position your chest near the bar and clear your chin fully above bar height."],"steps":["Drive your elbows down and back while retracting and depressing your shoulder blades.","Brace your core and squeeze your glutes and legs together to prevent swinging.","Hold the chin-over-bar position rigidly for the target duration.","Lower yourself under control to a dead hang or step back down onto the box."],"breathing":"Take short, controlled breaths while maintaining abdominal bracing throughout the hold.","cues":["Elbows down into your back pockets","Chest up to the bar","Keep the core braced and legs tight"],"common_faults":[{"fault":"Reaching and hyperextending the neck to clear the chin over the bar.","correction":"Keep the cervical spine neutral and focus on elevating the chest to clear the bar."},{"fault":"Allowing the shoulders to shrug up toward the ears.","correction":"Actively depress the scapulae, pulling the shoulders down away from the ears."},{"fault":"Swinging or flailing the legs to maintain height.","correction":"Squeeze the legs and glutes together in a hollow-body position to eliminate swinging."}],"safety":{"precautions":["Ensure the pull-up bar is securely anchored and has adequate clearance.","Place a stable step or box underneath if you cannot safely jump up or step down."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Pull-Up Hold","previous_ids":["oec:horizontal-traction-isometry","oec:pull-up-isometric-hold"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Horizontal traction isometry","url":"https://wger.de/en/exercise/1101/view-base","license":"CC-BY-SA-4.0","author":"clafal"},{"title":"wger: Pull-up Isometric Hold","url":"https://wger.de/en/exercise/1537/view-base","license":"CC-BY-SA-4.0","author":"DiscoCop"}]},"relations":[{"type":"regression-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:chin-up-hold"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric bodyweight exercise where you hold the top position of a pull-up with your chin cleared over the bar."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"pushup","kind":"common"},{"text":"press-up","kind":"regional"},{"text":"press up","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1551"},"id":"oec:push-up","instructions":{"setup":["Place your hands flat on the floor slightly wider than shoulder-width apart, directly under your shoulders.","Extend your legs behind you with feet together or hip-width apart, supporting your weight on your hands and toes.","Brace your core, squeeze your glutes, and establish a rigid straight line from your head to your heels."],"steps":["Lower your chest toward the floor by bending your elbows, keeping them tracking at roughly a 45-degree angle to your torso.","Descend until your chest is an inch off the floor or lightly touches it, maintaining full-body tension.","Press through your palms to extend your arms, returning to the top plank position.","Push fully through the floor at the top to complete scapular protraction without rounding the lower back."],"breathing":"Inhale smoothly as you lower your body toward the floor; exhale forcefully as you press back up to lockout.","cues":["Body like a plank.","Arrow shape with your elbows, not a 'T'.","Push the floor away."],"common_faults":[{"fault":"Sagging hips and hyperextended lumbar spine.","correction":"Brace your abdominals and squeeze your glutes to maintain a neutral spine throughout the set."},{"fault":"Elbows flaring excessively out to ninety degrees from the torso.","correction":"Tuck your elbows to roughly 45 degrees, forming an arrow shape with your head and torso."},{"fault":"Cutting the range of motion short by nodding the head rather than lowering the chest.","correction":"Keep your neck packed in neutral alignment and lower until your chest nearly touches the floor."}],"safety":{"precautions":["If wrist discomfort occurs, perform the push-up with hands on parallettes, dumbbells, or closed fists to keep wrists neutral."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Push-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push-Up","url":"https://wger.de/en/exercise/1551/view-base","license":"CC-BY-SA-4.0","author":"Settebello"}]},"relations":[{"type":"progression-of","target":"oec:incline-push-up"},{"type":"progression-of","target":"oec:wall-push-up"},{"type":"part-of","target":"oec:burpee"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational bodyweight exercise that builds upper-body pressing strength and trunk stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"isometric quad set","kind":"common"},{"text":"quadriceps setting","kind":"common"},{"text":"quad sets","kind":"common"}],"anatomy":{"muscles":[{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"}],"joints":[{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2617"},"id":"oec:quad-set","instructions":{"setup":["Sit upright with your back supported or lie flat on your back on a firm, comfortable surface.","Extend the target leg straight out in front of you with the toes pointing toward the ceiling.","Keep the other leg comfortably relaxed or bent at the knee."],"steps":["Contract the quadriceps muscles on the front of your thigh, pressing the back of your knee down toward the floor.","Focus on drawing your kneecap upward toward your hip as you sustain the contraction.","Hold the maximal voluntary contraction for the prescribed duration.","Gradually release the contraction and relax the thigh fully before starting the next repetition."],"breathing":"Breathe continuously and evenly throughout the hold; do not hold your breath during the isometric contraction.","cues":["Press the back of the knee down","Pull your kneecap toward your hip","Squeeze the thigh tight"],"common_faults":[{"fault":"Holding the breath during the isometric hold","correction":"Maintain slow, steady breathing throughout each contraction."},{"fault":"Lifting the heel off the floor","correction":"Keep the heel resting on the surface; focus on pressing the knee downward rather than lifting the leg."},{"fault":"Overusing the gluteal or hamstring muscles instead of the quadriceps","correction":"Keep your buttocks relaxed and focus entirely on squeezing the muscles on the front of the thigh."}],"safety":{"precautions":["Perform smoothly without sharp, sudden contractions if recovering from acute knee surgery or injury"],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["reps","duration"],"optional":["rpe"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Quad Set","previous_ids":["oec:quad-sets"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quad Sets","url":"https://wger.de/en/exercise/2617/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"relations":[{"type":"regression-of","target":"oec:band-terminal-knee-extension"},{"type":"regression-of","target":"oec:isometric-leg-extension"},{"type":"regression-of","target":"oec:leg-extension"},{"type":"variation-of","target":"oec:isometric-leg-extension"}],"setup":{"position":"supine"},"status":"active","summary":"An isometric knee extension exercise performed seated or supine to activate and strengthen the quadriceps muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Adductor Rockback","kind":"common"},{"text":"Adductor Rock Back","kind":"common"},{"text":"Half-Kneeling Adductor Rock","kind":"common"},{"text":"Adductor Rockbacks","kind":"common"},{"text":"Adductor Rock Backs","kind":"common"}],"anatomy":{"muscles":[{"muscle":"adductors","role":"stretched"},{"muscle":"hamstrings","role":"stretched"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2614"},"id":"oec:quadruped-adductor-rockback","instructions":{"setup":["Begin on hands and knees with your wrists directly beneath your shoulders and knees under your hips.","Extend one leg straight out to the side perpendicular to your torso, keeping the knee locked and your entire foot flat on the floor with toes pointing forward.","Maintain a flat, neutral spine and engage your core."],"steps":["Slowly shift your hips straight backward toward the heel of your kneeling leg while keeping your hands planted.","Rock back as far as you can while maintaining a neutral spine and feeling a deep stretch along the inner thigh of the straight leg.","Pause for a brief moment in the end range, then smoothly pull your hips forward to return to the starting quadruped position.","Complete the prescribed repetitions, then switch legs and repeat."],"breathing":"Inhale as you sit your hips back into the stretch, and exhale as you return to the starting position.","cues":["Keep your outstretched foot flat on the floor.","Hinge at the hips without rounding your lower back.","Only rock as deep as your neutral spine allows."],"common_faults":[{"fault":"Rounding or tucking the lumbar spine as the hips travel backward.","correction":"Stop rocking back as soon as your pelvis begins to tuck under, and maintain a neutral arch in your lower back."},{"fault":"Letting the edge of the extended foot roll off the floor.","correction":"Firmly press the entire sole of the straight leg into the ground to target the adductor group effectively."}],"safety":{"precautions":["Use an exercise mat or pad under the kneeling knee if the floor causes discomfort.","Avoid aggressive bouncing; move with controlled, smooth rhythm into and out of the stretch."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Quadruped Adductor Rockback","previous_ids":["oec:adductor-rock-backs"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Adductor Rock Backs","url":"https://wger.de/en/exercise/2614/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"quadruped"},"status":"active","summary":"A dynamic hip mobility drill performed on all fours with one leg extended out to the side to actively stretch the adductors and improve hip flexion depth."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Fire Hydrant Circle","kind":"common"},{"text":"Fire Hydrant Hip Circle","kind":"common"},{"text":"Quadruped Hip CAR","kind":"common"},{"text":"Fire Hydrant Circles","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"piriformis","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["circumduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","calisthenics","rehabilitation"],"movement_patterns":["mobility-drill","isolation-hip-abduction"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","ankle-weight","mini-band"],"required":[]},"external_ids":{"wger":"1956"},"id":"oec:quadruped-hip-circle","instructions":{"setup":["Start on all fours with hands directly beneath your shoulders and knees positioned under your hips.","Flatten your back, brace your midsection to lock the spine in neutral, and fix your gaze between your hands."],"steps":["Keeping your knee bent at ninety degrees, drive one knee forward toward your chest.","Abduct the hip by lifting the knee out to the side as high as possible without shifting your pelvis.","Sweep the thigh backward into hip extension, driving the sole of your foot toward the ceiling.","Return the knee smoothly down next to the supporting leg to complete one circle, then repeat for the desired reps before reversing the rotation direction."],"breathing":"Breathe continuously and evenly throughout the circle without holding your breath during peak abduction.","cues":["Draw the biggest circle possible with your knee cap.","Keep your lower back flat and quiet.","Press the floor away through both hands."],"common_faults":[{"fault":"Twisting the torso and leaning heavily onto the non-working side to gain false range of motion.","correction":"Distribute weight evenly across both hands and only rotate the hip as far as your pelvis remains level."},{"fault":"Arching the lumbar spine when driving the leg into extension.","correction":"Brace the abdominals firmly to maintain a neutral spine and isolate movement strictly to the hip joint."}],"safety":{"precautions":["Perform smoothly and avoid jerky, uncontrolled swinging of the leg."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Quadruped Hip Circle","previous_ids":["oec:fire-hydrant-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Fire Hydrant Circles","url":"https://wger.de/en/exercise/1956/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"relations":[{"type":"progression-of","target":"oec:fire-hydrant"},{"type":"regression-of","target":"oec:standing-hip-circle"},{"type":"substitute-for","target":"oec:standing-hip-circle"}],"setup":{"position":"quadruped"},"status":"active","summary":"A bodyweight mobility exercise performed on all fours that takes the hip through a full circular range of motion to improve joint health and activate the glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Quadruped T-Spine Rotation","kind":"common"},{"text":"Hands and Knees Thoracic Rotation","kind":"common"},{"text":"All-Fours T-Spine Rotation","kind":"common"},{"text":"Quadruped thoracic rotation left","kind":"common"},{"text":"Quadruped thoracic rotation right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","rotation"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1028,1029"},"id":"oec:quadruped-thoracic-rotation","instructions":{"setup":["Start on all fours with your wrists stacked directly beneath your shoulders and your knees beneath your hips.","Engage your core to maintain a neutral, flat spine from pelvis to neck.","Place one hand behind your head or neck with the elbow pointed outward, keeping the supporting arm firmly planted."],"steps":["Rotate your upper torso down and inward, pointing the elevated elbow toward your opposite wrist or floor.","Reverse the movement by rotating your upper torso open toward the ceiling, driving the elbow upward as far as comfortable without shifting your hips.","Pause momentarily at the top of the rotation.","Smoothly return to the starting position and repeat for the desired number of repetitions before switching sides."],"breathing":"Inhale as you rotate down across your body, and exhale as you rotate open toward the ceiling.","cues":["Keep hips square to the floor","Rotate through your ribcage, not your lower back","Push the floor away with the supporting hand","Follow your elbow with your eyes"],"common_faults":[{"fault":"Shifting hips side to side to cheat rotation.","correction":"Keep your pelvis level and stationary; sit hips slightly back toward your heels if needed to lock the lumbar spine."},{"fault":"Pulling on the neck with the raised hand.","correction":"Rest your fingertips lightly behind your head without applying any forward or sideways pressure."},{"fault":"Collapsing into the supporting shoulder.","correction":"Actively press into the floor through the supporting palm to keep the chest proud and shoulder stable."}],"safety":{"precautions":["Move in a slow, controlled manner and avoid forcing rotational end range."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Quadruped Thoracic Rotation","previous_ids":["oec:quadruped-thoracic-rotation-left","oec:quadruped-thoracic-rotation-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quadruped thoracic rotation left","url":"https://wger.de/en/exercise/1028/view-base","license":"CC-BY-SA-4.0","author":"tinman"},{"title":"wger: Quadruped thoracic rotation right","url":"https://wger.de/en/exercise/1029/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"relations":[{"type":"substitute-for","target":"oec:half-kneeling-open-book"},{"type":"substitute-for","target":"oec:half-kneeling-thoracic-rotation"},{"type":"substitute-for","target":"oec:seated-thoracic-rotation"}],"setup":{"position":"quadruped","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A quadruped mobility exercise that develops rotational range of motion in the thoracic spine while stabilizing the lumbar spine and pelvis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"wrist rocks","kind":"common"},{"text":"kneeling wrist rock","kind":"common"},{"text":"quadruped wrist stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"stretched"},{"muscle":"forearm-extensors","role":"synergist"}],"joints":[{"joint":"wrist","actions":["extension","flexion"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2680"},"id":"oec:quadruped-wrist-rock","instructions":{"setup":["Start on your hands and knees in a quadruped position on a firm surface or exercise mat.","Place your hands directly beneath your shoulders with fingers spread wide and pointing straight forward.","Keep your knees directly under your hips and your spine in a neutral, relaxed alignment."],"steps":["Keep the palms and finger pads firmly pressed into the floor with arms straight.","Slowly shift your body weight forward so your shoulders move past your wrists, increasing wrist extension until a gentle stretch is felt in the forearms.","Pause briefly at the end of your comfortable range.","Gently rock your hips and torso backward to relieve the tension and return to the starting position."],"breathing":"Breathe smoothly and continuously, exhaling as you rock forward into the stretch and inhaling as you rock back.","cues":["Root the palms","Elbows locked","Move smoothly without forcing"],"common_faults":[{"fault":"Heels of the hands peeling off the floor","correction":"Keep the base of the palms glued to the ground and limit the forward range of motion."},{"fault":"Bending the elbows during the forward rock","correction":"Maintain straight arms so the movement occurs at the wrist joint rather than compensating at the elbow."},{"fault":"Forcing into sharp joint pain","correction":"Shift only as far forward as comfortable; back off immediately if you feel joint pinching."}],"safety":{"precautions":["Avoid aggressive loading if you have acute wrist pain, carpal tunnel syndrome, or a recent sprain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Quadruped Wrist Rock","previous_ids":["oec:wrist-rocks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wrist rocks","url":"https://wger.de/en/exercise/2680/view-base","license":"CC-BY-SA-4.0","author":"nalhilal"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"quadruped","range":"full"},"status":"active","summary":"A dynamic quadruped mobility drill that gently loads and stretches the wrists and forearms through controlled forward and backward rocking."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Quick Kegels","kind":"common"},{"text":"Pelvic Floor Quick Flick","kind":"common"},{"text":"Kegel Quick Flick","kind":"common"},{"text":"Rapid Kegel","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"synergist"}]},"classification":{"modalities":["rehabilitation","conditioning"],"mechanics":"isolation","kinetic_chain":"not-applicable","laterality":"bilateral","contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2640"},"id":"oec:quick-kegel","instructions":{"setup":["Lie comfortably on your back with your knees bent and feet flat on the floor.","Rest your arms by your sides and ensure your abdominal, gluteal, and thigh muscles are completely relaxed."],"steps":["Quickly contract and draw the pelvic floor muscles inward and upward as if stopping the flow of urine.","Squeeze firmly for one second without bearing down or tensing your buttocks.","Immediately let go, allowing the pelvic floor muscles to fully relax back to baseline for one to two seconds before starting the next rep."],"breathing":"Breathe normally throughout the set; do not hold your breath during the contractions.","cues":["Squeeze and lift","Fully let go between reps","Keep glutes and belly soft"],"common_faults":[{"fault":"Bearing down or pushing outward instead of pulling upward.","correction":"Focus on an inward and upward drawing sensation, never straining downward."},{"fault":"Clenching the glutes, thighs, or upper abdominals.","correction":"Keep your outer body completely relaxed and isolate only the pelvic base."},{"fault":"Skipping the relaxation phase between contractions.","correction":"Ensure a brief, distinct pause where the muscles fully release before initiating the next squeeze."}],"safety":{"precautions":["Do not routinely perform this exercise while urinating, as interrupting flow can increase the risk of incomplete bladder emptying."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Quick Kegel","previous_ids":["oec:quick-kegels"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quick Kegels","url":"https://wger.de/en/exercise/2640/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"supine"},"status":"active","summary":"A rapid pelvic floor contraction exercise performed with quick squeezes and releases to train fast-twitch neuromuscular control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"2671"},"id":"oec:radio-taiso","measurement":{"profiles":[{"required":["reps"]}]},"name":"Radio Taiso","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Radio Taiso","url":"https://wger.de/en/exercise/2671/view-base","license":"CC-BY-SA-4.0","author":"Mamo2604"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reach Up","kind":"common"},{"text":"Reach-Up","kind":"common"},{"text":"Ceiling Reach Crunch","kind":"common"},{"text":"Vertical Reach Crunch","kind":"common"},{"text":"Reach ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1287"},"id":"oec:reach-up-crunch","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and feet flat on the floor hip-width apart.","Extend your arms straight up toward the ceiling perpendicular to the floor, palms facing forward or toward each other."],"steps":["Engage your abdominals and press your lower back gently toward the floor.","Exhale and curl your head, neck, and shoulder blades off the floor, reaching your fingertips vertically toward the ceiling.","Pause briefly at the peak of the contraction, maintaining arm elevation without swinging.","Inhale as you slowly lower your shoulder blades and upper back to the starting position under control."],"breathing":"Exhale forcefully as you curl up and reach toward the ceiling; inhale as you slowly return to the floor.","cues":["Reach straight up to the ceiling, not forward toward your knees.","Keep your chin off your chest.","Initiate the crunch from your abs, not your neck."],"common_faults":[{"fault":"Reaching forward toward the knees rather than vertically toward the ceiling.","correction":"Fix your gaze straight up and aim your fingertips directly overhead to keep tension on the upper abdominals."},{"fault":"Tucking the chin aggressively and straining the neck muscles.","correction":"Maintain a fist-sized distance between your chin and chest throughout the movement."},{"fault":"Bouncing off the floor and using momentum between repetitions.","correction":"Lower slowly under control and come to a brief stop before initiating the next repetition."}],"safety":{"precautions":["Individuals with acute lumbar disc pathology or neck discomfort should limit spinal flexion depth."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Reach-Up Crunch","previous_ids":["oec:reach-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reach ups","url":"https://wger.de/en/exercise/1287/view-base","license":"CC-BY-SA-4.0","author":"painDpice"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:crunch"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight core exercise where the upper torso curls off the floor while reaching the arms vertically toward the ceiling."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Couch Stretch","kind":"common"},{"text":"Rear-Foot-Elevated Quad Stretch","kind":"common"},{"text":"RFE Hip Flexor Stretch","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"tensor-fasciae-latae","role":"stretched"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["bench","plyo-box","wall","chair"]]},"external_ids":{"wger":"1960"},"id":"oec:rear-foot-elevated-hip-flexor-stretch","instructions":{"setup":["Place a mat on the floor a couple of feet in front of a bench, box, or wall.","Kneel on the mat facing away from the elevation, then place the top of one foot onto the elevated surface.","Step the other foot forward so you are in a half-kneeling position with the front shin roughly vertical and torso upright."],"steps":["Engage your abdominals and actively squeeze the glute of the rear trailing leg to tilt your pelvis posteriorly.","Shift your hips gently forward and down until you feel a deep stretch in the front of the rear hip and thigh.","Hold the position while maintaining abdominal brace and glute contraction, or pulse gently in and out of the stretch before holding for several seconds.","Release the tension slowly, then switch legs and repeat on the opposite side."],"breathing":"Breathe smoothly and deeply, exhaling to relax deeper into the stretch without losing core control.","cues":["Tuck your tailbone","Squeeze the trailing glute","Ribs down, don't arch"],"common_faults":[{"fault":"Hyperextending the lower back to create the illusion of hip extension.","correction":"Keep your abs braced and tuck your tailbone slightly to ensure the extension happens at the hip joint."},{"fault":"Allowing the front knee to collapse inward.","correction":"Track the front knee in line with the middle toes."}],"safety":{"precautions":["Use adequate knee padding to prevent discomfort on the kneecap of the rear leg."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]},{"required":["reps"],"optional":["duration"]}],"records":{},"reps_counted":"per-side"},"name":"Rear-Foot-Elevated Hip Flexor Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rear-foot-elevated Hip Flexor Stretch","url":"https://wger.de/en/exercise/1960/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"half-kneeling","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A targeted mobility stretch that places the rear foot on an elevated surface to dynamically stretch the hip flexors and rectus femoris."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Deep Water Bobbing","kind":"common"},{"text":"Pool Bobbing Drill","kind":"common"},{"text":"Breath Recovery Bobbing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","abduction"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["sport","conditioning"],"movement_patterns":["swim","mobility-drill"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2486"},"id":"oec:recovery-bobbing","instructions":{"setup":["Enter the pool in water of chest-deep or greater depth where you can comfortably submerge your head.","Position yourself upright with arms relaxed near your sides or gently sculling for balance."],"steps":["Inhale fully and smoothly through your mouth above the surface.","Allow your body to submerge vertically by relaxing and exhaling steadily through your nose and mouth.","As you descend, blow a continuous, gentle stream of bubbles underwater until your lungs are mostly empty.","Gently sweep your hands down or give a soft kick to assist your upward float back to the surface.","Clear the water as your mouth breaks the surface and immediately inhale smoothly, entering the next cycle without pausing."],"breathing":"Inhale smoothly through your mouth above water and exhale continuously through your nose and mouth while submerged.","cues":["Continuous bubbles underwater","Quick, relaxed inhale","Sink with gravity","Stay loose"],"common_faults":[{"fault":"Holding breath while underwater","correction":"Begin exhaling the instant your face breaks the surface of the water to avoid CO2 buildup and anxiety."},{"fault":"Kicking or pressing down aggressively with arms","correction":"Keep arm and leg actions minimal and gentle; let changes in lung buoyancy and slight sculling guide your ascent."},{"fault":"Gasping or rushing the inhale above water","correction":"Exhale fully underwater so that you only need a quick, effortless inhalation when surfacing."}],"safety":{"precautions":["Stay within a comfortable depth or near the pool edge if you are not fully confident in deep water.","Stop immediately and hold the pool wall if you feel lightheaded, disoriented, or out of breath."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","heart-rate","rpe"]},{"required":["duration"],"optional":["heart-rate","rpe"]}],"records":{},"reps_counted":"total"},"name":"Recovery Bobbing","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Recovery Bobbing","url":"https://wger.de/en/exercise/2486/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:rhythmic-bobbing-drill"},{"type":"substitute-for","target":"oec:rhythmic-bobbing-drill"}],"setup":{"position":"moving"},"status":"active","summary":"A relaxed aquatic breath-control drill where the swimmer rhythmically sinks underwater to exhale and ascends to inhale, resetting breathing mechanics and promoting relaxation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Recumbent Cycling","kind":"common"},{"text":"Recumbent Stationary Bike","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning","rehabilitation"],"movement_patterns":["cycle"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["stationary-bike"]]},"external_ids":{"wger":"1376"},"id":"oec:recumbent-bike","instructions":{"setup":["Sit back into the bucket seat with your lumbar spine supported firmly against the backrest.","Adjust the seat distance forward or backward so that when one pedal is at its furthest point, your knee retains a slight bend without hyperextending.","Place the balls of your feet securely on the pedals and fasten the foot straps if available."],"steps":["Grip the side handles lightly and begin pedaling smoothly forward.","Push through the midfoot and heel during the extension phase while actively pulling back through the bottom of the stroke.","Maintain an even, continuous pedal cadence against the selected resistance level throughout the workout duration."],"breathing":"Breathe in a continuous, rhythmic pattern matched to your pedal strokes, avoiding holding your breath.","cues":["Keep a soft bend in the knee at full extension","Pedal in smooth circles","Keep your back resting comfortably against the pad"],"common_faults":[{"fault":"Seat positioned too far back, causing knee hyperextension and rocking hips.","correction":"Move the seat closer until there is a 10- to 15-degree bend in the knee at maximum leg extension."},{"fault":"Seat positioned too close, causing excessive knee flexion and anterior knee strain.","correction":"Slide the seat back so your knees do not travel excessively close to your chest at the top of the pedal revolution."},{"fault":"Pedaling solely with the toes or pointing toes excessively downward.","correction":"Keep your feet relatively neutral and push through the ball of the foot and midfoot."}],"safety":{"precautions":["Ensure the seat adjustment pin is fully locked in place before starting your workout.","Stop pedaling gradually rather than suddenly halting against flywheel momentum."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","resistance-level","cadence","speed","power","heart-rate","calories","rpe"]},{"required":["distance","duration"],"optional":["resistance-level","cadence","speed","power","heart-rate","calories","rpe"]}],"records":{}},"name":"Recumbent Bike","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Recumbent Bike","url":"https://wger.de/en/exercise/1376/view-base","license":"CC-BY-SA-4.0","author":"pera_perkan"}]},"relations":[{"type":"variation-of","target":"oec:stationary-bike"},{"type":"substitute-for","target":"oec:stationary-bike"},{"type":"substitute-for","target":"oec:cycling"}],"setup":{"position":"seated"},"status":"active","summary":"A low-impact cardiovascular exercise performed in a reclined seated position that emphasizes the lower body while reducing spinal load."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Exercise Band Dorsiflexion","kind":"common"},{"text":"Band Dorsiflexion","kind":"common"},{"text":"Resistance Band Tibialis Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tibialis-anterior","role":"prime-mover"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["rehabilitation","strength","mobility"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band"]]},"external_ids":{"wger":"1241"},"id":"oec:resistance-band-ankle-dorsiflexion","instructions":{"setup":["Sit on the floor with your legs extended straight in front of you.","Secure one end of a resistance band to a sturdy anchor point in front of you.","Loop the other end around the top of your working foot below the toes, ensuring taut tension with the ankle plantarflexed."],"steps":["Pull your toes back toward your shin against the resistance of the band, flexing purely at the ankle joint.","Pause briefly at the peak of dorsiflexion while keeping the knee straight.","Slowly reverse the motion, controlling the band as your foot returns to the pointed starting position."],"breathing":"Exhale as you pull your toes toward your shin; inhale as you slowly return to the start position.","cues":["Pull the toes toward the kneecap","Keep the leg still and move only the ankle","Control the eccentric return"],"common_faults":[{"fault":"Bending the knee or rotating the hip to compensate.","correction":"Keep your leg resting flat and isolate movement entirely to the ankle joint."},{"fault":"Letting the band snap the foot forward rapidly.","correction":"Resist the band through a slow, controlled negative phase to build eccentric strength."}],"safety":{"precautions":["Ensure the band is firmly anchored so it does not slip off during the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Resistance Band Ankle Dorsiflexion","previous_ids":["oec:exercise-band-dorsiflexion"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Exercise Band Dorsiflexion","url":"https://wger.de/en/exercise/1241/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"relations":[{"type":"substitute-for","target":"oec:tibialis-raise"},{"type":"variation-of","target":"oec:tibialis-raise"}],"setup":{"position":"seated"},"status":"active","summary":"An isolation exercise that strengthens the anterior lower leg by pulling the foot upward against band resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Band Leg Curl","kind":"common"},{"text":"Band Hamstring Curl","kind":"common"},{"text":"Leg curl with elastic","kind":"common"},{"text":"Resistance Band Hamstring Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band"]]},"external_ids":{"wger":"1603"},"id":"oec:resistance-band-leg-curl","instructions":{"setup":["Anchor a resistance band securely to a sturdy low post or fixture near the floor.","Lie face down on the floor or a mat facing away from the anchor point.","Loop the free end of the resistance band around the back of your ankles or heels.","Position yourself far enough from the anchor so that the band is taut when your legs are fully extended."],"steps":["Flex your knees to curl your heels toward your glutes against the elastic resistance.","Pause briefly at peak knee flexion, squeezing your hamstrings firmly.","Lower your feet back to the starting position in a slow, controlled movement without allowing the band to snap back."],"breathing":"Exhale as you curl your heels toward your hips; inhale as you slowly extend your legs back out.","cues":["Keep hips flat on the floor","Squeeze your hamstrings at the top","Control the negative"],"common_faults":[{"fault":"Lifting the pelvis off the floor to gain leverage.","correction":"Keep your hips and lower abdomen pressed firmly against the mat throughout the repetition."},{"fault":"Letting the band snap the legs back during extension.","correction":"Actively resist the elastic band tension and maintain a slow two- to three-second eccentric phase."}],"safety":{"precautions":["Ensure the anchor point is immovable and inspect the resistance band for wear or tears before use."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps","band-tension"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Resistance Band Leg Curl","previous_ids":["oec:leg-curl-with-elastic"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg curl with elastic","url":"https://wger.de/en/exercise/1603/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:lying-leg-curl"},{"type":"substitute-for","target":"oec:lying-leg-curl"},{"type":"substitute-for","target":"oec:seated-leg-curl"}],"setup":{"position":"prone","range":"full"},"status":"active","summary":"A hamstring isolation exercise using an anchored resistance band to perform knee flexion while lying prone."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Banded Plantarflexion","kind":"common"},{"text":"Band Ankle Plantarflexion","kind":"common"},{"text":"Seated Band Plantarflexion","kind":"common"},{"text":"Theraband Plantarflexion","kind":"brand"},{"text":"Exercise Band Plantarflexion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"foot-intrinsics","role":"synergist"}],"joints":[{"joint":"ankle","actions":["plantarflexion"]},{"joint":"toes","actions":["flexion"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band"]]},"external_ids":{"wger":"1242"},"id":"oec:resistance-band-plantarflexion","instructions":{"setup":["Sit on the floor with your legs extended straight out in front of you in a long-sitting position.","Loop the center of a resistance band around the ball of one foot, keeping the band flat against the sole.","Hold the ends of the band firmly with both hands, pulling back to create moderate baseline tension while keeping the ankle in neutral or slight dorsiflexion."],"steps":["Slowly point your toes forward away from your body, pushing through the ball of the foot against the band's resistance.","Pause briefly at full plantarflexion while contracting the calf muscles.","Under control, slowly let the band pull your foot back into dorsiflexion to the starting position."],"breathing":"Exhale as you push the foot forward into plantarflexion, and inhale as you return to the starting position.","cues":["Push like you are pressing a gas pedal.","Keep the movement smooth and straight without twisting your ankle.","Control the return against the band."],"common_faults":[{"fault":"Letting the foot sickle inward (inversion) or flare outward (eversion) during the push.","correction":"Push straight through the ball of the foot, ensuring the ankle tracks strictly in the sagittal plane."},{"fault":"Allowing the band to snap the foot back abruptly into dorsiflexion.","correction":"Resist the band through a slow, controlled eccentric return."},{"fault":"Bending the working knee to assist the movement.","correction":"Keep the leg fully straight on the floor to maintain tension on both the gastrocnemius and soleus."}],"safety":{"precautions":["Ensure the band is positioned securely over the ball of the foot so it does not slip off and snap backward."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Resistance Band Plantarflexion","previous_ids":["oec:exercise-band-plantarflexion"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Exercise Band Plantarflexion","url":"https://wger.de/en/exercise/1242/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"relations":[{"type":"regression-of","target":"oec:standing-calf-raise"},{"type":"regression-of","target":"oec:leg-press-calf-raise"}],"setup":{"position":"seated"},"status":"active","summary":"A seated isolation exercise that strengthens the calf muscles and Achilles tendon by pushing the foot into plantarflexion against an elastic band."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Band Row","kind":"common"},{"text":"Floor Band Row","kind":"common"},{"text":"Seated Resistance Band Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["extension"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["resistance-band"]]},"external_ids":{"wger":"2635"},"id":"oec:resistance-band-seated-row","instructions":{"setup":["Sit upright on the floor or an exercise mat with your legs extended in front of you and a slight, soft bend in your knees.","Loop the center of a resistance band securely around the midfoot or arches of both feet.","Grasp each end of the band with arms fully extended, taking up tension so there is no slack."],"steps":["Sit tall with your chest lifted and brace your core.","Pull the band handles toward your lower ribs by driving your elbows straight back.","Squeeze your shoulder blades together at full contraction while keeping your torso stationary.","Slowly extend your arms back to the starting position under control, resisting the band's pull."],"breathing":"Exhale as you pull the band toward your torso and inhale as you return to the starting position.","cues":["Lead with the elbows.","Proud chest throughout.","Squeeze the shoulder blades back."],"common_faults":[{"fault":"Leaning back excessively to gain momentum.","correction":"Keep your torso braced and upright throughout the movement without rocking backward."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Depress the shoulder blades and focus on pulling low toward the hips or ribcage."},{"fault":"Band slipping off the feet.","correction":"Anchor the band securely across the arches of the feet and maintain active ankle dorsiflexion."}],"safety":{"precautions":["Ensure the resistance band is free of tears and securely positioned across the midfoot before pulling."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","rpe"]}],"records":{},"reps_counted":"total"},"name":"Resistance Band Seated Row","previous_ids":["oec:seated-band-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Band Row","url":"https://wger.de/en/exercise/2635/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"substitute-for","target":"oec:cable-seated-row"},{"type":"substitute-for","target":"oec:cable-close-grip-seated-row"},{"type":"substitute-for","target":"oec:machine-seated-row"},{"type":"regression-of","target":"oec:cable-seated-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated horizontal pulling exercise using a resistance band looped around the feet to strengthen the back and biceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"FlexBar Wrist Extension","kind":"brand"},{"text":"TheraBand FlexBar Wrist Extension","kind":"brand"},{"text":"Flexible Bar Wrist Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"hand-intrinsics","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["extension","flexion"]},{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"radioulnar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"beginner"},"equipment":{"optional":["chair","bench"],"required":[["resistance-band"]]},"external_ids":{"wger":"2636"},"id":"oec:resistance-bar-wrist-extension","instructions":{"setup":["Sit comfortably on a chair or bench with your forearm resting flat along your thigh or a sturdy table.","Position your wrist and hand just past the edge of your knee or the table surface, palm facing down toward the floor.","Grip the end of the resistance bar securely in your hand."],"steps":["Allow your wrist to flex downward under control, lowering the end of the bar.","Extend your wrist upward against the resistance of the bar until you reach full extension without lifting your forearm.","Pause briefly at the top contraction.","Slowly lower the bar back to the starting flexed position over a controlled three-count."],"breathing":"Exhale as you extend the wrist upward; inhale as you slowly lower the resistance bar back down.","cues":["Keep forearm pinned to the surface","Control the downward descent","Move only at the wrist"],"common_faults":[{"fault":"Lifting the forearm off the support surface to assist the lift.","correction":"Keep the entire forearm anchored to isolate movement strictly to the wrist joint."},{"fault":"Dropping the bar quickly without resisting during the lowering phase.","correction":"Lower the bar with a slow, deliberate tempo to maximize eccentric loading on the tendon."}],"safety":{"precautions":["If using for lateral epicondylalgia rehabilitation, choose a resistance level that allows smooth repetitions without sharp pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"elastic"},"profiles":[{"required":["reps"],"optional":["band-tension","tempo","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Resistance Bar Wrist Extension","previous_ids":["oec:flexbar-wrist-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: FlexBar Wrist Extension","url":"https://wger.de/en/exercise/2636/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-wrist-extension"},{"type":"substitute-for","target":"oec:dumbbell-wrist-extension"}],"setup":{"grip":{"orientation":"pronated"},"position":"seated"},"status":"active","summary":"A unilateral forearm exercise that strengthens the wrist extensors through controlled concentric extension and slow eccentric lowering using an elastic resistance bar."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1114"},"id":"oec:rest-for-timed-workouts","measurement":{"profiles":[{"required":["reps"]}]},"name":"Rest (for timed workouts)","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Rest (for timed workouts)","url":"https://wger.de/en/exercise/1114/view-base","license":"CC-BY-SA-4.0","author":"philip"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Reverse Clam","kind":"common"},{"text":"Internal Rotation Clamshell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["internal-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["rotation","mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","mini-band","ankle-weight"],"required":[]},"external_ids":{"wger":"2448"},"id":"oec:reverse-clamshell","instructions":{"setup":["Lie on your side on an exercise mat with your head supported by your bottom arm or a pillow.","Bend your hips to approximately 45 degrees and your knees to about 90 degrees, stacking your hips, knees, and ankles directly on top of each other.","Place your top hand on your hip or on the floor in front of you to monitor pelvic stability."],"steps":["Keep your knees pressed together while rotating your top hip to lift your top ankle and foot toward the ceiling.","Pause for a brief second at the top of the movement, focusing on the contraction along the side and front of your upper hip.","Slowly lower your foot back down until it touches the bottom foot.","Complete the target repetitions on one side before rolling over to train the opposite leg."],"breathing":"Exhale as you rotate the hip to lift the foot, and inhale as you lower it back to the start position.","cues":["Knees glued together","Pivot from the hip","Keep your pelvis pointing forward"],"common_faults":[{"fault":"Rolling the pelvis forward or backward to create false range of motion.","correction":"Keep your pelvis stacked perpendicular to the floor and isolate the rotation strictly to the hip joint."},{"fault":"Letting the knees separate as the foot rises.","correction":"Maintain continuous, gentle pressure between your knees throughout the entire set."}],"safety":{"precautions":["Move only through a pain-free range of motion, especially if dealing with hip impingement or labral pathology."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Reverse Clamshell","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Clamshell","url":"https://wger.de/en/exercise/2448/view-base","license":"CC-BY-SA-4.0","author":"TobiasFalk"}]},"relations":[{"type":"part-of","target":"oec:clamshell-to-reverse-clamshell"}],"setup":{"position":"side-lying"},"status":"active","summary":"A side-lying hip isolation exercise that targets the internal rotators by keeping the knees together while lifting the top foot."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"pelvic tilt crunch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1772"},"id":"oec:reverse-crunch","instructions":{"setup":["Lie flat on your back on a mat with your arms resting at your sides, palms pressed into the floor.","Bend your knees to approximately 90 degrees and lift your feet slightly off the floor."],"steps":["Contract your abdominals to curl your pelvis off the floor, bringing your knees toward your chest.","Pause for a brief contraction at the top as your lower back lifts off the floor.","Lower your pelvis back to the starting position in a slow, controlled manner without letting your lower back arch off the mat."],"breathing":"Exhale as you curl your hips toward your chest; inhale as you slowly return to the starting position.","cues":["Roll your pelvis toward your ribs","Control the descent","Don't swing your legs"],"common_faults":[{"fault":"Swinging the legs to generate momentum rather than curling the pelvis.","correction":"Keep your knee angle fixed and focus entirely on posterior pelvic tilt and rolling the hips up."},{"fault":"Allowing the lumbar spine to hyperextend at the bottom of the movement.","correction":"Stop the descent before your lower back peels off the floor and maintain core engagement throughout."}],"safety":{"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Reverse Crunch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse crunch","url":"https://wger.de/en/exercise/1772/view-base","license":"CC-BY-SA-4.0","author":"eufvksruh"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"regression-of","target":"oec:captain-s-chair-knee-raise"},{"type":"regression-of","target":"oec:hanging-knee-raise"},{"type":"substitute-for","target":"oec:captain-s-chair-knee-raise"}],"setup":{"position":"supine"},"status":"active","summary":"A supine bodyweight core exercise where the pelvis is curled off the floor toward the ribs to target the abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Gentle Reverse Kegels","kind":"common"},{"text":"Gentle Reverse Kegel","kind":"common"},{"text":"Pelvic Floor Drop","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2655"},"id":"oec:reverse-kegel","instructions":{"setup":["Lie comfortably on your back with your knees bent and feet flat on the floor in a hook-lying position.","Rest one hand on your chest and the other on your lower abdomen, ensuring your neck, shoulders, and glutes are completely relaxed."],"steps":["Inhale slowly and deeply through your nose, directing the air down into your lower belly and pelvic basin.","Consciously allow the pelvic floor muscles to lengthen, drop, and expand downward and outward without forcing or straining.","Hold the open, relaxed sensation gently at the top of the inhalation for a brief pause.","Exhale passively through your mouth, letting the abdomen and pelvic floor naturally recoil back to neutral resting tone without actively squeezing."],"breathing":"Inhale deeply to expand and release the pelvic floor, and exhale passively without actively contracting the muscles.","cues":["Breathe down into your sitting bones","Drop and release, do not push","Keep glutes and thighs completely loose"],"common_faults":[{"fault":"Bearing down or forcefully straining as if having a bowel movement.","correction":"Focus on passive relaxation and gentle outward expansion with the breath rather than forceful downward pressure."},{"fault":"Tensing the glutes, adductors, or abdominal wall.","correction":"Ensure your buttocks and legs remain entirely soft and unsupported by muscle effort throughout the breath cycle."},{"fault":"Breathing shallowly into the upper chest.","correction":"Place your hands on your lower ribs and belly to guide expansion into the 360-degree lower cylinder."}],"safety":{"precautions":["Stop and consult a pelvic floor physical therapist if you experience sharp pain or increased pelvic pressure."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]},{"required":["reps","duration"]}],"records":{},"reps_counted":"total"},"name":"Reverse Kegel","previous_ids":["oec:gentle-reverse-kegels"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Gentle Reverse Kegels","url":"https://wger.de/en/exercise/2655/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:diaphragmatic-breathing"},{"type":"regression-of","target":"oec:supported-deep-squat-breathing"}],"setup":{"position":"supine"},"status":"active","summary":"A pelvic floor relaxation exercise that uses diaphragmatic breathing to release tension and lengthen the pelvic floor muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Backward Lunge","kind":"common"},{"text":"Step-Back Lunge","kind":"common"},{"text":"Bodyweight Reverse Lunge","kind":"common"},{"text":"Reverse lunges","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"999"},"id":"oec:reverse-lunge","instructions":{"setup":["Stand tall with feet hip-width apart and your hands resting on your hips or held together at your chest.","Engage your core and keep your chest upright with your gaze directed straight ahead."],"steps":["Take a controlled step backward with one foot onto the ball of that foot, maintaining hip-width distance between your feet.","Lower your body smoothly by bending both knees until your back knee hovers just above the floor and your front thigh is roughly parallel to the ground.","Drive through the midfoot and heel of your front foot to push yourself back up to the starting position.","Complete the desired repetitions on one side or alternate legs each rep."],"breathing":"Inhale as you step back and lower into the lunge; exhale as you press through the front foot to return to standing.","cues":["Railroad tracks, not a tightrope","Weight heavy in the front heel","Tall torso throughout"],"common_faults":[{"fault":"Stepping directly behind the front foot, causing loss of balance.","correction":"Step backward along the same hip-width track you started on."},{"fault":"Letting the front heel lift off the ground as you descend.","correction":"Take a slightly longer stride back and keep your front foot firmly grounded through the heel and midfoot."},{"fault":"Allowing the front knee to collapse inward (valgus collapse).","correction":"Actively track your front knee directly over your second toe."}],"safety":{"precautions":["Avoid violently banging the back knee into the floor on the descent."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Reverse Lunge","previous_ids":["oec:reverse-lunges"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse lunges","url":"https://wger.de/en/exercise/999/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"regression-of","target":"oec:barbell-reverse-lunge"},{"type":"regression-of","target":"oec:dumbbell-reverse-lunge"},{"type":"substitute-for","target":"oec:bodyweight-forward-lunge"},{"type":"substitute-for","target":"oec:forward-lunge"}],"setup":{"position":"standing","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A lower-body unilateral exercise where one leg steps backward and lowers into a lunge, developing knee and hip extensor strength and balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Natural Leg Extension","kind":"common"},{"text":"Bodyweight Leg Extension","kind":"common"},{"text":"Reverse Nordic","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"synergist"},{"muscle":"vastus-medialis","role":"synergist"},{"muscle":"vastus-intermedius","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"iliopsoas","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","rehabilitation"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"intermediate"},"equipment":{"optional":["mat","resistance-band"],"required":[]},"external_ids":{"wger":"909"},"id":"oec:reverse-nordic-curl","instructions":{"setup":["Assume a tall-kneeling position on a padded mat with your knees spaced hip-width apart.","Point your toes behind you with the tops of your feet flat against the floor.","Squeeze your glutes and brace your abdominals to align your shoulders, hips, and knees in a straight line."],"steps":["Keeping your torso and thighs completely rigid, slowly lean your entire body backward by bending at the knees.","Lower yourself under control as far as comfortable or until your quadriceps are fully stretched.","Drive through your shins and contract your quadriceps to extend your knees and pull your body back up to the starting tall-kneeling position."],"breathing":"Inhale as you lower your body backward; exhale as you pull yourself back up to the top.","cues":["Stay locked in a straight line from knees to shoulders","Do not break at the hips","Control the descent"],"common_faults":[{"fault":"Flexing at the hips and sitting back toward the heels.","correction":"Squeeze the glutes and maintain complete hip extension throughout the entire range of motion."},{"fault":"Hyperextending the lumbar spine to create an illusion of deeper lean.","correction":"Brace the core tight and keep the ribcage down to keep the spine neutral."}],"safety":{"precautions":["Use knee padding to protect the joint from hard surfaces.","Only descend through a pain-free range of motion, as this movement places high tensile stress on the patellar tendon."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Reverse Nordic Curl","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Nordic Curl","url":"https://wger.de/en/exercise/909/view-base","license":"CC-BY-SA-4.0","author":"karly"}]},"relations":[{"type":"substitute-for","target":"oec:leg-extension"}],"setup":{"position":"kneeling","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight exercise performed from a tall-kneeling position that challenges the quadriceps through loaded eccentric and concentric knee extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Back Plank","kind":"common"},{"text":"Supine Plank","kind":"common"},{"text":"Purvottanasana","kind":"common"},{"text":"Upward Plank","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-flexion"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"500"},"id":"oec:reverse-plank","instructions":{"setup":["Sit on the floor with your legs fully extended in front of you.","Place your palms flat on the floor slightly behind and outside your hips, with your fingers pointing forward toward your feet or slightly turned out.","Engage your core and depress your shoulders away from your ears."],"steps":["Press firmly through your palms and heels to drive your hips upward toward the ceiling.","Lift until your body forms a straight line from your heels to your shoulders.","Squeeze your glutes, lock out your knees, and open your chest while maintaining a neutral neck position.","Hold this rigid position for the desired duration without letting your hips sag.","Controlled, lower your hips back to the floor to finish the hold."],"breathing":"Breathe continuously and evenly into your diaphragm while maintaining abdominal and glute tension.","cues":["Drive hips to the ceiling","Chest proud, shoulders down","Squeeze glutes hard"],"common_faults":[{"fault":"Sagging hips due to fatigued or disengaged glutes.","correction":"Actively contract your glutes and hamstrings to keep the hips in line with the shoulders and ankles."},{"fault":"Hyperextending the neck by dropping the head backward.","correction":"Keep your neck neutral with the spine, looking upward at a slight forward angle."},{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively depress and retract your shoulder blades, pushing the floor away."}],"safety":{"precautions":["If wrist extension causes discomfort, rotate the hands slightly outward or perform the hold on your forearms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Reverse Plank","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Plank","url":"https://wger.de/en/exercise/500/view-base","license":"CC-BY-SA-4.0","author":"spacetowaste"}]},"setup":{"position":"support","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric bodyweight exercise performed in a rear-support position to build endurance across the posterior chain, shoulders, and core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Face-In V-Squat","kind":"common"},{"text":"Reverse Hack Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["plate-loaded-machine","hack-squat-machine"]]},"external_ids":{"wger":"2620"},"id":"oec:reverse-v-squat","instructions":{"setup":["Step onto the footplate of the V-squat machine facing toward the backrest pad.","Position your shoulders firmly beneath the shoulder pads and rest your chest lightly against the chest pad.","Place your feet roughly shoulder-width apart on the platform with your toes angled slightly outward.","Extend your hips and knees to lift the carriage and disengage the safety handles."],"steps":["Inhale and brace your core, keeping your spine neutral and chest supported.","Descend by simultaneously hinging at the hips and flexing at the knees, pushing your hips back as the carriage lowers.","Lower until your thighs are at least parallel to the footplate, or as deep as your hip mobility allows without rounding your lower back.","Drive through your midfoot and heels, extending your knees and hips smoothly to return to the starting position.","Stop just short of locking out your knees forcefully at the top."],"breathing":"Inhale and brace your trunk before descending, and exhale through the sticking point as you drive back to the top.","cues":["Sit back into your hips","Keep full foot contact","Chest tall against the pad"],"common_faults":[{"fault":"Lifting the heels off the footplate during the bottom of the rep.","correction":"Move your feet slightly further up on the platform and distribute weight evenly across your midfoot and heel."},{"fault":"Excessive lumbar flexion or letting the lower back round at the bottom of the movement.","correction":"Maintain abdominal bracing, keep your chest supported against the pad, and stop just before losing neutral spinal alignment."},{"fault":"Hyperextending the knees forcefully at lockout.","correction":"Finish the movement with your hips fully extended but maintain soft, controlled knees."}],"safety":{"precautions":["Ensure the safety catches are fully disengaged before starting your set and re-engage them securely before stepping off."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Reverse V-Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse V-Squat","url":"https://wger.de/en/exercise/2620/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:machine-hack-squat"}],"setup":{"load_position":"front-rack","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A machine-based compound squat performed facing into the pad of a V-squat machine to emphasize the glutes and posterior chain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Underhand Lat Pulldown","kind":"common"},{"text":"Supinated Lat Pulldown","kind":"common"},{"text":"Underhand Pulldown","kind":"common"},{"text":"Reverse-Grip Cable Pulldown","kind":"common"},{"text":"Underhand Lat Pull Down","kind":"common"},{"text":"Inverted Lat Pull Down","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"684,1927"},"id":"oec:reverse-grip-lat-pulldown","instructions":{"setup":["Adjust the thigh pad on the lat pulldown machine so your legs are firmly secured with feet flat on the floor.","Grasp the bar with a supinated (underhand) grip at roughly shoulder width.","Sit down under the pads, fully extend your arms overhead, and establish a slight backward lean through your upper torso while keeping your core braced."],"steps":["Initiate the movement by depressing your shoulder blades and pulling your elbows down and in toward your ribs.","Draw the bar down in a controlled path until it lightly touches or nears your upper chest.","Pause briefly at the bottom while actively squeezing your lats.","Slowly reverse the motion, extending your arms and allowing your shoulder blades to upwardly rotate until you reach a full overhead stretch."],"breathing":"Exhale as you pull the bar down toward your chest, and inhale as you return it smoothly overhead.","cues":["Lead with the elbows, not your hands.","Chest up to meet the bar.","Control the stretch at the top."],"common_faults":[{"fault":"Excessive backward leaning to use momentum.","correction":"Maintain a fixed, subtle torso lean of roughly 10 to 15 degrees throughout the entire rep."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow the arms to fully straighten overhead to achieve a complete stretch in the lats before initiating the next repetition."},{"fault":"Pulling the bar too low toward the abdomen.","correction":"Target the upper-to-mid chest; pulling lower forces internal shoulder rotation and reduces lat engagement."}],"safety":{"precautions":["Ensure the thigh pads are locked securely before selecting working loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Reverse-Grip Lat Pulldown","previous_ids":["oec:underhand-lat-pull-down","oec:inverted-lat-pull-down"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Underhand Lat Pull Down","url":"https://wger.de/en/exercise/684/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"},{"title":"wger: Inverted Lat Pull Down","url":"https://wger.de/en/exercise/1927/view-base","license":"CC-BY-SA-4.0","author":"amaesc"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"regression-of","target":"oec:chin-up"},{"type":"substitute-for","target":"oec:chin-up"},{"type":"substitute-for","target":"oec:cable-reverse-grip-lat-pulldown"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"seated"},"status":"active","summary":"A vertical pulling exercise performed on a cable machine using a supinated grip to target the latissimus dorsi and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bobs","kind":"common"},{"text":"Bobbing Drill","kind":"common"},{"text":"Rhythmic Bobbing","kind":"common"},{"text":"Bobbing Exhale Drill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"calves","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["sport","conditioning"],"movement_patterns":["swim"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2482"},"id":"oec:rhythmic-bobbing-drill","instructions":{"setup":["Stand in chest-deep water with your feet flat on the bottom of the pool.","Lightly hold the pool edge or place your hands comfortably at your sides for balance."],"steps":["Take a comfortable breath in through your mouth above the surface.","Bend your knees to submerge your head fully underwater.","Exhale continuously and steadily through your nose and mouth, blowing a steady stream of bubbles.","Push off the pool floor to rise back up until your mouth clears the water.","Inhale immediately as your head breaks the surface and descend without pausing."],"breathing":"Inhale exclusively above water through your mouth, and exhale completely and continuously through your nose or mouth while submerged.","cues":["Exhale under, inhale over","Blow steady bubbles","Keep the rhythm smooth and relaxed"],"common_faults":[{"fault":"Holding your breath underwater instead of exhaling continuously.","correction":"Hum or blow bubbles the entire time your face is submerged so you are ready to inhale the instant you surface."},{"fault":"Wiping water from the face or pausing at the surface between repetitions.","correction":"Maintain a continuous, relaxed rhythm and transition immediately from inhaling to submerging."},{"fault":"Attempting to exhale after surfacing.","correction":"Ensure all air is emptied underwater so your time at the surface is dedicated solely to a quick inhale."}],"safety":{"precautions":["Perform only in shallow water where you can easily stand with your head above the surface.","Stop immediately if you feel dizzy, lightheaded, or panicked."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Rhythmic Bobbing Drill","previous_ids":["oec:bobbing-exhale-drill"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bobbing Exhale Drill","url":"https://wger.de/en/exercise/2482/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:recovery-bobbing"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A foundational swimming breathing drill where you submerge to exhale continuously underwater and surface to inhale rhythmically."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Gymnastic Ring Dip","kind":"common"},{"text":"Rings Dip","kind":"common"},{"text":"Ring Dips","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["depression","retraction"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["dip-belt","resistance-band","weight-vest"],"required":[["gymnastic-rings"]]},"external_ids":{"wger":"501"},"id":"oec:ring-dip","instructions":{"setup":["Suspend the gymnastic rings at a height that allows full extension without your feet touching the ground.","Grasp the rings with a neutral grip and jump or press up into a full support hold with arms straight.","Stabilize the support hold by depressing your shoulders and rotating your palms slightly forward (rings turned out) with core and glutes braced."],"steps":["Rotate the rings back to neutral and lower yourself under control by bending your elbows and leaning your torso slightly forward.","Descend until your shoulders are just below your elbows, keeping the rings tight against your ribs and preventing them from drifting outward.","Press through your palms to reverse the motion, extending your elbows and driving your body back up.","Lock out your elbows at the top and turn the rings slightly outward to re-establish a stable support hold."],"breathing":"Inhale as you lower your body under control, and exhale forcefully as you press back up to lockout.","cues":["Keep the rings glued to your sides","Shoulders down away from ears","Turn the rings out at the top"],"common_faults":[{"fault":"Allowing the rings to drift wide away from the body during descent.","correction":"Actively pull the rings inward toward your hips and ribs throughout the entire repetition."},{"fault":"Shrugging the shoulders forward into internal rotation at the bottom of the dip.","correction":"Maintain scapular depression and chest openness, only descending as deep as shoulder stability allows."},{"fault":"Incomplete lockout at the top of the movement.","correction":"Achieve full elbow extension and briefly turn the rings out on every repetition to train end-range stabilization."}],"safety":{"precautions":["Ensure you have mastered solid parallel-bar dips and a stationary ring support hold before attempting dynamic ring dips to protect the shoulder joint.","Stop the set if ring shake becomes uncontrollable."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Ring Dip","previous_ids":["oec:ring-dips"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ring Dips","url":"https://wger.de/en/exercise/501/view-base","license":"CC-BY-SA-4.0","author":"Nash"}]},"relations":[{"type":"variation-of","target":"oec:dip"},{"type":"progression-of","target":"oec:dip"},{"type":"progression-of","target":"oec:ring-support-hold"},{"type":"substitute-for","target":"oec:suspension-trainer-dip"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"An advanced upper-body pushing exercise performed on suspended gymnastic rings to develop chest, triceps, and shoulder strength while demanding intense joint stabilization."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Ring Row","kind":"common"},{"text":"Incline Ring Row","kind":"common"},{"text":"Incline Row - Rings","kind":"common"},{"text":"Gymnastic Ring Incline Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-vest"],"required":[["gymnastic-rings","suspension-trainer"]]},"external_ids":{"wger":"2678"},"id":"oec:ring-incline-row","instructions":{"setup":["Adjust the gymnastic rings to approximately waist height.","Grasp the rings with an overhand or neutral grip and walk your feet forward so your body leans backward at your chosen incline.","Engage your glutes and core to form a rigid, straight line from your head to your heels with arms fully extended."],"steps":["Initiate the movement by retracting your shoulder blades and pulling your chest toward the rings.","Drive your elbows back past your torso while allowing the rings to naturally rotate into a neutral or slightly supinated position.","Squeeze your upper back firmly at the top when your hands touch the sides of your ribcage.","Lower yourself under control by extending your arms and allowing your shoulder blades to protract until you return to the start position."],"breathing":"Exhale as you pull your chest up to the rings; inhale as you lower back down under control.","cues":["Drive the elbows back.","Stay stiff as a plank.","Proud chest at the top."],"common_faults":[{"fault":"Sagging at the hips or hyper-extending the lower back during the pull.","correction":"Squeeze your glutes and brace your abs throughout each repetition to maintain a straight line."},{"fault":"Leading with the hips rather than the chest.","correction":"Keep your body in one rigid segment and initiate the pull with your shoulder blades and arms."},{"fault":"Incomplete range of motion by not touching the rings to the ribs.","correction":"Adjust your feet backward to a more upright incline if you cannot complete full scapular retraction and arm extension."}],"safety":{"precautions":["Ensure the straps and anchor point are securely fastened and tested before putting your full bodyweight on the rings."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Ring Incline Row","previous_ids":["oec:incline-row-rings"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Row - Rings","url":"https://wger.de/en/exercise/2678/view-base","license":"CC-BY-SA-4.0","author":"wintercyan"}]},"relations":[{"type":"regression-of","target":"oec:inverted-row"},{"type":"substitute-for","target":"oec:suspension-trainer-row"}],"setup":{"grip":{"orientation":"rotating","width":"shoulder"},"range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight horizontal pulling exercise performed on gymnastic rings at an angle to develop the upper back, rear shoulders, and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rings Support Hold","kind":"common"},{"text":"Top Support on Rings","kind":"common"},{"text":"Ring Plank Support","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","protraction"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["push","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"required":[["gymnastic-rings"]]},"external_ids":{"wger":"1832"},"id":"oec:ring-support-hold","instructions":{"setup":["Set the gymnastic rings securely at roughly hip to chest height.","Grasp both rings firmly with a neutral grip and jump or press up into an upright support position with arms straight.","Depress your shoulders away from your ears and engage your core into a slight hollow body position."],"steps":["Lock your elbows completely and keep the rings close to your hips.","Turn the rings slightly outward (rings-turned-out) so your palms face forward to maximize stability and bicep tendon engagement.","Hold this rigid, stable position for the prescribed duration while maintaining slow, controlled breathing.","Carefully lower yourself back to the floor under control."],"breathing":"Breathe continuously and evenly from the diaphragm without losing abdominal bracing or scapular depression.","cues":["Push the floor away","Turn the rings out","Glue the straps to your sides","Keep the elbows locked"],"common_faults":[{"fault":"Allowing the elbows to bend, shifting load off the locked structure.","correction":"Actively squeeze your triceps to maintain a complete elbow lockout throughout the hold."},{"fault":"Shrugging the shoulders upward toward the ears.","correction":"Actively depress your scapulae by pushing downward through your hands."},{"fault":"Letting the rings drift wide away from the body.","correction":"Engage your lats and chest to keep the rings pulled tight against the hips."}],"safety":{"precautions":["Ensure rings and straps are securely anchored and inspected before loading.","If you cannot hold the position stably, regress to parallel bar supports or use toe assistance to build tendon strength."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Ring Support Hold","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ring Support Hold","url":"https://wger.de/en/exercise/1832/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"part-of","target":"oec:ring-dip"},{"type":"regression-of","target":"oec:ring-dip"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"An isometric calisthenic hold supporting the body atop gymnastic rings with arms locked out."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Roll-Overs into V-Sits","kind":"common"},{"text":"Rollovers into V-Sits","kind":"common"},{"text":"Plow to V-Sit","kind":"common"},{"text":"Plow to Straddle Reach","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"adductors","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","abduction"]}]},"classification":{"modalities":["mobility","flexibility","calisthenics"],"movement_patterns":["mobility-drill","stretch","spinal-flexion"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1954"},"id":"oec:rollover-to-v-sit","instructions":{"setup":["Sit on an exercise mat with your legs extended in front of you.","Ensure you have ample clear floor space behind your head to roll backward safely."],"steps":["Lie back and use controlled momentum to roll your hips and legs up and over your shoulders toward the floor behind your head.","Pause briefly at the end range of the rollover, supporting your upper body across your shoulder blades without loading the neck.","Roll smoothly forward through your spine back into a seated position.","As you return to sitting, spread your legs wide into a straddle (V-sit) position.","Hinge at your hips and reach both hands forward between your legs to dynamically stretch your hamstrings and adductors.","Bring your legs back together and smoothly initiate the next rollover."],"breathing":"Inhale as you roll backward over your shoulders, and exhale completely as you roll forward and reach into the V-sit stretch.","cues":["Roll onto your shoulders, not your neck.","Smooth momentum, no slamming.","Spread wide and reach long through your hips."],"common_faults":[{"fault":"Rolling directly onto the cervical spine and putting heavy pressure on the neck.","correction":"Bear your weight across the upper back and shoulder blades, keeping your neck relaxed and free of load."},{"fault":"Excessively rounding the lower back during the forward reach instead of hinging at the hips.","correction":"Focus on tilting your pelvis forward and reaching from the hips to emphasize the hamstring and adductor stretch."}],"safety":{"precautions":["Individuals with cervical spine issues, disc herniations, or acute lower-back pain should avoid this exercise or limit the backward range of motion."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Rollover to V-Sit","previous_ids":["oec:roll-overs-into-v-sits"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Roll-overs into V-sits","url":"https://wger.de/en/exercise/1954/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"seated"},"status":"active","summary":"A dynamic mobility drill that transitions from a supine spinal rollover into a wide-leg seated forward fold to mobilize the spine, hamstrings, and adductors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hyperextension Bench Crunch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"rectus-femoris","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","calisthenics"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-plate"],"required":[["roman-chair","ghd"]]},"external_ids":{"wger":"505"},"id":"oec:roman-chair-crunch","instructions":{"setup":["Sit on the Roman chair facing upward with your thighs supported by the main pad and your ankles firmly secured beneath the roller pads.","Cross your arms over your chest or lightly place your fingertips beside your ears without pulling on your neck.","Engage your core and lean back slightly until your torso forms a straight line with your thighs."],"steps":["Exhale and curl your ribcage down toward your pelvis by flexing your spine, squeezing your abdominals hard at the peak of the contraction.","Pause momentarily at peak flexion while keeping your hips stable.","Inhale and slowly uncurl your spine, returning to the starting semi-reclined alignment without hyperextending your lower back."],"breathing":"Exhale forcefully as you curl the torso upward; inhale smoothly as you lower back down under control.","cues":["Ribs to hips","Curl, don't hinge","Keep tension on the abs throughout"],"common_faults":[{"fault":"Swinging the torso by hinging at the hips instead of flexing the spine.","correction":"Keep your hip angle relatively fixed and focus exclusively on curling your ribcage toward your pelvis."},{"fault":"Hyperextending the lower back excessively at the bottom of each repetition.","correction":"Stop descending once your torso is parallel with your thighs to maintain continuous abdominal engagement and protect the lumbar spine."},{"fault":"Yanking on the neck with hands behind the head.","correction":"Cross your arms across your chest or keep your fingertips gently resting at your temples."}],"safety":{"precautions":["Ensure ankle pads are securely locked in position before leaning back into the movement."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Roman Chair Crunch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Roman Chair Crunch","url":"https://wger.de/en/exercise/505/view-base","license":"CC-BY-SA-3.0","author":"MaddieBeasley"}]},"relations":[{"type":"progression-of","target":"oec:crunch"},{"type":"variation-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:decline-crunch"},{"type":"substitute-for","target":"oec:stability-ball-crunch"}],"setup":{"position":"seated","range":"partial"},"status":"active","summary":"An abdominal exercise performed on a Roman chair that targets the rectus abdominis through controlled spinal flexion while the lower body is anchored."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"508"},"id":"oec:row","measurement":{"profiles":[{"required":["reps"]}]},"name":"Row","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Row","url":"https://wger.de/en/exercise/508/view-base","license":"CC0-1.0","author":"BFad07"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"rowing machine","kind":"common"},{"text":"indoor rowing","kind":"common"},{"text":"rower","kind":"common"},{"text":"rowing erg","kind":"abbreviation"},{"text":"concept2","kind":"brand"},{"text":"erg","kind":"abbreviation"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","protraction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["row-ergometer"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["rowing-ergometer"]]},"external_ids":{"wger":"1093"},"id":"oec:rowing-ergometer","instructions":{"setup":["Sit on the rower seat and strap your feet securely into the foot stretchers, with the strap positioned across the widest part of your foot.","Slide forward into the catch position with your shins roughly vertical, torso leaning forward slightly from the hips, and arms extended to grasp the handle with an overhand, shoulder-width grip."],"steps":["Initiate the drive phase by pushing forcefully through the footplates with your legs while keeping your arms straight and core braced.","As your knees approach full extension, swing your torso backward from an 11 o'clock to a 1 o'clock angle.","Finish the drive by pulling the handle horizontally toward your lower ribs with your elbows driving past your torso.","Reverse the movement for the recovery phase by extending your arms forward first, hinging your torso forward at the hips, and then bending your knees to slide back into the catch position."],"breathing":"Exhale forcefully as you drive through the legs and pull the handle to your ribs; inhale steadily on the recovery as you slide forward.","cues":["Legs, body, arms on the way out; arms, body, legs on the way back","Push the floor away rather than pulling with the arms","Keep the chain moving in a flat, level path"],"common_faults":[{"fault":"Shooting the slide by extending the knees before the torso and handle move.","correction":"Maintain your forward torso angle during the initial push so your shoulders and hips rise at the same rate."},{"fault":"Rushing the recovery and bending the knees before the handle passes them.","correction":"Fully extend the arms and hinge the hips forward before unlocking your knees to slide."},{"fault":"Rounding the lumbar spine at the catch position.","correction":"Hinge from the hips rather than flexing the lower back, keeping your chest tall and core braced."}],"safety":{"precautions":["Avoid excessive rearward layback at the finish to prevent lower back strain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","calories","pace","power","heart-rate","cadence","resistance-level","rpe"]},{"required":["distance"],"optional":["duration","calories","pace","power","heart-rate","cadence","resistance-level","rpe"]}],"records":{}},"name":"Rowing Ergometer","previous_ids":["oec:rowing-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rowing Machine","url":"https://wger.de/en/exercise/1093/view-base","license":"CC-BY-SA-4.0","author":"Boertie"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full-body cardiovascular exercise performed on an indoor rower that combines a powerful leg drive, hip hinge, and upper-body pull."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Alternate Walking","kind":"common"},{"text":"Walk-Run Intervals","kind":"common"},{"text":"Run-Walk Method","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["treadmill"],"required":[]},"external_ids":{"wger":"2670"},"id":"oec:run-walk-intervals","instructions":{"setup":["Stand tall outdoors on a flat, safe surface, or step onto a treadmill.","Set your interval timer or monitor for your desired walk and run durations."],"steps":["Begin by walking at a brisk, purposeful recovery pace for the designated walking interval.","Smoothly transition into an easy jog or run as the interval timer signals the work bout.","Maintain an upright posture, relaxed shoulders, and a smooth cadence throughout the jog.","Decelerate back to a walk at the end of the running interval and repeat for the target duration."],"breathing":"Maintain a steady, rhythmic breathing pattern matched to your footfalls, avoiding holding your breath during running phases.","cues":["Stay tall through the torso","Smooth transitions","Keep shoulders relaxed"],"common_faults":[{"fault":"Sprinting during the run interval and becoming too exhausted to complete subsequent sets.","correction":"Keep the running pace conversational and controlled to sustain the intervals over time."},{"fault":"Overstriding during the transition to a jog, leading to excessive heel striking and joint impact.","correction":"Land with feet beneath your hips using a quick, light turnover."}],"safety":{"precautions":["Wear appropriate running footwear to absorb impact.","Stay alert to terrain and traffic when performing intervals outdoors."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","pace","speed","heart-rate","calories","rpe"]},{"required":["duration","distance"],"optional":["pace","speed","heart-rate","calories","rpe"]}],"records":{}},"name":"Run-Walk Intervals","previous_ids":["oec:alternate-walking"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Alternate Walking","url":"https://wger.de/en/exercise/2670/view-base","license":"CC-BY-SA-4.0","author":"Mamo2604"}]},"relations":[{"type":"progression-of","target":"oec:walking"},{"type":"regression-of","target":"oec:running"},{"type":"regression-of","target":"oec:jogging"},{"type":"variation-of","target":"oec:interval-run"}],"setup":{"position":"moving"},"status":"active","summary":"A cardiovascular exercise alternating bouts of walking with periods of jogging or running."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Runner's Lunge","kind":"common"},{"text":"Runners Lunge Stretch","kind":"misspelling"},{"text":"Low Lunge Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"stretched"},{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","lunge"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","yoga-block"],"required":[]},"external_ids":{"wger":"1874"},"id":"oec:runner-s-lunge-stretch","instructions":{"setup":["Begin in a high plank position or standing upright.","Step one foot forward between your hands so your front knee aligns directly over your ankle.","Extend the back leg straight behind you with the ball of the foot on the floor, or gently rest the back knee on a mat."],"steps":["Place both hands flat on the floor or on yoga blocks flanking your front foot.","Lower your hips toward the floor while keeping your chest lifted and spine neutral.","Actively engage the glute of the rear leg to deepen the stretch through the front of that hip.","Hold the position for the desired duration while breathing deeply.","Step back smoothly to switch sides."],"breathing":"Breathe slowly and deeply, allowing your hips to sink slightly deeper into the stretch with each exhalation.","cues":["Chest tall and proud","Squeeze the back glute","Drive the back heel away","Keep the front knee stacked over the ankle"],"common_faults":[{"fault":"Excessively rounding the spine to reach the floor.","correction":"Elevate your hands on yoga blocks to keep your chest up and spine long."},{"fault":"Letting the front knee track excessively past the toes, lifting the front heel.","correction":"Step the front foot further forward to maintain a grounded heel and stacked shin."},{"fault":"Twisting the hips open toward the rear leg.","correction":"Keep both hip points squared directly forward toward the front of the mat."}],"safety":{"precautions":["If you have sensitive knees, place a folded towel or mat under the trailing knee when resting it on the floor."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Runner's Lunge Stretch","previous_ids":["oec:runners-lunge-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Runners Lunge Stretch","url":"https://wger.de/en/exercise/1874/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"split-stance","range":"full","stance":{"kind":"split"}},"status":"active","summary":"A deep lower-body stretch performed in a long split stance to lengthen the hip flexors of the trailing leg and hips of the lead leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Run","kind":"common"},{"text":"Jogging","kind":"common"},{"text":"Jog","kind":"common"},{"text":"Zone 2 Running","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["eversion","inversion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"mixed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"527,908"},"id":"oec:running","instructions":{"setup":["Stand tall with your head facing forward, shoulders relaxed, and arms bent at roughly ninety degrees.","Engage your core lightly and lean slightly forward from your ankles, not your waist."],"steps":["Push off the ground with one foot to initiate forward propulsion, driving the opposite knee forward and upward.","Land softly under your center of mass with your midfoot or forefoot, keeping your knee slightly flexed to absorb impact.","Swing your arms rhythmically front-to-back in opposition to your leg drive to maintain balance and momentum.","Cycle continuously through alternating stance and flight phases across the desired distance or duration."],"breathing":"Breathe rhythmically and deeply in sync with your stride pattern (such as inhaling for two strides and exhaling for two strides).","cues":["Stay tall with a slight lean from the ankles","Land softly underneath your hips","Drive elbows back, not across the body","Keep your cadence light and quick"],"common_faults":[{"fault":"Overstriding, where the foot lands far in front of the center of mass with a locked knee.","correction":"Shorten your stride and increase cadence so your feet land directly beneath your hips."},{"fault":"Excessive arm crossover across the chest, causing wasted rotational energy.","correction":"Drive the elbows straight back and keep hands relaxed moving forward and backward."},{"fault":"Bending forward at the waist or slouching through the shoulders.","correction":"Keep your chest proud, gaze fixed toward the horizon, and hinge forward slightly from the ankles."}],"safety":{"precautions":["Wear appropriate running shoes tailored to your foot strike and surface.","Gradually increase mileage and intensity to avoid overuse injuries such as shin splints or tendinopathies."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","speed","heart-rate","cadence","calories","rpe"]},{"required":["duration"],"optional":["distance","pace","speed","heart-rate","cadence","calories","rpe"]}],"records":{}},"name":"Running","previous_ids":["oec:run","oec:zone-2-running"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Run","url":"https://wger.de/en/exercise/527/view-base","license":"CC-BY-SA-4.0","author":"BeLikeWater"},{"title":"wger: Zone 2 Running","url":"https://wger.de/en/exercise/908/view-base","license":"CC-BY-SA-4.0","author":"karly"}]},"relations":[{"type":"progression-of","target":"oec:walking"},{"type":"progression-of","target":"oec:jogging"},{"type":"progression-of","target":"oec:run-walk-intervals"},{"type":"part-of","target":"oec:bronco-test"}],"setup":{"position":"moving"},"status":"active","summary":"A fundamental locomotion and cardiovascular exercise involving cyclical, alternating strides with an aerial flight phase."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Russian Push-Ups","kind":"common"},{"text":"Forearm to Palm Push-Up","kind":"common"},{"text":"Rocking Push-Up","kind":"common"},{"text":"Russian Push Ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["horizontal-adduction","flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2530"},"id":"oec:russian-push-up","instructions":{"setup":["Assume a high plank position with your hands roughly shoulder-width apart and your body in a rigid, straight line from head to heels.","Engage your abdominals, squeeze your glutes, and tuck your pelvis into a neutral alignment."],"steps":["Lower your chest toward the floor by bending your elbows, stopping an inch above the ground as in the bottom of a standard push-up.","Shift your weight backward, dropping your forearms and elbows flat onto the ground while maintaining a rigid plank.","Drive your palms aggressively into the floor and shift your body weight forward, popping off your forearms back onto your hands at the bottom of the push-up position.","Press forcefully through your hands to extend your elbows and return to the high plank lockout."],"breathing":"Inhale as you lower down and shift onto your forearms; exhale forcefully as you drive back up onto your hands and press out to the starting position.","cues":["Keep a rigid hollow body","Drive the ground away with your palms","Elbows track straight back"],"common_faults":[{"fault":"Sagging the hips during the transition onto and off the forearms.","correction":"Brace the abs and squeeze the glutes tightly to keep the torso completely rigid throughout the shift."},{"fault":"Flaring the elbows out to the sides.","correction":"Keep the elbows tucked close to the ribs to safely load the triceps and shoulders."},{"fault":"Pushoff hesitation leading to an asymmetrical heave off the floor.","correction":"Build momentum with an explosive palm-drive and practice the movement from the knees first if necessary."}],"safety":{"precautions":["Place a cushioned exercise mat under your forearms to protect your elbows during the drop."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Russian Push-Up","previous_ids":["oec:russian-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Russian Push Ups","url":"https://wger.de/en/exercise/2530/view-base","license":"CC-BY-SA-4.0","author":"ege"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:plank-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An advanced calisthenics push-up variation where you transition from the bottom of a push-up onto your forearms and rock forward back onto your hands before pressing up."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Russian Twist","kind":"common"},{"text":"Torso Twist","kind":"common"},{"text":"Core Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["rotation"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","dumbbell","medicine-ball","weight-plate"],"required":[]},"external_ids":{"wger":"1193,1912"},"id":"oec:russian-twist","instructions":{"setup":["Sit on the floor or an exercise mat with your knees bent and feet flat on the ground.","Brace your core, maintain a neutral spine, and lean your torso back slightly to roughly a 45-degree angle.","Clasp your hands together in front of your chest, or hold an optional weight firmly with both hands.","Optionally raise your feet a few inches off the floor to increase balance and core demand."],"steps":["Rotate your torso smoothly to one side, bringing your hands or the weight toward the floor beside your hip.","Pause briefly under control without letting your lower back collapse or rounding excessively.","Rotate your torso across the center to the opposite side in a smooth, continuous motion.","Continue alternating sides for the target rep count or duration."],"breathing":"Maintain steady, rhythmic breathing throughout the set, exhaling as you rotate to each side and inhaling as you pass through center.","cues":["Rotate from the ribs, not just the arms","Keep chest open and proud","Lock your hips stable"],"common_faults":[{"fault":"Moving only the arms from side to side without rotating the ribcage and torso.","correction":"Ensure your entire upper torso and shoulders turn as a unit so the rotational work is handled by the obliques."},{"fault":"Rounding the lower back excessively into a slumped posture.","correction":"Keep the chest lifted and hinge slightly at the hips to maintain neutral spinal alignment."},{"fault":"Flailing the legs and shifting the pelvis excessively from side to side.","correction":"Stabilize your pelvis and lower body; if keeping the feet elevated causes instability, rest your heels lightly on the floor."}],"safety":{"precautions":["Avoid aggressive or ballistic twisting, especially when using added resistance, to protect the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Russian Twist","previous_ids":["oec:core-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Russian Twist","url":"https://wger.de/en/exercise/1193/view-base","license":"CC-BY-SA-4.0","author":"lion"},{"title":"wger: Core Rotation","url":"https://wger.de/en/exercise/1912/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"regression-of","target":"oec:medicine-ball-russian-twist"},{"type":"substitute-for","target":"oec:bicycle-crunch"}],"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated core exercise that involves rotating the torso from side to side while maintaining a lean back to target the obliques and abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Scap Pull-Up","kind":"common"},{"text":"Scapula Pulls","kind":"common"},{"text":"Scapular Shrug","kind":"common"},{"text":"Straight-Arm Pull-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","retraction","downward-rotation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","mobility","rehabilitation"],"movement_patterns":["vertical-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1435"},"id":"oec:scapular-pull-up","instructions":{"setup":["Grasp a pull-up bar with an overhand (pronated) grip, hands spaced roughly shoulder-width apart.","Hang freely with your arms fully extended and your feet clear of the floor.","Engage your midsection and glutes to maintain a stable, hollow-body position without swinging."],"steps":["Without bending your elbows, draw your shoulder blades down away from your ears and back toward each other.","Allow your torso to elevate slightly as your scapulae fully depress and retract.","Hold the peak contraction for a brief pause.","Slowly lower yourself back to the starting dead hang by allowing the shoulder blades to elevate in a controlled manner."],"breathing":"Exhale as you pull your shoulder blades down and lift your body; inhale smoothly as you return to the dead hang.","cues":["Shoulders away from the ears.","Keep arms bone-straight.","Pinch your shoulder blades into your back pockets."],"common_faults":[{"fault":"Bending the elbows to pull the body upward.","correction":"Keep your arms completely locked throughout the entire movement so that motion occurs strictly at the shoulder blades."},{"fault":"Swinging the legs or hyperextending the lower back for momentum.","correction":"Brace the abdominals and squeeze the legs together in a hollow-body hold to prevent body sway."},{"fault":"Failing to return to a full hang between repetitions.","correction":"Allow your scapulae to fully elevate at the bottom of each repetition to train the full active range of motion."}],"safety":{"precautions":["Use a step or bench to reach and exit the bar safely if it is out of easy reach.","Ensure your grip is secure before initiating movement to avoid slipping off the bar."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["reps","duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Scapular Pull-Up","previous_ids":["oec:scapula-pulls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Scapula Pulls","url":"https://wger.de/en/exercise/1435/view-base","license":"CC-BY-SA-4.0","author":"M9"}]},"relations":[{"type":"progression-of","target":"oec:active-hang"},{"type":"regression-of","target":"oec:arch-hang"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging","range":"full"},"status":"active","summary":"A hanging bodyweight exercise targeting scapular depression and retraction to build upper back control, grip, and shoulder girdle stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Scap Push-Up","kind":"abbreviation"},{"text":"Push-Up Plus","kind":"common"},{"text":"Scapular Pushup","kind":"misspelling"},{"text":"Scapular Pushups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","mobility","strength"],"movement_patterns":["horizontal-push","mobility-drill"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2681"},"id":"oec:scapular-push-up","instructions":{"setup":["Assume a full plank position with your hands placed directly under your shoulders and your fingers spread.","Keep your feet hip-width apart and brace your core and glutes to maintain a rigid, neutral spine.","Fully extend your elbows without hyperextending them."],"steps":["Without bending your elbows, allow your chest to sink slightly toward the floor as your shoulder blades pinch together in controlled retraction.","Push firmly through your palms to spread your shoulder blades apart and dome your upper back into full protraction.","Pause for a brief count at the top of the protraction before lowering into the next repetition."],"breathing":"Inhale as your chest sinks and shoulder blades retract; exhale smoothly as you push the floor away into protraction.","cues":["Keep the elbows locked.","Push the floor away at the top.","Move only from the shoulder blades."],"common_faults":[{"fault":"Bending the elbows to mimic a standard push-up.","correction":"Keep your arms completely straight throughout the entire set, moving solely at the shoulder blades."},{"fault":"Sagging at the lower back and hips.","correction":"Maintain a strong plank with braced abdominals and squeezed glutes so only the upper torso moves."},{"fault":"Shrugging the shoulders toward the ears.","correction":"Keep your shoulders depressed and drawn away from your ears to properly recruit the serratus anterior."}],"safety":{"precautions":["If maintaining a full plank causes your lower back to sag, regress the movement by performing it from your knees or with hands elevated on a bench."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Scapular Push-Up","previous_ids":["oec:scapular-pushups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Scapular Pushups","url":"https://wger.de/en/exercise/2681/view-base","license":"CC-BY-SA-4.0","author":"nalhilal"}]},"relations":[{"type":"progression-of","target":"oec:incline-scapular-push-up"},{"type":"regression-of","target":"oec:planche-lean"},{"type":"substitute-for","target":"oec:dumbbell-scapular-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight movement performed in a plank position that isolates scapular protraction and retraction with straight arms to target the serratus anterior."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Scissors","kind":"common"},{"text":"Lying Scissor Kick","kind":"common"},{"text":"Supine Scissor Kick","kind":"common"},{"text":"Pilates Scissors","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"hamstrings","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","pilates"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"545"},"id":"oec:scissor-kick","instructions":{"setup":["Lie supine on an exercise mat with your legs extended and arms resting at your sides or gently supporting your pelvis.","Engage your abdominals by drawing your navel inward and pressing your lower back firmly into the floor.","Lift both legs slightly off the floor, keeping your knees extended and toes pointed."],"steps":["Raise one leg upward toward the ceiling while keeping the opposing leg hovering just above the floor.","Switch leg positions in a smooth, scissor-like motion, driving one leg down under control while the other lifts.","Continue alternating legs continuously without letting either heel touch the ground or allowing your lower back to arch."],"breathing":"Inhale steadily for two switches and exhale smoothly for two switches, maintaining core tension throughout.","cues":["Glue your lower back to the mat.","Point your toes and lock your knees.","Move from the hips, not the knees."],"common_faults":[{"fault":"Arching the lumbar spine off the floor as the legs lower.","correction":"Only lower the legs as far as you can maintain full contact between your lower back and the mat, or perform the exercise with legs elevated higher."},{"fault":"Bending the knees during the scissor movement.","correction":"Keep your quads lightly contracted to maintain full knee extension throughout the set."}],"safety":{"precautions":["If you experience lower back discomfort, raise the working height of your legs or place your hands beneath your sacrum for additional pelvic support."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Scissor Kick","previous_ids":["oec:scissors"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Scissors","url":"https://wger.de/en/exercise/545/view-base","license":"CC-BY-SA-4.0","author":"vkylamba"}]},"relations":[{"type":"substitute-for","target":"oec:flutter-kick"},{"type":"variation-of","target":"oec:flutter-kick"},{"type":"substitute-for","target":"oec:lying-leg-raise"},{"type":"progression-of","target":"oec:dead-bug"}],"setup":{"position":"supine"},"status":"active","summary":"A supine core and hip flexor exercise performed by alternating straight-leg vertical or criss-cross movements while keeping the lower back anchored to the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hamstring Chokes","kind":"common"},{"text":"Hamstring Choke","kind":"common"},{"text":"Seated Dynamic Hamstring Stretch","kind":"common"},{"text":"Active Knee Extension Stretch","kind":"common"},{"text":"Dynamic Hamstring Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hip-flexors","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["extension","flexion"]},{"joint":"hip","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1398"},"id":"oec:seated-active-hamstring-stretch","instructions":{"setup":["Sit upright on the floor with your legs extended in front of you.","Bend one knee and bring the thigh close to your chest.","Interlace your fingers behind the back of the working thigh just below the knee, locking the hip in flexion."],"steps":["Actively contract your quadriceps to extend your knee, driving your heel upward toward the ceiling.","Pause for one to two seconds at the top of the extension when a moderate stretch is felt in the hamstring.","Lower the lower leg back under control by bending the knee to return to the starting position.","Repeat for the desired number of repetitions, then switch legs."],"breathing":"Exhale as you straighten your leg into the stretch and inhale as you bend the knee back to the start.","cues":["Keep your chest tall and avoid slouching through the lower back.","Squeeze the quadriceps at the top to deepen the stretch via reciprocal inhibition.","Keep the thigh pinned near your chest rather than letting it drift away as the knee straightens."],"common_faults":[{"fault":"Rounding excessively through the lumbar spine to reach higher extension.","correction":"Maintain an upright spine and elevate the chest, extending the knee only as far as your hamstring flexibility allows."},{"fault":"Kicking the leg rapidly using momentum rather than active muscular control.","correction":"Extend the leg with a smooth, controlled contraction of the quadriceps and pause briefly at the top."}],"safety":{"precautions":["Avoid forcing the knee into a painful hyperextended lockout; stretch to a point of gentle tension, not sharp discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Seated Active Hamstring Stretch","previous_ids":["oec:hamstring-chokes"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hamstring Chokes","url":"https://wger.de/en/exercise/1398/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"seated"},"status":"active","summary":"A dynamic flexibility drill performed by hugging one thigh to the chest while seated and actively extending the knee to stretch the hamstrings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Barbell Shoulder Press","kind":"common"},{"text":"Seated Overhead Press","kind":"common"},{"text":"Seated Military Press","kind":"common"},{"text":"Seated OHP","kind":"abbreviation"},{"text":"OHP Barbell","kind":"common"},{"text":"Overhead press Barbell","kind":"common"},{"text":"Military Press with Barbell","kind":"common"},{"text":"Shoulder Press, Barbell","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["barbell"],["adjustable-bench","bench"],["squat-rack","power-rack"]]},"external_ids":{"wger":"566"},"id":"oec:seated-barbell-overhead-press","instructions":{"setup":["Set an adjustable bench to an upright or steep incline (roughly 75 to 85 degrees) inside a rack.","Position the barbell on J-hooks at roughly chin height when seated.","Sit back firmly against the pad with your feet planted flat on the floor.","Grip the bar slightly wider than shoulder width with a full pronated grip, resting the bar across the heels of your palms.","Unrack the barbell and hold it at upper chest height just below your chin, with elbows slightly forward of the bar."],"steps":["Brace your core and press the barbell vertically upward in a smooth, controlled path.","Tuck your chin slightly as the bar passes your face, then push your head back to neutral as the bar clears your forehead.","Lock out your elbows overhead with the bar positioned directly over your shoulders.","Lower the barbell under control back to collarbone level, tracking your elbows slightly in front of your torso."],"breathing":"Inhale and brace your core at the bottom before pressing, and exhale as you reach full lockout overhead.","cues":["Press through your palms","Tuck the chin, then push through","Elbows slightly forward, not flared","Keep upper back pinned to the pad"],"common_faults":[{"fault":"Excessively arching the lower back away from the bench.","correction":"Keep your core tight and your hips and upper back firmly pressed against the backrest."},{"fault":"Flaring the elbows straight out to the sides.","correction":"Keep your elbows tucked about 30 to 45 degrees in the scapular plane to protect the shoulder joint."},{"fault":"Bouncing the bar off the chest.","correction":"Control the descent and pause briefly at collarbone level before pressing upward."}],"safety":{"precautions":["Set safety pins in the rack just below chin level to catch the barbell if a rep is missed.","Avoid using a false or thumbless grip to prevent the bar from slipping."],"spotter":"recommended","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Barbell Overhead Press","previous_ids":["oec:shoulder-press-barbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Press, Barbell","url":"https://wger.de/en/exercise/566/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"},{"type":"substitute-for","target":"oec:smith-machine-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":85,"load_position":"front-rack","position":"seated","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A compound upper-body pressing exercise performed seated on an upright or near-vertical bench to build shoulder and triceps strength while minimizing lower-body contribution."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rear Delt Raises","kind":"common"},{"text":"Seated Rear Delt Raise","kind":"common"},{"text":"Seated Dumbbell Rear Delt Raise","kind":"common"},{"text":"Seated Bent-Over Dumbbell Reverse Fly","kind":"common"},{"text":"Seated Dumbbell Reverse Fly","kind":"common"},{"text":"Seated Rear Delt Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"487"},"id":"oec:seated-bent-over-dumbbell-rear-delt-raise","instructions":{"setup":["Sit at the end of a flat bench with your feet placed flat on the floor, roughly hip-width apart.","Hold a dumbbell in each hand and hinge forward from your hips until your torso rests on or just above your thighs.","Let your arms hang straight down behind your calves with your palms facing each other and a slight, fixed bend in your elbows."],"steps":["Initiate the movement by raising the dumbbells out to the sides in a wide semicircular arc.","Continue lifting until your upper arms are approximately parallel to the floor and aligned with your shoulders.","Pause briefly at the top of the motion to fully contract your posterior deltoids.","Lower the dumbbells back down along the same path under control until they return to the starting position."],"breathing":"Exhale as you raise the dumbbells outward and inhale as you lower them smoothly under control.","cues":["Lead with your elbows.","Keep your torso pinned to your thighs.","Reach wide, not back."],"common_faults":[{"fault":"Swinging the torso to use momentum to lift the weights.","correction":"Keep your chest resting against or close to your thighs and use a lighter load that permits strict isolation."},{"fault":"Excessively flexing the elbows and turning the movement into a row.","correction":"Maintain a soft, locked bend at the elbow joint throughout the entire range of motion."},{"fault":"Shrugging the shoulders toward the ears, shifting tension to the upper traps.","correction":"Depress your scapulae and sweep the arms out wide rather than lifting straight up."}],"safety":{"precautions":["Choose conservative weights to protect the shoulder joint and prevent form breakdown."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Seated Bent-Over Dumbbell Rear Delt Raise","previous_ids":["oec:rear-delt-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rear Delt Raises","url":"https://wger.de/en/exercise/487/view-base","license":"CC-BY-SA-3.0","author":"YYCfit"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-seated-rear-delt-raise"},{"type":"substitute-for","target":"oec:seated-dumbbell-bent-over-lateral-raise"},{"type":"substitute-for","target":"oec:single-arm-cable-rear-delt-fly"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Cable Chest Fly","kind":"common"},{"text":"Cable Seated Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-short-head","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","horizontal-push"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"],["bench","adjustable-bench"]]},"external_ids":{"wger":"1922"},"id":"oec:seated-cable-fly","instructions":{"setup":["Position an upright bench centered between two cable columns.","Adjust both pulleys to roughly chest height when seated.","Attach single D-handles to each pulley.","Grasp each handle, sit firmly against the backrest with feet flat on the floor, and hold the handles out to your sides with a slight bend in your elbows."],"steps":["Maintain a soft bend at the elbows and keep your chest lifted against the bench pad.","Bring your hands forward in a wide hugging arc until they meet directly in front of your chest.","Squeeze your chest muscles firmly at the peak contraction.","Slowly reverse the motion along the same wide arc until you feel a comfortable stretch in your pecs."],"breathing":"Exhale as you bring your hands together in front of your chest; inhale as you slowly return to the stretched position.","cues":["Hug a wide barrel","Lead with your elbows and squeeze your inner chest","Keep your shoulders depressed and pinned back"],"common_faults":[{"fault":"Pressing the weight instead of flying by excessively bending and extending the elbows.","correction":"Lock a slight bend into your elbows at the start and keep that angle unchanged throughout the rep."},{"fault":"Allowing the shoulders to shrug up or roll forward off the bench during the contraction.","correction":"Keep your shoulder blades retracted and depressed against the back pad throughout the set."},{"fault":"Overstretching past shoulder comfort at the back of the movement.","correction":"Stop the eccentric phase when your hands align roughly with your torso plane."}],"safety":{"precautions":["Do not let the weight stack pull your arms behind the plane of your shoulders abruptly.","Bring handles to your chest before sitting back or standing up when mounting and dismounting the weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Cable Fly","previous_ids":["oec:seated-cable-chest-fly"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Cable chest fly","url":"https://wger.de/en/exercise/1922/view-base","license":"CC-BY-SA-4.0","author":"shushu"}]},"relations":[{"type":"variation-of","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"substitute-for","target":"oec:cable-crossover"},{"type":"substitute-for","target":"oec:dumbbell-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"An isolation exercise that uses dual cable pulleys and an upright bench to target the pectoralis major across a constant resistance curve."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sitting Calf Stretch","kind":"common"},{"text":"Seated Dorsiflexion Calf Stretch","kind":"common"},{"text":"Seated Ankle Dorsiflexion Stretch","kind":"common"},{"text":"Sitting Calf Stretch (Dorsiflexion)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"soleus","role":"stretched"},{"muscle":"tibialis-posterior","role":"stretched"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["extension"]}]},"classification":{"modalities":["flexibility","rehabilitation"],"movement_patterns":["stretch","isolation-ankle"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"level":"beginner"},"equipment":{"optional":["strap","mat"],"required":[]},"external_ids":{"wger":"1274"},"id":"oec:seated-calf-stretch","instructions":{"setup":["Sit on the floor or on a firm chair with an upright posture.","Extend one leg straight out in front of you with the heel resting on the ground.","Optionally loop a strap, towel, or your hands around the ball of the extended foot."],"steps":["Gently pull the toes and the ball of the foot back toward your shin until you feel a comfortable stretch along the back of the lower leg.","Maintain a tall torso and keep the knee straight without hyperextending it.","Hold the stretch steadily for the desired duration.","Release the tension slowly, then switch to the opposite leg."],"breathing":"Breathe smoothly and deeply, exhaling as you gently deepen the stretch.","cues":["Pull toes toward the shin","Keep the heel anchored","Maintain an upright spine"],"common_faults":[{"fault":"Slouching through the spine to reach the toes.","correction":"Sit tall from the hips and use a strap or towel if you cannot comfortably reach the foot."},{"fault":"Aggressively forcing the foot into extreme dorsiflexion.","correction":"Apply gentle, progressive tension to produce a mild stretch rather than sharp pain."}],"safety":{"precautions":["Avoid forceful bouncing or aggressive pulling, especially if rehabilitating an Achilles tendon or calf injury."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Seated Calf Stretch","previous_ids":["oec:sitting-calf-stretch-dorsiflexion"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sitting Calf Stretch (Dorsiflexion)","url":"https://wger.de/en/exercise/1274/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated flexibility exercise that stretches the calf muscles by pulling the foot and toes into dorsiflexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Corkscrew Crunch","kind":"common"},{"text":"Seated In-and-Out Corkscrew","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"thoracic-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion","rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1477"},"id":"oec:seated-corkscrew","instructions":{"setup":["Sit on an exercise mat with your knees slightly bent and feet flat on the floor.","Place your hands on the floor slightly behind your hips with fingers pointing forward to support your torso.","Lean back slightly to engage your core and lift your feet a few inches off the floor."],"steps":["Pull your knees up and diagonally across toward one shoulder while simultaneously rotating your pelvis and lower torso to that side.","Pause briefly at the peak contraction, squeezing your obliques and abdominal wall.","Extend your legs back out to the center hovering position with control.","Repeat the movement by pulling your knees diagonally across toward the opposite shoulder.","Continue alternating sides for the target repetitions or duration."],"breathing":"Exhale forcefully as you tuck and rotate your knees toward your chest; inhale as you extend your legs back out.","cues":["Rotate from the waist, not just the knees.","Keep the chest proud and open.","Control the extension without touching your feet down."],"common_faults":[{"fault":"Relying purely on momentum rather than muscular control.","correction":"Slow down the repetition cadence and pause at full knee flexion to emphasize oblique recruitment."},{"fault":"Collapsing into the shoulders and rounding the upper spine excessively.","correction":"Press firmly through your palms to keep your chest lifted and shoulders depressed."},{"fault":"Hyperextending the lower back during leg extension.","correction":"Maintain abdominal tension and only extend your legs as far as you can control without excessive lumbar arching."}],"safety":{"precautions":["Avoid rapid, uncontrolled twisting if you have a history of lumbar spine disc injuries."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Seated Corkscrew","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Corkscrew","url":"https://wger.de/en/exercise/1477/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:seated-knee-tuck"},{"type":"progression-of","target":"oec:seated-knee-tuck"},{"type":"substitute-for","target":"oec:russian-twist"}],"setup":{"position":"seated"},"status":"active","summary":"A seated bodyweight core exercise that combines hip and spinal flexion with rotation to target the rectus abdominis and obliques."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Bent-Over Dumbbell Lateral Raise","kind":"common"},{"text":"Seated Dumbbell Rear Delt Raise","kind":"common"},{"text":"Seated Dumbbell Rear Delt Fly","kind":"common"},{"text":"Seated Dumbbell Reverse Fly","kind":"common"},{"text":"Bent-over Lateral Raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","pull","horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","chair"]]},"external_ids":{"wger":"82"},"id":"oec:seated-dumbbell-bent-over-lateral-raise","instructions":{"setup":["Sit on the edge of a flat bench with your feet flat on the floor and positioned close together.","Hold a dumbbell in each hand and hinge forward at the hips until your torso rests on or is close to your thighs.","Let the weights hang below your thighs with your palms facing each other or facing backward, maintaining a slight, fixed bend in your elbows."],"steps":["Raise your arms out to the sides in a wide arc by driving your elbows upward and outward.","Continue raising until your upper arms are roughly parallel to the floor, focusing on contracting the rear deltoids.","Pause briefly at the top of the movement without shrugging your shoulders.","Lower the dumbbells under control along the same wide path back to the starting hanging position."],"breathing":"Exhale as you raise the dumbbells out to the sides, and inhale as you lower them under control.","cues":["Lead with the elbows","Reach wide toward the walls","Keep your chest anchored to your thighs"],"common_faults":[{"fault":"Swinging the torso upward to heave the weights up with momentum.","correction":"Keep your chest firmly pressed against or resting over your thighs throughout the entire set."},{"fault":"Bending the elbows excessively and turning the raise into a row.","correction":"Lock your elbows in a slight, fixed bend and focus on sweeping your arms wide."},{"fault":"Shrugging the shoulders up toward the ears, shifting tension to the upper traps.","correction":"Keep your shoulder blades depressed away from your ears as you sweep your arms outward."}],"safety":{"precautions":["Select light to moderate weights to ensure strict execution and prevent excessive neck or lower back strain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Bent-Over Lateral Raise","previous_ids":["oec:bent-over-lateral-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent-over Lateral Raises","url":"https://wger.de/en/exercise/82/view-base","license":"CC-BY-SA-4.0","author":"apeschel"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:seated-bent-over-dumbbell-rear-delt-raise"},{"type":"substitute-for","target":"oec:dumbbell-seated-rear-delt-raise"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"seated","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"An isolation exercise performed seated and hinged forward to target the posterior deltoids and upper back musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell Biceps Curl","kind":"common"},{"text":"Seated Bicep Curl","kind":"common"},{"text":"Seated DB Curl","kind":"abbreviation"},{"text":"Seated Dumbbell Curls","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench","chair"]]},"external_ids":{"wger":"1289"},"id":"oec:seated-dumbbell-curl","instructions":{"setup":["Sit upright on the end of a flat bench or an upright utility bench with feet flat on the floor.","Hold a dumbbell in each hand with arms hanging straight down at your sides, palms facing inward or forward, and shoulders pulled back."],"steps":["Keeping your upper arms pinned close to your torso, curl the dumbbells upward by flexing at the elbows.","As you lift, rotate your wrists outward so your palms face upward at the top of the movement.","Squeeze the biceps firmly at peak contraction without letting your elbows drift forward.","Lower the dumbbells smoothly back to the starting position under full control, extending the arms completely."],"breathing":"Exhale as you curl the dumbbells upward and inhale as you lower them to the starting position.","cues":["Pin your elbows to your sides","Turn your pinkies up at the top","Control the descent all the way down"],"common_faults":[{"fault":"Swinging the upper body or using momentum to lift the weights.","correction":"Keep your back firmly braced against the bench pad or maintain strict upright torso posture without rocking."},{"fault":"Drifting the elbows forward during the curl.","correction":"Keep the upper arms perpendicular to the floor to prevent the front deltoids from taking over the load."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Allow your elbows to extend fully between repetitions to fully stretch the biceps."}],"safety":{"precautions":["Avoid using excessive loads that force the lower back to arch or hyperextend off the bench."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Curl","previous_ids":["oec:seated-dumbbell-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Dumbbell Curls","url":"https://wger.de/en/exercise/1289/view-base","license":"CC-BY-SA-4.0","author":"sTiKyt"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"},{"type":"substitute-for","target":"oec:barbell-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"at-sides","position":"seated","range":"full"},"status":"active","summary":"An upper-arm isolation exercise performed while seated to minimize bodily momentum and target the biceps brachii."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell Side Lateral","kind":"common"},{"text":"Seated Lateral Raise","kind":"common"},{"text":"Seated DB Lateral Raise","kind":"abbreviation"},{"text":"Seated Side Lateral Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench","chair"]]},"external_ids":{"wger":"918"},"id":"oec:seated-dumbbell-lateral-raise","instructions":{"setup":["Sit upright at the end of a bench with your feet flat on the floor for stability.","Hold a dumbbell in each hand hanging at your sides with palms facing inward and a slight bend in your elbows.","Hinge slightly forward at the hips while maintaining a neutral, braced spine."],"steps":["Raise your arms out to the sides in the scapular plane until your elbows reach approximately shoulder height.","Lead with the elbows rather than the wrists, keeping the slight elbow bend locked throughout the ascent.","Pause briefly at the top to emphasize peak contraction in the lateral deltoids.","Lower the dumbbells under control back to your sides, stopping just before they rest against your legs."],"breathing":"Exhale smoothly as you raise the dumbbells, and inhale as you lower them under control.","cues":["Lead with the elbows","Pour the water at the top","Keep your torso still"],"common_faults":[{"fault":"Swinging the torso backward to gain momentum.","correction":"Keep your core braced and torso angle static throughout the entire set; reduce the load if necessary."},{"fault":"Excessive shrugging of the upper traps to lift the weight.","correction":"Depress your shoulders slightly before initiating the lift and focus on pushing the dumbbells out wide toward the walls."},{"fault":"Allowing the hands to rise significantly higher than the elbows.","correction":"Maintain a flat forearm alignment so that the elbow, forearm, and wrist rise together in a single plane."}],"safety":{"precautions":["Avoid using weights so heavy that they force jerky spinal movement or shoulder impingement at the top."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Lateral Raise","previous_ids":["oec:seated-dumbbell-side-lateral"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Dumbbell Side Lateral","url":"https://wger.de/en/exercise/918/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated isolation exercise that targets the lateral deltoid to build shoulder width while minimizing lower-body momentum."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell Shoulder Press","kind":"common"},{"text":"Seated DB Overhead Press","kind":"abbreviation"},{"text":"Seated DB Shoulder Press","kind":"abbreviation"},{"text":"Lento Avanti Seduto","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench","chair"]]},"external_ids":{"wger":"1967"},"id":"oec:seated-dumbbell-overhead-press","instructions":{"setup":["Set an adjustable bench to an upright or near-vertical angle (around 75 to 85 degrees).","Sit firmly back against the pad with feet flat on the floor.","Kick the dumbbells up to shoulder height using your knees, positioning them just outside your shoulders with your wrists directly over your elbows."],"steps":["Brace your core and press the dumbbells vertically overhead along a slight arc toward each other.","Lock out your arms under control without aggressively shrugging your shoulders or clashing the weights together at the top.","Lower the dumbbells smoothly back down until they are just outside chin or shoulder level, pausing briefly in the stretched position before initiating the next rep."],"breathing":"Inhale before pressing or on the way down, brace through the sticking point, and exhale near the top of the repetition.","cues":["Keep forearms vertical throughout the press.","Press in the scapular plane, elbows slightly angled forward rather than flared wide.","Keep your back firmly against the bench without excessive arching."],"common_faults":[{"fault":"Flaring elbows directly out to the sides.","correction":"Bring the elbows slightly forward into the scapular plane (around 30 to 45 degrees) to reduce shoulder impingement."},{"fault":"Arching the lower back excessively to turn the lift into an incline chest press.","correction":"Keep your core tight and your pelvis and lower back supported against the bench pad."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Lower the weights until the handles reach roughly chin or ear level for full deltoid recruitment."}],"safety":{"precautions":["Avoid dropping heavy dumbbells from overhead; bring them back to your knees under control before setting them down."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Overhead Press","previous_ids":["oec:lento-avanti-seduto"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: lento avanti seduto","url":"https://wger.de/en/exercise/1967/view-base","license":"CC-BY-SA-4.0","author":"Cf"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"},{"type":"substitute-for","target":"oec:machine-shoulder-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"seated","range":"full"},"status":"active","summary":"A seated vertical press using dumbbells to develop strength and muscle mass in the anterior deltoids, upper chest, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Triceps Press","kind":"common"},{"text":"Seated Overhead Dumbbell Extension","kind":"common"},{"text":"Dumbbell French Press","kind":"common"},{"text":"Overhead Dumbbell Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-long-head","role":"prime-mover"},{"muscle":"triceps-lateral-head","role":"prime-mover"},{"muscle":"triceps-medial-head","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["bench","adjustable-bench","chair"]]},"external_ids":{"wger":"549"},"id":"oec:seated-dumbbell-overhead-triceps-extension","instructions":{"setup":["Sit upright on a bench, ideally one with a low back support, with your feet planted flat on the floor.","Safely hoist a dumbbell to your shoulder, then press it overhead using both hands.","Form a diamond or cup shape with your hands against the underside of the top dumbbell plate, wrapping your thumbs around the handle."],"steps":["Keep your upper arms vertical and close to your head.","Inhale as you bend your elbows, lowering the dumbbell smoothly in an arc behind your head until your forearms pass parallel.","Pause briefly at the bottom to feel a deep stretch in the triceps.","Exhale and extend your elbows to press the dumbbell back up to the starting position without locking your elbows harshly."],"breathing":"Inhale on the descent as the triceps stretch; exhale as you extend your elbows to return to the top.","cues":["Keep elbows pointing forward, not flared wide.","Brace your core to keep your lower back against the pad.","Move only at the elbow joint."],"common_faults":[{"fault":"Flaring the elbows excessively outward during the movement.","correction":"Tuck the elbows slightly inward and keep upper arms relatively stationary."},{"fault":"Arching the lumbar spine to push the weight up.","correction":"Engage the abdominals, keep your ribcage down, and firmly support your back against the pad."},{"fault":"Cutting the range of motion short at the bottom.","correction":"Lower the dumbbell until your elbows reach roughly 90 degrees or slightly deeper to maximize the stretch on the long head."}],"safety":{"precautions":["Ensure a secure grip under the top weight plate before raising the dumbbell over your head.","Avoid letting the weight drop behind your neck abruptly."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Overhead Triceps Extension","previous_ids":["oec:seated-triceps-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Triceps Press","url":"https://wger.de/en/exercise/549/view-base","license":"CC-BY-SA-4.0","author":"richmr2174@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:cable-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:ez-bar-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:incline-dumbbell-triceps-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"An overhead isolation exercise that targets the triceps, emphasizing the long head by stretching it across the flexed shoulder."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Dumbbell Overhead Press","kind":"common"},{"text":"Dumbbell Shoulder Press","kind":"common"},{"text":"Dumbbell Overhead Press","kind":"common"},{"text":"Dumbbell OHP","kind":"abbreviation"},{"text":"Seated DB Shoulder Press","kind":"abbreviation"},{"text":"Military Press with Dumbbells","kind":"common"},{"text":"OHP Dumbbells","kind":"common"},{"text":"Overhead press Dumbbells","kind":"common"},{"text":"Shoulder Press, Dumbbells","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["adjustable-bench","bench"]]},"external_ids":{"wger":"567"},"id":"oec:seated-dumbbell-shoulder-press","instructions":{"setup":["Adjust a bench backrest to a nearly vertical position, roughly 75 to 85 degrees.","Sit back firmly against the pad with feet flat on the floor.","Kick the dumbbells up from your knees one at a time to shoulder height, holding them with your elbows positioned slightly forward in the scapular plane."],"steps":["Press both dumbbells vertically upward until your arms are fully extended overhead without violently locking your elbows.","Pause briefly at the top while keeping the weights balanced over your shoulders.","Lower the dumbbells in a controlled descent back to just above shoulder level."],"breathing":"Inhale before pressing or as you lower the weights, and exhale forcefully as you drive the dumbbells overhead.","cues":["Press yourself down into the seat.","Keep elbows slightly in front of your shoulders, not flared wide.","Control the descent all the way to the shoulders."],"common_faults":[{"fault":"Excessively arching the lower back off the pad to press at a flatter angle.","correction":"Brace your core, keep your ribcage down, and maintain full contact between your upper back, hips, and the seat."},{"fault":"Flaring elbows completely out to the sides.","correction":"Tuck elbows roughly 30 to 45 degrees forward into the scapular plane to protect the shoulder joints."},{"fault":"Clanging the dumbbells together at the top.","correction":"Press straight up and slightly inward along a natural arc without colliding the weights."}],"safety":{"precautions":["If you reach failure, lower the dumbbells under control to your knees rather than dropping them to the sides."],"spotter":"recommended"}},"measurement":{"load":{"convention":"per-implement","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Dumbbell Shoulder Press","previous_ids":["oec:shoulder-press-dumbbells"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Press, Dumbbells","url":"https://wger.de/en/exercise/567/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-overhead-press"},{"type":"substitute-for","target":"oec:machine-shoulder-press"},{"type":"substitute-for","target":"oec:smith-machine-shoulder-press"},{"type":"regression-of","target":"oec:barbell-overhead-press"}],"setup":{"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"An overhead pressing movement performed seated on a supported bench to build shoulder and triceps strength and hypertrophy."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Figure 4 Stretch","kind":"common"},{"text":"Seated Piriformis Stretch","kind":"common"},{"text":"Chair Figure-Four Stretch","kind":"common"},{"text":"seated figure four","kind":"common"}],"anatomy":{"muscles":[{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["external-rotation","flexion","abduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["bench","chair"]]},"external_ids":{"wger":"1680"},"id":"oec:seated-figure-four-stretch","instructions":{"setup":["Sit upright near the edge of a sturdy bench or chair with both feet flat on the floor and knees bent at approximately 90 degrees.","Lift one leg and rest the outside of that ankle across the opposite thigh, just above the knee, allowing the crossed knee to open out to the side."],"steps":["Maintain a tall posture with a neutral spine and level pelvis.","Hinge slightly forward at the hips while keeping your chest lifted until a comfortable stretch is felt in the outer hip and glute of the crossed leg.","Hold the position steadily for the prescribed time without bouncing.","Carefully return the torso upright, uncross the leg, and repeat on the opposite side."],"breathing":"Breathe slowly and deeply through the nose, exhaling gently to relax deeper into the hip stretch.","cues":["Hinge from the hips, not the waist","Keep your chest proud","Flex the top ankle slightly to protect the knee"],"common_faults":[{"fault":"Rounding the lower and mid-back to reach forward rather than hinging at the hips.","correction":"Keep the chest high and initiate the movement purely by tilting the pelvis and torso forward as a single unit."},{"fault":"Forcing or aggressively pushing down on the elevated knee.","correction":"Allow gravity to open the hip naturally, or use only very light hand pressure without causing knee joint discomfort."}],"safety":{"precautions":["Avoid this stretch if you experience sharp pain inside the knee joint; keep the elevated foot lightly dorsiflexed to stabilize the knee."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Seated Figure-Four Stretch","previous_ids":["oec:seated-figure-four"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: seated figure four","url":"https://wger.de/en/exercise/1680/view-base","license":"CC-BY-SA-4.0","author":"ricardodavidrd"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated mobility stretch that targets the deep external rotators and glutes by resting one ankle across the opposite thigh."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sit and Reach","kind":"common"},{"text":"Seated Forward Bend","kind":"common"},{"text":"Seated Toe Touch","kind":"common"},{"text":"Paschimottanasana","kind":"regional"},{"text":"Seated Toe Touches","kind":"common"},{"text":"Sit \u0026 Reach","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","yoga"],"movement_patterns":["stretch","spinal-flexion","hinge"],"mechanics":"compound","force":"static","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","strap"],"required":[]},"external_ids":{"wger":"1394"},"id":"oec:seated-forward-fold","instructions":{"setup":["Sit upright on the floor with both legs fully extended straight in front of you.","Keep your feet together with your toes pulled back toward your shins in dorsiflexion.","Root your sit bones into the floor and lengthen your spine upward."],"steps":["Hinge at your hips to reach your chest forward over your thighs.","Reach your hands along your legs toward your shins, ankles, or feet without forcing your range.","Allow your upper back to round naturally once maximal hip hinge is reached, relaxing your head and neck.","Hold the stretch at a comfortable point of tension while taking deep, steady breaths.","Slowly walk your hands back up your legs to return to an upright seated position."],"breathing":"Inhale to lengthen your spine, and exhale to relax deeper into the forward fold.","cues":["Lead with your chest, not your forehead","Hinge from the hips first","Keep the kneecaps pointing straight up"],"common_faults":[{"fault":"Excessively rounding the upper back while knees bend to grab the toes.","correction":"Prioritize hip flexion over reaching the feet; bend the knees slightly or hold the shins while keeping the torso long."},{"fault":"Aggressively bouncing or pulling on the feet into painful ranges.","correction":"Maintain a smooth, static hold and let your breath facilitate gradual relaxation into the stretch."}],"safety":{"precautions":["Individuals with acute lumbar disc herniations should keep the spine relatively neutral and avoid forced end-range lumbar flexion."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Seated Forward Fold","previous_ids":["oec:sit-reach"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sit \u0026 Reach","url":"https://wger.de/en/exercise/1394/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A seated flexibility exercise that stretches the hamstrings, glutes, and spinal extensors by folding the torso forward over straight legs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Knee Extension Stretch","kind":"common"},{"text":"Heel Prop Knee Extension","kind":"common"},{"text":"Knee Extension with Overpressure","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"}],"joints":[{"joint":"knee","actions":["extension"]}]},"classification":{"modalities":["rehabilitation","mobility","flexibility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["chair","bench","foam-roller","yoga-block"],"required":[]},"external_ids":{"wger":"2664"},"id":"oec:seated-knee-extension-with-overpressure","instructions":{"setup":["Sit upright on a firm chair or on the floor.","Extend the target leg forward with the heel propped on the floor or a low support so the knee remains completely unsupported beneath."],"steps":["Completely relax the thigh and leg muscles.","Place both hands flat on the lower thigh, just above the superior border of the patella.","Gently press downward toward the floor, applying gradual overpressure into full knee extension until a mild stretch is felt in the back of the knee.","Hold the position for the prescribed duration, then release the downward pressure."],"breathing":"Breathe slowly and rhythmically throughout the mobilization, exhaling gently as you apply pressure.","cues":["Relax the thigh completely","Press above the kneecap, not directly on it","Gentle firm pressure, no sharp pain"],"common_faults":[{"fault":"Pressing directly on the patella.","correction":"Position the hands on the distal femur just above the kneecap to avoid compressing the patellofemoral joint."},{"fault":"Tensing the quadriceps or hamstrings defensively.","correction":"Allow the leg to hang completely passive so the joint capsule and posterior soft tissues receive the stretch."},{"fault":"Applying sudden, ballistic force into terminal extension.","correction":"Apply smooth, sustained overpressure to prevent muscle guarding or joint irritation."}],"safety":{"precautions":["Do not force through sharp, pinch-type pain in the anterior joint line.","Follow post-operative range-of-motion guidelines if rehabilitating a ligament reconstruction or joint replacement."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps","duration"]},{"required":["duration"]}],"records":{},"reps_counted":"per-side"},"name":"Seated Knee Extension with Overpressure","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Knee Extension with Overpressure","url":"https://wger.de/en/exercise/2664/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated rehabilitation stretch that applies manual overpressure above the knee to restore terminal knee extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated In and Out","kind":"common"},{"text":"Seated Leg Tuck","kind":"common"},{"text":"In and Outs","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","bench"],"required":[]},"external_ids":{"wger":"1105"},"id":"oec:seated-knee-tuck","instructions":{"setup":["Sit on the floor or a flat bench with your knees bent and feet flat.","Place your hands on the surface slightly behind and outside your hips with fingers pointing forward for support.","Lean your torso back slightly and lift your feet a few inches off the floor, engaging your core to balance on your pelvis."],"steps":["Simultaneously extend your legs straight forward while leaning your torso back slightly, keeping your feet elevated above the floor.","Pull your knees back in toward your chest while flexing your torso slightly forward to meet them.","Squeeze your abdominal muscles at the peak contraction, then repeat the movement smoothly under control."],"breathing":"Inhale as you extend your legs and lean back; exhale forcefully as you pull your knees toward your chest.","cues":["Accordion in, accordion out","Keep feet hovering off the floor","Crunch your ribs toward your pelvis"],"common_faults":[{"fault":"Relying purely on momentum without contracting the abdominals","correction":"Slow the tempo down and pause for a brief squeeze when the knees are drawn fully into the chest."},{"fault":"Hyperextending the lower back during leg extension","correction":"Maintain pelvic control and do not lower the legs beyond the point where you can keep your core tightly braced."}],"safety":{"precautions":["Avoid letting the lower back arch excessively if you have a history of lumbar discomfort; limit leg extension range as needed."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Seated Knee Tuck","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Knee Tuck","url":"https://wger.de/en/exercise/1105/view-base","license":"CC-BY-SA-4.0","author":"utkb"}]},"relations":[{"type":"regression-of","target":"oec:tuck-v-up"},{"type":"regression-of","target":"oec:hanging-knee-raise"},{"type":"substitute-for","target":"oec:reverse-crunch"}],"setup":{"position":"seated"},"status":"active","summary":"A bodyweight core exercise performed by balancing on the glutes with hands supported behind, alternately extending the legs forward and flexing the knees and spine toward the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Leg Curls (sitting)","kind":"common"},{"text":"Seated Hamstring Curl","kind":"common"},{"text":"Machine Seated Leg Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"gracilis","role":"synergist"},{"muscle":"sartorius","role":"synergist"}],"joints":[{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"366,2626"},"id":"oec:seated-leg-curl","instructions":{"setup":["Adjust the backrest so your knees align directly with the machine's pivot axis.","Position the lower leg pad so it rests comfortably against the back of your lower calves, just above the Achilles tendon.","Lower and lock the thigh pad firmly against the tops of your quadriceps to prevent your legs from lifting.","Sit upright, grip the machine handles, and dorsiflex your ankles slightly."],"steps":["Pull through your heels to flex your knees, curling the pad smoothly downward and back beneath the seat.","Squeeze your hamstrings firmly at the point of maximum knee flexion.","Control the weight as you slowly extend your knees back to the starting position without allowing the weight stack to slam."],"breathing":"Exhale as you curl the pad downward, and inhale as you return under control to full knee extension.","cues":["Pull your heels toward your glutes.","Keep your hips firmly pinned to the seat.","Control the eccentric return."],"common_faults":[{"fault":"Knee alignment off the machine axis.","correction":"Adjust the seat forward or backward until the center of your knee joint aligns with the machine's pivot point."},{"fault":"Thigh restraint set too loose, allowing hips and thighs to rise during the curl.","correction":"Snug the thigh pad down securely before initiating the set."},{"fault":"Using momentum or jerking the weight.","correction":"Perform the movement with a deliberate cadence, pausing briefly in the contracted position."}],"safety":{"precautions":["Ensure the thigh locking mechanism is fully engaged before loading tension on the hamstrings."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Seated Leg Curl","previous_ids":["oec:leg-curls-sitting","oec:machine-seated-leg-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Curls (sitting)","url":"https://wger.de/en/exercise/366/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Machine Seated Leg Curl","url":"https://wger.de/en/exercise/2626/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:lying-leg-curl"},{"type":"substitute-for","target":"oec:machine-standing-leg-curl"},{"type":"regression-of","target":"oec:nordic-hamstring-curl"}],"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated machine isolation exercise targeting the hamstrings through guided knee flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Figure-Four Stretch","kind":"common"},{"text":"Chair Piriformis Stretch","kind":"common"},{"text":"Seated Glute Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["chair","bench","plyo-box"]]},"external_ids":{"wger":"1959"},"id":"oec:seated-piriformis-stretch","instructions":{"setup":["Sit upright near the edge of a sturdy chair or bench with both feet flat on the floor.","Lift one leg and rest the outside of that ankle across the opposite thigh, just above the knee, creating a figure-four shape.","Keep the foot of the crossed leg lightly dorsiflexed to protect the knee."],"steps":["Sit tall with a neutral spine and inhale deeply.","Hinge forward at your hips, bringing your chest toward your crossed shin while keeping your back flat.","Hold the position when you feel a moderate stretch in the outer hip and glute of the crossed leg.","Breathe smoothly and hold for the designated duration before gently returning upright and switching sides."],"breathing":"Maintain slow, deep nasal breathing, allowing your hip muscles to relax deeper into the stretch with each exhalation.","cues":["Lead with the chest, not the nose.","Hinge from the hips, do not round the back.","Keep the crossed foot flexed."],"common_faults":[{"fault":"Rounding through the thoracic or lumbar spine to reach further forward.","correction":"Keep your chest proud and hinge exclusively from the hips."},{"fault":"Allowing the crossed ankle to sickle or roll into extreme inversion.","correction":"Keep the ankle flexed in slight dorsiflexion to keep the joint stable."}],"safety":{"precautions":["Avoid forcing the knee downward if you experience sharp knee or hip discomfort; reduce the forward hinge angle."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Seated Piriformis Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Piriformis Stretch","url":"https://wger.de/en/exercise/1959/view-base","license":"CC-BY-SA-4.0","author":"Pete-E automation"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated mobility exercise that targets the deep external rotators of the hip by hinging forward over a crossed leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Anterior Shoulder Stretch","kind":"common"},{"text":"Floor Shoulder Extension Stretch","kind":"common"},{"text":"Seated Chest and Shoulder Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"biceps-brachii","role":"stretched"},{"muscle":"coracobrachialis","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["hyperextension"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1841"},"id":"oec:seated-shoulder-extension-stretch","instructions":{"setup":["Sit on the floor with your knees bent and feet flat on the ground.","Place your palms flat on the floor behind you roughly shoulder-width apart, with your fingers pointing away from or slightly turned out from your body."],"steps":["Keep your arms straight and your chest lifted upward.","Slowly scoot your hips and feet forward away from your hands until you feel a gentle stretch across the front of your shoulders and chest.","Hold the position steadily without bouncing, breathing deeply.","Gently slide your hips back toward your hands to release the stretch."],"breathing":"Breathe slowly and evenly, using long exhales to allow the front of the shoulders to relax deeper into the stretch.","cues":["Keep the chest proud","Do not shrug toward the ears","Slide the hips forward gradually"],"common_faults":[{"fault":"Excessively rounding the thoracic spine and letting the shoulders dump forward.","correction":"Keep the sternum lifted and gently retract the shoulder blades."},{"fault":"Bending the elbows significantly, reducing tension on the shoulder extensors and biceps.","correction":"Keep the arms straight throughout the hold without hyperextending the joints."}],"safety":{"precautions":["Stop immediately if you feel sharp anterior shoulder pain or impingement rather than a muscular stretch."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Seated Shoulder Extension Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Seated Shoulder Extension Stretch","url":"https://wger.de/en/exercise/1841/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"seated"},"status":"active","summary":"A seated floor stretch that targets the anterior deltoids, pectorals, and biceps by sliding the hips away from hands placed behind the body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Seated Single Leg Stretch","kind":"common"},{"text":"Single Leg Hamstring Stretch","kind":"common"},{"text":"Modified Hurdler Stretch","kind":"common"},{"text":"Hamstring Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"stretched"},{"muscle":"semitendinosus","role":"stretched"},{"muscle":"semimembranosus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["flexion"]}]},"classification":{"modalities":["flexibility"],"movement_patterns":["stretch","hinge"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","strap"],"required":[]},"external_ids":{"wger":"1393,2688"},"id":"oec:seated-single-leg-hamstring-stretch","instructions":{"setup":["Sit upright on the floor with one leg extended straight forward and the foot dorsiflexed.","Bend the opposite knee and place the sole of that foot flat against the inner thigh of the extended leg."],"steps":["Sit tall to lengthen your spine, squaring your chest toward the extended leg.","Hinge at the hips and reach forward along the extended leg with both hands.","Lower your chest toward your thigh until you feel a gentle, sustained stretch along the back of the leg.","Hold the position smoothly without bouncing, then release and repeat on the opposite side."],"breathing":"Inhale to lengthen your spine, and exhale as you fold deeper into the stretch.","cues":["Hinge from the hips, not just the lower back","Keep the knee softly extended, not hyperextended","Lead with the chest toward the shin"],"common_faults":[{"fault":"Excessively rounding the upper back to touch the toes instead of hinging at the hip.","correction":"Focus on driving your chest toward your knee while keeping the spine elongated."},{"fault":"Bouncing dynamically into and out of the stretch.","correction":"Hold a steady, static position at comfortable tension to avoid triggering the stretch reflex."}],"safety":{"precautions":["Do not force your forehead to your knee if you experience sharp pain or excessive nerve tension behind the knee."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Seated Single-Leg Hamstring Stretch","previous_ids":["oec:single-leg-hamstring-stretch","oec:hamstring-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single Leg Hamstring Stretch","url":"https://wger.de/en/exercise/1393/view-base","license":"CC-BY-SA-4.0","author":"captive0592"},{"title":"wger: Hamstring Stretch","url":"https://wger.de/en/exercise/2688/view-base","license":"CC-BY-SA-4.0","author":"tobias08"}]},"setup":{"position":"seated","range":"full"},"status":"active","summary":"A seated unilateral flexibility exercise that stretches the hamstrings, calves, and lower back by hinging forward over one extended leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Gentle Thoracic Rotation","kind":"common"},{"text":"Seated T-Spine Rotation","kind":"common"},{"text":"Chair Thoracic Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"multifidus","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"cervical-spine","actions":["rotation"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["rotation","mobility-drill","stretch"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["chair","bench","mat"],"required":[]},"external_ids":{"wger":"2653"},"id":"oec:seated-thoracic-rotation","instructions":{"setup":["Sit upright on a stable chair or bench with your feet planted flat on the floor, hip-width apart.","Cross your arms over your chest, resting each hand on the opposite shoulder.","Lengthen your spine by sitting tall and drawing your shoulder blades slightly down and back."],"steps":["Inhale deeply to establish a tall, neutral spinal alignment.","Exhale and slowly rotate your chest and shoulders to one side, moving purely from your mid-back while keeping your hips firmly anchored.","Pause for one to two seconds at comfortable end range without forcing the movement.","Inhale as you rotate back to the starting center position.","Repeat the rotation to the opposite side."],"breathing":"Exhale smoothly as you rotate outward into the stretch; inhale as you return to the center.","cues":["Sit tall and elongate the spine.","Rotate through your ribcage, not your hips.","Keep both sit bones glued to the seat."],"common_faults":[{"fault":"Rotating the pelvis and shifting weight off the seat.","correction":"Keep both hips firmly grounded and knees pointing straight ahead throughout the movement."},{"fault":"Slouching or rounding the upper back during the turn.","correction":"Maintain an upright posture and tall chest to allow the thoracic vertebrae to rotate unimpeded."},{"fault":"Excessively twisting the neck ahead of the torso.","correction":"Keep your chin aligned with your sternum so your head turns naturally with your chest."}],"safety":{"precautions":["Perform smoothly and avoid rapid twisting or aggressive bouncing at the end of the range."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"per-side"},"name":"Seated Thoracic Rotation","previous_ids":["oec:gentle-thoracic-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Gentle Thoracic Rotation","url":"https://wger.de/en/exercise/2653/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:quadruped-thoracic-rotation"},{"type":"substitute-for","target":"oec:half-kneeling-thoracic-rotation"},{"type":"regression-of","target":"oec:half-kneeling-thoracic-rotation"},{"type":"substitute-for","target":"oec:half-kneeling-open-book"}],"setup":{"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A gentle seated mobility exercise that rotates the upper trunk while keeping the pelvis stable to improve mid-back rotational mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shoulder Pass-Through","kind":"common"},{"text":"Shoulder Pass Through","kind":"common"},{"text":"Shoulder Dislocation","kind":"common"},{"text":"PVC Pipe Pass-Through","kind":"common"},{"text":"Band Shoulder Dislocate","kind":"common"},{"text":"Shoulder dislocates","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"biceps-brachii","role":"stretched"},{"muscle":"trapezius","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["circumduction","flexion","extension"]},{"joint":"scapulothoracic","actions":["elevation","depression","upward-rotation","downward-rotation","retraction","protraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["strap","resistance-band"]]},"external_ids":{"wger":"1081"},"id":"oec:shoulder-dislocate","instructions":{"setup":["Stand tall with feet hip-width apart and your core lightly braced.","Grasp a strap, dowel, or resistance band with a wide pronated overhand grip in front of your thighs.","Ensure your grip is wide enough to allow full rotation without bending your elbows."],"steps":["Keep your arms fully extended as you raise the implement up and overhead.","Continue rotating through the shoulders, lowering the implement behind your back until it touches your lower back or glutes.","Reverse the motion along the same path, bringing the implement back overhead and returning to the front of your hips."],"breathing":"Inhale as you raise your arms overhead, and exhale as you finish lowering behind you and return forward.","cues":["Lock your elbows straight throughout.","Keep your ribs down and glutes squeezed.","Widen your grip if your arms bend."],"common_faults":[{"fault":"Bending the elbows to force the implement around.","correction":"Widen your hand placement until you can complete the full arc with straight arms."},{"fault":"Excessive arching of the lower back and rib flare as arms go overhead.","correction":"Brace your abdominals and maintain a neutral pelvis throughout the entire movement."},{"fault":"Rushing through the movement or moving asymmetrically.","correction":"Perform the rotation slowly and ensure both arms move in unison."}],"safety":{"precautions":["Do not force through sharp pain in the anterior shoulder; widen your grip or reduce the range of motion as needed."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Shoulder Dislocate","previous_ids":["oec:shoulder-dislocates"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder dislocates","url":"https://wger.de/en/exercise/1081/view-base","license":"CC-BY-SA-4.0","author":"tinman"}]},"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic shoulder mobility drill where a light implement or band is moved from the hips overhead and behind the back with straight arms."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shrug","kind":"common"},{"text":"Bodyweight Shrug","kind":"common"},{"text":"Standing Shrug","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"}],"joints":[{"joint":"scapulothoracic","actions":["elevation","depression"]}]},"classification":{"modalities":["calisthenics","mobility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"570"},"id":"oec:shoulder-shrug","instructions":{"setup":["Stand tall with feet hip-width apart and arms hanging naturally by your sides.","Maintain a neutral spine, forward-facing head, and relaxed shoulders."],"steps":["Elevate your shoulders straight up toward your ears as high as possible without bending your elbows.","Pause momentarily at the top of the contraction.","Lower your shoulders under control back to the starting position."],"breathing":"Inhale as you raise your shoulders; exhale as you lower them.","cues":["Shoulders to ears.","Keep arms long and straight.","Move straight up and down, do not roll the shoulders."],"common_faults":[{"fault":"Rolling the shoulders backward or forward at the top.","correction":"Elevate the shoulders strictly straight up and down in the vertical plane."},{"fault":"Bending the elbows to assist the movement.","correction":"Keep your arms fully extended and allow all movement to originate at the scapulae."},{"fault":"Protracting the neck forward to reach for the shoulders.","correction":"Keep your head stationary and chin neutral throughout the repetition."}],"safety":{"precautions":["Avoid excessive neck tension by keeping the cervical spine aligned."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Shoulder Shrug","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Shrug","url":"https://wger.de/en/exercise/570/view-base","license":"CC0-1.0","author":"BFad07"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation movement performed by elevating the scapulae toward the ears to strengthen and mobilize the upper trapezius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"King Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"tibialis-anterior","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"advanced"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1739"},"id":"oec:shrimp-squat","instructions":{"setup":["Stand tall on one leg with a stable tripod foot.","Bend the non-working knee behind you, bringing the heel toward the glute.","Optionally hold the ankle of the elevated foot with the hand on the same side, extending the opposite arm forward for counterbalance."],"steps":["Inhale and brace your core as you hinge slightly at the hip and sit into the working leg.","Lower yourself under control by bending the knee and ankle until the rear knee lightly taps the floor.","Drive firmly through the working foot, extending the knee and hip to return to the standing position.","Lock out the hip at the top and repeat for the desired reps before switching sides."],"breathing":"Inhale and brace during the descent; exhale forcefully as you drive out of the bottom position.","cues":["Reach the opposite arm forward for balance.","Control the descent; do not crash the back knee into the floor.","Keep your working heel glued to the ground."],"common_faults":[{"fault":"Bouncing the rear knee off the floor to generate momentum.","correction":"Descend slowly and lightly tap the floor without transferring body weight onto the rear knee."},{"fault":"Working heel lifting off the floor during descent.","correction":"Work on ankle dorsiflexion mobility or elevate the heel slightly with a small wedge until mobility improves."},{"fault":"Excessive knee valgus (collapsing inward) on the working leg.","correction":"Engage the hip abductors and ensure the knee tracks in line with the middle toes."}],"safety":{"precautions":["Place a folded mat or soft pad under the rear knee to protect it from hard impact."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Shrimp Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shrimp Squat","url":"https://wger.de/en/exercise/1739/view-base","license":"CC-BY-SA-4.0","author":"Happy"}]},"relations":[{"type":"progression-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:single-leg-box-squat"},{"type":"substitute-for","target":"oec:pistol-squat"},{"type":"substitute-for","target":"oec:bulgarian-split-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"An advanced unilateral bodyweight squat where the non-working leg is bent behind the body as you descend until the rear knee gently touches the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side-Kick Breathing (Kickboard)","kind":"common"},{"text":"Kickboard Side Kick","kind":"common"},{"text":"Side Flutter Kick with Kickboard","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"cervical-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["sport","conditioning","cardio"],"movement_patterns":["swim"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2484"},"id":"oec:side-kick-with-kickboard","instructions":{"setup":["Enter the pool and hold a kickboard with your lead hand.","Push off the wall on your side at a roughly 90-degree angle to the surface of the water, extending your lead arm forward with the board.","Rest your trailing arm flat along your top hip and thigh, keeping your head neutral with the bottom ear resting against your lead shoulder."],"steps":["Propel yourself forward using a steady, compact flutter kick driven from your hips.","Keep your body aligned on its side, maintaining a stable core and horizontal body position in the water.","When ready to breathe, gently rotate your head toward the ceiling just enough to clear your mouth from the water while keeping the lower ear in contact with your arm.","Inhale smoothly, then rotate your face back down toward the bottom of the pool while exhaling continuously.","Maintain rhythmic kicking throughout the length of the pool before switching sides."],"breathing":"Exhale continuously underwater into the pool and inhale quickly through the mouth when rotating your head upward to clear the surface.","cues":["Kick from the hips, not the knees.","Keep one ear glued to the lead arm.","Stay strictly on your side without rolling flat."],"common_faults":[{"fault":"Lifting the head out of the water to breathe instead of rotating.","correction":"Keep the bottom ear submerged against your lead arm and rotate only enough to clear your mouth at the water line."},{"fault":"Bending the knees excessively while kicking.","correction":"Generate the flutter kick primarily from the hips with long legs and relaxed, pointed toes."},{"fault":"Rotating flat onto the stomach during propulsion.","correction":"Engage your obliques and core to maintain a stacked hip and shoulder position on your side."}],"safety":{"precautions":["Perform only in pools where swimming drills are safe and supervised by a lifeguard.","Ensure clear lane space to avoid collisions with other swimmers while focused on alignment."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["distance"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["distance","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Side Kick with Kickboard","previous_ids":["oec:side-kick-breathing-kickboard"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side-Kick Breathing (Kickboard)","url":"https://wger.de/en/exercise/2484/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:kickboard-flutter-kick"}],"setup":{"position":"side-lying"},"status":"active","summary":"A swimming drill performed on one's side with a kickboard to develop body alignment, flutter kicking efficiency, and bilateral breathing mechanics."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Bridge","kind":"common"},{"text":"Forearm Side Plank","kind":"common"},{"text":"Side plank right","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"transversus-abdominis","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-lateral-flexion","anti-rotation"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"580,1019"},"id":"oec:side-plank","instructions":{"setup":["Lie on your side on the floor with your legs straight and feet stacked or staggered.","Prop your upper body up on your bottom forearm, positioning your elbow directly beneath your shoulder.","Rest your top hand on your hip or extend it toward the ceiling."],"steps":["Engage your core and press into your bottom forearm and the outer edge of your foot to raise your hips off the floor.","Align your head, torso, hips, and feet into a straight, rigid diagonal line.","Hold the elevated position for the prescribed duration while actively pressing the floor away through your bottom shoulder.","Lower your hips gently back to the floor under control, then switch sides."],"breathing":"Breathe continuously and rhythmically throughout the hold without allowing your abdominal brace to relax.","cues":["Push the floor away through your elbow.","Keep hips high and square.","Make a straight line from ears to ankles."],"common_faults":[{"fault":"Sagging hips toward the floor.","correction":"Actively contract the bottom oblique and glute to keep the pelvis elevated in a straight line."},{"fault":"Elbow placed too far forward or away from the body.","correction":"Position the elbow directly beneath the shoulder before lifting to protect the joint."},{"fault":"Rotating the hips or torso forward toward the floor.","correction":"Keep your chest open and your hips stacked vertically throughout the hold."}],"safety":{"precautions":["Individuals with active shoulder impingement or pain should modify by performing the movement from the knees or avoiding lateral loading."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Side Plank","previous_ids":["oec:side-plank-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Plank","url":"https://wger.de/en/exercise/580/view-base","license":"CC-BY-SA-4.0","author":"http://www.bodybuilding.com/"},{"title":"wger: Side plank right","url":"https://wger.de/en/exercise/1019/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:suitcase-carry"},{"type":"part-of","target":"oec:t-push-up"}],"setup":{"position":"side-lying"},"status":"active","summary":"An isometric bodyweight core exercise that strengthens the obliques, quadratus lumborum, and lateral hip stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dynamic Side Plank","kind":"common"},{"text":"Side Plank Dip","kind":"common"},{"text":"Side Plank Hip Lift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["lateral-flexion"]},{"joint":"hip","actions":["abduction","adduction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["lateral-flexion"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1288"},"id":"oec:side-plank-hip-dip","instructions":{"setup":["Lie on your side with legs extended and feet stacked or staggered for balance.","Place your bottom elbow directly beneath your shoulder with your forearm flat on the floor.","Engage your core and press into your forearm and feet to raise your hips until your body forms a straight line from head to ankles."],"steps":["In a slow, controlled motion, lower your bottom hip toward the floor without resting your weight completely on the ground.","Contract your bottom-side obliques and hip to press your hips upward, returning to the neutral plank alignment or slightly higher.","Pause briefly at the top before beginning the next descent.","Complete all repetitions on one side before switching to the opposite side."],"breathing":"Inhale as you lower your hips toward the floor; exhale forcefully as you drive your hips upward.","cues":["Elbow stacked under shoulder","Stay in one flat plane","Squeeze the bottom waist at the top"],"common_faults":[{"fault":"Rotating the chest and hips forward or backward.","correction":"Keep your shoulders, hips, and ankles stacked perpendicularly to the floor throughout the movement."},{"fault":"Allowing the supporting shoulder to shrug up toward the ear.","correction":"Actively press the floor away through your forearm to maintain a stable, active shoulder girdle."},{"fault":"Using momentum to bounce the hips off the floor.","correction":"Control the descent, stopping just above the floor, and drive up smoothly using muscular contraction."}],"safety":{"precautions":["Avoid if you have acute shoulder impingement or pain supporting weight on the elbow."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Side Plank Hip Dip","previous_ids":["oec:dynamic-side-plank"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Dynamic side plank","url":"https://wger.de/en/exercise/1288/view-base","license":"CC-BY-SA-4.0","author":"painDpice"}]},"setup":{"position":"side-lying"},"status":"active","summary":"A dynamic bodyweight core exercise that strengthens the obliques, quadratus lumborum, and hip abductors by lowering and elevating the hips from a side plank position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Side-Lying External Rotation","kind":"common"},{"text":"Side-Lying External Rotation","kind":"common"},{"text":"Shoulder External Rotation with Dumbbell","kind":"common"},{"text":"Side-Lying Infraspinatus Dumbbell Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"prime-mover"},{"muscle":"teres-minor","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"supraspinatus","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"trapezius-middle","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["external-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","strength"],"movement_patterns":["rotation","mobility-drill"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["dumbbell"]]},"external_ids":{"wger":"1715"},"id":"oec:side-lying-dumbbell-external-rotation","instructions":{"setup":["Lie on an exercise mat on your non-working side with your hips and knees slightly bent for stability.","Support your head with your bottom arm or a pillow to keep your cervical spine neutral.","Grasp a light dumbbell with your top hand, bending your working elbow to a 90-degree angle and pinning the upper arm snugly against your flank.","Rest the dumbbell across your abdomen just in front of your navel."],"steps":["Keep your elbow pinned to your side and rotate your shoulder to raise the dumbbell in an arc toward the ceiling.","Stop when your forearm is perpendicular to the floor or just past parallel with your torso, feeling the contraction in the back of your shoulder.","Pause briefly at the top without rolling your torso backward.","Slowly lower the dumbbell under control back to the starting position across your stomach."],"breathing":"Exhale as you rotate the dumbbell upward; inhale as you lower the weight with control.","cues":["Keep your elbow glued to your ribs.","Rotate around the axis of your arm without moving the elbow.","Do not roll your chest open toward the ceiling."],"common_faults":[{"fault":"Rolling the torso backward to swing the weight up.","correction":"Keep your shoulders and hips stacked vertically perpendicular to the floor throughout the entire set."},{"fault":"Lifting the elbow away from the ribcage during rotation.","correction":"Maintain firm contact between your elbow and your side; place a small rolled towel between your elbow and torso and keep it pinned."},{"fault":"Using excessively heavy weights leading to wrist or momentum compensation.","correction":"Use very light dumbbells to isolate the rotator cuff muscles without engaging larger compensatory prime movers."}],"safety":{"precautions":["Avoid forcing end-range external rotation if you experience anterior shoulder pain or clicking."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Side-Lying Dumbbell External Rotation","previous_ids":["oec:shoulder-external-rotation-with-dumbbell"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder External Rotation with Dumbbell","url":"https://wger.de/en/exercise/1715/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-side-lying-external-rotation"},{"type":"substitute-for","target":"oec:cable-external-rotation"},{"type":"substitute-for","target":"oec:cable-shoulder-external-rotation"},{"type":"substitute-for","target":"oec:dumbbell-seated-external-rotation"}],"setup":{"grip":{"orientation":"neutral"},"position":"side-lying"},"status":"active","summary":"An isolation exercise that strengthens the shoulder external rotators and posterior rotator cuff against gravity while lying on your side."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Lying Hip Abduction","kind":"common"},{"text":"Side-Lying Leg Raise","kind":"common"},{"text":"Lateral Leg Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"quadratus-lumborum","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation"],"movement_patterns":["isolation-hip-abduction"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","ankle-weight","mini-band"],"required":[]},"external_ids":{"wger":"1202"},"id":"oec:side-lying-hip-abduction","instructions":{"setup":["Lie on your side on an exercise mat with your head supported by your bottom arm.","Bend your bottom leg slightly at the hip and knee to provide a stable base of support.","Extend your top leg fully so it aligns with your torso, keeping the pelvis stacked vertically."],"steps":["Keeping the top leg straight and toes pointed forward or slightly downward, raise the top leg toward the ceiling.","Lift until you feel a firm contraction in the outer hip and glute, without rolling your hips backward.","Pause briefly at the top of the movement.","Lower the leg smoothly under control back to the starting position."],"breathing":"Exhale as you raise the leg; inhale as you lower it back down.","cues":["Lead with your heel, not your toes.","Keep your hips stacked like two plates.","Do not let your pelvis roll backward."],"common_faults":[{"fault":"Rotating the hip open so the toes point upward, shifting the focus to the hip flexors.","correction":"Keep the toes pointing straight ahead or slightly turned down toward the floor to target the gluteus medius."},{"fault":"Rolling the pelvis backward during the lift.","correction":"Keep the hips vertically stacked perpendicular to the floor throughout the entire set."},{"fault":"Hiking the hip or arching the lower back to gain more height.","correction":"Isolate the movement to the hip joint; only raise the leg as far as the hip allows without tilting the pelvis."}],"safety":{"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Side-Lying Hip Abduction","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Lying Hip Abduction","url":"https://wger.de/en/exercise/1202/view-base","license":"CC-BY-SA-4.0","author":"wakanda90"}]},"relations":[{"type":"progression-of","target":"oec:clamshell"},{"type":"substitute-for","target":"oec:clamshell"},{"type":"substitute-for","target":"oec:fire-hydrant"},{"type":"substitute-for","target":"oec:machine-hip-abduction"},{"type":"substitute-for","target":"oec:standing-hip-abduction"},{"type":"substitute-for","target":"oec:supine-hip-abduction"}],"setup":{"position":"side-lying","range":"full"},"status":"active","summary":"A bodyweight mat exercise performed lying on one's side to isolate and strengthen the hip abductors, particularly the gluteus medius."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Side Leg Press","kind":"common"},{"text":"Side Leg Press","kind":"common"},{"text":"Single-Leg Side Glute Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"1735"},"id":"oec:side-lying-leg-press","instructions":{"setup":["Sit on the leg press machine and turn your torso sideways, resting on one hip and the side of your torso against the backrest.","Place the foot of your top or working leg high and centered on the footplate, angled slightly outwards.","Grip the machine handle or edge of the seat with your hands to anchor your torso firmly in place.","Disengage the safety catches while supporting the sled with your working leg."],"steps":["Lower the sled smoothly by flexing your working hip and knee, allowing the knee to track in line with your toes.","Descend until your hip and knee reach approximately a 90-degree angle without letting your pelvis twist or peel off the pad.","Press through your whole foot and heel to extend the leg and drive the sled back up.","Stop just short of knee lockout to maintain tension on the glutes before beginning the next repetition.","Complete the desired repetitions, re-engage the safety mechanism, and repeat on the opposite side."],"breathing":"Inhale as you lower the sled under control; exhale forcefully as you drive through your heel to press the platform away.","cues":["Drive through the heel","Keep your knee tracking in line with your toes","Brace against the backrest to prevent twisting","Soft lockout at the top"],"common_faults":[{"fault":"Allowing the working knee to collapse inward into valgus during the press.","correction":"Actively track the knee over the lateral edge of the foot throughout the descent and drive."},{"fault":"Excessive spinal twisting or rolling off the back pad under load.","correction":"Hold firmly onto the machine handles and brace the torso against the pad to stabilize your pelvis."},{"fault":"Hyperextending and locking out the knee violently at the top.","correction":"Maintain a soft knee bend at peak extension to keep constant mechanical tension on the glutes and protect the joint."}],"safety":{"precautions":["Set the safety stoppers on the leg press sled to a height that catches the weight if full depth cannot be recovered.","Use significantly less load than in a standard bilateral leg press due to the unilateral mechanics and torso position."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Side-Lying Leg Press","previous_ids":["oec:single-leg-side-glute-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-leg side glute press","url":"https://wger.de/en/exercise/1735/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:single-leg-leg-press"},{"type":"variation-of","target":"oec:leg-press"}],"setup":{"position":"side-lying"},"status":"active","summary":"A unilateral leg press variation performed lying sideways on the backrest to bias the gluteal musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side to Side Push Ups","kind":"common"},{"text":"Side to Side Push-Up","kind":"common"},{"text":"Shifting Push-Up","kind":"common"},{"text":"Lateral Push-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push","anti-rotation","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"583"},"id":"oec:side-to-side-push-up","instructions":{"setup":["Set up in a high plank position on the floor with your hands slightly wider than standard push-up width.","Engage your core, squeeze your glutes, and establish a straight line from your head to your heels."],"steps":["Shift your weight toward your right side as you bend your elbows, lowering your chest directly over your right hand.","Press firmly into the floor to return your torso back to the centered top plank position.","Lower your chest directly over your left hand on the next repetition.","Press back up to the starting center position and continue alternating sides for each rep."],"breathing":"Inhale as you lower toward one side and exhale forcefully as you press back up to the center.","cues":["Chest over hand.","Stay rigid like a plank.","Drive straight through the palm."],"common_faults":[{"fault":"Hips rotating or sagging toward the floor during the descent.","correction":"Squeeze the glutes and brace the abdominals to keep the pelvis level throughout the movement."},{"fault":"Flaring the working elbow out perpendicular to the torso.","correction":"Keep the working elbow tracking at roughly a forty-five degree angle relative to your ribs."},{"fault":"Rushing through the center transition without establishing full lockout.","correction":"Return completely to the symmetrical plank position before shifting to the other side."}],"safety":{"precautions":["Do not compromise shoulder alignment by forcing excessive depth if wrist or anterior shoulder discomfort occurs."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Side-to-Side Push-Up","previous_ids":["oec:side-to-side-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side to Side Push Ups","url":"https://wger.de/en/exercise/583/view-base","license":"CC-BY-SA-4.0","author":"nate303303"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A push-up variation where the body descends over one hand at a time to overload each side alternately."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Unilateral Cross Body Cable Pull Down","kind":"common"},{"text":"Cable Cross-Body Pulldown","kind":"common"},{"text":"Single-Arm Cross-Body Cable Pulldown","kind":"common"},{"text":"Cross-Body Cable Straight-Arm Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull","isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable"]]},"external_ids":{"wger":"1795"},"id":"oec:single-arm-cable-cross-body-pulldown","instructions":{"setup":["Adjust the cable pulley to a high position above head height.","Stand at a slight diagonal or side-on to the cable column with a stable, staggered stance.","Reach across your body with the working arm and grasp the handle or cable end using a neutral or light overhand grip."],"steps":["Maintaining a fixed, slight bend in the elbow, pull the cable diagonally down and across your body.","Sweep your arm backward past your torso, focusing on squeezing the posterior shoulder and lat.","Pause briefly at peak contraction.","Slowly reverse the movement along the same path under control until you feel a gentle stretch across the rear shoulder.","Complete the desired number of repetitions before switching sides."],"breathing":"Exhale as you pull the cable down and back across your torso; inhale as you return the weight to the top.","cues":["Keep the elbow angle locked throughout the rep.","Lead the movement with the back of the shoulder.","Brace your core to prevent twisting through the torso."],"common_faults":[{"fault":"Turning the movement into a row by flexing and extending the elbow.","correction":"Keep a soft, fixed elbow position so the motion is driven entirely by the shoulder joint."},{"fault":"Excessively rotating the spine to heave the weight down.","correction":"Brace the abdominal wall and keep the hips and torso square, moving only the arm and shoulder blade."}],"safety":{"precautions":["Select a controllable load to maintain scapular and spinal stability throughout the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Cross-Body Pulldown","previous_ids":["oec:unilateral-cross-body-cable-pull-down"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: unilateral cross body cable pull down","url":"https://wger.de/en/exercise/1795/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-single-arm-cross-body-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-single-arm-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"hip"}},"status":"active","summary":"A unilateral cable exercise that targets the posterior shoulder and upper back by pulling the arm across the body in a high-to-low sweeping motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Chest Press - Decline","kind":"common"},{"text":"Single-Arm Decline Cable Press","kind":"common"},{"text":"One-Arm Cable Decline Press","kind":"common"},{"text":"Standing Single-Arm Decline Cable Chest Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-abdominal","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1656"},"id":"oec:single-arm-cable-decline-chest-press","instructions":{"setup":["Set a cable pulley to shoulder height or slightly higher and attach a single D-handle.","Grasp the handle with one hand and step forward into a staggered stance, facing away from the stack.","Brace your non-working hand against the cable column or your forward hip for stability, holding the working hand close to the lower chest with your elbow bent."],"steps":["Press the handle downward and inward across your torso along a slight decline path until your elbow reaches full extension.","Squeeze your chest at the bottom of the movement without rotating your hips or shoulders.","Slowly bend your elbow and allow the cable to pull your hand back toward your chest under control.","Complete the set, then switch sides and repeat."],"breathing":"Exhale as you press the cable forward and down, and inhale as you return to the starting position.","cues":["Press down and toward your midline","Lock your ribcage and brace your core","Keep your shoulders square"],"common_faults":[{"fault":"Excessive torso rotation during the press","correction":"Brace firmly with your free hand and keep your chest facing forward throughout the movement."},{"fault":"Pressing straight out rather than on a decline","correction":"Direct the pressing path slightly downward toward the level of your lower chest and navel."},{"fault":"Letting the shoulder shrug up toward the ear","correction":"Depress your scapula and keep the shoulder packed down before initiating the press."}],"safety":{"precautions":["Keep your wrists neutral to prevent joint strain when loaded by the cable."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Decline Chest Press","previous_ids":["oec:cable-chest-press-decline"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Chest Press - Decline","url":"https://wger.de/en/exercise/1656/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-decline-bench-press"},{"type":"substitute-for","target":"oec:machine-decline-chest-press"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A unilateral standing press using a high cable pulley to target the lower pectorals with enhanced core bracing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Remo alto polea alta","kind":"regional"},{"text":"One-Arm Cable High Row","kind":"common"},{"text":"Single-Arm High Pulley Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["retraction","depression","downward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["pull","horizontal-pull","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench","adjustable-bench"],"required":[["cable"]]},"external_ids":{"wger":"1718"},"id":"oec:single-arm-cable-high-row","instructions":{"setup":["Set the cable pulley above head height and attach a single D-handle.","Grasp the handle with one hand and take a half-kneeling or seated position facing the pulley.","Extend your working arm fully forward and upward along the line of the cable, bracing your core and squaring your shoulders."],"steps":["Initiate the pull by depressing your shoulder blade and driving your elbow down and back toward your hip.","Continue rowing until your hand reaches your lower ribs, squeezing your lat and upper back at the peak contraction.","Pause briefly, resisting rotation through your torso.","Slowly extend your arm along the line of the cable under control until your lat is fully stretched.","Complete the desired repetitions, then repeat on the opposite side."],"breathing":"Exhale as you pull the handle toward your torso, and inhale as you return the cable to the starting position.","cues":["Drive the elbow to your hip pocket.","Keep your chest proud and square to the cable.","Pull with your back, not your biceps."],"common_faults":[{"fault":"Excessive torso rotation and momentum during the pull.","correction":"Brace your core firmly and keep your chest squared to isolate the working side."},{"fault":"Shrugging the shoulder toward the ear at peak contraction.","correction":"Keep the shoulder blade depressed down away from your neck throughout the entire range of motion."}],"safety":{"precautions":["Maintain a stable base of support to prevent being pulled forward by the cable stack."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable High Row","previous_ids":["oec:remo-alto-polea-alta"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Remo alto polea alta","url":"https://wger.de/en/exercise/1718/view-base","license":"CC-BY-SA-4.0","author":"polloperro"}]},"relations":[{"type":"variation-of","target":"oec:cable-single-arm-row"},{"type":"substitute-for","target":"oec:half-kneeling-cable-high-row"},{"type":"substitute-for","target":"oec:cable-alternating-high-row"},{"type":"substitute-for","target":"oec:cable-single-arm-lat-pulldown"}],"setup":{"grip":{"orientation":"neutral"},"position":"half-kneeling","range":"full"},"status":"active","summary":"A unilateral pulling exercise performed from a high cable pulley to build the lats, upper back, and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Lateral Raises (Single Arm)","kind":"common"},{"text":"One-Arm Cable Lateral Raise","kind":"common"},{"text":"Single-Arm Cable Side Raise","kind":"common"},{"text":"Cable Single-Arm Lateral Raise","kind":"common"},{"text":"Unilateral Cable Lateral Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1378,1707"},"id":"oec:single-arm-cable-lateral-raise","instructions":{"setup":["Set the cable pulley to its lowest position or around mid-shin height and attach a single D-handle.","Stand with the working side turned away from the cable tower, or position the cable so the line of pull crosses in front of or behind your body.","Grasp the handle with the outside hand and hold the cable upright or machine frame with the non-working hand for stability.","Stand tall with a slight bend in your working elbow and a stable hip-width stance."],"steps":["Raise your working arm out to the side in the scapular plane until your hand is roughly level with your shoulder.","Pause briefly at the top to accentuate the contraction in the lateral deltoid.","Lower the handle smoothly along the same arc back toward the starting position, resisting the cable's pull.","Complete the target repetitions, then switch sides and repeat."],"breathing":"Exhale as you raise the cable out to your side; inhale smoothly as you lower it under control.","cues":["Lead with the elbow","Pour the water at the top","Keep your torso completely quiet"],"common_faults":[{"fault":"Swinging the torso or using hip momentum to initiate the raise.","correction":"Hold the machine tower with the free hand, brace the core, and select a lighter weight that allows pure shoulder abduction."},{"fault":"Shrugging the shoulder excessively with the upper trapezius.","correction":"Keep your shoulder blade depressed and think of reaching outward toward the wall rather than straight upward."},{"fault":"Bending and extending the elbow dynamically during the rep.","correction":"Lock a slight, comfortable bend in your elbow from start to finish so the movement occurs solely at the shoulder joint."}],"safety":{"precautions":["Avoid raising the arm higher than shoulder height if you experience impingement or shoulder pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Lateral Raise","previous_ids":["oec:cable-lateral-raises-single-arm","oec:unilateral-cable-lateral-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Lateral Raises (Single Arm)","url":"https://wger.de/en/exercise/1378/view-base","license":"CC-BY-SA-4.0","author":"carlos3c"},{"title":"wger: Unilateral Cable Lateral Raise","url":"https://wger.de/en/exercise/1707/view-base","license":"CC-BY-SA-4.0","author":"polloperro"}]},"relations":[{"type":"variation-of","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-lateral-raise"},{"type":"substitute-for","target":"oec:cable-single-arm-lateral-raise"},{"type":"substitute-for","target":"oec:dumbbell-lateral-raise"},{"type":"substitute-for","target":"oec:machine-lateral-raise"}],"setup":{"grip":{"orientation":"pronated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that uses a low cable pulley to provide continuous tension across the shoulder during lateral abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Neck Extension","kind":"misspelling"},{"text":"One-Arm Cable Overhead Triceps Extension","kind":"common"},{"text":"Single-Arm Overhead Cable Triceps Extension","kind":"common"},{"text":"Single-Arm High Cable Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1717"},"id":"oec:single-arm-cable-overhead-triceps-extension","instructions":{"setup":["Set the cable pulley to a high position and attach a single D-handle or use the bare cable ball.","Grasp the handle with one hand and face directly away from the cable stack.","Step forward into a stable staggered stance, leaning slightly forward at the hips to allow clearance for the cable.","Position your upper arm elevated alongside your head, elbow bent with your hand positioned behind your head."],"steps":["Keep your upper arm stationary while extending through the elbow to press the cable forward and overhead.","Squeeze your triceps firmly at full elbow extension without locking out harshly.","Control the handle back behind your head by bending the elbow through a deep stretch.","Complete the set, then repeat for the same number of repetitions on the opposite arm."],"breathing":"Exhale as you extend the elbow, and inhale as you return under control.","cues":["Pin your elbow in space","Move only at the forearm","Feel the stretch at the bottom"],"common_faults":[{"fault":"Flaring the elbow excessively or letting the upper arm drift forward and backward.","correction":"Keep your upper arm stabilized alongside your head throughout the entire repetition."},{"fault":"Arching the lower back to compensate for heavy weight.","correction":"Brace your core and maintain a firm staggered stance with a forward torso lean."}],"safety":{"precautions":["Control the cable tension when turning into and out of the starting position to protect the shoulder joint."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Overhead Triceps Extension","previous_ids":["oec:neck-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Neck extension","url":"https://wger.de/en/exercise/1717/view-base","license":"CC-BY-SA-4.0","author":"polloperro"}]},"relations":[{"type":"substitute-for","target":"oec:dumbbell-overhead-triceps-extension"},{"type":"substitute-for","target":"oec:machine-overhead-triceps-extension"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"overhead","position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"An isolation exercise that trains the triceps, particularly the long head, by extending the elbow overhead against high cable resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Press Around","kind":"common"},{"text":"Cable Press-Around","kind":"common"},{"text":"Single-Arm Cable Chest Press-Around","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction"]},{"joint":"scapulothoracic","actions":["protraction"]},{"joint":"elbow","actions":["extension"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-push","push","anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1457"},"id":"oec:single-arm-cable-press-around","instructions":{"setup":["Set a cable pulley to mid-chest height and attach a single D-handle.","Grasp the handle with a neutral grip and step away from the machine, turning your body roughly 30 to 45 degrees away from the cable column so the line of pull matches your pectoral fibers.","Adopt a stable staggered stance with the opposite-side foot forward, holding the machine frame with the non-working hand if needed for additional stability."],"steps":["Begin with your elbow bent and tucked slightly, allowing the cable to pull your arm back into a comfortable chest stretch.","Press the handle forward and diagonally across your torso past your sternal midline while extending your elbow.","Squeeze your pectoral fully in the peak contracted position across the body without twisting your torso.","Reverse the motion under control, returning your arm until a deep pectoral stretch is achieved before initiating the next repetition."],"breathing":"Inhale as you allow the weight to pull into the stretch; exhale as you press across your chest.","cues":["Wrap your bicep across your sternum","Stay braced and resist twisting through your hips","Drive across the midline, not just forward"],"common_faults":[{"fault":"Rotating the entire torso toward the pressing side during the press.","correction":"Brace the core and maintain a fixed torso angle so the chest muscles perform the adduction rather than spine rotation."},{"fault":"Stopping short of the midline.","correction":"Ensure the working hand crosses past the center of your chest to achieve a full shortened contraction of the pectoralis major."},{"fault":"Shrugging the working shoulder upward toward the ear.","correction":"Keep the scapula depressed and stable against your ribcage throughout the movement."}],"safety":{"precautions":["Avoid letting the cable excessively hyperextend the shoulder joint at the deep stretch position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Press-Around","previous_ids":["oec:cable-press-around"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Press Around","url":"https://wger.de/en/exercise/1457/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:cable-crossover"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"shoulder"}},"status":"active","summary":"A unilateral cable chest press performed across the midline to train the pectoralis major through an extended horizontal adduction range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Cable Triceps Pushdown","kind":"common"},{"text":"One-Arm Cable Pushdown","kind":"common"},{"text":"Single-Arm Triceps Pushdown","kind":"common"},{"text":"Cable One-Arm Pushdown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"anconeus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1969"},"id":"oec:single-arm-cable-pushdown","instructions":{"setup":["Set the cable pulley to a high position and attach a single D-handle.","Stand facing or slightly angled to the cable stack with feet hip-width apart and knees slightly bent.","Grasp the handle with a pronated or neutral grip, pull the elbow tight against your side, and brace your core."],"steps":["Keep your upper arm pinned to your ribcage and extend your elbow downward until your arm is fully straight.","Squeeze your triceps forcefully at full lockout for a brief pause.","Control the weight back up by bending at the elbow until your forearm reaches approximately parallel or slightly above.","Complete the desired repetitions, then switch hands and repeat for the opposite arm."],"breathing":"Exhale as you push down to full extension, and inhale as you return the handle to the top.","cues":["Pin your elbow to your ribs.","Move only from the elbow down.","Squeeze the triceps at the bottom.","Resist the cable on the way up."],"common_faults":[{"fault":"Allowing the upper arm to swing forward and backward during repetitions.","correction":"Keep the upper arm locked vertically at your side throughout the set."},{"fault":"Leaning over the handle and using bodyweight to push the load down.","correction":"Maintain an upright, braced posture and reduce the load if necessary."},{"fault":"Cutting the range of motion short at either the bottom or top.","correction":"Fully extend the elbow at the bottom and allow a deep stretch at the top without your elbow drifting."}],"safety":{"precautions":["Avoid hyperextending or forcefully snapping the elbow into extension under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Pushdown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-arm cable pushdown","url":"https://wger.de/en/exercise/1969/view-base","license":"CC-BY-SA-4.0","author":"evtimovgeorg"}]},"relations":[{"type":"variation-of","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-rope-triceps-pushdown"},{"type":"substitute-for","target":"oec:cable-single-arm-triceps-pushdown"}],"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral cable isolation exercise targeting the triceps brachii through elbow extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Rear-Delt Fly (single arm)","kind":"common"},{"text":"Single-Arm Cable Reverse Fly","kind":"common"},{"text":"One-Arm Cable Rear Delt Fly","kind":"common"},{"text":"Standing Single-Arm Cable Rear Delt Fly","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1936"},"id":"oec:single-arm-cable-rear-delt-fly","instructions":{"setup":["Set the cable pulley to shoulder height and remove the handle attachment or attach a single D-handle.","Stand sideways to the machine with a stable hip-width stance, reaching across your body with the far arm to grasp the cable or handle.","Step slightly back to establish tension on the cable, keeping the working arm extended across the chest with a slight, fixed bend in the elbow."],"steps":["Brace your core and initiate the movement by pulling the handle horizontally backward across your body in a wide arc.","Focus on driving with the back of the shoulder until your arm is roughly in line with your torso, pausing briefly at peak contraction.","Slowly reverse the motion under control, resisting the cable tension until your arm returns across your chest to the starting position."],"breathing":"Exhale as you pull the cable outward and back, and inhale as you return to the starting position.","cues":["Lead with the back of the elbow.","Keep the torso stationary and do not twist.","Maintain a soft, locked elbow angle throughout."],"common_faults":[{"fault":"Rotating the torso to swing the weight through momentum.","correction":"Keep your hips and shoulders squared forward, using only glenohumeral horizontal abduction to move the load."},{"fault":"Excessively bending and extending the elbow like a triceps extension.","correction":"Lock a slight bend in the elbow and keep that angle fixed throughout the entire rep."},{"fault":"Shrugging the shoulder up toward the ear.","correction":"Depress the shoulder blades and keep the upper trapezius relaxed to isolate the rear deltoid."}],"safety":{"precautions":["Use light to moderate resistance to avoid compromising form and overusing the neck or upper trapezius."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Rear Delt Fly","previous_ids":["oec:cable-rear-delt-fly-single-arm"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cable Rear-Delt Fly (single arm)","url":"https://wger.de/en/exercise/1936/view-base","license":"CC-BY-SA-4.0","author":"Dulive"}]},"relations":[{"type":"variation-of","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"variation-of","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:cable-reverse-fly"},{"type":"variation-of","target":"oec:standing-cable-reverse-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral isolation exercise that targets the posterior deltoid using continuous cable tension across the horizontal plane."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Straight-Arm Pulldown (Cable)","kind":"common"},{"text":"Single-Arm Cable Pullover","kind":"common"},{"text":"One-Arm Straight-Arm Cable Pushdown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1727"},"id":"oec:single-arm-cable-straight-arm-pulldown","instructions":{"setup":["Set a cable pulley to its highest position and attach a single D-handle.","Stand facing or slightly angled to the cable stack, gripping the handle with one hand.","Step back slightly to create tension on the cable, hinge forward slightly at the hips, and brace your core.","Keep a soft, fixed bend in your working elbow."],"steps":["Depress your scapula and sweep your arm down in an arc toward your hip.","Squeeze your lat firmly as your hand reaches your hip without letting your shoulder roll forward.","Control the cable smoothly back along the same path overhead until you feel a deep stretch in your lat.","Complete all repetitions on one side before repeating with the opposite arm."],"breathing":"Exhale as you pull the handle down to your hip; inhale as you slowly return the cable overhead.","cues":["Drive your elbow straight down to your pocket.","Lock your elbow angle throughout the entire movement.","Resist twisting your torso to move the weight."],"common_faults":[{"fault":"Bending and extending the elbow during the rep, turning the movement into a triceps pushdown.","correction":"Keep a fixed slight bend in the elbow and initiate movement solely from the shoulder joint."},{"fault":"Rotating or tilting the torso to pull the weight down.","correction":"Brace the abdominals and obliques to keep the shoulders and hips squared throughout the set."}],"safety":{"precautions":["Do not allow the cable stack to pull your shoulder into extreme, unsupported hyperflexion at the top."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Cable Straight-Arm Pulldown","previous_ids":["oec:side-straight-arm-pulldown-cable"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side Straight-Arm Pulldown (Cable)","url":"https://wger.de/en/exercise/1727/view-base","license":"CC-BY-SA-4.0","author":"barry"}]},"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isolation exercise that targets the latissimus dorsi through unilateral shoulder extension using a high cable."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Preacher Curl","kind":"common"},{"text":"One-Arm Dumbbell Preacher Curl","kind":"common"},{"text":"One-Arm Preacher Curl","kind":"common"},{"text":"Dumbbell Single-Arm Preacher Curl","kind":"common"},{"text":"Preacher Curl - Externally Rotated","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"],["preacher-bench"]]},"external_ids":{"wger":"584,1658"},"id":"oec:single-arm-dumbbell-preacher-curl","instructions":{"setup":["Adjust the preacher bench seat height so your armpit rests comfortably near the top of the angled pad.","Grasp a dumbbell with a supinated grip in one hand and sit down facing the pad.","Position the back of your upper arm flush against the pad, with your elbow aligned near the bottom.","Place your free hand on the top of the pad or bench frame for stability."],"steps":["Start with the working arm fully extended down the pad, maintaining slight tension to avoid hyperextending the elbow.","Curl the dumbbell upward by flexing the elbow until your forearm is nearly perpendicular to the floor.","Squeeze the biceps firmly at peak contraction for a brief pause.","Lower the dumbbell under control along the pad until your arm reaches full extension."],"breathing":"Exhale as you curl the dumbbell up, and inhale as you lower it back down.","cues":["Armpit snug against the pad","Control the descent all the way down","Do not lean back to heave the weight"],"common_faults":[{"fault":"Lifting the elbow off the pad during the curl.","correction":"Keep the upper arm firmly pinned to the angled pad throughout the entire repetition."},{"fault":"Hyperextending or bouncing out of the bottom position.","correction":"Lower the weight with control and pause momentarily before reversing direction."},{"fault":"Shortening the range of motion by stopping well short of full extension.","correction":"Lower the dumbbell until your arm is straight, maximizing stretch on the biceps."}],"safety":{"precautions":["Avoid using excessively heavy weights that strain the distal biceps tendon at full elbow extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Dumbbell Preacher Curl","previous_ids":["oec:single-arm-preacher-curl","oec:preacher-curl-externally-rotated"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-arm Preacher Curl","url":"https://wger.de/en/exercise/584/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"},{"title":"wger: Preacher Curl - Externally Rotated","url":"https://wger.de/en/exercise/1658/view-base","license":"CC-BY-SA-4.0","author":"Shiladree"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-preacher-curl"},{"type":"substitute-for","target":"oec:ez-bar-preacher-curl"},{"type":"substitute-for","target":"oec:dumbbell-concentration-curl"},{"type":"substitute-for","target":"oec:machine-preacher-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"seated"},"status":"active","summary":"An isolation exercise that uses a preacher bench and a dumbbell to strictly target the elbow flexors unilaterally."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One-Arm Dumbbell Row","kind":"common"},{"text":"One Arm DB Row","kind":"abbreviation"},{"text":"Single-Arm DB Row","kind":"abbreviation"},{"text":"Bent-Over Dumbbell Row (Single Arm)","kind":"common"},{"text":"One Arm DB Rows","kind":"common"},{"text":"Bent Over Dumbbell Rows (Single Arm)","kind":"common"},{"text":"One-Arm Heavy Row","kind":"common"},{"text":"Dumbbell single arm row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","anti-rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["bench"],"required":[["dumbbell"]]},"external_ids":{"wger":"81,1701,2642,2683"},"id":"oec:single-arm-dumbbell-row","instructions":{"setup":["Place one knee and the matching hand flat on a bench, or hinge forward in a staggered stance with one hand braced on a sturdy support.","Keep your spine neutral, hips level, and torso roughly parallel to the floor.","Grip the dumbbell in the working hand with an arm hanging straight down, allowing the shoulder blade to gently protract."],"steps":["Initiate the pull by retracting your shoulder blade and driving your elbow back toward your hip.","Pull until your upper arm aligns with your torso, keeping your elbow relatively close to your side.","Pause briefly at the peak contraction without rotating your shoulders or torso.","Lower the dumbbell under control back to a full stretch at the bottom."],"breathing":"Exhale as you row the dumbbell upward and inhale as you lower it with control.","cues":["Pull with your elbow, not your hand","Row toward your hip pocket","Keep your chest squared to the floor"],"common_faults":[{"fault":"Rotating the torso excessively to heave the weight up.","correction":"Brace the core and keep both shoulders square to the floor throughout the entire movement."},{"fault":"Pulling straight up into the armpit with excessive bicep involvement.","correction":"Pull in a slight arc toward your hip crease to emphasize lat engagement."},{"fault":"Rounding the lower back.","correction":"Hinge properly at the hips, brace your abdominals, and maintain a neutral spine."}],"safety":{"precautions":["Ensure the supporting surface is stable and can bear your weight."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Dumbbell Row","previous_ids":["oec:bent-over-dumbbell-rows-single-arm","oec:one-arm-heavy-row","oec:one-arm-dumbbell-row","oec:dumbbell-single-arm-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bent Over Dumbbell Rows (Single Arm)","url":"https://wger.de/en/exercise/81/view-base","license":"CC-BY-SA-4.0","author":"sebk"},{"title":"wger: One-Arm Heavy Row","url":"https://wger.de/en/exercise/1701/view-base","license":"CC-BY-SA-4.0","author":"daiben"},{"title":"wger: One-Arm Dumbbell Row","url":"https://wger.de/en/exercise/2642/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Dumbbell single arm row","url":"https://wger.de/en/exercise/2683/view-base","license":"CC-BY-SA-4.0","author":"JuustoKakku"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-bent-over-row"},{"type":"regression-of","target":"oec:kroc-row"},{"type":"regression-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:chest-supported-dumbbell-row"},{"type":"substitute-for","target":"oec:cable-single-arm-row"},{"type":"substitute-for","target":"oec:meadows-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"at-sides","position":"bent-over","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A unilateral horizontal pull where a single dumbbell is rowed toward the hip while hinging at the hips with torso support."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Dumbbell Overhead Press","kind":"common"},{"text":"One-Arm Dumbbell Shoulder Press","kind":"common"},{"text":"One-Arm Dumbbell Overhead Press","kind":"common"},{"text":"Standing Single-Arm Dumbbell Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"elbow","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","anti-lateral-flexion"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1968"},"id":"oec:single-arm-dumbbell-shoulder-press","instructions":{"setup":["Stand tall with feet shoulder-width apart, holding a single dumbbell in one hand.","Bring the dumbbell up to shoulder level with the elbow directly beneath your wrist.","Brace your core, squeeze your glutes, and keep the non-working arm extended or resting at your side."],"steps":["Press the dumbbell vertically overhead in a smooth, straight path until the arm is fully extended.","Pause briefly at the top without shrugging the shoulder excessively toward your ear.","Lower the dumbbell under control back to the starting position at shoulder height.","Complete the desired repetitions, then switch hands and repeat on the opposite side."],"breathing":"Inhale before pressing, brace your midsection, and exhale as the dumbbell passes the halfway point overhead; inhale as you lower the weight.","cues":["Knuckles to the ceiling","Keep your ribs pulled down","Elbow stacked under the wrist"],"common_faults":[{"fault":"Leaning sideways away from or toward the loaded side to assist the press.","correction":"Brace the core aggressively to keep your torso completely upright throughout the movement."},{"fault":"Hyperextending the lower back as the weight goes overhead.","correction":"Squeeze your glutes and lock your ribcage down to maintain a neutral spine."},{"fault":"Flaring the elbow excessively out to the side during the press.","correction":"Keep the elbow slightly angled into the scapular plane, roughly 30 to 45 degrees in front of the torso."}],"safety":{"precautions":["Do not drop the dumbbell from overhead at the end of a set; lower it under control to shoulder height first."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Dumbbell Shoulder Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-arm dumbbell shoulder press","url":"https://wger.de/en/exercise/1968/view-base","license":"CC-BY-SA-4.0","author":"evtimovgeorg"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An overhead pressing exercise performed unilaterally with a dumbbell to develop shoulder strength and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Arm Underhand Dumbbell Front Raise","kind":"common"},{"text":"Dumbbell Upper Chest Raise","kind":"common"},{"text":"Single-Arm Dumbbell Scoop Raise","kind":"common"},{"text":"DB Upper Chest Variation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","isolation-chest-fly"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["dumbbell"]]},"external_ids":{"wger":"1496"},"id":"oec:single-arm-dumbbell-supinated-front-raise","instructions":{"setup":["Stand upright with your feet hip-width apart, holding a dumbbell in one hand at your side.","Turn your wrist into a fully supinated (underhand) grip with your palm facing forward.","Set a slight, fixed bend in your working elbow and brace your core."],"steps":["Raise the dumbbell upward and slightly inward toward chest and shoulder height, maintaining the supinated palm orientation.","Pause briefly at the top to squeeze your upper chest and front deltoid.","Lower the dumbbell smoothly along the same path back to your side.","Complete the assigned repetitions before repeating on the opposite arm."],"breathing":"Exhale as you lift the dumbbell upward and inhale as you lower it back down.","cues":["Lead with your palm.","Scoop up and across.","Keep the elbow angle locked."],"common_faults":[{"fault":"Turning the movement into a biceps curl by flexing the elbow during the lift.","correction":"Maintain a static, soft bend in the elbow throughout the entire repetition."},{"fault":"Swinging the torso backward to generate momentum.","correction":"Keep your ribcage down and use a weight you can control strictly with your shoulder."}],"safety":{"precautions":["Stop the lift at shoulder height if you experience joint pinching in the front of the shoulder."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Dumbbell Supinated Front Raise","previous_ids":["oec:db-upper-chest-variation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: DB Upper Chest Variation","url":"https://wger.de/en/exercise/1496/view-base","license":"CC-BY-SA-4.0","author":"JohnPreston"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:dumbbell-front-raise"},{"type":"substitute-for","target":"oec:cable-front-raise"},{"type":"substitute-for","target":"oec:band-front-raise"},{"type":"substitute-for","target":"oec:plate-front-raise"}],"setup":{"grip":{"orientation":"supinated"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral isolation exercise performed with an underhand grip to emphasize the anterior deltoid and upper chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single Arm Plank to Row","kind":"common"},{"text":"Kettlebell Plank Row","kind":"common"},{"text":"One-Arm Kettlebell Plank Row","kind":"common"},{"text":"Single-Arm Kettlebell Renegade Row","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["retraction","isometric-stabilization"]},{"joint":"elbow","actions":["flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-pull","anti-rotation","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["dumbbell","mat"],"required":[["kettlebell"]]},"external_ids":{"wger":"1022"},"id":"oec:single-arm-kettlebell-plank-row","instructions":{"setup":["Place a kettlebell on the floor and assume a push-up position with one hand on the kettlebell handle and the other palm flat on the floor under the shoulder.","Spread your feet wider than shoulder-width to create a stable base of support.","Engage your glutes and brace your core so your body forms a straight line from head to heels."],"steps":["Push firmly into the floor with the supporting hand to stabilize your upper body.","Row the kettlebell upward toward your lower ribcage, driving the elbow back while keeping the hips level.","Pause briefly at the top without letting your torso rotate.","Lower the kettlebell smoothly back to the floor under control.","Complete the prescribed repetitions on one side before switching arms."],"breathing":"Inhale to brace your trunk before lifting, exhale as you row the kettlebell upward, and inhale as you lower it with control.","cues":["Lock your hips parallel to the floor.","Drive your elbow back toward your hip.","Push the floor away with your base hand."],"common_faults":[{"fault":"Rotating the hips toward the rowing arm.","correction":"Widen your feet and brace your abdominals firmly to resist trunk rotation."},{"fault":"Sagging at the lower back and hips.","correction":"Squeeze your glutes and draw your ribcage down to maintain a rigid plank."},{"fault":"Flaring the rowing elbow wide.","correction":"Keep the elbow tracking close along the flank of your torso."}],"safety":{"precautions":["Ensure the kettlebell has a flat, stable base to prevent tipping when gripping the handle.","Do not sacrifice core stability or spinal alignment to lift heavier loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Single-Arm Kettlebell Plank Row","previous_ids":["oec:single-arm-plank-to-row"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single Arm Plank to Row","url":"https://wger.de/en/exercise/1022/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:dumbbell-renegade-row"},{"type":"substitute-for","target":"oec:dumbbell-renegade-row"}],"setup":{"grip":{"orientation":"neutral"},"position":"support","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A core and upper-back exercise performed by rowing a kettlebell to the hip from a high plank position while resisting torso rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Eyes Closed Single Leg Stand","kind":"common"},{"text":"Blind Single-Leg Balance","kind":"common"},{"text":"Eyes-Closed Single-Leg Stance","kind":"common"}],"anatomy":{"muscles":[{"muscle":"foot-intrinsics","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["balance","rehabilitation"],"movement_patterns":["balance"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["wall","chair"],"required":[]},"external_ids":{"wger":"2667"},"id":"oec:single-leg-balance-with-eyes-closed","instructions":{"setup":["Stand tall on a firm, level surface, ideally within arm's reach of a wall or sturdy chair for safety.","Distribute your weight evenly across your target stance foot, unlocking the knee slightly.","Lift the non-working foot off the floor by flexing the hip and knee so it hovers freely without touching the standing leg."],"steps":["Establish steady balance on the single leg while your eyes are still open.","Gently close both eyes and maintain an upright posture.","Rely on proprioceptive feedback from the foot, ankle, and hip to continuously correct micro-instabilities.","Hold the position for the prescribed duration before opening your eyes and lowering the non-working leg."],"breathing":"Breathe smoothly, rhythmically, and calmly throughout the hold without holding your breath.","cues":["Tripod foot: balance weight across heel, big toe, and pinky toe","Soft knee, strong hip","Stand tall through the crown of your head"],"common_faults":[{"fault":"Locking the standing knee into hyperextension.","correction":"Keep a micro-bend in the knee to allow the leg muscles to actively absorb movement."},{"fault":"Resting the free foot against the stance leg (kickstanding).","correction":"Keep the non-working leg completely hovering and free from contact with the support leg."},{"fault":"Excessive hip drop on the non-working side (Trendelenburg sign).","correction":"Engage the stance-leg gluteus medius to keep the pelvis level."}],"safety":{"precautions":["Perform near a wall, counter, or sturdy chair to catch yourself if you lose balance."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Single-Leg Balance with Eyes Closed","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Leg Balance with Eyes Closed","url":"https://wger.de/en/exercise/2667/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"relations":[{"type":"substitute-for","target":"oec:bosu-single-leg-balance"}],"setup":{"position":"standing","stance":{"kind":"single-leg","width":"narrow"}},"status":"active","summary":"An advanced isometric proprioception exercise where you maintain upright balance on one foot without visual feedback."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"1 Leg Box Squat","kind":"common"},{"text":"One-Legged Box Squat","kind":"common"},{"text":"Single-Leg Pistol Squat to Box","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["squat","balance"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dumbbell","kettlebell","weight-vest"],"required":[["plyo-box","bench","chair"]]},"external_ids":{"wger":"1948"},"id":"oec:single-leg-box-squat","instructions":{"setup":["Stand 4 to 6 inches in front of a sturdy box or bench, facing away from it.","Shift your weight onto one leg and extend the non-working leg slightly forward off the floor.","Extend your arms forward at shoulder height to assist with counterbalance and brace your core."],"steps":["Hinge slightly at the hip and bend your working knee to begin a slow, controlled descent.","Lower yourself under control until your hips gently contact the box without fully collapsing your posture or relaxing tension.","Pause for a brief moment on the box while keeping the free leg suspended off the floor.","Drive through the midfoot and heel of the working leg to extend the hip and knee, returning to a fully upright standing position."],"breathing":"Inhale as you lower onto the box; exhale forcefully as you drive through your foot to stand.","cues":["Sit back softly","Knee tracks in line with your toes","Reach forward to balance","Drive the floor away"],"common_faults":[{"fault":"Crashing down heavily onto the box instead of controlling the descent.","correction":"Slow the eccentric phase and use a higher box until you can touch down softly under muscular control."},{"fault":"Knee caving inward (valgus collapse) during the ascent or descent.","correction":"Actively engage the gluteus medius to keep the knee tracking directly over the middle toes."},{"fault":"Rocking forward with momentum to initiate the standing phase.","correction":"Maintain a slight forward torso lean and press straight into the floor from a dead stop rather than rocking off the box."}],"safety":{"precautions":["Ensure the box or chair is firmly anchored and will not slip or tip backward."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Box Squat","previous_ids":["oec:1-leg-box-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: 1 Leg Box Squat","url":"https://wger.de/en/exercise/1948/view-base","license":"CC-BY-SA-4.0","author":"jesusd"}]},"relations":[{"type":"regression-of","target":"oec:pistol-squat"},{"type":"progression-of","target":"oec:bodyweight-box-squat"}],"setup":{"position":"standing","range":"box","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral bodyweight squat variation where you descend on one leg to sit briefly onto a box or bench before standing back up."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Soft-Landing Hold","kind":"common"},{"text":"Single-Leg Land and Hold","kind":"common"},{"text":"Single-Leg Depth Landing","kind":"common"},{"text":"Single-Leg Soft-Landing Holds","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"calves","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]},{"joint":"ankle","actions":["dorsiflexion","isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["plyometric","balance","rehabilitation","sport"],"movement_patterns":["balance","squat"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["eccentric-emphasis","isometric"],"level":"intermediate"},"equipment":{"required":[["plyo-box","step"]]},"external_ids":{"wger":"2619"},"id":"oec:single-leg-drop-landing","instructions":{"setup":["Stand tall on a low plyo box or aerobic step (typically 15 to 30 cm high) near the front edge.","Fix your gaze straight ahead and brace your core."],"steps":["Step off the edge with one foot without jumping upward or pushing off aggressively.","Drop straight down and contact the floor with the balls of your landing foot first, immediately rolling to the heel.","Absorb the impact softly by flexing simultaneously at your ankle, knee, and hip into a balanced athletic quarter-squat.","Freeze instantly upon landing and hold the single-leg stance motionless for one to two seconds.","Step back up onto the box and reset before the next repetition."],"breathing":"Exhale sharply as your foot contacts the ground to brace your trunk, holding steady through the pause.","cues":["Land like a ninja","Knee over middle toes","Stick the landing"],"common_faults":[{"fault":"Landing with a stiff, locked knee and loud impact.","correction":"Actively yield into ankle dorsiflexion, knee flexion, and hip flexion to decelerate silently."},{"fault":"Knee caving inward (valgus collapse) on contact.","correction":"Engage the hip abductors and keep your kneecap tracking directly over your second and third toes."},{"fault":"Jumping upward off the box instead of stepping off.","correction":"Step directly forward or downward so gravity drives the drop without adding extra vertical momentum."}],"safety":{"precautions":["Begin on a low surface (15 cm) to verify joint tolerance and control before progressing box height."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Drop Landing","previous_ids":["oec:single-leg-soft-landing-holds"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-Leg Soft-Landing Holds","url":"https://wger.de/en/exercise/2619/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral landing drill where you step off a low box and absorb force quietly on one leg, holding the position to develop deceleration control and stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One-Leg Glute Bridge","kind":"common"},{"text":"Single-Leg Hip Bridge","kind":"common"},{"text":"Unilateral Glute Bridge","kind":"common"},{"text":"Single Leg Glute Bridge","kind":"common"},{"text":"Unilateral Hip Thrust","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","rehabilitation"],"movement_patterns":["hinge"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1740,1913"},"id":"oec:single-leg-glute-bridge","instructions":{"setup":["Lie flat on your back on the floor or an exercise mat with your knees bent and feet flat on the ground, hip-width apart.","Rest your arms flat alongside your torso with palms facing down for stability.","Lift one foot off the floor, either extending the leg outward at roughly forty-five degrees or flexing the hip and knee toward your chest."],"steps":["Brace your core and drive through the heel of the planted foot.","Extend your working hip upward until your knee, hip, and shoulder form a straight line.","Squeeze your glute firmly at the top of the movement while keeping both sides of your pelvis level.","Lower your hips under control until your glutes lightly contact the floor, then begin the next repetition."],"breathing":"Exhale as you drive through your heel to extend the hip; inhale as you lower back down with control.","cues":["Drive through the heel","Keep the hips level","Squeeze the glute at the top","Lock the ribs to the pelvis"],"common_faults":[{"fault":"Overextending the lumbar spine instead of extending the hip.","correction":"Engage your abdominal muscles to maintain a neutral spine and stop the lift once your hip is fully extended in line with your torso."},{"fault":"Pelvic tilt or rotation where the non-working side drops.","correction":"Squeeze the working hip's abductors and brace the core to ensure both anterior superior iliac spines remain level throughout the rep."},{"fault":"Placing the planted foot too far forward, shifting tension excessively into the hamstrings.","correction":"Position the planted heel closer to your glutes so the shin is nearly vertical at full extension."}],"safety":{"precautions":["Discontinue if you feel acute sharp pain or cramping in the hamstrings; reposition the heel closer to the body to increase glute engagement."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Glute Bridge","previous_ids":["oec:unilateral-hip-thrust"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single Leg Glute Bridge","url":"https://wger.de/en/exercise/1740/view-base","license":"CC-BY-SA-4.0","author":"Happy"},{"title":"wger: Unilateral Hip Thrust","url":"https://wger.de/en/exercise/1913/view-base","license":"CC-BY-SA-4.0","author":"cybro"}]},"relations":[{"type":"variation-of","target":"oec:glute-bridge"},{"type":"progression-of","target":"oec:glute-bridge"},{"type":"regression-of","target":"oec:dumbbell-single-leg-hip-thrust"},{"type":"substitute-for","target":"oec:glute-bridge-march"}],"setup":{"position":"supine","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral bodyweight exercise performed supine that targets the glutes and hamstrings while challenging pelvic and trunk stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Knee to Chest Stretch","kind":"common"},{"text":"Supine Knee-to-Chest Stretch","kind":"common"},{"text":"Lying Knee-to-Chest Stretch","kind":"common"},{"text":"Single-Knee-to-Chest Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"piriformis","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"compound","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1452"},"id":"oec:single-leg-knee-to-chest-stretch","instructions":{"setup":["Lie flat on your back on a comfortable surface or exercise mat with both legs extended straight.","Relax your neck, shoulders, and lower back into the floor."],"steps":["Bend one knee and lift the foot off the floor, bringing the knee toward your chest.","Clasp both hands around your shin or behind your thigh.","Gently pull the knee closer toward your torso until you feel a mild stretch in your glute and lower back.","Hold the position steadily without bouncing, keeping the opposite leg relaxed on the floor.","Slowly release the leg back to the starting position and repeat on the opposite side."],"breathing":"Breathe slowly and deeply throughout the hold, using each exhalation to sink deeper into the stretch without straining.","cues":["Keep shoulders flat on the floor","Pull smoothly without yanking","Keep the opposite leg grounded"],"common_faults":[{"fault":"Lifting the head and shoulders off the floor to pull the leg.","correction":"Keep your upper body relaxed and flat against the mat; hold behind the thigh if your shin is out of reach."},{"fault":"Pulling forcefully on the knee cap, causing joint discomfort.","correction":"Grip the upper shin or interlace your fingers behind the hamstring rather than pulling directly on the patella."}],"safety":{"precautions":["Do not force the knee into excessive flexion or compression if you have acute knee or hip joint pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Single-Leg Knee-to-Chest Stretch","previous_ids":["oec:knee-to-chest-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Knee to Chest Stretch","url":"https://wger.de/en/exercise/1452/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"setup":{"position":"supine"},"status":"active","summary":"A supine static stretch that relieves lower-back tension and stretches the gluteal muscles by gently hugging one knee toward the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single Leg Extension","kind":"common"},{"text":"Unilateral Leg Extension","kind":"common"},{"text":"One-Leg Leg Extension","kind":"common"},{"text":"Single-Leg Machine Leg Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"vastus-lateralis","role":"prime-mover"},{"muscle":"vastus-medialis","role":"prime-mover"},{"muscle":"vastus-intermedius","role":"synergist"}],"joints":[{"joint":"knee","actions":["extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","rehabilitation"],"movement_patterns":["isolation-knee-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"71"},"id":"oec:single-leg-leg-extension","instructions":{"setup":["Adjust the backrest so that the machine's pivot axis aligns directly with the center of your knee joint.","Set the lower roller pad so it rests comfortably against the front of your working lower shin, just above the ankle.","Sit back firmly against the back pad, place one leg behind the roller, and grip the side handles to anchor your pelvis to the seat."],"steps":["Smoothly extend your knee by contracting your quadriceps until your working leg is nearly straight.","Pause briefly at peak contraction without hyperextending the knee or allowing your hips to lift.","Lower the weight under control back to the starting stretch position, maintaining constant tension.","Complete the desired repetitions with one leg before repeating with the opposite leg."],"breathing":"Exhale as you extend the leg and inhale as you lower the weight back down.","cues":["Pull yourself down into the seat.","Drive your shin through the pad.","Control the descent; don't let the weights slam."],"common_faults":[{"fault":"Swinging the torso or using momentum to kick the weight up.","correction":"Keep your back firmly against the pad and move the weight using only a controlled knee extension."},{"fault":"Allowing the pelvis or hips to lift off the seat during extension.","correction":"Firmly pull upward on the side handles to keep your glutes anchored flat against the seat cushion."}],"safety":{"precautions":["Avoid aggressive knee hyperextension or snapping the joint locked at the top of the movement."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","rir","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Leg Leg Extension","previous_ids":["oec:single-leg-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single Leg Extension","url":"https://wger.de/en/exercise/71/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:leg-extension"},{"type":"substitute-for","target":"oec:leg-extension"}],"setup":{"position":"seated"},"status":"active","summary":"An open-chain machine isolation exercise that targets the quadriceps of one leg at a time to build knee-extensor strength and correct side-to-side imbalances."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"One-Leg Leg Press","kind":"common"},{"text":"Unilateral Leg Press","kind":"common"},{"text":"Single leg press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"stabilizer"},{"muscle":"gastrocnemius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"2677"},"id":"oec:single-leg-leg-press","instructions":{"setup":["Sit back into the leg press seat with your back and hips firmly pressed against the backrest.","Place one foot in the middle of the footplate aligned with your hip and shoulder, with toes pointing slightly outward.","Rest the non-working foot on the floor or machine frame away from moving parts.","Press the sled up to unlock the safety stops and firmly grip the side handles."],"steps":["Lower the sled smoothly by bending your working knee and hip until the knee reaches approximately a 90-degree angle.","Ensure your lower back and glutes remain flat against the pads throughout the descent.","Drive through your midfoot and heel to press the platform back to the start position.","Stop just short of full knee lockout to maintain muscular tension before starting the next rep.","Complete all repetitions on one leg before switching to the other."],"breathing":"Inhale as you lower the weight toward your chest, and exhale forcefully as you press the footplate away.","cues":["Keep your lower back pinned to the pad.","Track your knee in line with your middle toes.","Push through the whole foot, not just the toes."],"common_faults":[{"fault":"Allowing the pelvis to tuck or round off the backrest at the bottom of the movement.","correction":"Limit your depth to the active range where your lower back and hips stay firmly anchored to the seat pad."},{"fault":"Knee caving inward (valgus collapse) during the pressing phase.","correction":"Reduce the load and consciously direct your knee outward over your second and third toes."},{"fault":"Hyperextending or violently locking out the knee joint at the top.","correction":"Maintain a soft knee bend at full extension to keep continuous tension on the quads and protect the joint."}],"safety":{"precautions":["Always engage mechanical safety catches at a height that prevents the sled from crushing you in case of failure.","Never place your free leg on the platform or cross it over the working knee."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Single-Leg Leg Press","previous_ids":["oec:single-leg-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single leg press","url":"https://wger.de/en/exercise/2677/view-base","license":"CC-BY-SA-4.0","author":"qoxivi"}]},"relations":[{"type":"variation-of","target":"oec:leg-press"},{"type":"substitute-for","target":"oec:bulgarian-split-squat"},{"type":"substitute-for","target":"oec:dumbbell-bulgarian-split-squat"}],"setup":{"position":"seated","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral lower-body compound exercise performed on a leg press machine to build quadriceps and glute strength while addressing side-to-side imbalances."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Three-Point Push-Up","kind":"common"},{"text":"One-Leg Push-Up","kind":"common"},{"text":"One-Legged Push-Up","kind":"common"},{"text":"Shoulder width three-point push-up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","anti-rotation","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1209"},"id":"oec:single-leg-push-up","instructions":{"setup":["Assume a standard high plank position with your hands placed directly under or slightly wider than your shoulders and your fingers spread.","Position your feet hip-width apart and establish a rigid line from your head to your heels.","Lift one foot several inches off the floor while keeping that leg straight, toes pointed toward the floor, and hips level."],"steps":["Inhale and lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle to your torso.","Descend until your chest is just above the floor while resisting any twisting or dipping of the hips.","Exhale and press through your palms to return to the starting plank position with full elbow extension.","Complete the desired repetitions, then switch legs."],"breathing":"Inhale smoothly as you lower your body and exhale forcefully as you press back up.","cues":["Keep hips square to the floor","Glute tight on the elevated leg","Push the floor away at the top"],"common_faults":[{"fault":"Rotating the hips toward the elevated leg.","correction":"Squeeze your core and keep both hip bones facing directly down toward the floor throughout the movement."},{"fault":"Lifting the raised leg too high and arching the lower back.","correction":"Only raise the foot a few inches off the floor, engaging the glute without extending the lumbar spine."}],"safety":{"precautions":["Maintain core tension to protect the lower back from hyperextension under rotational torque."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Push-Up","previous_ids":["oec:shoulder-width-three-point-push-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder width three-point push-up","url":"https://wger.de/en/exercise/1209/view-base","license":"CC-BY-SA-4.0","author":"lxmx"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"single-leg","width":"hip"}},"status":"active","summary":"A push-up variation performed with one foot elevated off the floor to challenge core stability and anti-rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single Leg Romanian Deadlift","kind":"common"},{"text":"Single Leg RDL","kind":"abbreviation"},{"text":"Single-Leg RDL","kind":"abbreviation"},{"text":"SL RDL","kind":"abbreviation"},{"text":"Bodyweight Single-Leg Romanian Deadlift","kind":"common"},{"text":"One-Legged Romanian Deadlift","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["hinge","balance"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["wall","chair"],"required":[]},"external_ids":{"wger":"1388"},"id":"oec:single-leg-romanian-deadlift","instructions":{"setup":["Stand upright with your feet hip-width apart and your arms at your sides or hands on your hips.","Shift your weight onto the working leg while unlocking that knee slightly.","Brace your core and fix your gaze on a point on the floor a few feet ahead for balance."],"steps":["Hinge at your hips to push your pelvis back while reaching your non-working leg straight behind you.","Lower your torso toward the floor in a straight line with the back leg until you feel a deep stretch in the standing hamstring.","Keep your hips square to the ground, avoiding any rotation of the pelvis.","Drive through the midfoot and heel of the standing leg, extending the hip to return to the upright starting position.","Finish all prescribed repetitions on one leg before switching to the opposite side."],"breathing":"Inhale as you hinge forward and lengthen the hamstring; exhale as you extend the hip and return to the top.","cues":["Reach your back heel toward the wall.","Keep your belt buckle pointed straight at the floor.","Soft knee, grounded foot."],"common_faults":[{"fault":"Opening or rotating the non-working hip upward toward the ceiling.","correction":"Point the toes of your floating foot straight down to keep your pelvis level and square."},{"fault":"Rounding the spine to reach toward the floor rather than hinging at the hip.","correction":"Maintain a flat back and proud chest; stop hinging as soon as your hamstring reaches end range."},{"fault":"Locking the standing knee completely out or letting it cave inward.","correction":"Maintain a soft knee bend and distribute weight evenly across the tripod of your standing foot."}],"safety":{"precautions":["Position yourself near a wall or sturdy support to lightly touch for balance if needed."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Romanian Deadlift","previous_ids":["oec:single-leg-rdl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single Leg RDL","url":"https://wger.de/en/exercise/1388/view-base","license":"CC-BY-SA-4.0","author":"admin"}]},"relations":[{"type":"variation-of","target":"oec:barbell-romanian-deadlift"},{"type":"progression-of","target":"oec:barbell-kickstand-romanian-deadlift"},{"type":"substitute-for","target":"oec:dumbbell-single-leg-deadlift"},{"type":"substitute-for","target":"oec:kettlebell-single-leg-deadlift"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral hip-hinge exercise performed on one leg to develop hamstring strength, glute activation, and single-leg balance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Slider Single-Leg Hamstring Curl","kind":"common"},{"text":"Single-Leg Slider Leg Curl","kind":"common"},{"text":"Single-Leg Floor Hamstring Curl","kind":"common"},{"text":"Single-Leg Hamstring Curl","kind":"common"},{"text":"Single-Leg Towel Leg Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["slider"]]},"external_ids":{"wger":"1294"},"id":"oec:single-leg-slider-hamstring-curl","instructions":{"setup":["Lie flat on your back with your arms resting at your sides, palms pressing into the floor for support.","Place the heel of the working foot onto a slider with your ankle dorsiflexed.","Bend the non-working knee and elevate that foot off the floor, holding it near your chest or keeping the knee bent at ninety degrees.","Engage your glutes and drive through the working heel to bridge your hips off the floor, forming a straight line from your shoulders to your working knee."],"steps":["Slowly extend your working knee by sliding your heel away from your body in a controlled manner.","Continue sliding until your leg is almost completely straight, keeping your hips elevated off the floor.","Dig your heel firmly into the slider and contract your hamstrings to pull the heel back toward your glutes.","Drive your hips up at the top of the curl to re-establish full hip extension before beginning the next repetition."],"breathing":"Inhale as you extend the leg and slide the heel out; exhale forcefully as you curl the heel back in toward your glutes.","cues":["Keep hips high","Dig the heel down","Control the slide out","Pull through the hamstring"],"common_faults":[{"fault":"Sagging hips during extension","correction":"Squeeze the working glute continuously to prevent the pelvis from dropping toward the ground as the leg straightens."},{"fault":"Sliding out too fast without control","correction":"Resist the movement during the eccentric phase, taking two to three seconds to slide outward smoothly."},{"fault":"Pushing with the toes instead of the heel","correction":"Keep your toes pointed upward and focus pressure directly through the center of your heel."}],"safety":{"precautions":["Warm up the hamstrings thoroughly before performing this exercise to reduce the risk of muscle cramps or strains."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Slider Hamstring Curl","previous_ids":["oec:single-leg-hamstring-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Single-leg hamstring curl","url":"https://wger.de/en/exercise/1294/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:slider-hamstring-curl"},{"type":"variation-of","target":"oec:slider-hamstring-curl"}],"setup":{"position":"supine","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A challenging unilateral bodyweight exercise that strengthens the hamstrings through knee flexion while isometrically engaging the glutes to keep the hips elevated."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Single-Leg Calf Raise","kind":"common"},{"text":"One-Legged Calf Raise","kind":"common"},{"text":"One-Leg Calf Raise","kind":"common"},{"text":"Single-Leg Heel Raise","kind":"common"},{"text":"Unilateral Calf Raise","kind":"common"},{"text":"Calf raises, one legged","kind":"common"},{"text":"Calf raises, right leg","kind":"common"},{"text":"Calf raises, left leg","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"toes","actions":["extension","flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength","calisthenics","rehabilitation"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["step","dumbbell","wall"],"required":[]},"external_ids":{"wger":"702,1021,1203"},"id":"oec:single-leg-standing-calf-raise","instructions":{"setup":["Stand on one foot on a flat surface or place the ball of the foot on the edge of an elevated step with the heel hanging off.","Bend or hook the non-working leg behind the working ankle.","Lightly place a hand on a wall or stable support to maintain balance."],"steps":["Lower your heel under control until you feel a deep, comfortable stretch in the calf.","Press straight down through the ball of your foot and big toe to raise your heel as high as possible into full plantarflexion.","Squeeze your calf at the peak contraction for a brief pause.","Lower slowly back down to the fully stretched position.","Complete the desired repetitions, then switch to the opposite leg."],"breathing":"Exhale as you press upward onto the ball of your foot; inhale smoothly as you lower your heel.","cues":["Drive through the big toe","Pause and squeeze at the top","Slow on the descent"],"common_faults":[{"fault":"Bouncing out of the bottom stretch to use elastic recoil from the Achilles tendon.","correction":"Pause for one second at the bottom of each repetition to ensure pure muscular effort."},{"fault":"Rolling the ankle outward onto the pinky toe.","correction":"Distribute your weight evenly across the forefoot, pressing firmly through the first metatarsal head and big toe."},{"fault":"Bending the working knee during the ascent.","correction":"Keep the knee extended with a soft lock throughout the entire set to maximize gastrocnemius involvement."}],"safety":{"precautions":["Ensure you have a sturdy surface to touch for balance so you do not lose footing."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Single-Leg Standing Calf Raise","previous_ids":["oec:calf-raises-one-legged","oec:calf-raises-right-leg","oec:calf-raises-left-leg"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Calf raises, one legged","url":"https://wger.de/en/exercise/702/view-base","license":"CC-BY-SA-4.0","author":"McMarcel13"},{"title":"wger: Calf raises, right leg","url":"https://wger.de/en/exercise/1021/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: Calf raises, left leg","url":"https://wger.de/en/exercise/1203/view-base","license":"CC-BY-SA-4.0","author":"wakanda90"}]},"relations":[{"type":"variation-of","target":"oec:standing-calf-raise"},{"type":"progression-of","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:standing-calf-raise"},{"type":"substitute-for","target":"oec:dumbbell-standing-calf-raise"},{"type":"substitute-for","target":"oec:machine-standing-calf-raise"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg","width":"narrow"}},"status":"active","summary":"A unilateral calf isolation exercise performed standing on one leg to build lower-leg strength, hypertrophy, and ankle stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sit-Out","kind":"common"},{"text":"Kick-Through","kind":"common"},{"text":"Full Sit Out","kind":"common"},{"text":"Bear Sit-Through","kind":"common"},{"text":"Full Sit Outs","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["rotation"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]},{"joint":"hip","actions":["flexion","internal-rotation","external-rotation"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","conditioning"],"movement_patterns":["rotation","anti-rotation","horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"260"},"id":"oec:sit-through","instructions":{"setup":["Start on all fours with your hands directly under your shoulders and your knees directly beneath your hips.","Tuck your toes and press through your hands and feet to elevate your knees 1 to 2 inches off the floor into a hovering bear position.","Engage your core and establish a stable, active base with your shoulder blades protracted."],"steps":["Shift your weight onto your left hand and right foot.","Lift your right hand and sweep your left leg underneath your torso, pivoting on your supporting right foot.","Extend the left leg fully forward just above the floor while pulling your right elbow back toward your ribs.","Pause briefly with your torso rotated and hips hovering above the floor.","Reverse the movement with control, bringing your left leg back under and returning your right hand to the starting bear position.","Repeat the movement in the opposite direction by sweeping your right leg through while lifting your left hand."],"breathing":"Exhale as you rotate and kick through, and inhale as you return to the center quadruped position.","cues":["Push the floor away through the supporting arm.","Keep your hips hovering low without touching down.","Pivot smoothly on the ball of the grounded foot."],"common_faults":[{"fault":"Sagging or collapsing into the supporting shoulder during rotation.","correction":"Actively push through the floor to keep the supporting shoulder engaged and stable."},{"fault":"Piking hips too high in the starting position.","correction":"Keep your knees hovering only an inch or two above the ground with your spine flat."},{"fault":"Letting the hip drop entirely to the floor on the kick-through.","correction":"Maintain abdominal tension to keep your hips elevated throughout the entire movement."}],"safety":{"precautions":["Ensure adequate wrist mobility before performing rapid or high-volume repetitions."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","rpe"]}],"records":{},"reps_counted":"total"},"name":"Sit-Through","previous_ids":["oec:full-sit-outs"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Full Sit Outs","url":"https://wger.de/en/exercise/260/view-base","license":"CC-BY-SA-4.0","author":"http://www.realsimple.com/health/fitness-exercise/"}]},"setup":{"position":"quadruped","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic bodyweight exercise where you rotate from a quadruped or plank position, threading one leg underneath the torso while balancing on the opposite hand and foot."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Situp","kind":"common"},{"text":"Sit-ups","kind":"common"},{"text":"Bent-Knee Sit-Up","kind":"common"},{"text":"sit up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"591"},"id":"oec:sit-up","instructions":{"setup":["Lie flat on your back on a mat with your knees bent at approximately 90 degrees and your feet flat on the floor about hip-width apart.","Cross your arms over your chest or lightly place your fingertips behind your ears without pulling on your neck."],"steps":["Engage your abdominals and curl your head, neck, and shoulders off the floor, flexing your spine.","Continue lifting by flexing at the hips until your torso reaches an upright seated position near your thighs.","Pause briefly at the top while maintaining tension across your core.","Lower your torso back to the floor in a controlled manner, unrolling through the spine until your shoulders and head lightly touch the mat."],"breathing":"Exhale as you curl and sit up; inhale smoothly as you lower your torso back to the floor.","cues":["Peel up off the floor","Lead with your chest, not your neck","Control the descent"],"common_faults":[{"fault":"Pulling aggressively on the back of the neck with the hands.","correction":"Cross hands across the chest or touch fingertips lightly beside the ears, maintaining a neutral cervical spine."},{"fault":"Using swinging arms or violent momentum to jerk the torso upward.","correction":"Perform the movement smoothly, initiating with abdominal flexion before pulling through the hips."},{"fault":"Hyperextending the lower back at the bottom of the rep.","correction":"Keep your pelvis in a neutral or slightly posteriorly tilted position so your lower back does not violently arch."}],"safety":{"precautions":["Individuals with lumbar disc pathologies or active low-back irritation should limit spinal flexion or opt for non-flexion core exercises like planks."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Sit-Up","previous_ids":["oec:sit-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sit-ups","url":"https://wger.de/en/exercise/591/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:crunch"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A classic bodyweight core exercise that raises the torso from a supine position to an upright seated position via spinal and hip flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"SkiErg","kind":"brand"},{"text":"Ski Machine","kind":"common"},{"text":"Nordic Ski Ergometer","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"teres-major","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension","flexion"]},{"joint":"elbow","actions":["extension","flexion"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"thoracic-spine","actions":["flexion","extension"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["hinge","vertical-pull"],"mechanics":"compound","force":"pull","kinetic_chain":"mixed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["ski-ergometer"]]},"external_ids":{"wger":"1526"},"id":"oec:ski-ergometer","instructions":{"setup":["Stand facing the ski ergometer with feet hip-width apart, positioned roughly one to two feet back from the flywheel housing.","Reach overhead and grasp both handles with a firm, neutral grip, letting your elbows soften slightly and rising slightly onto the balls of your feet."],"steps":["Initiate the drive by engaging your core and pulling the handles downward while hinging at the hips and bending your knees.","Drive your arms straight down and past your hips, finishing the stroke with your hands just past your thighs in a partial squat and hinge.","Extend your hips and knees while smoothly allowing the flywheel cords to retract your arms back overhead to the starting position.","Repeat the cycle continuously in a smooth, rhythmic cadence."],"breathing":"Exhale forcefully as you crunch down and complete the pull stroke; inhale smoothly as you rise and return your arms overhead.","cues":["Hinge with your hips, don't just pull with your arms","Use your core to drive down","Finish past the pockets","Stand tall to reload"],"common_faults":[{"fault":"Relying entirely on upper-body pulling without hinging the hips or engaging the core.","correction":"Initiate each stroke by hinging at the hips and flexing the trunk so bodyweight accelerates the pull."},{"fault":"Deep squatting instead of hinging, placing excessive stress on the knees and wasting energy.","correction":"Push your hips backward with a soft knee bend rather than dropping straight down into a full squat."},{"fault":"Letting cords snap back uncontrollably overhead without maintaining tension.","correction":"Control the recovery stroke by fluidly rising with the cables so tension remains smooth."}],"safety":{"precautions":["Ensure your feet remain planted on the platform or non-slip flooring to prevent slipping during high-intensity intervals."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","calories","pace","power","heart-rate","cadence","resistance-level"]},{"required":["distance","duration"],"optional":["calories","pace","power","heart-rate","cadence","resistance-level"]},{"required":["calories","duration"],"optional":["distance","pace","power","heart-rate","cadence","resistance-level"]}],"records":{}},"name":"Ski Ergometer","previous_ids":["oec:ski-machine"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ski Machine","url":"https://wger.de/en/exercise/1526/view-base","license":"CC-BY-SA-4.0","author":"flanny"}]},"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A full-body cardiovascular exercise that mimics double-poling cross-country skiing using high-cable flywheel resistance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Prowler Push","kind":"brand"},{"text":"Weighted Sled Push","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["conditioning","strength","strongman"],"movement_patterns":["gait","horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["sled"]]},"external_ids":{"wger":"1523"},"id":"oec:sled-push","instructions":{"setup":["Load the sled with the target weight on a suitable surface such as turf or rubber flooring.","Face the sled and grip the vertical uprights firmly with either straight arms or bent arms close to the chest.","Incline your torso forward at roughly a 45-degree angle, establishing a rigid line from your head through your spine to your back foot."],"steps":["Brace your core and drive through the balls of your feet to initiate forward motion.","Drive alternating knees forward and forcefully extend the trailing hip and leg to push the sled forward.","Maintain a consistent forward lean and steady arm position throughout the prescribed distance or duration.","Decelerate gradually by shortening your stride until the sled comes to a complete stop."],"breathing":"Breathe continuously with rhythmic, deep breaths synchronized with your stride rate; avoid holding your breath.","cues":["Drive the ground away","Stay in a forward lean","Punch knees forward","Keep the torso braced"],"common_faults":[{"fault":"Standing too upright during the push","correction":"Maintain a forward torso angle of roughly 45 degrees so force transfers directly forward into the sled."},{"fault":"Allowing the lumbar spine to hyperextend or sag","correction":"Brace the abdominal wall to maintain a neutral spine throughout the drive."},{"fault":"Pushing solely from the toes with short, shuffling steps","correction":"Take powerful, deliberate strides driving through the ball of the foot with full hip and knee extension."}],"safety":{"precautions":["Ensure the path ahead is clear of obstacles, equipment, and other people.","Wear athletic shoes with adequate grip suited for the pushing surface to prevent slipping."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["distance","load"],"optional":["duration","rpe"]},{"required":["duration","load"],"optional":["distance","rpe"]}],"records":{"volume":true}},"name":"Sled Push","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sled Push","url":"https://wger.de/en/exercise/1523/view-base","license":"CC-BY-SA-4.0","author":"flanny"}]},"setup":{"grip":{"orientation":"neutral"},"load_position":"chest","position":"moving","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A full-body conditioning and lower-body strength exercise where an athlete drives a weighted sled forward across the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Posterior Shoulder Sleeper Stretch","kind":"common"},{"text":"Side-Lying Internal Rotation Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"infraspinatus","role":"stretched"},{"muscle":"teres-minor","role":"stretched"},{"muscle":"deltoid-posterior","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["internal-rotation"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility","rehabilitation"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1711"},"id":"oec:sleeper-stretch","instructions":{"setup":["Lie on your side on a firm, comfortable surface with the shoulder to be stretched underneath you.","Position your body so your shoulder blade is pinned flat against the floor to stabilize it.","Bring your bottom upper arm straight out in front of your chest to a 90-degree angle with your torso.","Bend your bottom elbow to 90 degrees so your fingers point straight up toward the ceiling."],"steps":["Place your top hand gently on the back of your bottom wrist or forearm.","Slowly press your bottom forearm downward toward the floor, internally rotating the shoulder until a mild to moderate stretch is felt in the back of the shoulder.","Hold the stretch steady without bouncing, ensuring the bottom shoulder blade stays pinned to the floor.","Gently release the pressure and return the forearm to the upright position before switching sides."],"breathing":"Breathe smoothly and deeply throughout the hold, exhaling as you ease deeper into internal rotation.","cues":["Keep the shoulder blade pinned flat","Rotate gently from the shoulder socket","Stop well short of sharp anterior pain"],"common_faults":[{"fault":"Allowing the bottom shoulder blade to roll forward off the ground.","correction":"Roll slightly onto the back of the bottom shoulder blade to keep it firmly anchored against the floor."},{"fault":"Pushing aggressively into internal rotation and causing sharp pain in the front of the shoulder.","correction":"Apply gentle pressure only until a mild stretch is felt in the back of the shoulder; back off immediately if pinch or anterior joint pain occurs."}],"safety":{"precautions":["Avoid aggressive downward force, as this can irritate the subacromial structures or anterior capsule.","Discontinue if you feel sharp, pinching pain at the front or top of the shoulder."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Sleeper Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sleeper Stretch","url":"https://wger.de/en/exercise/1711/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"side-lying"},"status":"active","summary":"A side-lying static stretch targeting posterior shoulder tightness and restoring glenohumeral internal rotation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Floor Glider Hamstring Curls","kind":"common"},{"text":"Slider Leg Curl","kind":"common"},{"text":"Sliding Hamstring Curl","kind":"common"},{"text":"Glider Leg Curl","kind":"common"},{"text":"Towel Hamstring Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"prime-mover"},{"muscle":"semitendinosus","role":"prime-mover"},{"muscle":"semimembranosus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","rehabilitation"],"movement_patterns":["isolation-knee-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["slider"]]},"external_ids":{"wger":"1833"},"id":"oec:slider-hamstring-curl","instructions":{"setup":["Lie flat on your back on a mat or smooth surface with your arms resting at your sides for support.","Place your heels firmly on the center of the sliders with your legs extended and toes pointing upward.","Engage your glutes and core to bridge your hips off the floor, creating a straight line from your shoulders to your knees."],"steps":["Pull your heels inward toward your glutes by actively flexing your knees and digging your heels down.","Keep your hips fully elevated and extended throughout the entire curling movement.","Pause briefly at peak knee flexion when your heels approach your hips.","Under control, slowly slide your heels back out until your legs are nearly straight, without letting your hips sag to the floor."],"breathing":"Exhale as you pull your heels toward your glutes; inhale as you slowly slide your feet back to the starting position.","cues":["Drive your heels into the floor","Keep your hips high","Control the extension"],"common_faults":[{"fault":"Hips dropping toward the floor as the legs extend.","correction":"Squeeze your glutes continuously to maintain full hip extension throughout the entire set."},{"fault":"Rushing the eccentric phase and letting the heels slide out uncontrolled.","correction":"Slow down the leg extension to maintain tension on the hamstrings and protect against cramping."},{"fault":"Arching the lower back excessively instead of driving through the glutes.","correction":"Brace your abdominals and maintain a neutral pelvic tilt while keeping the glutes engaged."}],"safety":{"precautions":["Hamstrings are prone to cramping under strong contraction; warm up thoroughly and ease into the range of motion."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Slider Hamstring Curl","previous_ids":["oec:floor-glider-hamstring-curls"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Floor Glider Hamstring Curls","url":"https://wger.de/en/exercise/1833/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:lying-leg-curl"},{"type":"regression-of","target":"oec:nordic-hamstring-curl"},{"type":"regression-of","target":"oec:single-leg-slider-hamstring-curl"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight posterior chain exercise performed supine where the heels slide inward to curl the knees while maintaining an elevated hip bridge."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sliding Lateral Lunge","kind":"common"},{"text":"Slider Side Lunge","kind":"common"},{"text":"Gliding Lateral Lunge","kind":"common"},{"text":"Gliding Side Lunge","kind":"common"},{"text":"Goblet Slider Lateral Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension","abduction","adduction"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","mobility"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["kettlebell","dumbbell"],"required":[["slider"]]},"external_ids":{"wger":"1604"},"id":"oec:slider-lateral-lunge","instructions":{"setup":["Stand tall with feet hip-width apart, placing one foot on a slider or gliding disc.","Keep the stationary foot firmly planted, carrying the vast majority of your body weight.","Clasp hands at your chest for balance, or hold a kettlebell or dumbbell in a goblet position."],"steps":["Hinge back at the hips and bend the knee of the stationary leg to descend into a squat.","Simultaneously slide the non-working leg straight out to the side, keeping the knee extended and toes pointing forward.","Lower yourself under control until the thigh of the working leg is roughly parallel to the floor.","Drive through the heel and midfoot of the stationary leg while actively pulling the sliding foot inward to return to the starting position."],"breathing":"Inhale as you sit back and slide the leg outward, and exhale as you drive up and pull the slider back to center.","cues":["Sit back into the working hip.","Keep the sliding leg straight.","Keep most of your weight on the planted foot.","Pull the floor together to stand."],"common_faults":[{"fault":"Putting too much weight on the sliding foot, making it difficult to return and risking groin strain.","correction":"Keep roughly 80 to 90 percent of your body weight centered over the stationary leg throughout the entire repetition."},{"fault":"Working knee caving inward during the descent.","correction":"Actively track the knee of the squatting leg over the middle toes."},{"fault":"Bending the sliding leg knee.","correction":"Keep the sliding leg fully straight to direct tension into the hips and stretch the adductors."}],"safety":{"precautions":["Use on a smooth, non-abrasive surface with adequate friction control.","Begin with bodyweight to test groin flexibility before introducing external loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","kind":"bodyweight-plus-external"},"profiles":[{"required":["reps"],"optional":["load","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Slider Lateral Lunge","previous_ids":["oec:sliding-lateral-lunge"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sliding Lateral Lunge","url":"https://wger.de/en/exercise/1604/view-base","license":"CC-BY-SA-4.0","author":"RiccaBaro"}]},"relations":[{"type":"variation-of","target":"oec:lateral-squat"},{"type":"substitute-for","target":"oec:cossack-squat"},{"type":"substitute-for","target":"oec:dumbbell-lateral-lunge"},{"type":"substitute-for","target":"oec:lateral-split-squat"},{"type":"substitute-for","target":"oec:lateral-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral lower-body exercise where one foot slides laterally while the opposite leg squats down, developing quad, glute, and adductor strength and mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Smith Machine Close Grip Bench Press","kind":"common"},{"text":"Smith Machine Narrow Grip Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["smith-machine"],["bench","adjustable-bench"]]},"external_ids":{"wger":"598"},"id":"oec:smith-machine-close-grip-bench-press","instructions":{"setup":["Position a flat bench inside the Smith machine so that the bar aligns directly over your lower chest.","Set the safety catches just below your planned bottom position.","Lie flat on the bench, plant your feet firmly on the floor, and retract your shoulder blades.","Grip the bar with an overhand grip approximately shoulder-width apart, keeping your wrists stacked directly over your forearms."],"steps":["Rotate the bar to unhook it from the safety pins and establish full elbow extension over your chest.","Lower the bar under control toward your lower sternum, tucking your elbows close to your torso at roughly a 30- to 45-degree angle.","Pause briefly just above the chest without letting the bar bounce.","Press the bar straight up along the guided track by extending your elbows until your arms are locked out.","Rotate the bar to re-engage the safety hooks upon completing the set."],"breathing":"Inhale as you lower the bar to your chest, and exhale forcefully as you press upward.","cues":["Tuck the elbows close to your ribs.","Stack wrists over forearms.","Push through the palms."],"common_faults":[{"fault":"Gripping the bar with hands too close together (hands touching).","correction":"Use a shoulder-width grip to protect the wrists and shoulders while still maximizing triceps involvement."},{"fault":"Flaring elbows excessively wide.","correction":"Keep elbows tucked inward toward the sides of your ribcage throughout the movement."},{"fault":"Misaligning the bench with the fixed track.","correction":"Ensure the bar descends directly over the lower sternum to avoid unnecessary shoulder strain."}],"safety":{"precautions":["Always adjust the Smith machine safety stops to chest height before loading heavy weight.","Avoid using a thumbless (suicide) grip on the bar."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Close-Grip Bench Press","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Smith Machine Close-grip Bench Press","url":"https://wger.de/en/exercise/598/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"}]},"relations":[{"type":"variation-of","target":"oec:barbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:barbell-close-grip-bench-press"},{"type":"regression-of","target":"oec:barbell-close-grip-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-close-grip-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"narrow"},"incline_degrees":0,"position":"supine","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A guided horizontal pressing exercise using a shoulder-width grip on a Smith machine to emphasize the triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High-Incline Smith Machine Press","kind":"common"},{"text":"Smith Machine Steep Incline Press","kind":"common"},{"text":"Smith Machine 60-Degree Bench Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","protraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-push","horizontal-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["smith-machine"],["adjustable-bench"]]},"external_ids":{"wger":"1508"},"id":"oec:smith-machine-high-incline-bench-press","instructions":{"setup":["Position an adjustable bench inside the Smith machine at a steep 45-to-60-degree angle.","Align the bench so that the bar descends directly across the clavicle and upper chest.","Sit back firmly against the pad with feet flat on the floor, and grip the bar slightly wider than shoulder-width with an overhand grip.","Set the machine safety stops just below your expected bottom position, then unrack the bar by rotating your wrists."],"steps":["Inhale and lower the bar in a controlled path toward your upper chest and collarbone.","Pause momentarily just above the chest without letting the bar crash into your collarbone or bounce.","Press the bar up along the fixed track by driving through your palms until your elbows are nearly fully extended.","Re-rack the bar safely into the catches upon completing the set."],"breathing":"Inhale smoothly as you lower the bar, and exhale forcefully as you press upward through the sticking point.","cues":["Elbows tracked under wrists","Chest tall into the bar","Drive through the heels of the hands"],"common_faults":[{"fault":"Bench positioned too far forward or backward, forcing severe shoulder internal rotation or crowding the face.","correction":"Adjust the bench forward or backward so the bar touches cleanly at the collarbone or high chest without awkward joint angles."},{"fault":"Excessively arching the lower back to turn the press into a flat bench press.","correction":"Keep the hips and lower back in contact with the pad to ensure the anterior deltoids and upper pecs perform the work."},{"fault":"Flaring elbows completely perpendicular to the torso, placing high stress on the glenohumeral joint.","correction":"Tuck elbows slightly to roughly a 45-to-60-degree angle relative to your sides throughout the movement."}],"safety":{"precautions":["Always engage and verify the Smith machine safety stop collars at a height that prevents the bar from pinning your chest or neck in the event of failure."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine High-Incline Bench Press","previous_ids":["oec:high-incline-smith-machine-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High-Incline Smith Machine Press","url":"https://wger.de/en/exercise/1508/view-base","license":"CC-BY-SA-4.0","author":"Expenses7000"}]},"relations":[{"type":"variation-of","target":"oec:smith-machine-incline-bench-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":60,"position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An incline press performed on a steep bench angle within a Smith machine, heavily emphasizing the anterior deltoids and clavicular head of the pecs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Bench Press - MP","kind":"abbreviation"},{"text":"Multipower Incline Bench Press","kind":"brand"},{"text":"Smith Machine Incline Press","kind":"common"},{"text":"Incline Smith Machine Press","kind":"common"},{"text":"Smith Machine Slight Incline Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["flexion","horizontal-adduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","upward-rotation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["horizontal-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-plate"],"required":[["smith-machine"],["adjustable-bench"]]},"external_ids":{"wger":"539,925"},"id":"oec:smith-machine-incline-bench-press","instructions":{"setup":["Position an incline bench set to approximately 30 to 45 degrees inside the Smith machine.","Align the bench so the bar lowers directly across your upper chest, just below the collarbones.","Lie back on the bench, retract and depress your shoulder blades, and plant your feet firmly on the floor.","Grasp the bar with a pronated grip slightly wider than shoulder-width, rotating the hooks to unrack the bar."],"steps":["Lower the bar under control toward your upper chest, maintaining tucked elbows at roughly a 45-degree angle to your torso.","Touch lightly or pause just above the clavicular area without letting the bar bounce or rest on your chest.","Press the bar upward explosively along the fixed track until your arms are extended but not harshly locked out.","Rotate the wrists to re-rack the bar securely onto the safety catches at the end of the set."],"breathing":"Inhale as you lower the bar to your chest, and exhale forcefully as you press past the sticking point.","cues":["Drive through the palms","Keep your upper back pinned to the bench","Tuck elbows slightly rather than flaring"],"common_faults":[{"fault":"Bench aligned too far forward or backward relative to the bar track.","correction":"Adjust the bench position before loading weight so the bar tracks comfortably to the upper sternum without straining the shoulders."},{"fault":"Excessive elbow flaring at ninety degrees.","correction":"Keep elbows tucked to approximately 45–60 degrees relative to your sides to protect the rotator cuff."},{"fault":"Excessive arching of the lower back.","correction":"Maintain firm foot pressure and a natural lumbar arch while keeping your glutes and upper back glued to the bench pad."}],"safety":{"precautions":["Set the mechanical safety stops on the Smith machine to chest level before beginning your sets."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Incline Bench Press","previous_ids":["oec:incline-bench-press-mp","oec:smith-machine-slight-incline-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Bench Press - MP","url":"https://wger.de/en/exercise/539/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Smith Machine Slight Incline Press","url":"https://wger.de/en/exercise/925/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:barbell-incline-bench-press"},{"type":"regression-of","target":"oec:barbell-incline-bench-press"},{"type":"substitute-for","target":"oec:barbell-incline-bench-press"},{"type":"substitute-for","target":"oec:incline-dumbbell-bench-press"},{"type":"substitute-for","target":"oec:machine-incline-chest-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"incline_degrees":30,"load_position":"chest","position":"seated","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An upper-body compound press performed on an inclined bench inside a Smith machine, targeting the upper pectorals and anterior deltoids with guided bar stabilization."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Smith Machine Shoulder Press","kind":"common"},{"text":"Smith Machine Seated Overhead Press","kind":"common"},{"text":"Multi Press Shoulder Press","kind":"regional"},{"text":"Seated Smith Shoulder Press","kind":"common"},{"text":"Shoulder Press, on Multi Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-middle","role":"stabilizer"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["smith-machine"],["adjustable-bench","bench"]]},"external_ids":{"wger":"569"},"id":"oec:smith-machine-overhead-press","instructions":{"setup":["Position an adjustable bench inside the Smith machine with the backrest set nearly vertical (around 75 to 85 degrees).","Adjust the seat so that the bar clears just in front of your face and lowers toward your upper chest or chin.","Sit upright with your feet planted firmly on the floor and your back supported against the pad.","Grasp the bar with an overhand, pronated grip slightly wider than shoulder width."],"steps":["Rotate the bar to unrack it and press it to an arms-extended overhead position without locking out your elbows forcefully.","Lower the bar under control down toward your chin or upper chest, keeping your elbows angled slightly forward in the scapular plane.","Once you reach the bottom of your comfortable range of motion, press the bar upward in a smooth, continuous motion back to the top.","Complete the desired repetitions, then rotate the bar back into the safety hooks to rack it securely."],"breathing":"Inhale as you lower the bar toward your chest, and exhale forcefully as you press overhead.","cues":["Drive your feet into the floor.","Keep elbows slightly tucked, not flared directly to the sides.","Press the bar straight up without hyperextending your lower back."],"common_faults":[{"fault":"Flaring the elbows out excessively wide.","correction":"Position elbows about 30 to 45 degrees forward to reduce shoulder impingement stress."},{"fault":"Excessively arching the lower back off the bench.","correction":"Brace your core and keep your lower back flush against the bench pad."},{"fault":"Bouncing the bar out of the bottom position.","correction":"Lower the bar with control and pause momentarily before reversing direction."}],"safety":{"precautions":["Set the safety stopper pins on the Smith machine just below the bottom of your intended range of motion."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Overhead Press","previous_ids":["oec:shoulder-press-on-multi-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Press, on Multi Press","url":"https://wger.de/en/exercise/569/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:barbell-overhead-press"},{"type":"regression-of","target":"oec:barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:machine-shoulder-press"},{"type":"substitute-for","target":"oec:smith-machine-shoulder-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":80,"load_position":"overhead","position":"seated","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A seated or standing vertical press using a Smith machine to target the shoulders and triceps along a fixed track."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Smith machine overhead press","kind":"common"},{"text":"seated Smith press","kind":"common"},{"text":"Smith overhead press","kind":"common"},{"text":"Smith Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","abduction"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["smith-machine"],["adjustable-bench","bench"]]},"external_ids":{"wger":"916"},"id":"oec:smith-machine-shoulder-press","instructions":{"setup":["Place an adjustable bench set to a steep incline (around 75 to 85 degrees) directly inside the Smith machine.","Align the bench so the bar path clears just in front of your face and descends toward your upper chest or chin.","Sit back firmly against the pad with feet flat on the floor.","Grip the bar slightly wider than shoulder width using a pronated grip and rotate the bar to unhook it from the safety catches."],"steps":["Lower the bar under control until it reaches roughly chin or upper-chest level, keeping your elbows slightly forward rather than flared out wide.","Pause briefly at the bottom without resting the bar on your chest.","Press the bar vertically along the track until your arms are fully extended overhead without violently locking out the elbows.","Repeat for the desired number of repetitions, then rotate the bar to re-engage the safety catches."],"breathing":"Inhale as you lower the bar under control, and exhale as you press it overhead.","cues":["Keep elbows tucked slightly forward.","Drive through the palms.","Stay planted into the back pad."],"common_faults":[{"fault":"Flaring the elbows straight out laterally.","correction":"Tuck the elbows roughly 30 to 45 degrees forward in the scapular plane to protect the shoulder joint."},{"fault":"Positioning the bench too far forward or backward relative to the bar.","correction":"Adjust the bench position so the bar descends comfortably just in front of your nose to your upper chest without requiring excessive neck extension."},{"fault":"Excessively arching the lower back off the bench.","correction":"Keep your core braced and maintain firm contact between your mid-to-lower back and the support pad."}],"safety":{"precautions":["Always set the Smith machine safety stop pins just below your lowest planned range of motion."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Shoulder Press","previous_ids":["oec:smith-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Smith Press","url":"https://wger.de/en/exercise/916/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"regression-of","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:machine-shoulder-press"},{"type":"substitute-for","target":"oec:seated-barbell-overhead-press"},{"type":"substitute-for","target":"oec:seated-dumbbell-shoulder-press"},{"type":"variation-of","target":"oec:smith-machine-overhead-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"incline_degrees":80,"load_position":"overhead","position":"seated","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A seated vertical pressing exercise using a Smith machine to target the anterior deltoids and triceps with fixed-track stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Multipress Shrug","kind":"regional"},{"text":"Smith Shrug","kind":"common"},{"text":"Smith Machine Shoulder Shrug","kind":"common"},{"text":"Shrugs on Multipress","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"levator-scapulae","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["elevation","depression"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["pull","vertical-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["smith-machine"]]},"external_ids":{"wger":"575"},"id":"oec:smith-machine-shrug","instructions":{"setup":["Adjust the Smith machine bar height to approximately mid-thigh level.","Stand facing the bar with feet hip-width apart and grasp the bar with a shoulder-width pronated grip.","Rotate the bar to unrack it, standing upright with a braced core and arms fully extended."],"steps":["Elevate your shoulders straight up toward your ears in a smooth, controlled motion.","Pause for a brief contraction at the top of the movement.","Lower the bar under control until your traps are fully stretched back to the starting position."],"breathing":"Exhale as you shrug your shoulders upward; inhale as you lower the weight under control.","cues":["Shrug straight up to the ears.","Keep the elbows locked.","Pause at the peak squeeze."],"common_faults":[{"fault":"Rolling the shoulders in a circle at the top.","correction":"Move strictly up and down along the vertical plane to prevent unnecessary glenohumeral stress."},{"fault":"Bending the elbows to pull the weight higher.","correction":"Keep arms straight and rely entirely on scapular elevation."},{"fault":"Jutting the head forward during elevation.","correction":"Keep the neck neutral and chin tucked throughout the set."}],"safety":{"precautions":["Ensure the safety catches on the Smith machine are engaged just below your lowest working range."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Shrug","previous_ids":["oec:shrugs-on-multipress"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shrugs on Multipress","url":"https://wger.de/en/exercise/575/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:barbell-shrug"},{"type":"substitute-for","target":"oec:barbell-shrug"},{"type":"substitute-for","target":"oec:dumbbell-shrug"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"hip","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A Smith machine variation of the shoulder shrug targeting the upper trapezius and levator scapulae along a fixed vertical track."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Smith Split Squat","kind":"common"},{"text":"Smith Machine Static Lunge","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["smith-machine"]]},"external_ids":{"wger":"1593"},"id":"oec:smith-machine-split-squat","instructions":{"setup":["Set the Smith machine bar to roughly mid-chest height and position the safety stoppers at an appropriate depth.","Step under the bar and rest it across your upper trapezius, grasping it firmly with an overhand grip.","Step one foot forward and the other back into a split stance, hip-width apart for balance, and unhook the bar by rotating the wrists."],"steps":["Lower your body under control by bending both knees until the front thigh is approximately parallel to the floor and the rear knee hovers just above the ground.","Drive through the midfoot and heel of the front foot to extend the hips and knees back to the starting position.","Complete the desired repetitions on one side, re-rack the bar or switch foot placement, and repeat with the opposite leg forward."],"breathing":"Inhale as you descend into the split squat; exhale forcefully as you drive up through the front leg.","cues":["Drive through the front heel","Keep torso tall","Track front knee over toes"],"common_faults":[{"fault":"Positioning feet in a tight single line, compromising balance.","correction":"Maintain hip-width separation between the feet in the split stance."},{"fault":"Pushing primarily off the back foot rather than loading the front leg.","correction":"Keep roughly 70-80% of your body weight centered over the front leg."}],"safety":{"precautions":["Set the safety catches to just below your lowest working depth before loading weight."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"per-side"},"name":"Smith Machine Split Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Smith Machine Split Squat","url":"https://wger.de/en/exercise/1593/view-base","license":"CC-BY-SA-4.0","author":"workout@rooven.anonaddy.me"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-split-squat"},{"type":"progression-of","target":"oec:bodyweight-split-squat"},{"type":"substitute-for","target":"oec:dumbbell-split-squat"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"high-bar","position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A unilateral lower-body compound exercise using a Smith machine to build quadriceps and glute strength with high stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Squats on Multipress","kind":"regional"},{"text":"Multipress Squat","kind":"regional"},{"text":"Smith Machine Back Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["smith-machine"]]},"external_ids":{"wger":"341,1747"},"id":"oec:smith-machine-squat","instructions":{"setup":["Set the Smith machine bar at roughly upper-chest height and set the safety stops just below your target squat depth.","Step under the bar, placing it across your upper trapezius, and grasp it firmly with both hands outside shoulder width.","Position your feet shoulder-width apart slightly in front of the bar's vertical line, with toes pointed slightly outward.","Extend your legs to lift the bar and rotate the bar with your wrists to unhook it from the safety pegs."],"steps":["Inhale, brace your core, and initiate the descent by bending simultaneously at the hips and knees.","Lower yourself under control until your thighs are at least parallel to the floor.","Push forcefully through your midfoot and heels to reverse the motion, extending your hips and knees.","Return to the starting upright position without aggressively locking out your knees.","At the end of the set, rotate your wrists forward to re-engage the safety hooks onto the machine."],"breathing":"Inhale and brace your core before descending, hold through the bottom turn, and exhale as you drive back to the top.","cues":["Brace your core tight","Push the floor away","Knees track over toes"],"common_faults":[{"fault":"Placing feet directly underneath or behind the bar, leading to excessive forward torso lean and heel lifting.","correction":"Step the feet a few inches forward so you can sit down into the squat while keeping your heels firmly planted."},{"fault":"Knees caving inward during the upward drive.","correction":"Actively push your knees outward in line with your toes throughout the movement."},{"fault":"Failing to set the safety stoppers on the machine.","correction":"Always set the mechanical safety stops just below your lowest depth before loading working weight."}],"safety":{"precautions":["Always adjust the Smith machine safety stops to catch the bar in case of failure.","Ensure the wrist rotation to re-rack is familiar before using heavy loads."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Squat","previous_ids":["oec:squats-on-multipress"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squats on Multipress","url":"https://wger.de/en/exercise/341/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: Smith machine squat","url":"https://wger.de/en/exercise/1747/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:barbell-back-squat"},{"type":"regression-of","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:barbell-back-squat"},{"type":"substitute-for","target":"oec:machine-hack-squat"},{"type":"substitute-for","target":"oec:pendulum-squat"},{"type":"substitute-for","target":"oec:leg-press"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"load_position":"high-bar","position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A squat variation performed using a Smith machine to train the quadriceps and glutes with a fixed, guided bar path."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Smith Upright Row","kind":"common"},{"text":"Multi Press Upright Row","kind":"regional"},{"text":"Upright Row, on Multi Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["smith-machine"]]},"external_ids":{"wger":"691"},"id":"oec:smith-machine-upright-row","instructions":{"setup":["Set the Smith machine bar at mid-thigh height.","Stand close to the bar with feet hip-width apart and an upright torso.","Grasp the bar with an overhand (pronated) grip, hands spaced roughly shoulder-width apart.","Rotate the bar to unrack it, letting arms hang straight down with the bar resting lightly against the thighs."],"steps":["Pull the bar vertically along the guide rods by driving the elbows up and out.","Keep the bar path close to your torso until it reaches mid-to-upper chest height, with elbows staying higher than the wrists.","Pause briefly at the top to contract the shoulders and upper back.","Lower the bar under control back to full arm extension before initiating the next repetition."],"breathing":"Exhale as you pull the bar up; inhale as you lower the weight under control.","cues":["Lead with the elbows, not the hands.","Keep the bar gliding close to your shirt.","Stay upright and resist leaning back."],"common_faults":[{"fault":"Pulling the bar too high up to the chin, increasing risk of shoulder impingement.","correction":"Stop the pull once the bar reaches mid-chest or clavicle level, ensuring elbows do not excessively internally rotate."},{"fault":"Gripping the bar with hands too close together.","correction":"Widen grip to roughly shoulder-width to reduce severe internal rotation at the shoulder joint."},{"fault":"Using excessive body English or hip thrust to propel the bar upward.","correction":"Maintain a strict upright posture with knees soft and core braced throughout the movement."}],"safety":{"precautions":["Avoid this movement or restrict the range of motion if you experience front shoulder pain or symptoms of subacromial impingement.","Ensure the safety catches are adjusted just below the lowest hang position."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Smith Machine Upright Row","previous_ids":["oec:upright-row-on-multi-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Upright Row, on Multi Press","url":"https://wger.de/en/exercise/691/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-wide-grip-upright-row"},{"type":"substitute-for","target":"oec:close-grip-barbell-upright-row"},{"type":"substitute-for","target":"oec:dumbbell-upright-row"},{"type":"substitute-for","target":"oec:ez-bar-upright-row"},{"type":"substitute-for","target":"oec:cable-cross-upright-row"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A guided vertical pulling movement targeting the lateral deltoids and upper trapezius using a Smith machine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Snapdown","kind":"common"},{"text":"Athletic Position Snap Down","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]},{"joint":"ankle","actions":["dorsiflexion","isometric-stabilization"]},{"joint":"glenohumeral","actions":["extension"]}]},"classification":{"modalities":["plyometric","power","conditioning"],"movement_patterns":["jump","hinge"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis","isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1576"},"id":"oec:snap-down","instructions":{"setup":["Stand tall with feet hip-width to shoulder-width apart.","Reach both arms directly overhead while rising high onto the balls of your feet in triple extension."],"steps":["Initiate the movement by rapidly pulling your hips back and down into a universal athletic position.","Aggressively throw your arms down and back past your hips.","Land flat-footed with knees softly bent, chest forward over toes, and spine neutral.","Stick the landing instantly and freeze for one to two seconds with zero unwanted movement or readjustment.","Reset to the tall standing position before starting the next repetition."],"breathing":"Inhale as you reach overhead, and exhale sharply as you snap down into the athletic stance.","cues":["Get tall, get small.","Throw your hands into your pockets.","Stick the landing.","Absorb the floor silently."],"common_faults":[{"fault":"Landing purely on the balls of the feet with heels off the ground.","correction":"Absorb the impact through a full, flat foot with weight distributed through the midfoot and heel."},{"fault":"Knee valgus (knees collapsing inward upon landing).","correction":"Track your knees outward in line with your middle toes as you descend."},{"fault":"Excessive forward chest drop or rounding of the back.","correction":"Hinge at the hips while maintaining a proud chest and braced torso."}],"safety":{"precautions":["Perform on a firm, non-slip surface."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Snap Down","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Snap Down","url":"https://wger.de/en/exercise/1576/view-base","license":"CC-BY-SA-4.0","author":"mountain.potato"}]},"relations":[{"type":"regression-of","target":"oec:box-jump"},{"type":"regression-of","target":"oec:jump-squat"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A plyometric deceleration drill where you rapidly drop from an extended tall stance into a balanced athletic base position to train force absorption."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dynamic Effort Deadlift","kind":"common"},{"text":"DE Deadlift","kind":"abbreviation"},{"text":"Speed Pull","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"latissimus-dorsi","role":"stabilizer"},{"muscle":"trapezius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["powerlifting","power","strength"],"movement_patterns":["hinge","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["resistance-band"],"required":[["barbell"],["weight-plate"]]},"external_ids":{"wger":"604"},"id":"oec:speed-deadlift","instructions":{"setup":["Load the barbell with a submaximal weight, typically between 50% and 75% of your one-rep max.","Stand with feet hip-width apart and mid-foot directly under the bar.","Hinge at the hips, grip the barbell just outside your shins, and pull the slack out of the bar while engaging your lats.","Brace your core firmly and establish a neutral, rigid spine before initiating the pull."],"steps":["Drive aggressively through the floor, pulling the barbell upward with maximum intent and acceleration.","Extend your hips and knees explosively into full lockout while maintaining a rigid torso.","Control the barbell back to the floor under control without losing posture or spinal alignment.","Reset completely between reps to ensure maximum power output on each repetition."],"breathing":"Take a deep breath and brace your abdominal wall before pulling; exhale once you complete the lockout or during the controlled descent.","cues":["Push the floor away explosively","Pull the slack out first","Snap the hips through at the top"],"common_faults":[{"fault":"Jerking the barbell off the floor before taking out the slack, leading to thoracic flexion and loss of positioning.","correction":"Build tension against the bar before driving aggressively through the floor."},{"fault":"Prioritizing speed over form, allowing the spine to round or hips to shoot up early.","correction":"Treat every submaximal rep with the exact setup and technical discipline of a maximum-effort lift."},{"fault":"Bouncing repetitions off the floor to sustain momentum.","correction":"Come to a complete stop or reset between repetitions to maximize rate of force development from a dead stop."}],"safety":{"precautions":["Ensure collars are secured so weight plates do not shift during rapid acceleration.","Maintain a neutral spine throughout the entire pull; terminate the set if bar speed noticeably drops or form degrades."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","speed"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Speed Deadlift","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Speed Deadlift","url":"https://wger.de/en/exercise/604/view-base","license":"CC-BY-SA-4.0","author":"MrSteele"}]},"relations":[{"type":"variation-of","target":"oec:barbell-deadlift"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A barbell deadlift performed with submaximal loads focused on maximum rate of force development and bar speed."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Sphinx","kind":"common"},{"text":"Salamba Bhujangasana","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"stretched"},{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"iliopsoas","role":"stretched"}],"joints":[{"joint":"thoracic-spine","actions":["extension"]},{"joint":"lumbar-spine","actions":["extension"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","retraction"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["yoga","flexibility","mobility"],"movement_patterns":["stretch","spinal-extension","mobility-drill"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1810"},"id":"oec:sphinx-pose","instructions":{"setup":["Lie face down on a mat with your legs extended straight behind you, hip-width apart, and the tops of your feet resting flat on the floor.","Position your elbows directly under your shoulders with your forearms parallel to each other, pointing straight forward, and palms flat on the ground."],"steps":["Press your forearms and palms firmly into the floor to lift your chest and upper abdomen off the ground.","Draw your shoulders down and away from your ears while pulling your chest forward between your arms.","Lengthen your neck and gaze forward or slightly downward, distributing the extension evenly through your spine.","Hold the position statically for the target duration while breathing deeply and steadily."],"breathing":"Breathe smoothly and deeply into your belly and lower ribs, maintaining a relaxed cadence throughout the hold.","cues":["Pull the floor toward your hips with your forearms.","Broaden through your collarbones.","Lengthen your spine forward rather than crunching into your lower back."],"common_faults":[{"fault":"Sinking into the shoulders and letting the neck collapse.","correction":"Actively push the floor away through your forearms to depress the scapulae and create space around your neck."},{"fault":"Excessively hyperextending the neck to look at the ceiling.","correction":"Keep the back of your neck long and direct your gaze naturally forward or slightly toward the floor."},{"fault":"Pinching the lower back by dumping all movement into the lumbar spine.","correction":"Gently press your pubic bone into the floor and focus on pulling your chest forward to create thoracic extension."}],"safety":{"precautions":["Discontinue or decrease the height of the lift if you experience sharp compression or pain in the lumbar spine."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Sphinx Pose","previous_ids":["oec:sphinx"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sphinx","url":"https://wger.de/en/exercise/1810/view-base","license":"CC-BY-SA-4.0","author":"Joculari"}]},"relations":[{"type":"regression-of","target":"oec:cobra-pose"},{"type":"substitute-for","target":"oec:cobra-pose"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A gentle prone yoga backbend that stretches the anterior trunk and promotes thoracic and lumbar spinal extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Body-Up","kind":"common"},{"text":"Body Up","kind":"common"},{"text":"Plank Triceps Extension","kind":"common"},{"text":"Tiger Bend Push-Up","kind":"common"},{"text":"Body-Ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["isolation-elbow-extension","anti-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"112"},"id":"oec:sphinx-push-up","instructions":{"setup":["Start in a forearm plank position with your elbows directly under or slightly in front of your shoulders.","Place your forearms parallel to each other, palms flat against the floor with fingers pointing forward.","Support your lower body on your toes, bracing your abdominals and glutes to form a straight line from your head to your heels."],"steps":["Press your palms firmly into the floor and contract your triceps to extend your elbows.","Lift both forearms off the floor simultaneously until your arms reach full lockout.","Pause briefly at the top while maintaining a rigid core.","Bend your elbows with control, lowering both forearms back to the floor in unison to return to the starting position."],"breathing":"Inhale as you lower your forearms to the floor; exhale forcefully as you press up into extension.","cues":["Drive through the palms.","Keep the elbows tucked, not flared.","Move both arms as a single unit."],"common_faults":[{"fault":"Pressing up one arm at a time rather than simultaneously.","correction":"Push evenly through both palms; if needed, scale the movement by performing it from your knees."},{"fault":"Sagging or piking at the hips.","correction":"Squeeze your glutes and brace your core throughout the entire set to maintain a neutral spine."},{"fault":"Flaring the elbows outward excessively.","correction":"Keep your forearms parallel and your elbows tracking straight back to maximize triceps loading and protect the elbow joints."}],"safety":{"precautions":["Avoid this exercise if you experience sharp pain in the triceps tendon or elbow joints.","Perform on your knees if full bodyweight places excessive stress on your elbows."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Sphinx Push-Up","previous_ids":["oec:body-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Body-Ups","url":"https://wger.de/en/exercise/112/view-base","license":"CC-BY-SA-4.0","author":"cal.zabel"}]},"relations":[{"type":"variation-of","target":"oec:plank-triceps-extension"},{"type":"substitute-for","target":"oec:plank-triceps-extension"},{"type":"substitute-for","target":"oec:suspension-trainer-triceps-extension"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight triceps exercise performed from a plank position by pressing the palms into the floor to extend the elbows."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Splinter Sit-ups","kind":"misspelling"},{"text":"Sprinter Crunch","kind":"common"},{"text":"Runner's Sit-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"thoracic-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","conditioning"],"movement_patterns":["spinal-flexion","rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"607"},"id":"oec:sprinter-sit-up","instructions":{"setup":["Lie flat on your back on an exercise mat with legs extended straight.","Bend your elbows to 90 degrees with your forearms pointing upward, mimicking a running arm carriage."],"steps":["Brace your core and forcefully sit up, rolling through your spine.","Simultaneously drive one knee toward your chest while driving the opposite elbow forward, mimicking a sprinter's stride.","Pause momentarily at the top with your chest tall and core fully engaged.","Lower your torso and leg under control back to the starting position.","Immediately repeat the movement on the opposite side, alternating sides with each repetition."],"breathing":"Exhale forcefully as you sit up and drive the knee, and inhale smoothly as you lower back down.","cues":["Drive the opposite knee and elbow together.","Roll up through the spine rather than flinging your neck.","Control the descent back to the floor."],"common_faults":[{"fault":"Using excessive momentum or yanking the neck forward.","correction":"Initiate the movement by contracting the abdominals and curling the ribcage toward the pelvis."},{"fault":"Crashing down onto the lower back during the eccentric phase.","correction":"Resist gravity and unroll your spine vertebrae-by-vertebra back onto the floor."}],"safety":{"precautions":["Avoid this exercise if you have acute lower back pain exacerbated by combined spinal flexion and rotation."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Sprinter Sit-Up","previous_ids":["oec:splinter-sit-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Splinter Sit-ups","url":"https://wger.de/en/exercise/607/view-base","license":"CC-BY-SA-3.0","author":"djblitzd"}]},"relations":[{"type":"variation-of","target":"oec:sit-up"},{"type":"progression-of","target":"oec:sit-up"},{"type":"progression-of","target":"oec:bicycle-crunch"},{"type":"substitute-for","target":"oec:twisting-sit-up"},{"type":"substitute-for","target":"oec:bicycle-crunch"}],"setup":{"position":"supine"},"status":"active","summary":"A dynamic bodyweight core exercise that combines a full sit-up with a running stride motion to target the abdominals, obliques, and hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Isometric Squat","kind":"common"},{"text":"Isometric Squat Hold","kind":"common"},{"text":"Bodyweight Squat Hold","kind":"common"},{"text":"Static Squat Hold","kind":"common"},{"text":"Air Squat Hold","kind":"common"},{"text":"Isometric Squat to Failure","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"soleus","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","conditioning"],"movement_patterns":["squat"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1733"},"id":"oec:squat-hold","instructions":{"setup":["Stand tall with your feet approximately shoulder-width apart, toes pointing slightly outward.","Brace your core and bring your hands together in front of your chest for balance."],"steps":["Hinge at the hips and bend your knees to lower into a squat until your thighs are roughly parallel to the floor.","Hold this position statically without rising or sinking deeper, keeping your chest proud and your weight distributed across your whole foot.","Maintain the static hold for the targeted duration or until technical failure.","Press through your midfoot and heels to stand back up to the starting position."],"breathing":"Breathe continuously and steadily throughout the hold rather than holding your breath.","cues":["Chest up, weight balanced","Knees tracking with your toes","Stay rooted through the midfoot"],"common_faults":[{"fault":"Knees caving inward during the hold.","correction":"Actively push your knees outward in line with your toes."},{"fault":"Allowing the torso to collapse forward and rounding the spine.","correction":"Keep your core braced and maintain an upright, proud chest."},{"fault":"Gradually creeping upward out of parallel depth as fatigue sets in.","correction":"Commit to holding a consistent thigh-parallel depth throughout the duration."}],"safety":{"precautions":["If you reach complete muscular failure, simply lower safely down to the floor or place your hands on your knees to assist yourself up."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Squat Hold","previous_ids":["oec:isometric-squat-to-failure"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Isometric Squat to Failure","url":"https://wger.de/en/exercise/1733/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"},{"type":"progression-of","target":"oec:wall-sit"},{"type":"substitute-for","target":"oec:wall-sit"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bodyweight isometric exercise where a static squat position is held to build muscular endurance and stability in the lower body."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Four-Count Burpee","kind":"common"},{"text":"4-Count Burpee","kind":"common"},{"text":"Burpee without Push-Up","kind":"common"},{"text":"4-count burpees","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"pectoralis-major","role":"stabilizer"},{"muscle":"calves","role":"synergist"},{"muscle":"hamstrings","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","conditioning","cardio"],"movement_patterns":["squat","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"616,997"},"id":"oec:squat-thrust","instructions":{"setup":["Stand tall with your feet shoulder-width apart and arms relaxed at your sides."],"steps":["Hinge at the hips and bend your knees to squat down, placing both hands flat on the floor roughly shoulder-width apart just inside or in front of your feet.","Jump both feet backward simultaneously to land in a rigid high plank position with arms fully extended.","Immediately jump both feet forward toward your hands, landing in a deep squat position.","Drive through your feet to stand fully upright to complete the repetition."],"breathing":"Inhale as you drop down to the floor, exhale forcefully as you kick out into plank, and maintain rhythmic breathing as you return to standing.","cues":["Hands down, feet back, feet in, stand tall.","Lock your core in the plank to prevent hip sag.","Land softly on the balls of your feet when kicking back."],"common_faults":[{"fault":"Letting the lower back arch and hips sag into hyperextension during the plank position.","correction":"Brace your abdominals and squeeze your glutes as your feet hit the back position to maintain a straight line from head to heels."},{"fault":"Landing on the toes with knees collapsed inward when returning from the plank.","correction":"Jump your feet outside your hands and aim to land flat-footed or on a stable base with knees tracking in line with your toes."}],"safety":{"precautions":["Maintain wrist and shoulder alignment directly over your hands when in the plank position to minimize joint strain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","heart-rate"]}],"records":{},"reps_counted":"total"},"name":"Squat Thrust","previous_ids":["oec:4-count-burpees"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squat Thrust","url":"https://wger.de/en/exercise/616/view-base","license":"CC0-1.0","author":"BFad07"},{"title":"wger: 4-count burpees","url":"https://wger.de/en/exercise/997/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"part-of","target":"oec:burpee"},{"type":"regression-of","target":"oec:burpee"},{"type":"regression-of","target":"oec:no-push-up-burpee"}],"setup":{"position":"moving","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A full-body calisthenic exercise where you drop into a squat, kick your feet back into a high plank, jump them forward, and stand up."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Squat -\u003e Stand Coordination","kind":"common"},{"text":"Squat-to-Stand","kind":"common"},{"text":"Toe Grab Squat to Stand","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"stretched"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["mobility","calisthenics"],"movement_patterns":["squat","mobility-drill","hinge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2645"},"id":"oec:squat-to-stand","instructions":{"setup":["Stand tall with feet approximately shoulder-width apart and toes angled slightly outward.","Hinge forward at the hips with soft knees and reach down to hold the front of your toes with your fingers."],"steps":["Pull your hips down between your heels into a deep squat while keeping your hands firmly gripping your toes.","Pry your knees gently outward with your elbows, lift your chest tall, and flatten your back at the bottom.","Pause momentarily in the deep squat position.","Maintain your grip on your toes and drive your hips upward, extending your knees until you feel a moderate stretch in your hamstrings.","Pause briefly in the forward bend position before descending into the next repetition."],"breathing":"Inhale as you pull yourself down into the deep squat, and exhale as you drive your hips upward into the forward fold.","cues":["Chest tall at the bottom.","Keep heels glued to the floor.","Hips high to stretch."],"common_faults":[{"fault":"Lifting the heels off the ground during the squat phase.","correction":"Widen your stance slightly or adjust foot turn-out so your whole foot remains planted."},{"fault":"Releasing the toes during transitions.","correction":"Maintain a firm grip under your toes or ankles throughout both the squat and stretch phases."}],"safety":{"precautions":["Move smoothly between positions without aggressively snapping or bouncing your knees into extension."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Squat to Stand","previous_ids":["oec:squat-stand-coordination"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Squat -\u003e Stand Coordination","url":"https://wger.de/en/exercise/2645/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:bodyweight-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic mobility exercise that transitions between a forward fold and a deep squat to improve hip, hamstring, and ankle range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Swiss Ball Crunch","kind":"common"},{"text":"Ball Crunch","kind":"common"},{"text":"Exercise Ball Crunch","kind":"common"},{"text":"Ball crunches","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"iliopsoas","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","calisthenics","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","weight-plate","dumbbell"],"required":[["stability-ball"]]},"external_ids":{"wger":"165"},"id":"oec:stability-ball-crunch","instructions":{"setup":["Sit on the stability ball and walk your feet forward, rolling back until the ball supports your lower and mid back.","Plant your feet flat on the floor roughly shoulder-width apart with knees bent at approximately 90 degrees.","Place your fingertips lightly behind your ears or cross your arms over your chest without pulling on your neck."],"steps":["Allow your spine to drape slightly over the curve of the ball into gentle extension, feeling a mild stretch in the abdominals.","Contract your abdominals to curl your ribcage down toward your pelvis, flexing your spine.","Pause briefly at peak contraction while keeping your hips stable on the ball.","Slowly lower your torso back over the ball under control to return to the stretched starting position."],"breathing":"Inhale as you lower back over the ball into extension; exhale forcefully as you crunch upward.","cues":["Pull your ribs to your belt line.","Keep your hips still on the ball.","Do not yank on your neck."],"common_faults":[{"fault":"Thrusting hips upward or rolling the ball with the legs rather than flexing the spine.","correction":"Keep your pelvis and feet planted firmly; isolate the movement to curling your upper torso forward."},{"fault":"Pulling forcefully on the head and neck.","correction":"Rest fingertips lightly behind your head with elbows wide, or cross your hands over your chest."},{"fault":"Limiting range of motion by staying in a perpetual crunch.","correction":"Allow your spine to extend over the curve of the ball at the bottom of each repetition to train the full abdominal range."}],"safety":{"precautions":["Ensure the floor surface provides adequate traction to prevent feet from slipping.","Avoid excessive hyperextension of the lumbar spine if you experience lower back discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Stability Ball Crunch","previous_ids":["oec:ball-crunches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Ball crunches","url":"https://wger.de/en/exercise/165/view-base","license":"CC-BY-SA-4.0","author":"Konsumopfer"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:crunch"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An abdominal crunch performed supine on a stability ball, allowing an extended range of spinal extension and flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Incline Plank With Alternate Floor Touch","kind":"common"},{"text":"Swiss Ball Decline Plank with Toe Tap","kind":"common"},{"text":"Feet-Elevated Stability Ball Plank with Floor Tap","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["abduction","adduction","isometric-stabilization"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","balance"],"movement_patterns":["anti-extension","anti-rotation"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","frontal","transverse"],"contraction":["isometric","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["stability-ball"]]},"external_ids":{"wger":"312"},"id":"oec:stability-ball-decline-plank-with-toe-tap","instructions":{"setup":["Place your hands or forearms flat on the floor directly under your shoulders.","Carefully position both shins or the tops of your feet centered on top of a stability ball.","Establish a rigid decline plank position with your body forming a straight line from your shoulders to your ankles."],"steps":["Brace your midsection firmly and maintain stable shoulder positioning.","Slowly lift one foot off the ball and reach it laterally and downward until your toes lightly tap the floor.","Pause briefly at the touch point without shifting your weight onto that foot.","Return the foot smoothly to the center of the ball.","Repeat the movement with the opposite leg, alternating sides for each repetition."],"breathing":"Maintain controlled, continuous breathing throughout the set without letting your abdominal brace collapse.","cues":["Stay long and rigid","Touch the floor like tapping thin ice","Do not let the hips twist"],"common_faults":[{"fault":"Sagging at the lower back when one leg moves off the ball.","correction":"Squeeze the glutes and actively tuck the pelvis slightly to maintain neutral lumbar alignment."},{"fault":"Excessive pelvic rotation or rocking as the foot reaches for the floor.","correction":"Move at a slower tempo and keep both hip bones pointed squarely toward the floor."},{"fault":"Bearing weight onto the tapping foot rather than keeping the load through the core and supporting limbs.","correction":"Only lightly graze the floor with the toes before immediately lifting the leg back onto the ball."}],"safety":{"precautions":["Ensure the stability ball is properly inflated and positioned on a non-slip surface.","Exit the exercise immediately if you lose balance or feel sharp strain in the lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Stability Ball Decline Plank with Toe Tap","previous_ids":["oec:incline-plank-with-alternate-floor-touch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Incline Plank With Alternate Floor Touch","url":"https://wger.de/en/exercise/312/view-base","license":"CC-BY-SA-3.0","author":"Mahoney"}]},"relations":[{"type":"progression-of","target":"oec:plank"},{"type":"progression-of","target":"oec:high-plank"},{"type":"progression-of","target":"oec:plank-with-leg-lift"}],"setup":{"position":"prone","stance":{"kind":"parallel"}},"status":"active","summary":"An advanced core stability exercise where the feet are elevated on a stability ball in a plank position while alternating legs tap the floor to challenge anti-extension and anti-rotation control."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"ClimbMill","kind":"brand"},{"text":"StairMaster","kind":"brand"},{"text":"StepMill","kind":"brand"},{"text":"Stair Stepper Machine","kind":"common"},{"text":"Revolving Stair Climber","kind":"common"},{"text":"Stair Master","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["climb","gait"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["stair-climber"]]},"external_ids":{"wger":"1449,1548"},"id":"oec:stair-climber","instructions":{"setup":["Step onto the machine's initial step and select your desired speed or training program on the console.","Stand tall with your chest up and rest your hands lightly on the handrails for balance only."],"steps":["As the revolving stairs move downward, place your leading foot flat onto the center of the next oncoming step.","Drive through your heel and midfoot to extend your hip and knee, lifting your body upward.","Alternate legs continuously in a smooth, steady climbing cadence without skipping steps."],"breathing":"Breathe in a relaxed, rhythmic pattern matched to your stepping tempo.","cues":["Stand tall with an upright torso.","Step through the whole foot, not just the toes.","Keep hands light on the rails."],"common_faults":[{"fault":"Leaning heavily onto the handrails and supporting body weight with the arms.","correction":"Rest only your fingertips on the handrails for balance, keeping all body weight over the legs."},{"fault":"Climbing solely on the balls of the feet with heels hanging off the steps.","correction":"Place the entire foot firmly on each step to engage the glutes and prevent excessive calf strain."},{"fault":"Hunching forward at the waist.","correction":"Keep the chest proud, shoulders back, and hips slightly forward in an upright posture."}],"safety":{"precautions":["Begin at a slow speed to find your rhythm before increasing stepping rate.","Keep clear of the base of the machine and locate the emergency stop button prior to starting."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["cadence","speed","calories","heart-rate","resistance-level","rpe"]},{"required":["distance","duration"],"optional":["cadence","speed","calories","heart-rate","resistance-level","rpe"]}],"records":{}},"name":"Stair Climber","previous_ids":["oec:climbmill","oec:stair-master"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: ClimbMill","url":"https://wger.de/en/exercise/1449/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"},{"title":"wger: Stair Master","url":"https://wger.de/en/exercise/1548/view-base","license":"CC-BY-SA-4.0","author":"MisterPinnacle"}]},"setup":{"position":"moving"},"status":"active","summary":"A continuous lower-body aerobic exercise performed on a revolving staircase machine to build cardiovascular endurance and leg strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Wall Biceps Stretch","kind":"common"},{"text":"Wall Biceps Stretch","kind":"common"},{"text":"Standing biceps stretch right","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"brachialis","role":"stretched"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"radioulnar","actions":["supination"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1233"},"id":"oec:standing-biceps-stretch","instructions":{"setup":["Stand upright alongside a flat wall at roughly arm's length.","Reach the arm closest to the wall straight behind you and place your palm flat against the surface at approximately shoulder height, with fingers pointing backward."],"steps":["Fully extend your elbow while keeping your palm anchored firmly to the wall.","Gently rotate your torso and hips away from the wall until you feel a mild stretch through the front of your upper arm and chest.","Maintain tall posture with your shoulder packed down and hold the position for the desired duration.","Slowly turn back toward the wall to release tension before switching to the other side."],"breathing":"Breathe smoothly and deeply throughout the hold, relaxing into the stretch on each exhale without forcing range.","cues":["Keep the shoulder pressed down and away from your ear.","Lock the elbow out gently to bias the biceps tendon.","Turn your torso gradually rather than violently forcing the rotation."],"common_faults":[{"fault":"Allowing the stretched shoulder to shrug upward toward the ear.","correction":"Actively depress and retract the shoulder blade, keeping the neck long."},{"fault":"Bending the elbow during the stretch.","correction":"Keep the arm fully extended to properly target the two-joint biceps muscle."},{"fault":"Over-rotating the torso into joint pain or impingement.","correction":"Rotate only until a comfortable muscular stretch is felt across the biceps and chest."}],"safety":{"precautions":["Avoid aggressive stretching if experiencing anterior shoulder impingement or biceps tendonitis."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Biceps Stretch","previous_ids":["oec:standing-biceps-stretch-right"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing biceps stretch right","url":"https://wger.de/en/exercise/1233/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing unilateral static stretch targeting the biceps brachii, anterior shoulder, and chest using a wall for support."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cable Reverse Fly","kind":"common"},{"text":"Standing Cable Rear Delt Fly","kind":"common"},{"text":"Cable Rear Delt Fly","kind":"common"},{"text":"Cable Rear Delt Raise","kind":"common"},{"text":"Reverse Fly Standing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-posterior","role":"prime-mover"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable"]]},"external_ids":{"wger":"1709"},"id":"oec:standing-cable-reverse-fly","instructions":{"setup":["Set both pulleys on a dual-cable column to roughly chest height without attachments, or with single handles attached.","Stand centered between the pulleys facing the machine.","Reach across your body to grab the left cable with your right hand and the right cable with your left hand, crossing the cables in front of you.","Take a step back to create tension on the cables, standing upright with feet hip-width apart and a slight, fixed bend in your elbows."],"steps":["Initiate the movement by pulling your arms out and back in a wide arc at chest height.","Continue opening your arms until your hands are aligned with your shoulders, focusing on squeezing the rear deltoids.","Pause briefly at peak contraction without arching your lower back.","Slowly return the cables to the crossed starting position in front of your chest under complete control."],"breathing":"Exhale as you pull the cables outward; inhale as you control the cables back to the starting position.","cues":["Lead with the elbows out wide.","Keep a soft bend in the elbows throughout the rep.","Do not shrug your shoulders toward your ears.","Move the arms, not the torso."],"common_faults":[{"fault":"Bending and extending the elbows to turn the movement into a triceps extension or row.","correction":"Lock a slight bend in your elbows and maintain that angle throughout the entire repetition."},{"fault":"Using torso momentum or excessively arching the lower back to pull the weight.","correction":"Brace your core, keep an upright posture, and reduce the weight stack if your torso moves."},{"fault":"Excessive shrugging and upper trapezius dominance.","correction":"Depress the shoulder blades and pull horizontally directly in line with your shoulders."}],"safety":{"precautions":["Do not allow the cables to yank your arms across your body into extreme cross-body stretch under heavy load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":2,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Standing Cable Reverse Fly","previous_ids":["oec:reverse-fly-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Reverse Fly Standing","url":"https://wger.de/en/exercise/1709/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:cable-reverse-fly"},{"type":"substitute-for","target":"oec:cable-rear-delt-fly"},{"type":"substitute-for","target":"oec:machine-reverse-fly"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-reverse-fly"},{"type":"substitute-for","target":"oec:band-pull-apart"},{"type":"substitute-for","target":"oec:dumbbell-seated-rear-delt-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing cable isolation exercise that targets the posterior deltoids and upper back musculature through horizontal shoulder abduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Double Leg Calf Raise","kind":"common"},{"text":"Standing Heel Raise","kind":"common"},{"text":"Double Leg Heel Raise","kind":"common"},{"text":"Bodyweight Calf Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"tibialis-posterior","role":"synergist"},{"muscle":"peroneals","role":"synergist"},{"muscle":"foot-intrinsics","role":"stabilizer"}],"joints":[{"joint":"ankle","actions":["plantarflexion"]},{"joint":"toes","actions":["extension"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1243"},"id":"oec:standing-calf-raise","instructions":{"setup":["Stand tall with your feet hip-width apart and toes pointing straight ahead.","Keep your knees straight but unlocked, with your hands resting on your hips or gently against a wall for balance."],"steps":["Press through the balls of both feet and lift your heels as high as possible.","Pause for a moment at the peak contraction while keeping your weight evenly distributed across the base of your toes.","Lower your heels with control back to the floor until they lightly touch down."],"breathing":"Exhale as you press onto your toes and inhale as you lower back to the starting position.","cues":["Push straight up through the big toes.","Squeeze the calves hard at the top.","Control the descent; do not drop."],"common_faults":[{"fault":"Rolling onto the outer edges of the feet.","correction":"Distribute your pressure evenly across the metatarsal heads, specifically driving through the ball of the big toe."},{"fault":"Bending the knees to bounce or generate momentum.","correction":"Keep the knees extended throughout the set to isolate the triceps surae."},{"fault":"Rushing through reps without a full range of motion.","correction":"Achieve full plantarflexion at the top with a brief pause, and lower slowly under tension."}],"safety":{"precautions":["Place fingertips lightly against a wall or sturdy object if balance is compromised."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Standing Calf Raise","previous_ids":["oec:double-leg-calf-raise"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Double Leg Calf Raise","url":"https://wger.de/en/exercise/1243/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"relations":[{"type":"regression-of","target":"oec:single-leg-standing-calf-raise"},{"type":"regression-of","target":"oec:machine-standing-calf-raise"},{"type":"regression-of","target":"oec:dumbbell-standing-calf-raise"},{"type":"substitute-for","target":"oec:machine-standing-calf-raise"},{"type":"substitute-for","target":"oec:dumbbell-standing-calf-raise"},{"type":"progression-of","target":"oec:resistance-band-plantarflexion"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A fundamental bodyweight movement that strengthens the gastrocnemius and soleus by raising the heels off the ground."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Gastrocnemius Stretch","kind":"common"},{"text":"Wall Calf Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"soleus","role":"stretched"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["wall","chair"],"required":[]},"external_ids":{"wger":"1239"},"id":"oec:standing-calf-stretch","instructions":{"setup":["Stand facing a wall or sturdy support roughly arm's length away.","Place your hands on the wall at shoulder height for support.","Step one leg straight back into a staggered stance, keeping both feet pointed directly forward."],"steps":["Keep the rear leg completely straight with the heel pressed firmly flat into the floor.","Bend your front knee and gently shift your hips forward until you feel a moderate stretch in the upper calf of the back leg.","Hold the position steadily without bouncing for the desired duration, then switch legs."],"breathing":"Breathe smoothly and deeply throughout the hold, relaxing into the stretch on each exhale.","cues":["Drive the back heel into the floor","Keep back knee locked straight","Toes pointing forward"],"common_faults":[{"fault":"Allowing the back heel to lift off the ground.","correction":"Shorten your stance slightly so the rear heel remains firmly anchored to the floor."},{"fault":"Turning the back foot outward.","correction":"Keep both feet aligned pointing straight ahead to target the calf evenly."},{"fault":"Bending the rear knee.","correction":"Keep the back knee fully extended to place the stretch primarily on the gastrocnemius."}],"safety":{"precautions":["Stretch to a point of gentle tension, not sharp pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Calf Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Calf Stretch","url":"https://wger.de/en/exercise/1239/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"}]},"setup":{"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A static lower-leg stretch performed in a staggered stance, targeting the gastrocnemius and Achilles tendon."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Cross-Leg Hamstring Stretch","kind":"common"},{"text":"Crossbody Hamstring Stretch","kind":"common"},{"text":"Crossed-Leg Forward Fold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-femoris","role":"stretched"},{"muscle":"semitendinosus","role":"stretched"},{"muscle":"semimembranosus","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","adduction"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","hinge"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["yoga-block","mat"],"required":[]},"external_ids":{"wger":"1400"},"id":"oec:standing-cross-legged-hamstring-stretch","instructions":{"setup":["Stand upright with your feet hip-width apart.","Cross one foot over and behind the other, planting both feet flat on the floor with toes pointing forward.","Keep the rear leg straight while allowing a soft, slight bend in the front knee."],"steps":["Hinge at your hips and slowly lower your torso toward your knees.","Reach your hands toward the floor, your shins, or a yoga block until you feel a gentle to moderate stretch along the posterior thigh and outer hip of the back leg.","Hold the position statically, maintaining balanced weight distribution across both feet.","Slowly engage your glutes and roll or hinge back up to the starting position, then switch sides."],"breathing":"Breathe smoothly and deeply throughout the hold, using each exhalation to relax deeper into the stretch without forcing range.","cues":["Hinge from the hips before rounding","Keep the back heel grounded","Relax your neck and shoulders"],"common_faults":[{"fault":"Bending the rear knee, which reduces tension on the targeted hamstring.","correction":"Keep the back leg fully straight while keeping its heel firmly pressed into the floor."},{"fault":"Bouncing or using momentum to force the reach deeper.","correction":"Ease into a comfortable stretch threshold and maintain a steady, static hold."}],"safety":{"precautions":["Perform near a wall or sturdy surface if balance is unstable while folding forward."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Cross-Legged Hamstring Stretch","previous_ids":["oec:crossbody-hamstring-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crossbody Hamstring Stretch","url":"https://wger.de/en/exercise/1400/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"staggered","width":"narrow"}},"status":"active","summary":"A standing flexibility exercise that stretches the hamstrings, glutes, and lateral hip of the rear leg by folding forward with crossed legs."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Elevated Hamstring Stretch","kind":"common"},{"text":"Barre Hamstring Stretch","kind":"common"},{"text":"Bench Hamstring Stretch","kind":"common"},{"text":"90/90 Hamstring Stretch","kind":"common"},{"text":"90/90 Hamstring / Barre-Style Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility"],"movement_patterns":["stretch","hinge"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["bench","plyo-box","step","chair"]]},"external_ids":{"wger":"2615,2648"},"id":"oec:standing-elevated-hamstring-stretch","instructions":{"setup":["Stand tall facing a sturdy bench, box, or railing set roughly between knee and hip height.","Place the heel of the target leg onto the platform with the knee extended and toes pointing upward.","Ensure the standing leg is straight, firmly planted, and both hip points are squared forward toward the elevated foot."],"steps":["Engage your torso and hinge forward at the hips while keeping your spine neutral.","Lean forward until you feel a comfortable stretch along the back of the elevated thigh.","Hold the position steadily for the desired time without bouncing.","Gently ease back upright, lower the leg to the floor, and repeat on the opposite side."],"breathing":"Breathe smoothly and deeply throughout the hold, using each exhalation to relax deeper into the stretch.","cues":["Hinge from the hips, not the lower back","Keep both hip bones facing straight forward","Pull the toes back toward the shin to intensify the line of tension"],"common_faults":[{"fault":"Rounding the lower back to reach forward.","correction":"Maintain a flat back and push your hips backward rather than trying to touch your forehead to your knee."},{"fault":"Rotating the hips open away from the elevated leg.","correction":"Square your pelvis so both hip bones point straight ahead toward the platform."},{"fault":"Using an elevation that is excessively high, forcing hip compensation.","correction":"Choose a lower step or bench that allows your pelvis to remain level and upright."}],"safety":{"precautions":["Never aggressively bounce or force a range of motion that causes sharp pain or joint irritation behind the knee."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Standing Elevated Hamstring Stretch","previous_ids":["oec:elevated-hamstring-stretch","oec:90-90-hamstring-barre-style-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Elevated Hamstring Stretch","url":"https://wger.de/en/exercise/2615/view-base","license":"CC-BY-SA-4.0"},{"title":"wger: 90/90 Hamstring / Barre-Style Stretch","url":"https://wger.de/en/exercise/2648/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"standing","stance":{"kind":"single-leg"}},"status":"active","summary":"A standing static stretch performed by resting one heel on an elevated surface and hinging forward at the hips to target the hamstrings."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Side Leg Raise","kind":"common"},{"text":"Standing Leg Abduction","kind":"common"},{"text":"Standing Hip Abductor Raise","kind":"common"},{"text":"Abduction while standing","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","mobility","balance"],"movement_patterns":["isolation-hip-abduction","balance"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall","chair","mini-band","ankle-weight"],"required":[]},"external_ids":{"wger":"1096"},"id":"oec:standing-hip-abduction","instructions":{"setup":["Stand tall with feet hip-width apart and your core braced.","Place your hands on your hips, or lightly touch a wall or chair for balance if needed.","Shift your weight onto the supporting leg while maintaining a soft, unlocked knee."],"steps":["Lift the non-weight-bearing leg straight out to the side away from your midline, keeping your toes pointed forward.","Pause for a brief moment at peak hip abduction without allowing your torso to tilt.","Lower the leg smoothly back toward the starting position under control.","Complete the prescribed repetitions, then switch and perform the movement on the opposite side."],"breathing":"Exhale as you raise the leg out to the side; inhale as you return it to the start.","cues":["Lead with your heel","Keep your pelvis level","Stand tall without leaning"],"common_faults":[{"fault":"Leaning the torso sideways to compensate for limited hip mobility.","correction":"Keep your spine upright and only lift the leg as high as hip active range allows."},{"fault":"Externally rotating the foot so the toes point upward, shifting tension onto the hip flexors.","correction":"Keep your foot neutral or slightly internally rotated so the toes point straight ahead or slightly inward."}],"safety":{"precautions":["Hold onto a sturdy surface like a wall or chair if balance is compromised."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Standing Hip Abduction","previous_ids":["oec:abduction-while-standing"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Abduction while standing","url":"https://wger.de/en/exercise/1096/view-base","license":"CC-BY-SA-4.0","author":"tregga"}]},"relations":[{"type":"substitute-for","target":"oec:machine-hip-abduction"},{"type":"substitute-for","target":"oec:side-lying-hip-abduction"},{"type":"variation-of","target":"oec:side-lying-hip-abduction"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg","width":"hip"}},"status":"active","summary":"A bodyweight exercise that strengthens the hip abductors and challenges single-leg stability by raising one leg out to the side."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip Circle","kind":"common"},{"text":"Hip Circles","kind":"common"},{"text":"Standing Pelvic Circle","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"adductors","role":"stretched"}],"joints":[{"joint":"hip","actions":["circumduction"]},{"joint":"lumbar-spine","actions":["circumduction"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1862"},"id":"oec:standing-hip-circle","instructions":{"setup":["Stand tall with your feet placed shoulder-width apart and your hands resting on your hips.","Keep a soft, slight bend in your knees to allow smooth movement through the pelvis."],"steps":["Shift your hips forward, then sweep them smoothly out to one side, backward, and around to the other side.","Trace continuous, controlled circular motions for the desired number of repetitions.","Pause, reverse direction, and perform an equal number of circles on the opposite side."],"breathing":"Breathe smoothly and rhythmically without holding your breath throughout the circles.","cues":["Draw a wide circle with your belt line.","Keep your torso upright and relaxed.","Soft knees, smooth circles."],"common_faults":[{"fault":"Swinging the upper torso excessively instead of moving the hips.","correction":"Keep your chest relatively tall and focus movement on rotating the pelvis and hips."},{"fault":"Locking out the knees completely.","correction":"Maintain a soft knee bend so the hips can move through their full, comfortable range."}],"safety":{"precautions":["Stay within a comfortable range of motion and avoid forcing deep hip pinching or lower-back hyperextension."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Standing Hip Circle","previous_ids":["oec:hip-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip Circles","url":"https://wger.de/en/exercise/1862/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic standing mobility drill in which the hips rotate in circular motions to warm up and mobilize the pelvic and hip musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Arm Raises (T/Y/I)","kind":"common"},{"text":"Standing T-Y-I Raise","kind":"common"},{"text":"Standing Y-T-I Raise","kind":"common"},{"text":"Standing I-Y-T Drill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"supraspinatus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","flexion","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","retraction","elevation","depression"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","calisthenics"],"movement_patterns":["isolation-shoulder-raise","mobility-drill"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["dumbbell"],"required":[]},"external_ids":{"wger":"1606"},"id":"oec:standing-i-y-t-raise","instructions":{"setup":["Stand tall with feet hip-width apart and knees soft.","Brace your core, draw your ribs down, and let your arms hang naturally at your sides with thumbs pointing forward."],"steps":["Raise both arms directly forward and overhead into an 'I' position until fully elevated, then lower with control to your sides.","Raise both arms at roughly a 45-degree angle from your torso into a 'Y' position with thumbs pointing up and back, then lower smoothly.","Raise both arms directly out to the sides into a 'T' position until parallel with the floor, squeezing your shoulder blades together, then return to the starting position."],"breathing":"Inhale as you raise your arms in each direction to support thoracic extension, and exhale as you lower them.","cues":["Lead with your thumbs.","Keep shoulders down away from your ears.","Do not arch your lower back."],"common_faults":[{"fault":"Hyperextending the lumbar spine to gain overhead range of motion.","correction":"Keep your abdominals braced and ribcage pulled down throughout all three positions."},{"fault":"Shrugging the upper traps excessively during the raises.","correction":"Focus on depressing your scapulae and lifting via mid and lower trap activation rather than shrugging."}],"safety":{"precautions":["Move through a pain-free range of motion if you experience shoulder impingement."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Standing I-Y-T Raise","previous_ids":["oec:arm-raises-t-y-i"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Arm Raises (T/Y/I)","url":"https://wger.de/en/exercise/1606/view-base","license":"CC-BY-SA-4.0","author":"WiNNiE"}]},"relations":[{"type":"regression-of","target":"oec:bent-over-ytwl"},{"type":"regression-of","target":"oec:prone-y-t-w-raise"},{"type":"regression-of","target":"oec:prone-ytw-raise"},{"type":"substitute-for","target":"oec:prone-ytw-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight shoulder and postural mobility exercise combining overhead, diagonal, and lateral arm raises."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Iliotibial Band Stretch","kind":"common"},{"text":"Standing Cross-Legged ITB Stretch","kind":"common"},{"text":"Standing TFL Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tensor-fasciae-latae","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"obliques","role":"stretched"}],"joints":[{"joint":"hip","actions":["adduction"]},{"joint":"lumbar-spine","actions":["lateral-flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1875"},"id":"oec:standing-it-band-stretch","instructions":{"setup":["Stand tall with feet hip-width apart, optionally placing one hand on a wall or sturdy object for balance.","Cross the target leg behind your front leg, resting its foot flat or slightly on its outer edge."],"steps":["Push your target hip outward away from the front foot, driving your pelvis into lateral adduction.","Reach the arm on the target side up and over your head toward the opposite side, gently curving your torso.","Hold the position for the prescribed duration while maintaining a steady stretch along the outer hip and thigh.","Carefully return to an upright standing position and repeat on the opposite side."],"breathing":"Breathe smoothly and deeply, relaxing deeper into the hip adduction on each exhale.","cues":["Push the back hip out","Keep both feet grounded","Reach tall and bend sideways"],"common_faults":[{"fault":"Rotating the hips or shoulders forward rather than staying in the frontal plane.","correction":"Keep your pelvis and chest facing squarely forward throughout the stretch."},{"fault":"Bending forward at the waist instead of side-bending.","correction":"Focus on driving the hip out laterally and laterally flexing the spine rather than flexing forward."}],"safety":{"precautions":["Use a wall for balance if you feel unsteady while your feet are crossed."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing IT Band Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing IT Band Stretch","url":"https://wger.de/en/exercise/1875/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"standing","stance":{"kind":"staggered"}},"status":"active","summary":"A standing lateral hip stretch targeting the tensor fasciae latae and gluteal complex by crossing the legs and shifting the pelvis sideways."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide-Stance Good Morning","kind":"common"},{"text":"Bodyweight Wide-Stance Good Morning","kind":"common"},{"text":"Straddle Good Morning","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility","calisthenics","strength"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","eccentric-emphasis"],"level":"intermediate"},"equipment":{"optional":["weight-plate","dumbbell"],"required":[]},"external_ids":{"wger":"1397"},"id":"oec:standing-pancake-good-morning","instructions":{"setup":["Stand tall with feet set in a wide straddle, significantly wider than shoulder width.","Turn your toes forward or slightly angled outward according to hip comfort.","Interlock your fingers lightly behind your head with elbows flared wide, or cross your arms over your chest.","Brace your core and keep the knees straight but not hyperextended."],"steps":["Hinge at your hips, pushing your pelvis back while lowering your torso forward.","Maintain a flat, neutral spine and keep your chest open as you descend.","Lower as far as your hamstring and adductor flexibility allows without rounding your lower back.","Pause briefly at the bottom of the stretch, then drive your hips forward to return to the upright starting position."],"breathing":"Inhale as you hinge forward and lower your torso; exhale as you extend your hips back to the starting standing position.","cues":["Push the hips back like shutting a door.","Keep the chest proud and spine long.","Knees stay firm and straight throughout."],"common_faults":[{"fault":"Rounding the lumbar spine to reach lower.","correction":"Limit your range of motion to only what your hips and hamstrings allow while maintaining a completely flat back."},{"fault":"Bending the knees excessively into a squat.","correction":"Keep knees soft but extended so the movement remains a pure hip hinge."},{"fault":"Pulling forward on the neck with the hands.","correction":"Keep fingertips light against the back of the head and pull elbows back to encourage thoracic extension."}],"safety":{"precautions":["Warm up the adductors and hamstrings thoroughly before attempting deep ranges of motion."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Standing Pancake Good Morning","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Pancake Good Morning","url":"https://wger.de/en/exercise/1397/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A wide-stance hip hinge performed to build active flexibility and eccentric strength in the hamstrings, adductors, and posterior chain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Pancake","kind":"common"},{"text":"Standing Straddle Forward Bend","kind":"common"},{"text":"Wide-Stance Forward Fold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"gracilis","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"quadriceps","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","abduction"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility","calisthenics","yoga"],"movement_patterns":["stretch","hinge"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["yoga-block","mat"],"required":[]},"external_ids":{"wger":"1396"},"id":"oec:standing-pancake-stretch","instructions":{"setup":["Stand tall with feet set in a wide straddle, roughly three to four feet apart or as wide as comfortably possible.","Turn the feet parallel or slightly pigeon-toed, engage the quadriceps to lock the knees, and place your hands on your hips."],"steps":["Hinge forward at the hips, pushing the pelvis backward while maintaining a neutral, elongated spine.","Lower your torso toward the floor, bringing your hands down to support yourself on blocks or the ground between your feet.","Allow the pelvis to rotate forward anteriorly to deepen the stretch across the hamstrings and groin.","Hold the bottom position for the prescribed duration while maintaining active quadriceps engagement and steady breathing.","Engage the glutes and hamstrings to hinge back up smoothly to the starting standing position."],"breathing":"Inhale to lengthen the spine before hinging; exhale slowly to sink deeper into the stretch and breathe rhythmically throughout the hold.","cues":["Hinge at the hips, do not round the lower back.","Keep the quads tight to protect the hamstrings.","Send the sit bones toward the ceiling."],"common_faults":[{"fault":"Excessively rounding the lumbar spine instead of pivoting at the pelvis.","correction":"Focus on pushing the hips back and anteriorly tilting the pelvis, using yoga blocks under the hands if needed to maintain a flat back."},{"fault":"Bending the knees to bypass the stretch.","correction":"Actively contract the quadriceps to keep the legs straight and decrease the stance width if flexibility is insufficient."}],"safety":{"precautions":["Avoid bouncing or aggressively pulling into the stretch; ease into the end range gradually.","Ensure the floor surface offers good grip to prevent your feet from sliding outward unexpectedly."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Pancake Stretch","previous_ids":["oec:standing-pancake"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Pancake","url":"https://wger.de/en/exercise/1396/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A standing straddle forward fold that deeply stretches the hamstrings and adductors while hinging at the hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Quad Stretch","kind":"common"},{"text":"Quad Stretch","kind":"common"},{"text":"Flamingo Stretch","kind":"common"},{"text":"Quadriceps Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-femoris","role":"stretched"},{"muscle":"vastus-lateralis","role":"stretched"},{"muscle":"vastus-medialis","role":"stretched"},{"muscle":"vastus-intermedius","role":"stretched"},{"muscle":"iliopsoas","role":"stretched"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"knee","actions":["flexion"]},{"joint":"hip","actions":["extension","isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["wall","chair","strap"],"required":[]},"external_ids":{"wger":"1873,2687"},"id":"oec:standing-quadriceps-stretch","instructions":{"setup":["Stand tall with feet hip-width apart and an upright posture.","If needed for balance, place one hand against a wall, sturdy chair, or support rail."],"steps":["Shift your weight onto the supporting leg with a soft, unlocked knee.","Bend the opposite knee, bringing your heel up toward your glute.","Reach back with the hand on the same side and grasp the front of your ankle or top of your foot.","Gently draw the heel closer to your buttocks while keeping your knees aligned next to each other.","Slightly tuck your pelvis under to deepen the stretch along the front of the thigh.","Hold for the desired duration, then gently release the foot back to the floor and switch sides."],"breathing":"Breathe smoothly and deeply throughout the hold, avoiding holding your breath.","cues":["Keep knees glued together.","Tuck the tailbone slightly.","Stand tall through the crown of the head."],"common_faults":[{"fault":"Allowing the stretched knee to drift out to the side or forward.","correction":"Keep both thighs parallel and the knees close together throughout the stretch."},{"fault":"Arching the lower back excessively to bring the heel closer.","correction":"Engage the abdominals and tuck the pelvis slightly under to isolate the stretch to the anterior thigh."},{"fault":"Violently yanking on the foot or ankle.","correction":"Apply smooth, progressive tension and stop at a comfortable stretch."}],"safety":{"precautions":["Use a wall or sturdy object for balance if prone to wobbling.","Use a strap or towel looped around the foot if ankle mobility or knee flexion is limited."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Quadriceps Stretch","previous_ids":["oec:quad-stretch","oec:quadriceps-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Quad Stretch","url":"https://wger.de/en/exercise/1873/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"},{"title":"wger: Quadriceps Stretch","url":"https://wger.de/en/exercise/2687/view-base","license":"CC-BY-SA-4.0","author":"tobias08"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral standing flexibility exercise that stretches the anterior thigh muscles by pulling the heel toward the glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Roll Down","kind":"common"},{"text":"Pilates Roll-Down","kind":"common"},{"text":"Spinal Roll-Down","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"hamstrings","role":"stretched"}],"joints":[{"joint":"cervical-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","pilates","flexibility"],"movement_patterns":["spinal-flexion","mobility-drill","stretch"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1399"},"id":"oec:standing-roll-down","instructions":{"setup":["Stand tall with your feet hip-width apart and parallel.","Unlock your knees with a soft micro-bend and let your arms hang relaxed at your sides.","Lengthen through the crown of your head and gently engage your core."],"steps":["Drop your chin toward your chest and begin rolling forward, articulating one vertebra at a time through your cervical spine.","Continue curling down sequentially through your upper, middle, and lower back, letting your arms and head dangle freely.","Allow your hips to hinge slightly as your hands reach toward the floor, feeling a gentle stretch along your posterior chain.","Pause briefly at the bottom of the movement, taking a calm breath.","Draw your navel toward your spine, squeeze your glutes lightly, and slowly unroll your spine from bottom to top until returning to the upright starting position."],"breathing":"Exhale as you roll down vertebrae by vertebrae, inhale and pause at the bottom, then exhale as you rebuild and roll back up to standing.","cues":["Peel down one vertebra at a time","Let your head hang like a heavy weight","Keep the knees soft, not locked","Stack the spine from bottom to top"],"common_faults":[{"fault":"Hinging at the hips with a flat back instead of curving the spine","correction":"Focus on rounding sequentially through the neck and upper back first, curling inward like a rolling wave."},{"fault":"Locking the knees out completely","correction":"Maintain a soft bend at the knees to alleviate excessive strain on the lower back and hamstring origins."},{"fault":"Carrying tension in the shoulders or neck","correction":"Consciously relax your neck and shoulders, allowing gravity to pull your head and arms down."}],"safety":{"precautions":["Avoid forced spinal flexion if experiencing acute lumbar disc herniation, severe osteoporosis, or radiating sciatic pain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","tempo"]}],"records":{},"reps_counted":"total"},"name":"Standing Roll-Down","previous_ids":["oec:roll-down"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Roll Down","url":"https://wger.de/en/exercise/1399/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing mobility exercise that gently articulates the spine into full flexion and back up to improve spinal flexibility and hamstring range of motion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Oblique Crunch","kind":"common"},{"text":"Bodyweight Standing Side Bend","kind":"common"},{"text":"Standing Side Bend","kind":"common"},{"text":"Standing Side Crunches","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["lateral-flexion"]},{"joint":"thoracic-spine","actions":["lateral-flexion"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["lateral-flexion"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1426"},"id":"oec:standing-side-crunch","instructions":{"setup":["Stand tall with feet shoulder-width apart and knees slightly unlocked.","Place your fingertips lightly behind your ears or head with elbows pointing straight out to the sides.","Brace your core and align your hips directly beneath your shoulders."],"steps":["Initiate the movement by laterally flexing your spine to one side, bringing your elbow down toward your hip.","Contract the obliques firmly at the bottom of the range without letting your torso rotate forward or backward.","Reverse the movement with control, using the working obliques to pull your torso back to the upright starting position.","Complete the prescribed repetitions on one side before switching, or alternate sides evenly."],"breathing":"Exhale as you crunch down to the side; inhale as you return to the tall standing position.","cues":["Move between two panes of glass","Shorten the space between your ribs and hip","Keep your hips square and stationary"],"common_faults":[{"fault":"Twisting or rounding the shoulders forward during the crunch.","correction":"Stay strictly in the frontal plane by keeping your chest proud and elbows pointed wide."},{"fault":"Shifting the hips laterally to create the illusion of a deeper bend.","correction":"Anchor your pelvis in place and ensure all movement comes from flexing the spine."},{"fault":"Yanking on the neck with the hands.","correction":"Rest fingertips lightly against your head and generate all movement through your core musculature."}],"safety":{"precautions":["Avoid rapid, jerky lateral bending, especially if you have a history of lumbar spine disc pathology."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Standing Side Crunch","previous_ids":["oec:standing-side-crunches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Side Crunches","url":"https://wger.de/en/exercise/1426/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"substitute-for","target":"oec:alternating-heel-touch"},{"type":"substitute-for","target":"oec:dumbbell-side-bend"},{"type":"regression-of","target":"oec:dumbbell-side-bend"},{"type":"regression-of","target":"oec:side-plank-hip-dip"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing bodyweight core exercise that targets the obliques and lateral trunk flexors through controlled spinal lateral flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Stretch","kind":"common"},{"text":"Standing Side Bend Stretch","kind":"common"},{"text":"Standing Lateral Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"stretched"},{"muscle":"quadratus-lumborum","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["lateral-flexion"]},{"joint":"lumbar-spine","actions":["lateral-flexion"]},{"joint":"glenohumeral","actions":["flexion","abduction"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","lateral-flexion"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["frontal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1861"},"id":"oec:standing-side-stretch","instructions":{"setup":["Stand upright with your feet hip-width apart and arms resting at your sides.","Engage your core lightly and keep your pelvis neutral with weight balanced evenly between both feet."],"steps":["Reach one arm straight overhead toward the ceiling, keeping the shoulder relaxed and down.","Inhale to lengthen through your spine, then exhale as you gently bend your torso sideways toward the opposite side.","Hold the position at a comfortable stretch point along the flank of your body.","Engage your core to return smoothly to an upright posture, lower your arm, and repeat on the other side."],"breathing":"Inhale to find length through your spine and exhale as you ease into the side bend, maintaining slow and steady breathing throughout the hold.","cues":["Reach up before reaching over","Keep your chest facing forward","Ground both feet firmly"],"common_faults":[{"fault":"Rotating the shoulders or chest forward during the bend","correction":"Stay strictly in the frontal plane, keeping your chest open and square to the front wall."},{"fault":"Shifting the hips excessively to the opposite side to fake range of motion","correction":"Keep your pelvis relatively stable and initiate the movement by articulating through the spine."}],"safety":{"precautions":["Avoid aggressive or bouncy movements into the stretch, especially if you have a history of lumbar disc irritation."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Side Stretch","previous_ids":["oec:side-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Side stretch","url":"https://wger.de/en/exercise/1861/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing flexibility exercise that elongates the lateral trunk, targeting the obliques, quadratus lumborum, and latissimus dorsi through gentle lateral flexion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Bent-Knee Calf Stretch","kind":"common"},{"text":"Wall Soleus Stretch","kind":"common"},{"text":"Soleus / Achilles Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"stretched"},{"muscle":"tibialis-posterior","role":"stretched"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"level":"beginner"},"equipment":{"optional":["wall","chair"],"required":[]},"external_ids":{"wger":"1240,2650"},"id":"oec:standing-soleus-stretch","instructions":{"setup":["Stand facing a wall or sturdy support, placing your hands against it at shoulder height for balance.","Step one foot back into a staggered stance, keeping both feet pointed straight ahead."],"steps":["Bend both knees slightly, shifting your weight down and slightly back into the rear leg.","Keep the rear heel firmly planted on the floor as you sink your hips down and drive the rear knee forward over the toes.","Hold the stretch in the lower calf and Achilles region of the back leg for the target duration, then switch sides."],"breathing":"Breathe smoothly and deeply throughout the hold, relaxing into the stretch on each exhale.","cues":["Keep the back heel glued to the floor","Bend both knees","Sink hips straight down"],"common_faults":[{"fault":"Straightening the back knee","correction":"Keep the back knee bent to bias the soleus rather than the gastrocnemius."},{"fault":"Lifting the back heel off the floor","correction":"Shorten your stance so your heel remains completely in contact with the ground throughout the stretch."},{"fault":"Turning the back foot outward","correction":"Point both feet directly forward to ensure the stretch acts evenly across the calf."}],"safety":{"precautions":["Do not bounce or force end-range dorsiflexion if you experience sharp pain in the Achilles tendon or ankle joint."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Standing Soleus Stretch","previous_ids":["oec:soleus-achilles-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Soleus Stretch","url":"https://wger.de/en/exercise/1240/view-base","license":"CC-BY-SA-4.0","author":"erikocobra"},{"title":"wger: Soleus / Achilles Stretch","url":"https://wger.de/en/exercise/2650/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"split-stance","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A standing calf stretch performed with a bent knee to isolate the deeper soleus muscle and Achilles tendon."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Frankenstein Kick","kind":"common"},{"text":"Toy Soldier","kind":"common"},{"text":"Hamstring Kick","kind":"common"},{"text":"Straight-Leg March","kind":"common"},{"text":"Hamstring Kicks","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"hamstrings","role":"stretched"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill","stretch"],"mechanics":"not-applicable","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1387"},"id":"oec:standing-straight-leg-kick","instructions":{"setup":["Stand tall with feet hip-width apart and your posture upright.","Extend your arms straight out in front of your chest at shoulder height, palms facing down."],"steps":["Keeping your torso upright and core engaged, kick one leg straight out in front of you toward your opposite hand.","Keep the kicking knee extended and your toes dorsiflexed toward your shin until you feel a dynamic stretch through the hamstring.","Lower the leg back to the floor under control.","Repeat the movement with the opposite leg."],"breathing":"Exhale as you kick your leg upward and inhale as you lower your foot back to the ground.","cues":["Stay tall through the torso","Kick with control, not momentum","Toes up to your shin"],"common_faults":[{"fault":"Rounding the lower back and reaching the chest forward to touch the foot.","correction":"Keep the spine neutral and bring the leg to the hand, not the hand or chest to the leg."},{"fault":"Bending the kicking knee excessively.","correction":"Maintain a soft but extended knee to ensure the stretch reaches the hamstring belly."}],"safety":{"precautions":["Increase kicking height progressively as your hamstrings warm up rather than forcing maximal range of motion immediately."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Standing Straight-Leg Kick","previous_ids":["oec:hamstring-kicks"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hamstring Kicks","url":"https://wger.de/en/exercise/1387/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"relations":[{"type":"substitute-for","target":"oec:front-to-back-leg-swing"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic warmup movement where one leg is kicked straight forward toward an extended hand to dynamically stretch the hamstrings and activate the hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Toe Touch","kind":"common"},{"text":"Standing Forward Bend","kind":"common"},{"text":"Standing Forward Fold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"hamstrings","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","hinge"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["yoga-block","mat"],"required":[]},"external_ids":{"wger":"1390"},"id":"oec:standing-toe-touch","instructions":{"setup":["Stand tall with feet hip-width or slightly narrower and parallel to each other.","Keep a soft, micro-bend in the knees rather than hyperextending them.","Engage your core lightly and let your arms relax at your sides."],"steps":["Inhale to lengthen the spine, then exhale as you hinge forward at the hips, leading with the chest.","Allow your torso to fold over your legs, letting your arms, neck, and head hang relaxed toward the floor.","Reach your fingertips toward your shins, toes, or the floor, depending on your current flexibility.","Hold the position at a comfortable stretch point without bouncing.","To exit, soften your knees slightly, engage your glutes, and slowly unroll your spine back up to a standing position."],"breathing":"Breathe deeply and rhythmically, using each exhalation to sink slightly deeper into the stretch without forcing it.","cues":["Hinge at the hips first","Keep a micro-bend in the knees","Relax your head and neck","Breathe into the back of your legs"],"common_faults":[{"fault":"Hyperextending or locking out the knees aggressively.","correction":"Maintain a soft micro-bend in the knees to protect the joint capsules and shift tension to the muscle bellies."},{"fault":"Bouncing dynamically to force your hands to touch the floor.","correction":"Hold a steady, static stretch and allow tension to release gradually through breathing."},{"fault":"Bending entirely from the lower back without hinging at the pelvis.","correction":"Push the hips backward as you initiate the descent so the movement is driven by hip flexion."}],"safety":{"precautions":["Individuals with active lumbar disc herniations should avoid deep spinal flexion and instead maintain a flatter back while hinging."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Toe Touch","previous_ids":["oec:toe-touch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Toe Touch","url":"https://wger.de/en/exercise/1390/view-base","license":"CC-BY-SA-4.0","author":"captive0592"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A fundamental posterior chain stretch performed by hinging at the hips and reaching toward the feet while standing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Torso Twist","kind":"common"},{"text":"Standing Trunk Twist","kind":"common"},{"text":"Standing Trunk Rotation","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["rotation","isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","calisthenics"],"movement_patterns":["rotation","mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1377"},"id":"oec:standing-torso-twist","instructions":{"setup":["Stand tall with feet shoulder-width apart, knees slightly soft, and pelvis facing forward.","Bend your elbows and hold your hands at chest height or across your shoulders."],"steps":["Rotate your torso smoothly to one side, initiating the movement through your ribs and thoracic spine.","Pause briefly at the comfortable end of your active range of motion while keeping your hips relatively square.","Rotate back through the center and smoothly twist to the opposite side."],"breathing":"Maintain a steady, rhythmic breathing pattern, exhaling as you reach maximum rotation on each side.","cues":["Twist from the ribs, not the knees","Keep hips facing forward","Move with control, don't whip"],"common_faults":[{"fault":"Swiveling the hips and knees aggressively, transferring rotational torque into the knee joints.","correction":"Anchor your feet firmly and keep the pelvis relatively steady, focusing rotation in the mid-back and core."},{"fault":"Using uncontrolled momentum or ballistic whipping motions.","correction":"Control the rotation actively with your abdominal musculature through a smooth, deliberate arc."}],"safety":{"precautions":["Avoid aggressive over-rotation if experiencing acute lumbar spine irritation or disc issues."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Standing Torso Twist","previous_ids":["oec:torso-twist"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Torso Twist","url":"https://wger.de/en/exercise/1377/view-base","license":"CC-BY-SA-4.0","author":"brucem"}]},"relations":[{"type":"variation-of","target":"oec:seated-thoracic-rotation"},{"type":"substitute-for","target":"oec:half-kneeling-thoracic-rotation"},{"type":"substitute-for","target":"oec:quadruped-thoracic-rotation"},{"type":"substitute-for","target":"oec:seated-thoracic-rotation"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A dynamic bodyweight exercise and warm-up drill that rotates the upper body through the thoracic spine while stabilizing the pelvis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Torso Rotation Stretch","kind":"common"},{"text":"Standing Torso Twist Stretch","kind":"common"},{"text":"Standing Spinal Twist Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"stretched"},{"muscle":"internal-oblique","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["rotation"]},{"joint":"cervical-spine","actions":["rotation"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","rotation"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1451"},"id":"oec:standing-trunk-rotation-stretch","instructions":{"setup":["Stand tall with your feet shoulder-width apart and your toes pointing forward.","Place your hands on your hips, or bring your arms across your chest with your elbows bent."],"steps":["Inhale to lengthen your spine, standing as tall as possible.","Exhale and slowly rotate your torso to one side, turning through your ribcage while keeping your hips facing forward as much as possible.","Allow your head to follow the line of your chest into the twist.","Hold the stretch at a comfortable end-range for the desired duration, breathing smoothly.","Slowly unwind back to the center and repeat on the opposite side."],"breathing":"Inhale to lengthen the spine tall, and exhale gently to settle deeper into the rotation without forcing the range.","cues":["Twist from the ribs, not just the hips.","Keep both feet flat and grounded.","Lengthen upward before rotating."],"common_faults":[{"fault":"Over-rotating through the pelvis and knees rather than the spine.","correction":"Anchor your feet and keep your hips square to the front so the rotation originates from the thoracic spine."},{"fault":"Forcing the twist using momentum or ballistic swinging.","correction":"Move into the rotation smoothly and hold statically without bouncing."}],"safety":{"precautions":["Do not force end-range rotation if you have acute spinal disc issues or lower back pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Standing Trunk Rotation Stretch","previous_ids":["oec:torso-rotation-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Torso rotation stretch","url":"https://wger.de/en/exercise/1451/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A standing mobility stretch that gently rotates the spine to relieve tension through the obliques and back muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"bike","kind":"common"},{"text":"exercise bike","kind":"common"},{"text":"indoor cycling","kind":"common"},{"text":"upright bike","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"calves","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["cycle"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["stationary-bike"]]},"external_ids":{"wger":"624"},"id":"oec:stationary-bike","instructions":{"setup":["Adjust the seat height so that your knee has a slight bend (approximately 25 to 35 degrees of flexion) when the pedal is at the lowest point of the stroke.","Adjust the handlebar height and reach so you can grip them comfortably without excessively rounding your back.","Secure your feet onto the pedals using the straps or clip-in system."],"steps":["Begin pedaling with a smooth, continuous circular motion, driving down through the midfoot and pulling up through the back of the stroke.","Maintain a steady cadence, keeping your chest open and shoulders relaxed.","Adjust the resistance level as programmed to meet your target intensity or heart rate.","Continue pedaling smoothly for the desired duration or distance."],"breathing":"Breathe rhythmically and continuously, matching your inhalations and exhalations to your pedal cadence.","cues":["Pedal in smooth circles, not stomps","Keep shoulders relaxed away from your ears","Maintain a soft bend in the knee at the bottom"],"common_faults":[{"fault":"Saddle set too low, causing excessive knee flexion and anterior knee discomfort.","correction":"Raise the saddle until only a slight bend remains in your knee when your leg is extended at the bottom of the stroke."},{"fault":"Excessive upper-body swaying or bouncing on the saddle.","correction":"Stabilize your torso, engage your core, and increase resistance if your cadence is out of control."},{"fault":"Rounding the spine and placing excessive weight on the handlebars.","correction":"Hinge slightly at the hips, keep your chest lifted, and maintain a light, supportive grip."}],"safety":{"precautions":["Ensure all adjustment pins on the saddle and handlebars are securely locked before mounting.","Do not stop moving your legs abruptly if using a fixed-gear flywheel; gradually reduce cadence or engage the emergency brake."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration","distance"],"optional":["cadence","resistance-level","power","speed","heart-rate","calories","rpe"]},{"required":["duration"],"optional":["distance","cadence","resistance-level","power","heart-rate","calories","rpe"]}],"records":{}},"name":"Stationary Bike","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Stationary Bike","url":"https://wger.de/en/exercise/624/view-base","license":"CC-BY-SA-4.0","author":"intelman"}]},"relations":[{"type":"substitute-for","target":"oec:cycling"},{"type":"substitute-for","target":"oec:recumbent-bike"},{"type":"substitute-for","target":"oec:stationary-bike-cycling"},{"type":"substitute-for","target":"oec:stationary-cycling"}],"setup":{"position":"seated"},"status":"active","summary":"Pedal on an indoor stationary bicycle against adjustable resistance for cardiovascular conditioning and lower-body endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Indoor Cycling","kind":"common"},{"text":"Stationary Biking","kind":"common"},{"text":"Spinning","kind":"brand"},{"text":"Cycling cardio session","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["cycle"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["stationary-bike"]]},"external_ids":{"wger":"1204"},"id":"oec:stationary-bike-cycling","instructions":{"setup":["Adjust the saddle height so that your knee has a slight bend (around 25 to 35 degrees) when the pedal is at the bottom of the stroke.","Adjust the handlebar height and reach so you can comfortably hold them with relaxed shoulders and a neutral spine.","Place the balls of your feet over the centers of the pedals and secure the toe cages or clip in cycling shoes."],"steps":["Begin pedaling with a smooth, circular motion, pushing down through the ball of the foot and scraping across the bottom of the stroke.","Maintain an upright or slightly forward-hinged posture without excessively rounding your back.","Adjust resistance and cadence to achieve the desired workout intensity.","Continue pedaling at a consistent rhythm for the planned duration."],"breathing":"Breathe rhythmically in sync with your pedal stroke, maintaining steady diaphragmatic breaths throughout.","cues":["Smooth circles, not just stomping down","Keep shoulders relaxed and away from your ears","Light grip on the handlebars"],"common_faults":[{"fault":"Saddle positioned too low, causing excessive knee flexion and anterior knee strain.","correction":"Raise the seat until your leg is nearly straight with just a slight bend when the heel rests on the pedal."},{"fault":"Excessive upper body bouncing or death-gripping the handlebars.","correction":"Stabilize your torso using your core and relax your hands and shoulders."},{"fault":"Pedaling with zero resistance, leading to erratic cadence and hip bouncing.","correction":"Add sufficient resistance to maintain control and smooth pedal contact through every degree of rotation."}],"safety":{"precautions":["Ensure all adjustment pins and knobs are fully locked before mounting the bike."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration","distance"],"optional":["power","cadence","resistance-level","heart-rate","calories","speed","rpe"]},{"required":["duration"],"optional":["distance","power","cadence","resistance-level","heart-rate","calories","speed","rpe"]}],"records":{}},"name":"Stationary Bike Cycling","previous_ids":["oec:cycling-cardio-session"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Cycling cardio session","url":"https://wger.de/en/exercise/1204/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:cycling"},{"type":"substitute-for","target":"oec:cycling"},{"type":"substitute-for","target":"oec:recumbent-bike"}],"setup":{"grip":{"orientation":"pronated"},"position":"seated"},"status":"active","summary":"A low-impact cardiovascular exercise performed on an indoor stationary bicycle to build aerobic endurance and lower-body stamina."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Indoor Cycling","kind":"common"},{"text":"Stationary Bike","kind":"common"},{"text":"Exercise Bike","kind":"common"},{"text":"Spinning","kind":"brand"},{"text":"Stationary bike cardio","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["cycle"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["stationary-bike"]]},"external_ids":{"wger":"1618"},"id":"oec:stationary-cycling","instructions":{"setup":["Adjust the saddle height so there is a slight bend in the knee (roughly 25 to 35 degrees) when the pedal is at the lowest point of the stroke.","Adjust the handlebar height and reach to allow a comfortable forward hinge from the hips without rounding your spine excessively.","Step onto the bike, sit firmly on the saddle, and secure your feet into the pedals or toe cages."],"steps":["Begin pedaling smoothly in a continuous circular motion, pushing down through the ball of the foot and drawing through the bottom of the stroke.","Maintain a steady rhythm, keeping your knees tracking inline with your toes.","Keep a relaxed grip on the handlebars and avoid collapsing your weight onto your wrists.","Adjust the resistance and cadence to achieve the desired training intensity."],"breathing":"Breathe continuously and rhythmically, matching your breathing pace to your cadence and effort level.","cues":["Pedal in smooth circles","Knees track straight forward","Relax your shoulders and grip"],"common_faults":[{"fault":"Saddle set too low or too high.","correction":"Adjust the seat height to ensure a slight bend in the knee at the bottom of the pedal stroke to avoid joint strain."},{"fault":"Bouncing in the saddle at high cadence.","correction":"Increase the magnetic or flywheel resistance slightly to stabilize the pedal stroke."},{"fault":"Excessive weight bearing on handlebars with hunched shoulders.","correction":"Support your upper body through your core and hips while keeping a light, relaxed grip."}],"safety":{"precautions":["Ensure all seat and handlebar adjustment pins are securely locked into place before starting."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","speed","cadence","power","resistance-level","heart-rate","calories","rpe"]},{"required":["distance","duration"],"optional":["speed","cadence","power","resistance-level","heart-rate","calories","rpe"]}],"records":{}},"name":"Stationary Cycling","previous_ids":["oec:stationary-bike-cardio"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Stationary bike cardio","url":"https://wger.de/en/exercise/1618/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"substitute-for","target":"oec:cycling"},{"type":"variation-of","target":"oec:cycling"},{"type":"substitute-for","target":"oec:recumbent-bike"},{"type":"substitute-for","target":"oec:stationary-bike"},{"type":"substitute-for","target":"oec:stationary-bike-cycling"}],"setup":{"grip":{"orientation":"neutral"},"position":"seated"},"status":"active","summary":"Pedal an indoor stationary bicycle to build cardiovascular endurance and lower-body muscular stamina."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Heel Drop Calf Stretch","kind":"common"},{"text":"Calf Stretch off a Step","kind":"common"},{"text":"Stair Calf Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"soleus","role":"stretched"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"subtalar","actions":["isometric-stabilization"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","isolation-ankle"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[["step","plyo-box","weight-plate"]]},"external_ids":{"wger":"2666"},"id":"oec:step-calf-stretch","instructions":{"setup":["Place the ball of one foot securely on the edge of a step, sturdy box, or raised plate.","Lightly hold onto a railing, wall, or upright structure for balance.","Keep the non-working foot resting on the step or hanging free with minimal weight."],"steps":["Keep the working knee extended (straight but not hyperextended) to emphasize the gastrocnemius.","Slowly lower the heel downward off the edge of the step until a gentle to moderate stretch is felt along the back of the lower leg.","Hold the position smoothly without bouncing for the intended duration.","Step back up to neutral and repeat on the opposite leg."],"breathing":"Breathe slowly and rhythmically throughout the hold, exhaling into a slightly deeper stretch as tension releases.","cues":["Heavy heel sinking straight down","Keep the ankle tracking straight","Maintain a tall, upright posture"],"common_faults":[{"fault":"Bouncing or pulsing at the bottom of the stretch.","correction":"Hold a steady, static position to prevent invoking the stretch reflex and straining the Achilles tendon."},{"fault":"Letting the ankle collapse inward (excessive pronation).","correction":"Keep the weight evenly distributed across the ball of the foot and drop the heel straight down."},{"fault":"Bending the knee when attempting to stretch the upper calf.","correction":"Keep the knee extended to target the gastrocnemius; only bend the knee if deliberately targeting the deeper soleus muscle."}],"safety":{"precautions":["Ensure the step or box is completely stable and slip-resistant before placing weight onto it.","Maintain light hand contact with a solid surface to eliminate balance loss."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Step Calf Stretch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Step Calf Stretch","url":"https://wger.de/en/exercise/2666/view-base","license":"CC-BY-SA-4.0","author":"trs1800"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg","width":"hip"}},"status":"active","summary":"A static lower-leg flexibility exercise performed by lowering the heel off the edge of a raised surface to lengthen the calf muscles."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Side Step Jack","kind":"common"},{"text":"Low Impact Jumping Jack","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-lateral","role":"prime-mover"},{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"gluteus-minimus","role":"synergist"},{"muscle":"calves","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["abduction","adduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation"]},{"joint":"hip","actions":["abduction","adduction"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning","calisthenics"],"movement_patterns":["mobility-drill","isolation-hip-abduction","isolation-shoulder-raise"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"mixed","laterality":"alternating","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"1962"},"id":"oec:step-jack","instructions":{"setup":["Stand tall with feet together and arms resting comfortably at your sides.","Engage your core and keep your chest lifted with a slight, soft bend in your knees."],"steps":["Step your right foot out to the side while simultaneously sweeping both arms out and overhead.","Tap the right toe lightly, then step the right foot back to center as you lower your arms to your sides.","Immediately step your left foot out to the opposite side while raising your arms overhead once again.","Return the left foot to center and continue alternating sides in a smooth, continuous rhythm."],"breathing":"Breathe rhythmically throughout, inhaling as you step out and exhaling as you return to center.","cues":["Light on your toes","Big arm sweeps overhead","Keep a steady rhythm"],"common_faults":[{"fault":"Slumping or leaning excessively toward the stepping side.","correction":"Keep your torso upright and core braced rather than shifting your entire upper body laterally."},{"fault":"Cutting the arm path short.","correction":"Bring your hands all the way overhead with full shoulder abduction on each repetition."}],"safety":{"precautions":["Wear supportive athletic footwear to prevent slipping on smooth surfaces."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["reps","heart-rate","calories"]},{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Step Jack","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Step Jack","url":"https://wger.de/en/exercise/1962/view-base","license":"CC-BY-SA-4.0","author":"Anon#2"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A low-impact jumping jack variation where one foot steps out laterally at a time while raising both arms overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Box Step-Up","kind":"common"},{"text":"Bench Step-Up","kind":"common"},{"text":"Chair Step","kind":"common"},{"text":"step up","kind":"common"},{"text":"box step up","kind":"common"},{"text":"Chair steps","kind":"common"},{"text":"Step-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"synergist"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["dumbbell","kettlebell","weight-vest"],"required":[["plyo-box","bench","step","chair"]]},"external_ids":{"wger":"981"},"id":"oec:step-up","instructions":{"setup":["Stand upright facing a stable box, bench, or step with feet hip-width apart.","Place your entire leading foot flat onto the center of the platform so the heel does not hang off the edge."],"steps":["Lean slightly forward at the torso to load the lead leg while keeping your spine neutral.","Drive down through the center of the lead foot to extend the working knee and hip, lifting your body upward.","Touch the trailing foot lightly to the top of the platform at full hip lockout without shifting full bodyweight onto it.","Slowly lower yourself back down under control using the lead leg until the trailing foot reaches the floor.","Complete all repetitions on one side before switching, or alternate legs as programmed."],"breathing":"Inhale before initiating the ascent, exhale forcefully as you drive up through the lead leg, and inhale again as you lower under control.","cues":["Drive through the front heel","Don't bounce off the floor","Keep the knee tracking over the toes"],"common_faults":[{"fault":"Pushing off heavily with the back foot instead of working the lead leg.","correction":"Keep the trailing ankle dorsiflexed or touch lightly with just the toes, forcing the front leg to do all the work."},{"fault":"Allowing the working knee to collapse inward (valgus).","correction":"Track the knee actively in line with your middle toes throughout the ascent and descent."},{"fault":"Using a platform that is excessively tall, forcing excessive lumbar flexion or pelvic tilt.","correction":"Select a step height where the hip does not flex beyond roughly parallel to the knee when the foot is placed on top."}],"safety":{"precautions":["Ensure the stepping surface is completely stable, non-slip, and properly anchored before beginning."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Step-Up","previous_ids":["oec:step-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Step-ups","url":"https://wger.de/en/exercise/981/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:barbell-step-up"},{"type":"substitute-for","target":"oec:reverse-lunge"},{"type":"substitute-for","target":"oec:forward-lunge"},{"type":"substitute-for","target":"oec:bulgarian-split-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"single-leg"}},"status":"active","summary":"A unilateral lower-body exercise where you step onto an elevated platform by extending the hip and knee of the leading leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Abdominal Vacuum","kind":"common"},{"text":"Ab Vacuum","kind":"common"},{"text":"Stomach Vacuum Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","mobility"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"static","kinetic_chain":"not-applicable","laterality":"bilateral","contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2673"},"id":"oec:stomach-vacuum","instructions":{"setup":["Lie on your back on a flat floor or exercise mat with your knees bent and feet flat on the ground.","Rest your arms comfortably at your sides and allow your torso to fully relax."],"steps":["Take a deep breath in through your nose to expand your abdomen.","Exhale completely through your mouth, expelling as much air from your lungs as possible.","Without inhaling, pull your belly button forcefully inward toward your spine, hollowing out your stomach and drawing it up under your ribcage.","Hold this deep isometric contraction for the prescribed duration while maintaining light, shallow breathing or holding on the exhale.","Slowly release the contraction and inhale gently to return your abdomen to resting position."],"breathing":"Completely empty the lungs before drawing the abdomen inward; take shallow sips of air if holding for longer periods without relaxing the inward pull.","cues":["Belly button to spine","Suck the stomach up under the ribs","Exhale all air completely"],"common_faults":[{"fault":"Holding breath with lungs full of air.","correction":"Ensure a complete, forceful exhalation before drawing the stomach inward."},{"fault":"Arching the lower back off the ground.","correction":"Keep the pelvis neutral and the lower back flat or gently settled against the floor."},{"fault":"Flexing the ribcage forward like doing a crunch.","correction":"Keep the chest still and shoulders relaxed, isolating the movement entirely to the deep abdominal wall."}],"safety":{"precautions":["Perform on an empty stomach to avoid gastrointestinal discomfort or nausea."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Stomach Vacuum","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Stomach Vacuum","url":"https://wger.de/en/exercise/2673/view-base","license":"CC-BY-SA-4.0","author":"TimoteoG"}]},"setup":{"position":"supine"},"status":"active","summary":"An isometric core exercise focused on drawing the abdominal wall inward to target the deep transverse abdominis."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straddle Sit","kind":"common"},{"text":"Straddle L-Sit Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"rectus-femoris","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"pectoralis-minor","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"latissimus-dorsi","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["depression","protraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension","vertical-push"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"advanced"},"equipment":{"optional":["parallettes","mat","yoga-block"],"required":[]},"external_ids":{"wger":"1847"},"id":"oec:straddle-l-sit","instructions":{"setup":["Sit on the floor with your legs spread apart in a wide straddle.","Place your hands on the floor between your thighs, positioned just in front of your hips with fingers pointing forward or slightly outward.","Fully extend your knees and point your toes."],"steps":["Depress your shoulders downward and press firmly through your palms to lock out your elbows.","Contract your abdominals and hip flexors vigorously to lift your hips and both legs completely off the floor.","Hold your legs horizontally off the ground in the wide straddle position for the target duration.","Lower your hips and legs back to the floor with control."],"breathing":"Maintain shallow, rhythmic breaths while keeping strong abdominal brace throughout the isometric hold.","cues":["Push the floor away","Lock the knees and point the toes","Compress your chest toward your hips"],"common_faults":[{"fault":"Bending the knees to make the hold easier","correction":"Actively flex the quadriceps to keep the knees completely locked out; use elevated surfaces like parallettes if clearance is insufficient."},{"fault":"Shrugging the shoulders upward toward the ears","correction":"Actively depress the scapulae downward by driving the hands hard into the floor."},{"fault":"Heels touching or dragging on the floor","correction":"Lean slightly forward and squeeze the hip flexors harder to compress the torso and elevate the legs."}],"safety":{"precautions":["Ensure adequate wrist mobility and warm up thoroughly before loading straight wrists on the floor; use parallettes or push-up handles if experiencing wrist discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Straddle L-Sit","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Straddle L-Sit","url":"https://wger.de/en/exercise/1847/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"variation-of","target":"oec:l-sit"},{"type":"substitute-for","target":"oec:l-sit"},{"type":"progression-of","target":"oec:tuck-l-sit"},{"type":"progression-of","target":"oec:foot-supported-l-sit"}],"setup":{"grip":{"orientation":"neutral"},"position":"support"},"status":"active","summary":"An advanced bodyweight isometric hold where the body is supported on the hands with the legs held straight and spread wide parallel to the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Straight Punches","kind":"common"},{"text":"Air Punches","kind":"common"},{"text":"Shadow Boxing Punches","kind":"common"},{"text":"Jab-Cross Drill","kind":"common"},{"text":"punches","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"calves","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension"]},{"joint":"glenohumeral","actions":["flexion","horizontal-adduction","internal-rotation"]},{"joint":"scapulothoracic","actions":["protraction"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"radioulnar","actions":["pronation"]}]},"classification":{"modalities":["conditioning","cardio","calisthenics","sport"],"movement_patterns":["horizontal-push","rotation"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic","ballistic"],"level":"beginner"},"equipment":{"optional":["dumbbell","weight-vest"],"required":[]},"external_ids":{"wger":"1462"},"id":"oec:straight-punch","instructions":{"setup":["Assume a balanced boxing stance with feet roughly shoulder-width apart, knees slightly flexed, and weight distributed on the balls of your feet.","Bring both hands up to cheek level in a defensive guard with elbows tucked closely against the ribcage."],"steps":["Drive one fist straight out toward eye level along your midline, turning the fist so the palm faces downward at full reach.","Rotate your torso and pivot your hips slightly to channel power from the lower body through the punch.","Snap the extended fist straight back along the same path to your cheek guard.","Immediately extend the opposite arm, repeating the sequence in a fluid, rhythmic cadence."],"breathing":"Exhale sharply through your nose or mouth on each punch and inhale continuously as the fist retracts.","cues":["Drive from the hips, not just the arms","Snap back to the chin","Keep a soft micro-bend at full extension","Elbows tight to the ribs"],"common_faults":[{"fault":"Hyperextending the elbow at the end of each strike.","correction":"Stop just short of terminal joint lockout by keeping a micro-bend in the elbow."},{"fault":"Dropping the non-striking hand away from the face.","correction":"Keep the resting hand glued to your cheek in guard position while the other arm extends."},{"fault":"Flaring the elbows outward before extending the punch.","correction":"Drive the punch directly forward along the center line with elbows pointing down."}],"safety":{"precautions":["Warm up the shoulders, elbows, and wrists thoroughly before performing fast repetitions.","Do not lock the elbow joint aggressively into extension against empty air."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["reps","heart-rate","calories","rpe"]}],"records":{},"reps_counted":"total"},"name":"Straight Punch","previous_ids":["oec:punches"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: punches","url":"https://wger.de/en/exercise/1462/view-base","license":"CC-BY-SA-4.0","author":"lh1701"}]},"setup":{"grip":{"orientation":"rotating"},"position":"standing","range":"full","stance":{"kind":"staggered","width":"shoulder"}},"status":"active","summary":"A continuous striking drill throwing alternating straight punches from an athletic stance to build shoulder endurance, coordination, and rotational power."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Freestyle Stroke and Roll","kind":"common"},{"text":"Front-to-Back Roll Drill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"deltoid","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"synergist"}],"joints":[{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"glenohumeral","actions":["flexion","extension","adduction","internal-rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]}]},"classification":{"modalities":["sport","cardio","mobility"],"movement_patterns":["swim","rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2485"},"id":"oec:stroke-and-roll-drill","instructions":{"setup":["Position yourself at the pool wall in a streamlined push-off stance."],"steps":["Push off the wall into a streamlined prone glide and begin a steady flutter kick.","Take two to three continuous freestyle arm strokes.","As you finish a stroke, initiate a continuous full-body rotation from the hips and core to roll 180 degrees onto your back.","Float and kick on your back for two to three calm breaths while keeping your hips high and spine aligned.","Rotate smoothly back onto your stomach using your core and immediately resume freestyle stroking.","Repeat the sequence across the pool, rolling alternately to each side."],"breathing":"Exhale steadily in the water during prone strokes, and take calm, full inhalations while floating on your back.","cues":["Rotate like a log from the hips, not just the neck.","Keep kicking continuously through the turn.","Press your chest gently down on your back to keep hips high."],"common_faults":[{"fault":"Lifting the head out of the water to initiate the roll.","correction":"Keep the head aligned with the spine and drive the rotation through the torso and hips."},{"fault":"Stopping the flutter kick during the transition onto the back.","correction":"Maintain a gentle, steady kick throughout the entire roll to prevent the legs and hips from sinking."}],"safety":{"precautions":["Ensure familiarity with basic water safety and back-floating comfort before attempting in deep water."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["distance"],"optional":["duration","rpe","heart-rate"]},{"required":["duration"],"optional":["distance","rpe","heart-rate"]}],"records":{},"reps_counted":"total"},"name":"Stroke-and-Roll Drill","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Stroke-and-Roll Drill","url":"https://wger.de/en/exercise/2485/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:freestyle-swimming"}],"setup":{"position":"prone"},"status":"active","summary":"A swimming technique drill alternating between freestyle strokes and rolling onto the back to practice integrated full-body longitudinal rotation and relaxed breathing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Suitcase Walk","kind":"common"},{"text":"Single-Arm Farmer's Walk","kind":"common"},{"text":"One-Arm Farmer's Walk","kind":"common"},{"text":"Dumbbell Suitcase Carry","kind":"common"},{"text":"Kettlebell Suitcase Carry","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"quadratus-lumborum","role":"prime-mover"},{"muscle":"forearm-flexors","role":"synergist"},{"muscle":"gluteus-medius","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion","extension","isometric-stabilization"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["strength","conditioning"],"movement_patterns":["carry","anti-lateral-flexion","gait"],"mechanics":"compound","force":"static","kinetic_chain":"mixed","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["isometric","dynamic"],"level":"beginner"},"equipment":{"required":[["kettlebell","dumbbell","farmers-handles"]]},"external_ids":{"wger":"1776"},"id":"oec:suitcase-carry","instructions":{"setup":["Place a single heavy dumbbell or kettlebell on the floor beside one foot.","Hinge at the hips with a flat back to grip the handle firmly with one hand.","Stand fully upright, squaring your shoulders and hips so your torso remains completely vertical."],"steps":["Brace your core and begin walking forward with controlled, deliberate strides.","Keep the weight slightly off your thigh without leaning away from or toward the loaded side.","Maintain a tall posture and level shoulder line throughout the path.","Turn smoothly or stop after the target distance, lower the weight safely using a hip hinge, and repeat on the opposite side."],"breathing":"Maintain continuous, shallow diaphragmatic breathing behind a firmly braced abdominal wall throughout the walk.","cues":["Keep shoulders level like a balance scale","Walk tall and don't let the weight drag you down","Crush the handle"],"common_faults":[{"fault":"Leaning the torso away from the weight to compensate for the load.","correction":"Reduce the load and focus on maintaining a perfectly upright, vertical spine as if balancing a book on your head."},{"fault":"Resting the implement against the thigh during the walk.","correction":"Hold the working arm just far enough from the body to clear the hip, forcing the core to stabilize the load."},{"fault":"Rushing forward with choppy, unstable strides.","correction":"Slow your pace to a controlled, heel-to-toe gait to maximize time under tension and balance."}],"safety":{"precautions":["Ensure the walking pathway is completely free of tripping hazards.","Always lift and set down the weight using a proper hip hinge to protect your lower back."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["distance","load"],"optional":["duration","rpe"]},{"required":["duration","load"],"optional":["distance","rpe"]}],"records":{}},"name":"Suitcase Carry","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Suitcase Carry","url":"https://wger.de/en/exercise/1776/view-base","license":"CC-BY-SA-4.0","author":"aboksz"}]},"relations":[{"type":"substitute-for","target":"oec:side-plank"}],"setup":{"grip":{"orientation":"neutral"},"load_position":"suitcase","position":"moving"},"status":"active","summary":"A unilateral loaded carry where a single weight is held at one side while walking to build anti-lateral flexion core strength and grip endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Prone Superman","kind":"common"},{"text":"Prone Back Extension","kind":"common"},{"text":"Superman Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"erector-spinae","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"multifidus","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["extension"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"hip","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"glenohumeral","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","rehabilitation","strength"],"movement_patterns":["spinal-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"636"},"id":"oec:superman","instructions":{"setup":["Lie face down on a mat with your legs straight and feet hip-width apart.","Extend your arms fully overhead with your thumbs pointing upward and palms facing each other.","Keep your neck in a neutral position with your gaze directed toward the floor."],"steps":["Engage your glutes and lower back to smoothly raise your chest, arms, and thighs off the floor simultaneously.","Hold the elevated contraction at the top for a brief pause while keeping your limbs elongated.","Slowly lower your arms, chest, and legs back to the starting position under control."],"breathing":"Inhale to prepare, exhale as you raise your limbs into extension, and inhale smoothly as you lower back down.","cues":["Think about reaching long rather than just lifting high","Squeeze your glutes to lift the legs","Keep your eyes on the floor to protect your neck"],"common_faults":[{"fault":"Hyperextending the cervical spine by craning the neck upward.","correction":"Keep your gaze directed at the floor and chin slightly tucked throughout the movement."},{"fault":"Bending the knees to lift the feet instead of extending through the hips.","correction":"Keep your legs straight and focus on lifting the thighs off the floor using your glutes."},{"fault":"Using fast, uncontrolled momentum to bounce off the floor.","correction":"Move smoothly with a controlled tempo and pause briefly at the top of each repetition."}],"safety":{"precautions":["Individuals with acute lumbar spine pain should limit the range of motion or consult a clinician before performing spinal hyperextension."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Superman","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Superman","url":"https://wger.de/en/exercise/636/view-base","license":"CC-BY-SA-4.0","author":"baldurmen"}]},"relations":[{"type":"progression-of","target":"oec:prisoner-superman"},{"type":"substitute-for","target":"oec:machine-back-extension"}],"setup":{"grip":{"orientation":"neutral"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight exercise performed lying prone where the arms and legs are raised simultaneously to strengthen the posterior chain."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lying Figure Four Stretch","kind":"common"},{"text":"Lying Figure-4 Stretch","kind":"common"},{"text":"Supine Piriformis Stretch","kind":"common"},{"text":"Reclined Pigeon Pose","kind":"common"}],"anatomy":{"muscles":[{"muscle":"piriformis","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"gluteus-medius","role":"stretched"}],"joints":[{"joint":"hip","actions":["flexion","external-rotation","abduction"]},{"joint":"knee","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","strap"],"required":[]},"external_ids":{"wger":"1869"},"id":"oec:supine-figure-four-stretch","instructions":{"setup":["Lie flat on your back on a mat with your knees bent and feet flat on the floor hip-width apart.","Cross your right ankle over your left knee, allowing your right knee to point outward into a figure-four position."],"steps":["Reach through the opening between your legs with your right arm and around the outside of your left leg with your left arm.","Interlace your fingers behind your left hamstring or over your left shin.","Gently draw your left knee toward your chest until you feel a moderate stretch in your right outer hip and glute.","Hold the position statically, maintaining relaxation throughout your upper body.","Slowly lower your left foot back to the floor and repeat on the opposite side."],"breathing":"Breathe slowly and deeply into your abdomen, exhaling to encourage the hip muscles to relax deeper into the stretch.","cues":["Flex the crossed foot to protect your knee.","Keep your head and shoulders flat on the floor.","Sink your tailbone down rather than letting it curl excessively off the mat."],"common_faults":[{"fault":"Lifting the neck and shoulders off the floor to reach the thigh.","correction":"Use a strap or towel looped behind the supporting thigh so your head and upper back can rest flat on the mat."},{"fault":"Allowing the crossed ankle to invert or sickle passively.","correction":"Actively dorsiflex the ankle of the crossed leg to maintain alignment and stabilize the knee."}],"safety":{"precautions":["Avoid pulling aggressively if you feel sharp pain or torque inside the knee joint; ease off hip flexion until only a muscle stretch is felt."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Supine Figure-Four Stretch","previous_ids":["oec:lying-figure-four-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Lying Figure Four Stretch","url":"https://wger.de/en/exercise/1869/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"supine"},"status":"active","summary":"A supine mobility stretch targeting the deep hip rotators and glutes by pulling one flexed leg toward the chest with the opposite ankle crossed over the knee."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lying Supine Hip Abduction","kind":"common"},{"text":"Supine Leg Abduction","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-medius","role":"prime-mover"},{"muscle":"gluteus-minimus","role":"prime-mover"},{"muscle":"tensor-fasciae-latae","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["abduction","adduction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["isolation-hip-abduction","mobility-drill"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"unilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat","ankle-weight","resistance-band","slider"],"required":[]},"external_ids":{"wger":"1886"},"id":"oec:supine-hip-abduction","instructions":{"setup":["Lie flat on your back on a mat with both legs fully extended.","Rest your arms by your sides or place your hands on your pelvis to monitor hip stability.","Gently brace your abdominals to keep your lower back in a comfortable, neutral position."],"steps":["Keeping your toes pointed toward the ceiling and your knee straight, slide or hover your working leg out to the side.","Move the leg as far outward as you comfortably can without allowing your pelvis to rock or rotate.","Pause briefly at the end range of abduction.","Smoothly return the leg to the starting position along the same path."],"breathing":"Exhale as you move your leg outward into abduction; inhale as you return to the center.","cues":["Keep toes pointing straight up","Lock your pelvis to the floor","Move with smooth control"],"common_faults":[{"fault":"Rotating the working leg outward so the toes point away from the midline.","correction":"Keep the kneecap and toes facing directly toward the ceiling throughout the movement."},{"fault":"Tilting or hiking the pelvis on the working side.","correction":"Limit the range of motion to what you can perform while keeping both pelvic bones level against the floor."}],"safety":{"precautions":["Do not force range of motion if you experience sharp hip pinching or groin discomfort."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Supine Hip Abduction","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Supine Hip Abduction","url":"https://wger.de/en/exercise/1886/view-base","license":"CC-BY-SA-4.0","author":"teus_ergaster"}]},"relations":[{"type":"regression-of","target":"oec:side-lying-hip-abduction"},{"type":"regression-of","target":"oec:standing-hip-abduction"},{"type":"substitute-for","target":"oec:side-lying-hip-abduction"}],"setup":{"position":"supine"},"status":"active","summary":"A supine rehabilitation and mobility exercise that strengthens the hip abductors by sliding or lifting the leg outward away from the midline."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Double-Leg Abdominal Press","kind":"common"},{"text":"Dead Bug Isometric Press","kind":"common"},{"text":"Isometric Dead Bug Hold","kind":"common"},{"text":"Supine Knee-to-Hand Isometric Press","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"deltoid-anterior","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1827"},"id":"oec:supine-isometric-abdominal-press","instructions":{"setup":["Lie flat on your back on a mat.","Lift your legs into a tabletop position with your hips and knees bent at 90-degree angles and shins parallel to the floor.","Flatten your lower back gently into the floor and place both palms firmly against the fronts of your thighs just above the knees."],"steps":["Simultaneously push your hands hard into your thighs while forcefully resisting the push by pulling your knees toward your chest.","Ensure neither your hands nor your legs move, maintaining a completely static, high-tension contraction.","Hold the maximal isometric effort for the prescribed duration while keeping your lower back flush against the floor.","Gradually release tension and lower your feet back to the floor."],"breathing":"Maintain continuous, shallow diaphragmatic breathing throughout the hold without letting your abdominal brace loosen or holding your breath completely.","cues":["Glue your lower back to the floor","Push hands and knees into each other equally","Breathe through the brace"],"common_faults":[{"fault":"Arching the lumbar spine off the floor during the press.","correction":"Posteriorly tilt the pelvis and actively press the lower back down before initiating hand pressure."},{"fault":"Holding breath and bearing down excessively (Valsalva).","correction":"Take short, controlled breaths out through pursed lips while sustaining constant isometric tension."},{"fault":"Pulling knees past 90 degrees toward the chest.","correction":"Keep the knees stacked directly over the hips to maintain optimal core engagement."}],"safety":{"precautions":["If you experience lower back discomfort, reduce pressing intensity and ensure the pelvis remains tilted posteriorly."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Supine Isometric Abdominal Press","previous_ids":["oec:double-leg-abdominal-press"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Double-Leg Abdominal Press","url":"https://wger.de/en/exercise/1827/view-base","license":"CC-BY-SA-4.0","author":"beagle"}]},"relations":[{"type":"progression-of","target":"oec:abdominal-bracing"},{"type":"regression-of","target":"oec:dead-bug"}],"setup":{"position":"supine"},"status":"active","summary":"A supine core-strengthening exercise where the hands push firmly against the thighs in a tabletop position to produce maximal isometric abdominal recruitment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tabletop Toe Tap","kind":"common"},{"text":"Lying Toe Tap","kind":"common"},{"text":"Dead Bug Toe Tap","kind":"common"},{"text":"Toe Taps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","pilates","rehabilitation"],"movement_patterns":["anti-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1425"},"id":"oec:supine-toe-tap","instructions":{"setup":["Lie face up on an exercise mat with your arms resting at your sides, palms facing down.","Lift your legs into a tabletop position with hips and knees both bent to ninety degrees and shins parallel to the floor.","Brace your core, gently pressing your lower back flush against the floor to establish a stable pelvis."],"steps":["Hinge at the hip to lower one foot toward the floor in a controlled arc, keeping the knee locked at ninety degrees.","Gently tap the floor with your toes without resting your weight on the ground.","Engage your deep core to raise the leg back to the tabletop starting position.","Repeat the movement with the opposite leg."],"breathing":"Inhale as you lower the leg toward the floor, and exhale forcefully through your mouth as you return it to tabletop.","cues":["Keep the ninety-degree bend in the knee.","Move from the hip, not the knee.","Glue your lower back to the mat."],"common_faults":[{"fault":"Arching the lower back off the floor as the leg lowers.","correction":"Only lower the leg as far as you can maintain abdominal bracing and spinal contact with the floor."},{"fault":"Bending or straightening the knee instead of moving through the hip joint.","correction":"Keep your knee locked at ninety degrees so the entire thigh rotates from the hip."}],"safety":{"precautions":["Stop if you experience sharp pain or discomfort in your lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Supine Toe Tap","previous_ids":["oec:toe-taps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Toe Taps","url":"https://wger.de/en/exercise/1425/view-base","license":"CC-BY-SA-4.0","author":"hpmbala@gmail.com"}]},"relations":[{"type":"progression-of","target":"oec:abdominal-bracing"},{"type":"progression-of","target":"oec:posterior-pelvic-tilt"},{"type":"regression-of","target":"oec:dead-bug"}],"setup":{"position":"supine"},"status":"active","summary":"A supine core stability exercise where alternating feet are lowered from a tabletop position to tap the floor while maintaining a braced, neutral spine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hip Crossover","kind":"common"},{"text":"Lying Trunk Rotation","kind":"common"},{"text":"Supine Knee Twist","kind":"common"},{"text":"Lying Knee Roll","kind":"common"},{"text":"Supine Hip Crossover","kind":"common"}],"anatomy":{"muscles":[{"muscle":"obliques","role":"prime-mover"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"quadratus-lumborum","role":"stretched"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"piriformis","role":"stretched"}],"joints":[{"joint":"lumbar-spine","actions":["rotation"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"hip","actions":["internal-rotation","external-rotation"]}]},"classification":{"modalities":["mobility","flexibility","rehabilitation"],"movement_patterns":["rotation","mobility-drill","stretch"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1863"},"id":"oec:supine-trunk-rotation","instructions":{"setup":["Lie face-up on a mat with your knees bent and feet flat on the floor, keeping your legs together.","Extend your arms straight out to your sides at shoulder height with palms facing down to anchor your upper body."],"steps":["Keeping your knees and feet glued together, slowly lower your knees toward the floor on one side.","Lower only as far as you can while keeping both shoulder blades flat against the mat.","Pause for a brief stretch across the hip, outer glute, and lower back.","Engage your midsection to smoothly draw your knees back to the upright starting position.","Repeat the motion in the opposite direction."],"breathing":"Inhale smoothly as you lower your knees to the side, and exhale as you engage your core to return to center.","cues":["Shoulders glued to the floor","Knees stay stacked","Move with control"],"common_faults":[{"fault":"Lifting the opposite shoulder off the floor to force the knees down.","correction":"Stop the descent as soon as the opposing shoulder begins to peel off the mat; prioritize thoracic anchoring over knee depth."},{"fault":"Allowing the knees to slide apart during the rotation.","correction":"Keep gentle inward pressure between your inner knees and ankles throughout the movement."},{"fault":"Using momentum to swing the legs side to side.","correction":"Control the descent slowly and use your abdominal muscles to pull the legs back to the center."}],"safety":{"precautions":["Move within a comfortable range of motion and avoid forcing the knees to the floor if you experience sharp lower back or hip pain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]},{"required":["duration"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Supine Trunk Rotation","previous_ids":["oec:hip-crossover"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Hip Crossover","url":"https://wger.de/en/exercise/1863/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"}]},"setup":{"position":"supine","range":"full"},"status":"active","summary":"A supine dynamic mobility exercise that gently rotates the hips and lower spine to improve rotational mobility and loosen the trunk and hips."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Assisted Deep Squat Breathing","kind":"common"},{"text":"Pole Squat Breathing","kind":"common"},{"text":"Squat Hold with Respiration","kind":"common"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"soleus","role":"stretched"},{"muscle":"erector-spinae","role":"stretched"},{"muscle":"internal-oblique","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion"]},{"joint":"knee","actions":["flexion"]},{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill","squat","stretch"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["power-rack","squat-rack","suspension-trainer","wall"]]},"external_ids":{"wger":"2646"},"id":"oec:supported-deep-squat-breathing","instructions":{"setup":["Stand facing a sturdy upright support, such as a power rack post or suspension trainer straps.","Grasp the support firmly at mid-chest height with both hands.","Set your feet roughly shoulder-width apart with toes turned slightly outward."],"steps":["Descend into a full, deep squat, using the support to offset balance and control your depth.","Allow your hips to sink between your heels while keeping your feet flat on the floor.","Let your spine relax into a gentle, natural curve rather than forcing strict lumbar hyperextension.","Inhale slowly through your nose, focusing on directing air into your back and lower ribcage.","Exhale fully and passively through your mouth, letting your pelvis and pelvic floor sink deeper as the ribs depress.","Hold the position while cycling smooth, diaphragmatic breaths for the desired duration or breath count."],"breathing":"Inhale deeply through the nose to expand the posterior ribcage, then exhale slowly and completely through the mouth to empty the lungs.","cues":["Breathe into the back pockets","Heels heavy on the floor","Long, full exhales"],"common_faults":[{"fault":"Heels lifting off the ground","correction":"Shift your center of mass back slightly using the hand support to ensure your entire foot remains firmly planted."},{"fault":"Excessive arching of the lower back","correction":"Relax the spinal erectors and allow a slight natural lumbar flexion to open the posterior pelvic outlet."},{"fault":"Shallow chest breathing","correction":"Focus on driving the breath downward and into the posterior ribs rather than elevating the shoulders."}],"safety":{"precautions":["Ensure the support implement is anchored and fully capable of bearing body weight.","Discontinue if experiencing sharp knee or hip impingement pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["reps"]}],"records":{}},"name":"Supported Deep Squat Breathing","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Supported Deep Squat Breathing","url":"https://wger.de/en/exercise/2646/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"progression-of","target":"oec:90-90-breathing"},{"type":"variation-of","target":"oec:diaphragmatic-breathing"}],"setup":{"grip":{"orientation":"neutral"},"position":"support","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A mobility and respiration drill where you hold a stable anchor in a deep squat to encourage pelvic floor relaxation and posterior ribcage expansion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Assisted Deep Squat Hold","kind":"common"},{"text":"Pole-Assisted Deep Squat","kind":"common"},{"text":"Assisted Squat Hold","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"stretched"},{"muscle":"adductor-magnus","role":"stretched"},{"muscle":"soleus","role":"stretched"},{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"tibialis-anterior","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","external-rotation"]},{"joint":"knee","actions":["flexion"]},{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["squat","mobility-drill","stretch"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["squat-rack","power-rack","suspension-trainer","wall"]]},"external_ids":{"wger":"2696"},"id":"oec:supported-deep-squat-hold","instructions":{"setup":["Stand facing a sturdy upright support, such as a squat rack post or suspension trainer handles, with feet roughly shoulder-width apart.","Turn your toes slightly outward to match your natural hip anatomy.","Grasp the support firmly at roughly chest height."],"steps":["Use your arms for support as you push your hips back and bend your knees to sink down into a deep squat.","Descend until your hips are below your knees while keeping your heels flat on the floor.","Hold the bottom position with a tall, upright chest and relaxed hips.","Maintain the static hold for the target duration, using the support to keep your balance and prevent collapsing.","Pull gently with your arms and drive through your midfoot to stand back up."],"breathing":"Breathe smoothly and deeply into your belly to encourage your hips and pelvic floor to relax into the bottom position.","cues":["Heels flat","Chest tall","Knees track over toes","Sink into the hips"],"common_faults":[{"fault":"Heels lifting off the ground.","correction":"Widen your stance slightly, turn the toes out more, and lean back into the support to keep the entire foot planted."},{"fault":"Excessively rounding the spine into a slouched posture.","correction":"Pull your chest through your shoulders and maintain a proud, neutral spine using the support."},{"fault":"Knees collapsing inward.","correction":"Actively push your knees outward in line with your middle toes."}],"safety":{"precautions":["Ensure the anchor or rack is completely stable and will not tip under your body weight.","Do not bounce aggressively at terminal hip or knee flexion."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Supported Deep Squat Hold","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Supported Deep Squat Hold","url":"https://wger.de/en/exercise/2696/view-base","license":"CC0-1.0","author":"Original exercise instructions prepared for nalhilal"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A lower-body mobility drill where you hold a sturdy support to comfortably sit and remain in a full-depth squat."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Hand-Supported Split Squat","kind":"common"},{"text":"Assisted Split Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","rehabilitation","hypertrophy"],"movement_patterns":["lunge"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["wall","power-rack","squat-rack","chair"]]},"external_ids":{"wger":"2557"},"id":"oec:supported-split-squat","instructions":{"setup":["Stand adjacent to a sturdy post, rack upright, wall, or chair.","Place one hand lightly on the support for balance.","Step one leg backward into a split stance, maintaining hip-width distance between your feet."],"steps":["Descend by bending both knees simultaneously, keeping your torso tall with a slight forward incline.","Lower under control until your back knee is hovering just above the floor.","Press through the midfoot and heel of your front foot to extend both knees and return to the starting position.","Perform the desired repetitions before switching legs."],"breathing":"Inhale on the descent; exhale as you push back up to the starting position.","cues":["Light touch on the support","Drop straight down","Drive through the front heel"],"common_faults":[{"fault":"Pulling excessively with the supporting hand","correction":"Use the hand support solely for stability, letting the legs generate all lifting force."},{"fault":"Stance too narrow laterally","correction":"Keep feet hip-width apart as if standing on train tracks rather than a tightrope."},{"fault":"Front heel rising off the floor","correction":"Step slightly farther forward or sit back slightly so weight remains distributed across the entire front foot."}],"safety":{"precautions":["Ensure the support object is stable and firmly anchored before placing weight on it."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"per-side"},"name":"Supported Split Squat","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Supported Split Squat","url":"https://wger.de/en/exercise/2557/view-base","license":"CC-BY-SA-3.0"}]},"relations":[{"type":"regression-of","target":"oec:bodyweight-split-squat"},{"type":"variation-of","target":"oec:bodyweight-split-squat"},{"type":"substitute-for","target":"oec:bodyweight-split-squat"}],"setup":{"position":"split-stance","range":"full","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A stationary split squat performed while holding a sturdy object to reduce balance demands and isolate lower-body drive."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Single Arm Bicep Curl","kind":"brand"},{"text":"One-Arm Suspension Curl","kind":"common"},{"text":"Single-Arm TRX Biceps Curl","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"radioulnar","actions":["supination"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion","anti-rotation"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"1262"},"id":"oec:suspension-single-arm-biceps-curl","instructions":{"setup":["Set the suspension trainer to mid-length and adjust to single-handle mode.","Face the anchor point, grasp the single handle with an underhand grip, and walk your feet forward so your body leans back at an angle.","Keep your body in a straight plank line from head to heels, with your upper arm elevated roughly shoulder height and parallel to the ground.","Place your free hand across your chest or by your side."],"steps":["Keeping your upper arm still and your elbow pointing forward, flex your elbow to curl your hand toward your forehead.","Pull your body upward using only elbow flexion, resisting any rotational twist through your torso.","Squeeze the biceps at peak contraction as your knuckles approach your temple.","Lower yourself back under control by slowly extending your elbow to the full arm extension without letting your hips sag or rotate."],"breathing":"Exhale as you curl upward; inhale as you extend your arm and lower your body back down.","cues":["Keep the elbow high and still","Knuckles to the temple","Square the shoulders throughout"],"common_faults":[{"fault":"Dropping the elbow and turning the movement into a row","correction":"Keep your upper arm elevated and fixed in place; only bend at the elbow."},{"fault":"Rotating the hips or shoulders to heave the body up","correction":"Brace your core and glutes to keep your shoulders and hips square to the anchor point, reducing body angle if necessary."},{"fault":"Sagging at the hips","correction":"Maintain a rigid plank line by squeezing your glutes and bracing your abdominals throughout the set."}],"safety":{"precautions":["Ensure the suspension trainer is properly locked into single-handle mode before placing full weight on it."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Suspension Single-Arm Biceps Curl","previous_ids":["oec:trx-single-arm-bicep-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Trx Single Arm Bicep Curl","url":"https://wger.de/en/exercise/1262/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"progression-of","target":"oec:suspension-trainer-biceps-curl"},{"type":"variation-of","target":"oec:suspension-trainer-biceps-curl"}],"setup":{"grip":{"orientation":"supinated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A unilateral bodyweight isolation exercise using a suspension trainer to target the elbow flexors and challenge core anti-rotation stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Biceps Curl","kind":"brand"},{"text":"TRX Bicep Curl","kind":"misspelling"},{"text":"Suspension Biceps Curl","kind":"common"},{"text":"Suspension Curl","kind":"common"},{"text":"Biceps with TRX","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"synergist"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"958"},"id":"oec:suspension-trainer-biceps-curl","instructions":{"setup":["Face the suspension trainer anchor point and grasp the handles with a supinated (palms facing up) grip.","Walk your feet toward the anchor point to lean back, extending your arms until the straps are taut.","Engage your core and glutes to establish a rigid plank line from head to heels, with your upper arms raised to roughly shoulder height."],"steps":["Keep your elbows pinned high and pointing directly at the anchor point.","Curl your body upward by flexing your elbows, bringing your hands toward your temples or forehead.","Squeeze your biceps hard at peak flexion without dropping your elbows.","Lower yourself under control by extending your elbows until your arms are straight, maintaining a stable plank."],"breathing":"Exhale as you curl your body upward; inhale as you slowly extend your arms back down.","cues":["Keep elbows high and still","Hands to temples","Stay in a rigid plank","Pull with your biceps, not your back"],"common_faults":[{"fault":"Dropping the elbows to turn the movement into a row.","correction":"Keep upper arms horizontal and parallel to the floor throughout the entire rep."},{"fault":"Sagging at the hips or thrusting the pelvis forward.","correction":"Maintain glute and abdominal tension to hold a straight plank alignment."},{"fault":"Letting the straps lose tension at the top of the curl.","correction":"Stop just before the straps slacken to maintain continuous tension on the biceps."}],"safety":{"precautions":["Ensure the suspension trainer anchor point is rated for full body weight before leaning back."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Biceps Curl","previous_ids":["oec:biceps-with-trx"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Biceps with TRX","url":"https://wger.de/en/exercise/958/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:suspension-single-arm-biceps-curl"},{"type":"substitute-for","target":"oec:inverted-biceps-curl"},{"type":"substitute-for","target":"oec:cable-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-biceps-curl"}],"setup":{"grip":{"orientation":"supinated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A closed-chain bodyweight arm exercise that isolates the elbow flexors using a suspension trainer."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Chest Fly","kind":"brand"},{"text":"Suspension Chest Fly","kind":"common"},{"text":"TRX Fly","kind":"common"},{"text":"Suspended Crosses","kind":"common"},{"text":"croci","kind":"common"},{"text":"sospensione","kind":"common"},{"text":"trx","kind":"common"},{"text":"Suspended crossess","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-chest-fly","anti-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer","gymnastic-rings"]]},"external_ids":{"wger":"927"},"id":"oec:suspension-trainer-chest-fly","instructions":{"setup":["Anchor the suspension trainer securely and lengthen the straps to roughly mid-calf or knee height.","Stand facing away from the anchor point holding the handles with a neutral grip.","Step your feet back into an inclined plank position with arms extended in front of your chest, keeping a slight, rigid bend in the elbows."],"steps":["Inhale and open your arms out to the sides in a wide arc, lowering your body forward under control.","Continue opening your arms until you feel a comfortable, deep stretch across your chest, maintaining the slight fixed bend in your elbows.","Exhale and squeeze your chest muscles to bring the handles back together, reversing the arc to return to the starting plank position."],"breathing":"Inhale as you open your arms and lower your body; exhale forcefully through your mouth as you bring the handles together.","cues":["Hug a tree on the way up.","Keep the elbows frozen in a soft bend.","Maintain a rigid plank from head to heels."],"common_faults":[{"fault":"Bending and straightening the elbows like a push-up.","correction":"Lock the elbows in a slightly bent position throughout the entire repetition so movement only occurs at the shoulders."},{"fault":"Sagging at the hips or hyper-extending the lower back.","correction":"Engage the glutes and brace the abs to maintain a straight line from heels to head."},{"fault":"Stretching the arms too far back past the plane of the torso.","correction":"Limit the eccentric stretch to a comfortable depth where you can reverse the motion without placing excessive strain on the anterior shoulder capsule."}],"safety":{"precautions":["Ensure the anchor point and suspension straps are fully tested for bodyweight support before leaning in.","Adjust exercise intensity easily by moving feet forward (more upright) to decrease difficulty or backward to increase it."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Chest Fly","previous_ids":["oec:suspended-crossess"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Suspended crossess","url":"https://wger.de/en/exercise/927/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"substitute-for","target":"oec:cable-chest-fly"},{"type":"substitute-for","target":"oec:dumbbell-fly"},{"type":"substitute-for","target":"oec:machine-chest-fly"},{"type":"variation-of","target":"oec:dumbbell-fly"}],"setup":{"grip":{"orientation":"neutral"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight chest isolation exercise performed using a suspension trainer to challenge horizontal shoulder adduction and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Dip","kind":"brand"},{"text":"TRX Dips","kind":"brand"},{"text":"Suspension Dip","kind":"common"},{"text":"Suspension Trainer Dips","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["extension","flexion","adduction"]},{"joint":"scapulothoracic","actions":["depression","elevation"]},{"joint":"wrist","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-push","push"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["weight-vest"],"required":[["suspension-trainer"]]},"external_ids":{"wger":"1269"},"id":"oec:suspension-trainer-dip","instructions":{"setup":["Adjust the suspension trainer handles to roughly waist height.","Grasp both handles using a neutral grip, palms facing inward.","Press down into the handles to lock out your arms in a tall support position, with feet placed on the floor to regulate assistance as needed."],"steps":["Keep your chest proud and core tight as you bend your elbows to lower your body in a controlled descent.","Descend until your elbows reach approximately a 90-degree angle, keeping the handles close to your sides.","Drive your palms downward into the handles, extending your elbows to press back up to the top lockout."],"breathing":"Inhale as you lower your body under control; exhale forcefully as you press back up to full extension.","cues":["Keep the straps tight and hands pinned close to your ribs.","Maintain active, depressed shoulders without shrugging.","Control the handles to prevent them from drifting outward."],"common_faults":[{"fault":"Allowing the hands and handles to drift wide away from the torso.","correction":"Actively pull the handles into your sides and engage the lats and chest to stabilize the straps."},{"fault":"Shoulders shrugging up toward the ears at the bottom.","correction":"Keep scapulae depressed by actively pushing down through the palms throughout the entire movement."},{"fault":"Excessive forward shoulder dump at depth.","correction":"Limit the depth to approximately 90 degrees at the elbows and keep your chest lifted."}],"safety":{"precautions":["Ensure the suspension anchor is completely secure before supporting bodyweight.","Use foot assistance on the floor if you cannot maintain stable shoulder alignment."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Dip","previous_ids":["oec:trx-dips"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX dips","url":"https://wger.de/en/exercise/1269/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"variation-of","target":"oec:dip"},{"type":"progression-of","target":"oec:dip"},{"type":"substitute-for","target":"oec:ring-dip"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support","range":"full"},"status":"active","summary":"A bodyweight pressing exercise performed using suspension straps that targets the triceps, chest, and anterior deltoids while challenging shoulder stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Hammer Curl","kind":"brand"},{"text":"Suspension Hammer Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"1260"},"id":"oec:suspension-trainer-hammer-curl","instructions":{"setup":["Anchor the suspension trainer securely overhead and adjust the straps to mid-length.","Face the anchor point, grasp the handles with a neutral grip (palms facing each other), and walk your feet forward to lean back at a comfortable angle.","Extend your arms fully in front of your chest and brace your abs and glutes to form a straight line from head to heels."],"steps":["Keeping your upper arms elevated and parallel to the floor, bend your elbows to pull your temples toward the handles.","Maintain the neutral grip throughout the movement without rotating your wrists.","Squeeze your forearms and upper arms forcefully at the top of the curl.","Slowly extend your elbows under control to return to the straight-arm starting plank."],"breathing":"Exhale as you flex your elbows and pull your body up; inhale as you slowly lower back down.","cues":["Keep elbows high and fixed","Palms face inward throughout","Body stays in a rigid plank","Curl your hands to your temples"],"common_faults":[{"fault":"Dropping the elbows into a row rather than an elbow flexion isolation.","correction":"Keep upper arms pointed forward and parallel to the floor; do not pull your elbows back past your torso."},{"fault":"Sagging at the hips or thrusting the pelvis upward.","correction":"Engage your glutes and core to keep the entire torso completely straight throughout the set."},{"fault":"Pronating or supinating the wrists during the curl.","correction":"Keep palms facing directly toward each other through both the concentric and eccentric phases."}],"safety":{"precautions":["Ensure the anchor point is rated to hold full body weight.","Set your feet with non-slip footwear to prevent sliding during the lean."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Hammer Curl","previous_ids":["oec:trx-hammer-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX hammer curl","url":"https://wger.de/en/exercise/1260/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"variation-of","target":"oec:inverted-biceps-curl"},{"type":"substitute-for","target":"oec:dumbbell-hammer-curl"},{"type":"substitute-for","target":"oec:cable-hammer-curl"},{"type":"regression-of","target":"oec:suspension-single-arm-biceps-curl"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight elbow flexion exercise using a suspension trainer with a neutral grip to target the brachialis, brachioradialis, and biceps while maintaining a rigid core."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Oblique Crunch","kind":"brand"},{"text":"TRX Obliques","kind":"brand"},{"text":"Suspension Trainer Oblique Knee Tuck","kind":"common"},{"text":"TRX Knee Tuck to Elbow","kind":"common"}],"anatomy":{"muscles":[{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["rotation","spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"alternating","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["suspension-trainer"]]},"external_ids":{"wger":"1259"},"id":"oec:suspension-trainer-oblique-crunch","instructions":{"setup":["Adjust the suspension trainer foot cradles to mid-calf height.","Place your feet in the cradles, toes pointing down, and assume a rigid high-plank position with your hands stacked directly under your shoulders.","Engage your glutes and core to establish a flat, neutral spine from head to heels."],"steps":["Keeping your feet pressed together, bend your knees and pull them diagonally forward toward the outside of your right elbow.","Pause momentarily at the peak contraction, squeezing your obliques.","Extend your legs in a controlled manner back to the starting center plank position without letting your hips sag.","Repeat the movement by pulling your knees diagonally toward your left elbow, alternating sides each repetition."],"breathing":"Exhale forcefully as you drive your knees toward your elbow; inhale as you smoothly extend back into the neutral plank.","cues":["Press the floor away.","Knees tight together.","Drive across to the elbow.","Lock out the plank each rep."],"common_faults":[{"fault":"Sagging the hips and hyperextending the lower back upon leg extension.","correction":"Reset into a solid plank every repetition by bracing your core and squeezing your glutes before starting the next tuck."},{"fault":"Piking the hips straight up instead of rotating and driving the knees toward the elbow.","correction":"Focus on driving the knees diagonally forward across your torso rather than elevating the pelvis toward the ceiling."},{"fault":"Rushing through repetitions using momentum from the swinging straps.","correction":"Move with deliberate control, pausing briefly at both the tucked position and the fully extended plank."}],"safety":{"precautions":["Ensure the anchor point is rated to support your bodyweight and the straps are securely fastened before mounting."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Oblique Crunch","previous_ids":["oec:trx-obliques"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX Obliques","url":"https://wger.de/en/exercise/1259/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"substitute-for","target":"oec:captain-s-chair-oblique-knee-raise"}],"setup":{"position":"prone","range":"full","stance":{"kind":"parallel","width":"narrow"}},"status":"active","summary":"A core exercise performed in a suspended plank position, driving both knees toward alternating elbows to target the obliques and deep abdominals."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Rollout","kind":"brand"},{"text":"TRX Ab Rollout","kind":"brand"},{"text":"Suspension Rollout","kind":"common"},{"text":"Suspension Trainer Ab Rollout","kind":"common"},{"text":"TRX roll out","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","protraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"1246"},"id":"oec:suspension-trainer-rollout","instructions":{"setup":["Stand facing away from the suspension anchor point with feet hip-width apart.","Grasp both handles using an overhand (pronated) grip with straight arms held directly in front of the chest.","Step back slightly onto the balls of your feet and set a firm, straight-line plank from head to heels."],"steps":["Brace your core and squeeze your glutes to maintain a completely neutral spine.","Slowly let your body lean forward while allowing your arms to elevate overhead in line with your torso.","Descend until your arms are extended overhead or just before you lose tension in your midsection.","Press firmly down into the handles using your lats and core to pull yourself back to the starting chest-height position."],"breathing":"Inhale as you roll forward into the stretched position, then exhale forcefully as you drive down against the handles to return.","cues":["Ribs tucked to pelvis","Squeeze glutes tight","Press the floor away through the straps","Keep the elbows locked"],"common_faults":[{"fault":"Hyperextending the lower back as the arms travel overhead.","correction":"Only roll out as far as you can maintain a rigid, neutral lumbar spine; reset foot position closer to vertical if needed."},{"fault":"Piking at the hips to initiate the return movement.","correction":"Keep the hips fully extended and pull back exclusively by engaging the lats and pressing down through the hands."},{"fault":"Bending the elbows during the extension.","correction":"Maintain straight arms with slight soft-elbow extension throughout the entire range of motion."}],"safety":{"precautions":["Ensure the suspension anchor is fully secure before loading bodyweight.","Begin with a steeper, more upright body angle to gauge abdominal control before moving deeper."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","rpe"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Rollout","previous_ids":["oec:trx-roll-out"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX roll out","url":"https://wger.de/en/exercise/1246/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"variation-of","target":"oec:ab-wheel-rollout"},{"type":"substitute-for","target":"oec:ab-wheel-rollout"},{"type":"substitute-for","target":"oec:barbell-rollout"},{"type":"progression-of","target":"oec:plank"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An anti-extension core exercise performed by falling forward and reaching the arms overhead with suspension straps while maintaining a rigid plank."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Row","kind":"brand"},{"text":"Suspension Row","kind":"common"},{"text":"TRX Inverted Row","kind":"brand"},{"text":"Rowing with TRX band","kind":"common"},{"text":"TRX Rows","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["retraction","depression"]},{"joint":"glenohumeral","actions":["extension","horizontal-abduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-pull","pull","anti-extension"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["weight-vest"],"required":[["suspension-trainer"]]},"external_ids":{"wger":"674,959"},"id":"oec:suspension-trainer-row","instructions":{"setup":["Secure the suspension trainer to an overhead anchor point.","Grasp both handles with a neutral grip and walk your feet forward so your body leans back at a comfortable angle.","Extend your arms fully, keeping your body in a rigid, straight line from head to heels with engaged glutes and abdominals."],"steps":["Initiate the movement by retracting your shoulder blades and pulling your elbows back past your torso.","Continue pulling until your chest meets or passes between the handles, pausing briefly at the peak contraction.","Lower your body under control by extending your arms and allowing your shoulder blades to protract until you return to the starting position."],"breathing":"Exhale as you pull your chest toward the handles; inhale with control as you lower back down.","cues":["Lead with your chest, not your hips.","Drive your elbows straight back.","Hold a rigid plank from head to heel."],"common_faults":[{"fault":"Sagging at the hips or thrusting the pelvis forward to initiate the pull.","correction":"Squeeze the glutes and brace the core to maintain a straight plank alignment throughout the entire repetition."},{"fault":"Shrugging the shoulders upward toward the ears during the pull.","correction":"Keep the shoulders depressed away from the ears and focus on driving the elbows backward."},{"fault":"Losing tension at the bottom of the movement by releasing shoulder control.","correction":"Maintain active shoulder engagement and a braced torso even at full arm extension."}],"safety":{"precautions":["Verify that the suspension anchor point is rated for full body weight before leaning into the straps."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Row","previous_ids":["oec:rowing-with-trx-band","oec:trx-rows"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rowing with TRX band","url":"https://wger.de/en/exercise/674/view-base","license":"CC-BY-SA-4.0","author":"Skadi"},{"title":"wger: TRX Rows","url":"https://wger.de/en/exercise/959/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"variation-of","target":"oec:inverted-row"},{"type":"substitute-for","target":"oec:ring-incline-row"},{"type":"substitute-for","target":"oec:cable-standing-row"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"inverted","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight horizontal pull performed on suspension straps that develops the upper back, latissimus dorsi, and core stability."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX Triceps Extension","kind":"brand"},{"text":"TRX Tricep Extension","kind":"brand"},{"text":"Suspension Triceps Extension","kind":"common"}],"anatomy":{"muscles":[{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-extension","anti-extension"],"mechanics":"isolation","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"1266"},"id":"oec:suspension-trainer-triceps-extension","instructions":{"setup":["Secure the suspension trainer to a high anchor point so the handles hang roughly at mid-torso height.","Face away from the anchor point and grasp the handles with a shoulder-width, pronated grip.","Extend your arms in front of your chest and walk your feet backward into a straight-line plank, leaning your body weight forward onto your toes."],"steps":["Keep your upper arms stationary and bend only at your elbows to lower your body forward until your hands are beside your forehead or temples.","Pause briefly at the bottom to ensure the tension remains on the triceps and your core stays braced.","Press through the palms and contract your triceps to extend your elbows, returning to the starting lockout position without moving your shoulders."],"breathing":"Inhale as you bend your elbows to lower yourself down, and exhale forcefully as you press back up to arm extension.","cues":["Keep the elbows pointing forward.","Hold a rigid plank.","Bend only at the elbows."],"common_faults":[{"fault":"Flaring the elbows out wide to the sides, shifting the load off the triceps and stressing the shoulders.","correction":"Keep your elbows tucked in line with your shoulders throughout the full range of motion."},{"fault":"Piking at the hips or allowing the lower back to sag.","correction":"Squeeze your glutes and brace your abdominals to maintain a rigid plank from head to heels."},{"fault":"Dropping the upper arms downward and turning the exercise into a chest press.","correction":"Fix your elbows high in space and pivot strictly around the elbow joint."}],"safety":{"precautions":["Ensure the suspension anchor is fully secured before leaning your body weight into the straps.","Adjust exercise difficulty by moving your feet forward to decrease the lean angle if elbow discomfort occurs."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Triceps Extension","previous_ids":["oec:trx-tricep-extension"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX Tricep Extension","url":"https://wger.de/en/exercise/1266/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"substitute-for","target":"oec:plank-triceps-extension"},{"type":"substitute-for","target":"oec:sphinx-push-up"},{"type":"substitute-for","target":"oec:ez-bar-skull-crusher"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight isolation exercise that targets the triceps by bending and extending the elbows against a suspension trainer while holding a rigid plank."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TRX gorilla biceps curl","kind":"brand"},{"text":"TRX gorilla curl","kind":"brand"},{"text":"Suspension trainer gorilla curl","kind":"common"},{"text":"TRX wide biceps curl","kind":"brand"},{"text":"Suspension wide curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"brachialis","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-posterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy","strength"],"movement_patterns":["isolation-elbow-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["suspension-trainer"]]},"external_ids":{"wger":"1261"},"id":"oec:suspension-trainer-wide-biceps-curl","instructions":{"setup":["Face the suspension trainer anchor point and grasp the handles with a neutral grip (palms facing each other).","Walk your feet forward to lean back, creating an incline appropriate for your strength.","Raise your upper arms out to the sides at chest height with elbows slightly flared, bracing your core and glutes into a rigid plank."],"steps":["Keeping your upper arms stationary and parallel to the floor, flex your elbows to pull your body forward toward the handles.","Squeeze your biceps hard at the peak of the contraction as your hands approach your chest or head.","Lower your body under control by slowly extending your elbows back to the starting position without dropping your hips."],"breathing":"Exhale as you curl your body upward, and inhale as you lower yourself under control.","cues":["Keep elbows high and wide","Pull hands to ears, not handles to ribs","Stay in a solid plank"],"common_faults":[{"fault":"Dropping the elbows into a row motion rather than isolating elbow flexion.","correction":"Keep upper arms fixed at shoulder level so the only moving joint is the elbow."},{"fault":"Sagging at the hips or hyperextending the lower back to create momentum.","correction":"Squeeze the glutes and brace the abs to maintain a straight line from heels to head."}],"safety":{"precautions":["Ensure the suspension trainer anchor point is secure before placing full bodyweight on the straps.","Adjust foot position backward to reduce resistance if form breaks down."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Suspension Trainer Wide Biceps Curl","previous_ids":["oec:trx-gorilla-biceps-curl"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: TRX gorilla biceps curl","url":"https://wger.de/en/exercise/1261/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"variation-of","target":"oec:suspension-trainer-biceps-curl"}],"setup":{"grip":{"orientation":"neutral","width":"wide"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight biceps isolation exercise using a suspension trainer with flared elbows to challenge elbow flexion from an abducted shoulder position."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Lap Swimming","kind":"common"},{"text":"Pool Swimming","kind":"common"},{"text":"Freestyle Swimming","kind":"common"},{"text":"Swim Sprints","kind":"common"},{"text":"50m Swim Sprints","kind":"common"},{"text":"Swimming 50m sprints","kind":"common"},{"text":"Schwimmen","kind":"common"},{"text":"Controlled Brisk Swim","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"deltoid","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion","extension","adduction","internal-rotation","circumduction"]},{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","protraction","retraction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"thoracic-spine","actions":["rotation"]}]},"classification":{"modalities":["cardio","conditioning","sport"],"movement_patterns":["swim"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"961,1574,2695"},"id":"oec:swimming","instructions":{"setup":["Enter the pool and prepare at the wall or on the starting block.","Push off into a streamlined prone glide with your core engaged, hips high near the surface, and head aligned neutrally with your spine."],"steps":["Reach forward with one hand entering fingertips-first, initiating a high-elbow catch and pulling water firmly backward toward your hips.","Push past your hip to complete the stroke, then relax the arm as it recovers smoothly over the surface back toward the front.","Alternate continuously with the opposite arm while maintaining a rhythmic, narrow flutter kick initiated from the hips.","Rotate your torso along your long axis with each stroke, turning your head to the side inside the bow wave to inhale before rotating face-down to exhale."],"breathing":"Exhale continuously underwater through your nose and mouth, turning your head smoothly to the side to inhale quickly when your mouth clears the surface.","cues":["Reach long and rotate","High elbow on the catch","Kick from the hips, not the knees","Stay streamlined like a torpedo"],"common_faults":[{"fault":"Lifting the head forward to breathe, which forces the hips and legs downward and creates drag.","correction":"Rotate your entire body and roll your head sideways into the breathing pocket, keeping one goggle lens submerged."},{"fault":"Bending the knees excessively during the kick (bicycling).","correction":"Keep your legs relatively long and initiate small, rapid flutter kicks from the hips and glutes with relaxed ankles."}],"safety":{"precautions":["Only swim in safe, supervised pools or designated areas with a lifeguard or swim partner.","Ensure adequate water depth before performing starts, dives, or aggressive push-offs."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["distance","duration"],"optional":["pace","heart-rate","calories","cadence","rpe"]},{"required":["duration"],"optional":["distance","pace","heart-rate","calories","rpe"]}],"records":{}},"name":"Swimming","previous_ids":["oec:swimming-50m-sprints","oec:schwimmen","oec:controlled-brisk-swim"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Swimming 50m sprints","url":"https://wger.de/en/exercise/961/view-base","license":"CC-BY-SA-4.0","author":"abuono"},{"title":"wger: Schwimmen","url":"https://wger.de/en/exercise/1574/view-base","license":"CC-BY-SA-4.0","author":"delta@romeo"},{"title":"wger: Controlled Brisk Swim","url":"https://wger.de/en/exercise/2695/view-base","license":"CC0-1.0","author":"Original exercise instructions prepared for nalhilal"}]},"relations":[{"type":"substitute-for","target":"oec:freestyle-swimming"}],"setup":{"position":"prone"},"status":"active","summary":"A whole-body cardiovascular aquatic exercise performed by propelling oneself through water using coordinated arm strokes and leg kicks."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall-Hold Rotation","kind":"common"},{"text":"Freestyle Wall Breathing Drill","kind":"common"},{"text":"Wall Breathing Drill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"splenius","role":"synergist"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"}],"joints":[{"joint":"cervical-spine","actions":["rotation"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["sport","conditioning"],"movement_patterns":["swim","rotation"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[["pool"]]},"external_ids":{"wger":"2483"},"id":"oec:swimming-wall-breathing-drill","instructions":{"setup":["Grasp the pool wall or gutter with one hand while resting your other arm extended or relaxed at your side.","Float your torso horizontally at the water's surface with your face turned straight down toward the bottom of the pool."],"steps":["Initiate a gentle, steady flutter kick from your hips to keep your legs buoyant and horizontal.","Exhale continuously and smoothly into the water through your nose or mouth.","Rotate your head to the side along your longitudinal axis until your mouth clears the water surface, keeping the bottom goggle submerged.","Inhale quickly through your mouth without lifting your head away from the water.","Rotate your face directly back down into the water and immediately resume gentle exhalation."],"breathing":"Exhale continuously while your face is in the water, inhale quickly through your mouth as your face rotates to the side, and never hold your breath.","cues":["Rotate, do not lift","One goggle in the water","Blow bubbles steadily"],"common_faults":[{"fault":"Lifting the head forward or upward out of the water to breathe.","correction":"Roll the head purely on its axis so the cheek stays flush against the water surface."},{"fault":"Holding your breath underwater and attempting to exhale and inhale while turned to the side.","correction":"Empty your lungs underwater beforehand so you only need to inhale when turning to breathe."},{"fault":"Allowing hips and legs to sink during the breath.","correction":"Maintain a continuous, relaxed flutter kick from the hips throughout the rotation."}],"safety":{"precautions":["Ensure comfortable water depth and practice in a safe aquatic environment.","Stop immediately and hold the wall if breathing becomes uncoordinated or distressed."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Swimming Wall Breathing Drill","previous_ids":["oec:wall-hold-rotation"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall-Hold Rotation","url":"https://wger.de/en/exercise/2483/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"prone"},"status":"active","summary":"A stationary swimming drill performed holding the pool edge to isolate and refine side-breathing mechanics and head rotation during freestyle kicking."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Rowing, T-bar","kind":"misspelling"},{"text":"Barbell T-Bar Row","kind":"common"},{"text":"Landmine T-Bar Row","kind":"common"},{"text":"tbar row","kind":"common"},{"text":"t bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"hamstrings","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["extension"]},{"joint":"scapulothoracic","actions":["retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["horizontal-pull","hinge","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["landmine","weight-plate"],"required":[["plate-loaded-machine","barbell"]]},"external_ids":{"wger":"513,919"},"id":"oec:t-bar-row","instructions":{"setup":["Straddle the T-bar apparatus or landmine barbell with feet shoulder-width apart.","Hinge at your hips with knees slightly bent until your torso is angled around 45 degrees relative to the floor.","Grasp the handles firmly with arms fully extended and your spine braced in neutral alignment."],"steps":["Pull the weight upward toward your upper abdomen or lower chest by driving your elbows back and retracting your shoulder blades.","Squeeze your back musculature hard at the peak of the contraction without changing your torso angle.","Lower the weight smoothly under control until your arms are fully extended and your lats stretch.","Repeat for the desired number of repetitions."],"breathing":"Inhale and brace before initiating the pull, and exhale as you complete the concentric phase or slowly during the descent.","cues":["Drive your elbows toward your hips.","Keep your chest proud and spine flat.","Pull with your back, not your biceps."],"common_faults":[{"fault":"Using excessive hip thrust and torso swing to heave the weight up.","correction":"Reduce the load and keep your hip hinge and torso angle strictly stationary throughout the set."},{"fault":"Rounding the lumbar spine under load.","correction":"Brace your abdominals and maintain a neutral spine with active hamstring tension."},{"fault":"Cutting the range of motion short at the bottom or top.","correction":"Allow full arm extension at the bottom for a deep stretch and pull until the handles reach the torso."}],"safety":{"precautions":["Ensure the pivot point of the bar is securely anchored before lifting.","Maintain a neutral spine under load to protect the lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"T-Bar Row","previous_ids":["oec:rowing-t-bar"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Rowing, T-bar","url":"https://wger.de/en/exercise/513/view-base","license":"CC-BY-SA-3.0","author":"wger.de"},{"title":"wger: T-Bar row","url":"https://wger.de/en/exercise/919/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:barbell-bent-over-row"},{"type":"substitute-for","target":"oec:dumbbell-bent-over-row"}],"setup":{"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A bent-over compound pulling exercise using a pivoted barbell or dedicated machine to build back thickness and upper-body pulling strength."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Push-up rotations","kind":"common"},{"text":"Pushup rotations","kind":"common"},{"text":"Push-Up with Rotation","kind":"common"},{"text":"Rotational Push-Up","kind":"common"},{"text":"T-Pushup","kind":"common"},{"text":"Push up rotations","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"serratus-anterior","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-medius","role":"stabilizer"}],"joints":[{"joint":"elbow","actions":["extension","flexion"]},{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction","abduction"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"thoracic-spine","actions":["rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","rotation","anti-lateral-flexion"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal","transverse","frontal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"985"},"id":"oec:t-push-up","instructions":{"setup":["Assume a high plank position with your hands slightly wider than shoulder-width apart and your feet set about shoulder-width apart for rotational stability.","Engage your abdominals and glutes to align your body in a straight line from head to heels."],"steps":["Lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle.","Push forcefully through your palms to return to the top of the push-up.","At lockout, shift your weight onto your left hand and pivot on the edges of your feet, rotating your torso open to the right.","Raise your right arm straight toward the ceiling until your arms and chest form a vertical 'T' shape.","Pause briefly in control, then rotate back down to the starting high plank position.","Perform the next push-up and rotate to the opposite side."],"breathing":"Inhale as you lower into the push-up, exhale as you press up and rotate into the T-position.","cues":["Keep your body in a rigid plank throughout the rotation.","Follow your top hand with your gaze.","Drive the floor away with the supporting shoulder so it does not collapse."],"common_faults":[{"fault":"Sagging or hiking the hips during the rotation.","correction":"Squeeze your obliques and glutes to keep the pelvis aligned with your spine throughout the transition."},{"fault":"Feet set too close together.","correction":"Widen your stance to shoulder width to allow smooth pivoting onto the sides of your feet."},{"fault":"Rushing the rotation and losing balance.","correction":"Complete the push-up lockout first before initiating a deliberate, controlled turn of the torso."}],"safety":{"precautions":["Avoid if experiencing acute shoulder impingement or wrist pain."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"T-Push-Up","previous_ids":["oec:push-up-rotations"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Push-up rotations","url":"https://wger.de/en/exercise/985/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"variation-of","target":"oec:push-up"},{"type":"progression-of","target":"oec:push-up"},{"type":"substitute-for","target":"oec:push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"A push-up variation that finishes with a rotation into a side plank with one arm extended toward the ceiling."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Tibialis Raise","kind":"common"},{"text":"Toe Raise","kind":"common"},{"text":"Tib Raise","kind":"abbreviation"},{"text":"Tibialis Anterior Raise","kind":"common"},{"text":"Tibialis raises","kind":"common"}],"anatomy":{"muscles":[{"muscle":"tibialis-anterior","role":"prime-mover"},{"muscle":"peroneals","role":"synergist"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","strength"],"movement_patterns":["isolation-ankle"],"mechanics":"isolation","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["wall"],"required":[]},"external_ids":{"wger":"1200"},"id":"oec:tibialis-raise","instructions":{"setup":["Stand tall with feet hip-width apart on a flat, even surface.","Keep your knees straight but unlocked and maintain an upright posture.","If balance is challenging, place your upper back against a wall with your feet placed slightly forward."],"steps":["Dorsiflex your ankles by pulling your toes and the balls of your feet upward toward your shins.","Pivot onto your heels, raising the forefoot as high off the floor as comfortably possible.","Hold the peak contraction briefly while squeezing the muscles on the front of your shins.","Lower the balls of your feet smoothly and with control back to the floor without bouncing."],"breathing":"Exhale as you pull your toes upward toward your shins; inhale as you lower your feet under control.","cues":["Toes to shins","Stay tall","Pause at the top"],"common_faults":[{"fault":"Bending the knees to cheat the range of motion.","correction":"Keep your knees straight throughout each repetition to isolate dorsiflexion."},{"fault":"Bouncing the feet off the floor rather than using controlled muscle contractions.","correction":"Lower slowly and pause for a fraction of a second before lifting again."},{"fault":"Hinging excessively at the hips to compensate for balance.","correction":"Maintain an upright torso, or lean your back lightly against a wall for support."}],"safety":{"precautions":["Perform near a wall or sturdy support if balance on the heels feels unstable."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Tibialis Raise","previous_ids":["oec:tibialis-raises"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tibialis raises","url":"https://wger.de/en/exercise/1200/view-base","license":"CC-BY-SA-4.0","author":"cynomops"}]},"relations":[{"type":"substitute-for","target":"oec:resistance-band-ankle-dorsiflexion"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight ankle dorsiflexion exercise performed standing on the heels to strengthen the anterior lower leg."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Toes to Bar","kind":"common"},{"text":"T2B","kind":"abbreviation"},{"text":"Hanging Toes to Bar","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"latissimus-dorsi","role":"synergist"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["flexion"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"fingers","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"1529"},"id":"oec:toes-to-bar","instructions":{"setup":["Grasp a secure pull-up bar with an overhand, shoulder-width grip.","Hang with your arms fully extended and engage your shoulders slightly to avoid hanging passively in the joint capsule.","Keep your legs together and maintain a slight active hollow-body posture."],"steps":["Engage your lats to pull slightly down on the bar while forcefully contracting your abdominals and hip flexors.","Raise your legs straight upward toward the ceiling, rounding your lumbar spine as your pelvis rolls upward.","Continue raising your feet until both toes touch the bar simultaneously between your hands.","Lower your legs back down under control, resisting the descent until you return to the starting dead-hang position without swinging."],"breathing":"Exhale forcefully as you curl your hips and raise your feet to the bar; inhale steadily as you lower your legs back to the start.","cues":["Pull the bar toward your hips as you lift your legs.","Curl your pelvis up, don't just lift your thighs.","Control the descent to kill momentum."],"common_faults":[{"fault":"Excessive swinging or relying purely on momentum instead of core strength.","correction":"Reset to a strict hollow body at the bottom and lower the legs with a controlled eccentric tempo."},{"fault":"Only flexing at the hips and failing to round the spine, which limits abdominal recruitment.","correction":"Focus on rolling your pelvis upward toward your chest to achieve full lumbar flexion before touching the bar."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and has sufficient overhead clearance.","Stop if you experience sharp pain in the front of the shoulders or lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Toes-to-Bar","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Toes to bar","url":"https://wger.de/en/exercise/1529/view-base","license":"CC-BY-SA-4.0","author":"florian.bussmann"}]},"relations":[{"type":"progression-of","target":"oec:hanging-leg-raise"},{"type":"progression-of","target":"oec:hanging-knee-raise"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging","range":"full"},"status":"active","summary":"An advanced calisthenics exercise where the athlete hangs from an overhead bar and flexes the hips and spine until the toes make contact with the bar."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Trap Bar Squat","kind":"common"},{"text":"Hex Bar Deadlift","kind":"common"},{"text":"Hex Bar Squat","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"trapezius-upper","role":"stabilizer"},{"muscle":"forearm-flexors","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["extension"]},{"joint":"knee","actions":["extension"]},{"joint":"ankle","actions":["plantarflexion"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["hinge","squat"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["trap-bar"],["weight-plate"]]},"external_ids":{"wger":"1803"},"id":"oec:trap-bar-deadlift","instructions":{"setup":["Stand inside the trap bar with your feet positioned hip- to shoulder-width apart.","Hinge at the hips and bend your knees until you can grasp the center of the neutral handles.","Flatten your back, lift your chest, and pull tension into the handles to remove slack from the bar.","Set your gaze slightly forward and brace your abdominal wall."],"steps":["Drive your feet through the floor, extending your knees and hips simultaneously.","Stand fully upright, locking out your hips and knees without leaning back.","Hinge at the hips and bend the knees to lower the bar in a controlled path back to the floor.","Allow the plates to come to a dead stop on the floor before starting the next rep."],"breathing":"Inhale and brace your core tightly before breaking the floor, exhaling as you reach the top lockout position.","cues":["Push the floor away","Chest proud, long arms","Stand tall at the top"],"common_faults":[{"fault":"Gripping too far forward or backward on the handles, causing the bar to tilt during the lift.","correction":"Center your hands on the handles so the bar stays level as it leaves the floor."},{"fault":"Hyperextending the lumbar spine at lockout instead of finishing with hip extension.","correction":"Squeeze your glutes to finish tall with your ribcage stacked directly above your pelvis."},{"fault":"Allowing the knees to collapse inward during the drive phase.","correction":"Actively push your knees outward in line with your toes throughout the ascent."}],"safety":{"precautions":["Maintain a neutral spine throughout the pull and avoid rounding your lower back under heavy loads."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Trap Bar Deadlift","previous_ids":["oec:trap-bar-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Trap Bar Squat","url":"https://wger.de/en/exercise/1803/view-base","license":"CC-BY-SA-4.0","author":"kmcalderwood"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-deadlift"},{"type":"variation-of","target":"oec:barbell-deadlift"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A compound lower-body lift performed inside a hexagonal bar that distributes load closer to the body's center of mass than a traditional barbell pull."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Trap 3 Raise","kind":"common"},{"text":"Lower Trap Raise","kind":"common"},{"text":"Poliquin Trap-3 Raise","kind":"common"},{"text":"Single-Arm Trap-3 Raise","kind":"common"},{"text":"Bent-Over Trap-3 Raise","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","retraction","upward-rotation"]},{"joint":"glenohumeral","actions":["flexion","abduction","external-rotation"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","rehabilitation","mobility"],"movement_patterns":["isolation-shoulder-raise"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dumbbell"],"required":[]},"external_ids":{"wger":"1834"},"id":"oec:trap-3-raise","instructions":{"setup":["Stand with your feet hip-width apart and hinge forward at the hips to roughly a 45-degree torso angle, keeping your spine neutral.","Rest your non-working hand or forearm firmly on your knee or an adjacent stable surface for support.","Let the working arm hang straight down perpendicular to the floor with your thumb pointing forward and slightly outward.","Actively set the working shoulder blade down away from your ear into depression and slight retraction."],"steps":["Keeping your elbow extended and your shoulder depressed, raise your arm diagonally forward and outward at about a 30- to 45-degree angle from your torso.","Lift until your arm is in line with your torso, leading with the thumb toward the ceiling.","Pause briefly at the top to feel a distinct contraction in the lower portion of your shoulder blade.","Lower the arm smoothly under control back to the starting position without allowing the shoulder to shrug upward."],"breathing":"Exhale as you raise your arm overhead, and inhale as you lower it back down.","cues":["Thumb to the ceiling.","Keep your shoulder blade pulled down away from your ear.","Lift in a Y-path, not straight ahead or out to the side."],"common_faults":[{"fault":"Shrugging the shoulder toward the ear during the lift","correction":"Pre-set the scapula into depression before moving and think of pulling the bottom tip of the shoulder blade toward your opposite hip."},{"fault":"Extending or twisting the spine to swing the arm upward","correction":"Brace your core, press firmly into the support knee, and ensure all movement occurs purely at the scapula and shoulder joint."},{"fault":"Raising the arm directly forward in sagittal flexion","correction":"Angle the arm out roughly 30 to 45 degrees into the scapular plane to directly recruit the lower trapezius fibers."}],"safety":{"precautions":["Do not use momentum or body sway to swing the arm into position."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"per-side"},"name":"Trap-3 Raise","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Trap-3 Raise","url":"https://wger.de/en/exercise/1834/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"substitute-for","target":"oec:incline-dumbbell-y-raise"},{"type":"substitute-for","target":"oec:cable-cross-body-y-raise"}],"setup":{"grip":{"orientation":"neutral"},"position":"bent-over","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bent-over unilateral raise that targets the lower trapezius by elevating the arm in the scapular plane with the shoulder blade depressed."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Treadmill Running","kind":"common"},{"text":"Run - Treadmill","kind":"common"},{"text":"Treadmill Jog","kind":"common"},{"text":"treadmill","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"calves","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"hip-flexors","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["treadmill"]]},"external_ids":{"wger":"530"},"id":"oec:treadmill-run","instructions":{"setup":["Straddle the treadmill belt by standing on the side rails and attach the safety clip securely to your clothing.","Select your program or start the treadmill at a low walking speed, then step smoothly onto the belt.","Gradually increase the speed and incline until you reach your target running pace."],"steps":["Run with an upright posture, keeping your chest open and shoulders relaxed.","Land with your feet underneath your hips, avoiding excessive overstriding.","Allow your arms to swing naturally forward and back with bent elbows to maintain balance and rhythm.","Continue running at your prescribed pace for the planned duration or distance."],"breathing":"Maintain a steady, rhythmic breathing pattern synchronized with your stride rate.","cues":["Stay tall through the torso","Quick light feet under your center of mass","Relax the shoulders and hands","Look forward, not down at the console"],"common_faults":[{"fault":"Holding onto the handrails while running.","correction":"Reduce the belt speed or incline so you can run freely with a natural arm swing."},{"fault":"Overstriding and landing heavily on the heels ahead of the body.","correction":"Shorten your stride and increase cadence so your feet land directly beneath your hips."},{"fault":"Drifting too close to the front console or too far back near the end of the belt.","correction":"Position yourself in the middle third of the running deck and maintain an even pace."}],"safety":{"precautions":["Always attach the emergency stop clip to your clothing before starting the machine.","Do not jump off a fast-moving belt; straddle the side rails and decrease speed safely if needed."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration","distance"],"optional":["speed","pace","incline","heart-rate","cadence","calories"]},{"required":["duration"],"optional":["distance","speed","pace","incline","heart-rate","cadence","calories"]}],"records":{},"reps_counted":"total"},"name":"Treadmill Run","previous_ids":["oec:run-treadmill"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Run - Treadmill","url":"https://wger.de/en/exercise/530/view-base","license":"CC-BY-SA-3.0","author":"foguinho.peruca"}]},"relations":[{"type":"variation-of","target":"oec:running"},{"type":"substitute-for","target":"oec:running"},{"type":"substitute-for","target":"oec:treadmill-running"}],"setup":{"position":"moving"},"status":"active","summary":"A cardiovascular exercise performed by running or jogging in place on a moving treadmill belt."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Treadmill Cardio","kind":"common"},{"text":"Treadmill Jogging","kind":"common"},{"text":"Treadmill Run","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"soleus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"erector-spinae","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["treadmill"]]},"external_ids":{"wger":"1615"},"id":"oec:treadmill-running","instructions":{"setup":["Straddle the treadmill belt by standing with one foot on each side rail.","Attach the safety clip securely to your clothing at waist level.","Select your target program or press start, allowing the belt to begin moving at a low speed before stepping onto the center of the deck."],"steps":["Establish an upright posture with a slight forward lean from the ankles, keeping your gaze forward.","Gradually increase the belt speed and incline to your desired workout pace.","Maintain a rhythmic running gait, striking the belt beneath your center of mass and driving off the forefoot.","Swing your arms naturally in opposition to your legs with elbows bent at approximately ninety degrees.","When finishing, gradually reduce the speed to a walk before stepping off the moving belt."],"breathing":"Breathe rhythmically in sync with your stride, using relaxed nasal or combined mouth-nasal breathing to match effort intensity.","cues":["Land light and quiet","Stay centered on the deck","Keep shoulders relaxed and down","Drive elbows straight back"],"common_faults":[{"fault":"Holding onto the handrails while running, which alters natural mechanics and reduces energy expenditure.","correction":"Lower the speed or incline to a level where you can run with free, natural arm swings."},{"fault":"Overstriding and aggressively heel-striking far in front of the hips.","correction":"Shorten your stride and increase cadence so your feet land close to your center of mass."},{"fault":"Drifting too far back or crowding the front console.","correction":"Maintain your position in the middle third of the running deck throughout the stride cycle."}],"safety":{"precautions":["Always attach the emergency stop lanyard before starting the treadmill.","Never step onto or off of a belt operating at high speed; straddle the side rails when pausing or ending a bout."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["duration","distance"],"optional":["speed","incline","pace","heart-rate","calories"]},{"required":["duration"],"optional":["speed","incline","heart-rate","calories"]}],"records":{}},"name":"Treadmill Running","previous_ids":["oec:treadmill-cardio"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Treadmill Cardio","url":"https://wger.de/en/exercise/1615/view-base","license":"CC-BY-SA-4.0","author":"Tierrasverdes"}]},"relations":[{"type":"substitute-for","target":"oec:running"},{"type":"variation-of","target":"oec:running"}],"setup":{"position":"standing"},"status":"active","summary":"A continuous cardiovascular exercise performed on a motorized treadmill to build aerobic capacity and lower-body endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Front Lever Tuck","kind":"common"},{"text":"Tucked Front Lever","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"triceps-long-head","role":"synergist"},{"muscle":"pectoralis-major-sternal","role":"synergist"},{"muscle":"trapezius-lower","role":"stabilizer"},{"muscle":"rhomboids","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["pull","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["resistance-band"],"required":[["pull-up-bar","gymnastic-rings"]]},"external_ids":{"wger":"1214"},"id":"oec:tuck-front-lever","instructions":{"setup":["Grasp a pull-up bar with an overhand (pronated) grip, hands spaced shoulder-width apart.","Hang with your arms fully extended and engage your shoulders by depressing the scapulae downward."],"steps":["Pull your knees tightly into your chest into a compact tucked position.","Pull down through straight arms using your lats to rotate your body backward until your back is parallel to the floor.","Maintain straight elbows, depressed shoulders, and a flat horizontal back.","Hold the horizontal position for the target duration, then lower under control back to a hang."],"breathing":"Maintain continuous, shallow diaphragmatic breathing while bracing your core throughout the hold.","cues":["Push the bar down toward your hips","Lock the elbows completely straight","Keep the knees glued to the chest","Level your back with the floor"],"common_faults":[{"fault":"Bending the elbows to compensate for lat weakness.","correction":"Keep the elbows completely locked; regress to banded tuck holds or active hangs if arm extension cannot be maintained."},{"fault":"Hips sagging below shoulder height.","correction":"Pull down harder through the shoulders and tuck the knees tighter to raise the pelvis in line with the shoulders."},{"fault":"Excessive thoracic rounding and internally collapsed shoulders.","correction":"Depress and slightly retract your shoulder blades to keep the chest proud and upper back stable."}],"safety":{"precautions":["Ensure the pull-up bar or suspension anchor is securely fastened before inverting.","Exit the hold immediately if elbow tendon pain or sudden shoulder strain occurs."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Tuck Front Lever","previous_ids":["oec:front-lever-tuck"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Front lever tuck","url":"https://wger.de/en/exercise/1214/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:front-lever"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"hanging"},"status":"active","summary":"An isometric calisthenics hold where the torso is suspended horizontally beneath a bar with the knees tucked tightly to the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"High Knee Jump","kind":"common"},{"text":"Knee Tuck Jump","kind":"common"},{"text":"High Knee Jumps","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"}],"joints":[{"joint":"hip","actions":["extension","flexion"]},{"joint":"knee","actions":["extension","flexion"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]}]},"classification":{"modalities":["plyometric","conditioning","calisthenics","power"],"movement_patterns":["jump"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["ballistic","dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"285"},"id":"oec:tuck-jump","instructions":{"setup":["Stand tall with feet approximately shoulder-width apart and arms relaxed at your sides.","Brace your core and ensure adequate overhead and floor clearance."],"steps":["Dip quickly into a quarter squat while swinging your arms backward.","Explosively extend your hips, knees, and ankles while driving your arms upward to launch into the air.","At the peak of your jump, actively pull your knees up toward your chest into a tight tuck.","Rapidly extend your legs back down in anticipation of the floor.","Land softly on the balls of your feet, smoothly absorbing impact through bent knees and hips before initiating the next repetition or resetting."],"breathing":"Inhale sharply during the dip, exhale forcefully upon takeoff, and regain steady breathing upon landing.","cues":["Explode straight up, not forward.","Bring your knees to your chest, not your chest to your knees.","Land like a feather."],"common_faults":[{"fault":"Landing with stiff, locked knees.","correction":"Absorb ground impact by bending smoothly through the ankles, knees, and hips into a controlled partial squat."},{"fault":"Bending the torso forward to meet the knees instead of pulling the knees up.","correction":"Maintain an upright chest and use the hip flexors and lower abdominals to pull the knees up toward the torso."},{"fault":"Knees caving inward (valgus collapse) during takeoff or landing.","correction":"Track your knees outward in line with your toes throughout both the jump and the landing phase."}],"safety":{"precautions":["Perform on a resilient, non-slip surface such as rubber matting or sprung flooring to minimize joint impact.","Discontinue if form deteriorates or landings become heavy."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]},{"required":["duration","reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Tuck Jump","previous_ids":["oec:high-knee-jumps"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: High Knee Jumps","url":"https://wger.de/en/exercise/285/view-base","license":"CC-BY-SA-4.0","author":"nate303303"}]},"relations":[{"type":"progression-of","target":"oec:jump-squat"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"shoulder"}},"status":"active","summary":"An explosive plyometric bodyweight jump where both knees are rapidly pulled up toward the chest mid-air before a soft landing."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tucked L-Sit","kind":"common"},{"text":"Tuck Sit","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["depression","protraction","isometric-stabilization"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"hip","actions":["flexion","isometric-stabilization"]},{"joint":"knee","actions":["flexion","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["parallettes","dip-station","bench","yoga-block"],"required":[]},"external_ids":{"wger":"1704"},"id":"oec:tuck-l-sit","instructions":{"setup":["Sit on the floor, parallettes, or between dip bars with your hands placed directly beneath or slightly ahead of your shoulders.","Grip the apparatus firmly or press your palms flat into the floor with fingers spread."],"steps":["Depress your scapulae by pushing hard through your hands to lock out your elbows and raise your torso off the support surface.","Pull your knees tightly toward your chest, bending your hips and knees while lifting your feet off the floor.","Hold the tucked position with hips elevated, shoulders pushed down away from your ears, and elbows fully extended for the target duration.","Lower your feet and hips back down with control to complete the set."],"breathing":"Maintain shallow, steady diaphragmatic breathing while keeping high intra-abdominal pressure throughout the hold.","cues":["Push the floor away","Long neck","Knees to chest","Lock the elbows"],"common_faults":[{"fault":"Shrugging the shoulders up toward the ears.","correction":"Actively depress your scapulae by driving your hands down into the ground throughout the hold."},{"fault":"Soft or bent elbows.","correction":"Fully lock out your elbows and contract your triceps to create a stable skeletal support pillar."},{"fault":"Letting the knees drop low away from the chest.","correction":"Actively compress your hip flexors and pull your knees as high into your torso as possible."}],"safety":{"precautions":["Ensure wrists and shoulders are adequately warmed up before performing support holds."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Tuck L-Sit","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tuck L-sit","url":"https://wger.de/en/exercise/1704/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"progression-of","target":"oec:foot-supported-l-sit"},{"type":"regression-of","target":"oec:l-sit"},{"type":"variation-of","target":"oec:l-sit"},{"type":"substitute-for","target":"oec:l-sit"}],"setup":{"grip":{"orientation":"neutral","width":"shoulder"},"position":"support"},"status":"active","summary":"An isometric calisthenics hold supporting the body on straight arms while holding the knees tucked tightly to the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tucked Planche","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"pectoralis-major","role":"synergist"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"biceps-brachii","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["protraction","depression","isometric-stabilization"]},{"joint":"glenohumeral","actions":["flexion","isometric-stabilization"]},{"joint":"elbow","actions":["extension","isometric-stabilization"]},{"joint":"wrist","actions":["extension","isometric-stabilization"]},{"joint":"hip","actions":["flexion","isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["parallettes","mat"],"required":[]},"external_ids":{"wger":"1916"},"id":"oec:tuck-planche","instructions":{"setup":["Kneel on the floor and place your hands flat roughly shoulder-width apart, with fingers pointed slightly outward to reduce wrist strain.","Lock your elbows completely and push the ground away to strongly protract and depress your shoulder blades."],"steps":["Shift your body weight forward by leaning your shoulders past your wrists.","Engage your core, pull your knees firmly into your chest, and lift your feet off the ground.","Elevate your hips until your torso is roughly parallel to the floor, maintaining locked arms and rounded upper back protraction.","Hold the position steadily for the prescribed duration, then lower your feet back to the floor with control."],"breathing":"Maintain steady, shallow diaphragmatic breaths while keeping continuous abdominal and scapular tension throughout the hold.","cues":["Push the floor away","Keep the elbows locked","Knees to chest","Lean forward into the shoulders"],"common_faults":[{"fault":"Bending the elbows to compensate for straight-arm shoulder strength deficits.","correction":"Ensure elbows are fully locked before lifting the feet; regress to planche leans if locked-arm strength is insufficient."},{"fault":"Allowing the scapulae to retract and chest to collapse toward the floor.","correction":"Actively press into the floor to maintain maximal scapular protraction and depression."},{"fault":"Hips dropping too low or staying piked too high above horizontal.","correction":"Align your hips at roughly shoulder height to create a level torso while keeping the knees tucked tightly."}],"safety":{"precautions":["Ensure thorough warm-up of wrists and biceps tendons prior to loading straight-arm planche progressions.","Use parallettes if floor wrist extension causes discomfort or pinching."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Tuck Planche","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tuck planche","url":"https://wger.de/en/exercise/1916/view-base","license":"CC-BY-SA-4.0","author":"ISSACS"}]},"relations":[{"type":"progression-of","target":"oec:planche-lean"}],"setup":{"grip":{"orientation":"pronated"},"position":"support"},"status":"active","summary":"An isometric calisthenics hold balancing horizontally on straight arms with the knees tucked tightly into the chest."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Tuck-Up","kind":"common"},{"text":"Tuck Crunch","kind":"common"},{"text":"V-Up Tuck","kind":"common"},{"text":"V-Up - Mark Lauren","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"iliopsoas","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","extension"]},{"joint":"thoracic-spine","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"2689"},"id":"oec:tuck-v-up","instructions":{"setup":["Lie face up on the floor with your legs fully extended and arms resting along your sides.","Engage your midsection and lift your head, shoulders, and feet a few inches off the floor into a shallow hollow-body hold."],"steps":["Simultaneously flex your hips and spine while bending your knees, pulling them directly toward your chest.","Raise your torso off the floor and reach your hands forward alongside your shins, balancing momentarily on your glutes at the top of the contraction.","Pause briefly at the peak, then control your descent by extending your hips, knees, and spine.","Return to the hovered hollow position with your shoulders and heels off the ground before starting the next repetition."],"breathing":"Exhale forcefully as you tuck your knees and curl your torso up; inhale as you slowly extend back to the starting hollow position.","cues":["Meet in the middle.","Balance on your hips, not your lower back.","Keep heels and head hovered between reps."],"common_faults":[{"fault":"Using momentum to throw the arms forward rather than contracting the abdominal muscles.","correction":"Initiate the movement by tucking your ribs toward your pelvis and moving with steady control."},{"fault":"Letting the lower back aggressively arch and slam onto the floor during the descent.","correction":"Maintain abdominal tension on the way down, stopping just before the lower back loses contact or control."}],"safety":{"precautions":["Avoid this movement if you have acute lower back pain triggered by repetitive lumbar flexion."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Tuck V-Up","previous_ids":["oec:v-up-mark-lauren"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: V-Up - Mark Lauren","url":"https://wger.de/en/exercise/2689/view-base","license":"CC-BY-SA-4.0","author":"tobias08"}]},"relations":[{"type":"regression-of","target":"oec:medicine-ball-v-up"},{"type":"progression-of","target":"oec:seated-knee-tuck"},{"type":"substitute-for","target":"oec:seated-knee-tuck"},{"type":"progression-of","target":"oec:reverse-crunch"},{"type":"progression-of","target":"oec:crunch"}],"setup":{"position":"supine","range":"full"},"status":"active","summary":"A bodyweight core exercise where the torso and knees draw together simultaneously from a hollow supine position to balance on the glutes."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"TGU","kind":"abbreviation"},{"text":"Dumbbell Turkish Get-Up","kind":"common"},{"text":"Kettlebell Turkish Get-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rotator-cuff","role":"stabilizer"},{"muscle":"deltoid","role":"stabilizer"},{"muscle":"triceps-brachii","role":"stabilizer"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"serratus-anterior","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["upward-rotation","isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"thoracic-spine","actions":["rotation","extension"]},{"joint":"hip","actions":["flexion","extension","abduction","rotation"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","mobility","conditioning"],"movement_patterns":["anti-rotation","anti-lateral-flexion","lunge","vertical-push"],"mechanics":"compound","force":"push","kinetic_chain":"mixed","laterality":"unilateral","planes":["sagittal","frontal","transverse"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["dumbbell","kettlebell"]]},"external_ids":{"wger":"675"},"id":"oec:turkish-get-up","instructions":{"setup":["Lie supine on the floor with the weight pressed vertically in one hand, arm fully locked out.","Bend the knee on the loaded side and place that foot flat on the floor close to your hip.","Extend the opposite arm and leg out at roughly a 45-degree angle from your torso."],"steps":["Roll onto the elbow of the free arm while driving through the foot of the bent leg, keeping your eyes on the weight.","Transition from the elbow up onto the palm of your supporting hand, keeping the loaded arm vertical and wrist neutral.","Bridge your hips upward and sweep the straight leg back under your hips, placing that knee on the floor directly beneath you.","Hinge back slightly and bring your torso upright into a half-kneeling position, loaded arm still locked straight overhead.","Drive through both feet to stand up completely into a tall, balanced stance with feet side by side.","Step back with the opposite leg into a reverse lunge until the back knee gently touches the floor.","Hinge at the hip and place your free hand on the floor, sweep the back leg forward through the gap, and lower your hips to the floor.","Lower down from hand to elbow and return smoothly to the flat supine starting position with the arm still vertical."],"breathing":"Breathe continuously with controlled, shallow breaths under high intra-abdominal pressure at transitions; exhale forcefully during the standing drive.","cues":["Keep your eyes glued to the weight.","Pack the working shoulder down away from the ear.","Stack wrist, elbow, and shoulder in a vertical pillar.","Take each position step-by-step without rushing."],"common_faults":[{"fault":"Bending the loaded elbow or losing shoulder packing during transitions.","correction":"Actively lock the elbow out and think of punching the ceiling throughout the entire rep."},{"fault":"Looking away from the weight while standing or sweeping the leg.","correction":"Maintain visual contact with the weight from the floor until you reach the half-kneeling upright position."},{"fault":"Rushing through the intermediate positions.","correction":"Pause momentarily at each step: elbow, tall sit, hip bridge, knee sweep, half-kneeling, and stand."}],"safety":{"precautions":["Clear ample floor space around you in case you need to bail the weight safely away from your body.","Master the movement with bodyweight or a light shoe balanced on your fist before adding load."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["reps"]}],"records":{"volume":true},"reps_counted":"per-side"},"name":"Turkish Get-Up","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Turkish Get-Up","url":"https://wger.de/en/exercise/675/view-base","license":"CC-BY-SA-4.0","author":"dookie1481"}]},"setup":{"load_position":"overhead","position":"supine","range":"full"},"status":"active","summary":"A full-body movement transitioning from supine to standing and back down while stabilizing a weight locked out overhead."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Cross-Body Sit-Up","kind":"common"},{"text":"Sit-Up Elbow Thrust","kind":"common"},{"text":"Rotational Sit-Up","kind":"common"},{"text":"Sit Up Elbow Thrust","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"thoracic-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion"]}]},"classification":{"modalities":["calisthenics"],"movement_patterns":["spinal-flexion","rotation"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"alternating","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1479"},"id":"oec:twisting-sit-up","instructions":{"setup":["Lie supine on a floor or mat with knees bent and feet planted flat on the floor about hip-width apart.","Place your fingertips lightly beside your ears or temples with elbows flared slightly outward, keeping your neck neutral."],"steps":["Engage your abdominals and flex your spine to raise your torso off the floor toward your knees.","As your upper torso clears the floor, rotate your trunk to drive one elbow across your body toward the opposite knee.","Pause momentarily at the peak of the twist with full abdominal contraction.","Rotate your torso back to center as you lower yourself under control to the starting position.","Repeat the movement, rotating to the opposite side on the subsequent repetition."],"breathing":"Exhale forcefully as you sit up and twist; inhale smoothly as you lower your torso back to the floor.","cues":["Rotate through the ribs, not just the shoulders","Curl your spine off the floor vertebra by vertebra","Keep hands light against the head to avoid pulling on the neck"],"common_faults":[{"fault":"Yanking on the cervical spine with the hands to initiate the movement.","correction":"Keep fingertips light at the temples and generate the flexion strictly from your abdominal muscles."},{"fault":"Swinging arms or relying purely on momentum rather than muscular contraction.","correction":"Perform the ascent smoothly, pausing briefly at the peak of the twist before controlling the descent."}],"safety":{"precautions":["Avoid rapid, forceful lumbar twisting if you have a history of lumbar disc pathology."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Twisting Sit-Up","previous_ids":["oec:sit-up-elbow-thrust"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Sit Up Elbow Thrust","url":"https://wger.de/en/exercise/1479/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"relations":[{"type":"variation-of","target":"oec:sit-up"},{"type":"substitute-for","target":"oec:bicycle-crunch"},{"type":"substitute-for","target":"oec:russian-twist"}],"setup":{"position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic sit-up variation combining spinal flexion and trunk rotation to target the abdominal wall and obliques."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Typewriter Pullup","kind":"common"},{"text":"Side-to-Side Pull-Up","kind":"common"},{"text":"Typewriter Pull-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"biceps-brachii","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension","horizontal-abduction","horizontal-adduction"]},{"joint":"scapulothoracic","actions":["depression","retraction","downward-rotation"]},{"joint":"elbow","actions":["flexion","extension"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","sagittal"],"contraction":["dynamic","isometric"],"level":"advanced"},"equipment":{"required":[["pull-up-bar"]]},"external_ids":{"wger":"1607"},"id":"oec:typewriter-pull-up","instructions":{"setup":["Hang from a pull-up bar with a pronated grip taken wider than your standard pull-up grip, typically one and a half times shoulder-width.","Engage your core, point your toes slightly forward, and depress your scapulae to enter an active dead hang."],"steps":["Pull explosively and smoothly until your collarbones or upper chest approach bar height.","Keeping your chest pinned high, shift your body laterally toward one hand by flexing that arm deeply while extending the opposite arm along the bar.","Traverse smoothly across the bar toward the other hand by reversing the arm actions, keeping your chin above the bar throughout the slide.","Return to the center position and lower yourself under control back into the full active hang."],"breathing":"Inhale at the bottom hang, exhale as you pull up, breathe shallowly while traversing horizontally at the top, and exhale fully as you return to the bottom.","cues":["Pull high before sliding.","Stay parallel to the bar.","Push away with the straight arm while pulling with the bent arm."],"common_faults":[{"fault":"Dropping below the bar during the lateral transition.","correction":"Maintain aggressive lat and bicep contraction to keep your chin consistently above the bar as you slide across."},{"fault":"Kicking or swinging the legs for momentum.","correction":"Lock your core and legs into a hollow-body position to prevent swinging."},{"fault":"Grip is set too narrow to allow full arm extension.","correction":"Widen your grip to at least one and a half times shoulder width so the trailing arm can reach full or near-full extension."}],"safety":{"precautions":["Ensure you have a reliable base of standard pull-ups and archer pull-ups before attempting this high-stress variation on the shoulders and elbows."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Typewriter Pull-Up","previous_ids":["oec:typewriter-pull-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Typewriter Pull-ups","url":"https://wger.de/en/exercise/1607/view-base","license":"CC-BY-SA-4.0","author":"tenebrizz"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:pull-up"},{"type":"progression-of","target":"oec:wide-grip-pull-up"},{"type":"progression-of","target":"oec:archer-pull-up"},{"type":"substitute-for","target":"oec:archer-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"hanging"},"status":"active","summary":"An advanced pull-up variation where you pull your chin above the bar, shift laterally toward one hand while extending the opposite arm, and slide across the bar."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Isometric Wipers","kind":"common"},{"text":"Push-Up Wiper","kind":"common"},{"text":"Typewriter Pushup","kind":"common"},{"text":"Side-to-Side Push-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"obliques","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","horizontal-abduction","adduction","abduction"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["horizontal-push","anti-extension","anti-rotation"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"alternating","planes":["frontal","transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"314"},"id":"oec:typewriter-push-up","instructions":{"setup":["Begin in a high plank position on the floor with feet hip-width apart and hands placed wider than shoulder-width apart, fingers pointed slightly outward.","Brace your core, squeeze your glutes, and establish a straight line from your heels through your head."],"steps":["Lower your chest down toward the floor as you shift your torso toward one hand, fully bending that elbow while the opposite arm extends almost straight.","Maintain your chest just an inch or two above the floor as you slide horizontally across to the opposite hand.","As you reach the opposite side, bend that elbow deeply while straightening the trailing arm.","Reverse the horizontal glide or press back up to the center depending on the set format, repeating the alternating slides smoothly."],"breathing":"Inhale as you lower and initiate the lateral shift; maintain controlled, shallow breaths during the glide, and exhale as you press back up to the top.","cues":["Stay low like a typewriter carriage.","Keep your hips level with your shoulders as you slide.","Brace your abs hard to prevent your lower back from sagging."],"common_faults":[{"fault":"Rising up in the middle of the transition between sides.","correction":"Keep your chest pinned at the bottom height throughout the entire horizontal sweep across the floor."},{"fault":"Sagging hips or hyperextending the lumbar spine.","correction":"Squeeze the glutes and pull the belly button toward the spine to maintain a rigid plank."},{"fault":"Twisting the hips and shoulders unevenly toward the floor.","correction":"Keep the torso parallel to the ground; only shift left-to-right without rotating the pelvis."}],"safety":{"precautions":["Requires significant shoulder and wrist mobility; warm up the rotator cuff and wrists thoroughly before attempting."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Typewriter Push-Up","previous_ids":["oec:isometric-wipers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Isometric Wipers","url":"https://wger.de/en/exercise/314/view-base","license":"CC-BY-SA-4.0","author":"cal.zabel"}]},"relations":[{"type":"progression-of","target":"oec:wide-grip-push-up"},{"type":"regression-of","target":"oec:one-arm-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An advanced push-up variation where you lower to the bottom position and glide laterally from side to side, placing intense unilateral load and isometric tension on the chest, shoulders, and triceps."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Mike Tyson Push-Up","kind":"common"},{"text":"Tyson Pushup","kind":"common"},{"text":"Tyson push-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"quadriceps","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion","extension"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"hip","actions":["flexion","extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","conditioning"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["wall"]]},"external_ids":{"wger":"2679"},"id":"oec:tyson-push-up","instructions":{"setup":["Place your hands shoulder-width apart on the floor with your fingers facing forward.","Set the soles of both feet flat against a sturdy wall with your toes near the floor and your knees bent hovering just above the ground in a loaded quadruped position.","Brace your core and squeeze your glutes so your spine remains in a rigid neutral alignment."],"steps":["Drive through your feet and extend your knees, shifting your torso forward into a standard push-up plank position over your hands.","Bend your elbows to lower your chest toward the floor until your upper arms are roughly parallel to the ground.","Press the floor away to extend your arms back to the top of the push-up.","Immediately push your hips straight back toward the wall, bending your knees to return to the crouched hover position with your knees staying close to the floor."],"breathing":"Inhale as you shift forward and lower toward the floor, and exhale forcefully as you press up and drive back into the crouch.","cues":["Keep knees skimming the floor","Push hard through the wall","Lock the core like a plank"],"common_faults":[{"fault":"Piking hips high in the air during the crouch.","correction":"Keep the knees low to the floor so the movement stays horizontal rather than turning into a pike push-up."},{"fault":"Feet slipping off the wall.","correction":"Maintain firm, continuous backward pressure into the wall with the soles of your feet throughout every rep."},{"fault":"Sagging the lower back during the push-up phase.","correction":"Engage the abdominals and avoid hyperextending the lumbar spine as you transition forward."}],"safety":{"precautions":["Ensure the wall and floor provide adequate traction so footwear does not slip."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Tyson Push-Up","previous_ids":["oec:tyson-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Tyson push-ups","url":"https://wger.de/en/exercise/2679/view-base","license":"CC-BY-SA-4.0","author":"yahoo.ivory"}]},"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"prone","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A dynamic push-up variation performed with the feet braced flat against a wall, rocking back into a crouch between presses."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"688"},"id":"oec:upper-external-oblique","measurement":{"profiles":[{"required":["reps"]}]},"name":"Upper External Oblique","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Upper External Oblique","url":"https://wger.de/en/exercise/688/view-base","license":"CC-BY-SA-3.0","author":"http://www.carinatum.com/"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"V-Bar Pulldown","kind":"common"},{"text":"Close-Grip V-Bar Pulldown","kind":"common"},{"text":"Close-Grip Lat Pulldown","kind":"common"},{"text":"V-Handle Pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["extension","adduction"]},{"joint":"elbow","actions":["flexion"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"695"},"id":"oec:v-bar-lat-pulldown","instructions":{"setup":["Attach a V-bar (close-grip triangle handle) to the high pulley of a lat pulldown station.","Adjust the thigh pads so your legs are securely anchored with feet flat on the floor.","Grasp the handles with a neutral grip and sit down, securing your thighs beneath the pads with arms fully extended overhead and chest lifted."],"steps":["Initiate the pull by depressing and retracting your shoulder blades, leaning back slightly through the hips without hyperextending your lower back.","Drive your elbows down and back, pulling the V-bar toward your upper chest.","Pause briefly at the bottom while contracting your lats.","Slowly reverse the movement, extending your arms and allowing your shoulder blades to elevate to a full stretch at the top."],"breathing":"Exhale as you pull the handle down to your chest; inhale as you return the weight smoothly to the starting position.","cues":["Drive your elbows down to your pockets.","Puff your chest up to meet the handle.","Control the stretch at the top without letting the stack slam."],"common_faults":[{"fault":"Excessive torso swing and leaning too far back to heave the weight down.","correction":"Keep your torso relatively fixed with only a slight natural backward lean of about ten to fifteen degrees."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow your arms to fully extend and shoulder blades to elevate for a deep stretch on the lats between repetitions."},{"fault":"Pulling primarily with the arms and rolling shoulders forward at the bottom.","correction":"Lead with scapular depression and focus on driving through the elbows rather than curling with the biceps."}],"safety":{"precautions":["Ensure the thigh pads are locked firmly over your legs before starting the set."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"V-Bar Lat Pulldown","previous_ids":["oec:v-bar-pulldown"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: V-Bar Pulldown","url":"https://wger.de/en/exercise/695/view-base","license":"CC-BY-SA-4.0","author":"apeschel"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-neutral-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:close-grip-lat-pulldown"},{"type":"regression-of","target":"oec:neutral-grip-pull-up"}],"setup":{"grip":{"orientation":"neutral","width":"narrow"},"load_position":"overhead","position":"seated","range":"full"},"status":"active","summary":"A seated vertical pulling exercise using a close neutral V-bar attachment to target the latissimus dorsi and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Crunches With Legs Up","kind":"common"},{"text":"Toe Touch Crunch","kind":"common"},{"text":"Legs-Up Crunch","kind":"common"},{"text":"Toe Reach","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"external-oblique","role":"synergist"},{"muscle":"internal-oblique","role":"synergist"},{"muscle":"iliopsoas","role":"stabilizer"},{"muscle":"rectus-femoris","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"hip","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","hypertrophy"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"174"},"id":"oec:vertical-leg-crunch","instructions":{"setup":["Lie flat on your back on a mat.","Raise your legs straight up toward the ceiling so your hips are flexed at approximately ninety degrees.","Extend your arms upward toward your feet or place your fingertips lightly behind your ears without pulling on your neck."],"steps":["Contract your abdominals to curl your upper torso upward, lifting your shoulder blades off the floor.","Reach your hands toward your toes or ankles at the peak of the contraction.","Pause briefly at the top to fully squeeze the abdominals.","Lower your upper back smoothly toward the floor under control without letting your lower back arch or legs drop."],"breathing":"Exhale as you curl up and reach toward your feet; inhale as you lower back down.","cues":["Ribs to hips.","Reach up, not forward.","Keep legs steady over hips."],"common_faults":[{"fault":"Swinging the legs back and forth to generate momentum.","correction":"Keep the hips stacked at ninety degrees and hold the legs motionless throughout the movement."},{"fault":"Pulling on the head and yanking the cervical spine.","correction":"Keep the neck neutral with the chin slightly tucked, focusing on lifting the chest with the abdominals."}],"safety":{"precautions":["Maintain a slight bend in the knees if tight hamstrings prevent holding the legs perpendicular to the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Vertical Leg Crunch","previous_ids":["oec:crunches-with-legs-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Crunches With Legs Up","url":"https://wger.de/en/exercise/174/view-base","license":"CC-BY-SA-4.0","author":"krisbbb"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:crunch"},{"type":"substitute-for","target":"oec:reach-up-crunch"}],"setup":{"position":"supine"},"status":"active","summary":"A supine bodyweight abdominal exercise where the legs are held extended vertically while flexing the spine to lift the shoulder blades off the floor."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"W Leg Raise","kind":"common"},{"text":"W-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"prime-mover"},{"muscle":"iliopsoas","role":"synergist"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"tensor-fasciae-latae","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["flexion","rotation"]},{"joint":"hip","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","strength"],"movement_patterns":["spinal-flexion","rotation"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1474"},"id":"oec:w-raise","instructions":{"setup":["Lie flat on your back on an exercise mat with your legs fully extended and held together.","Place your arms along your sides with palms pressed into the floor for support.","Engage your abdominals by pressing your lower back firmly into the floor and hover your heels a few inches above the ground."],"steps":["Raise your straight legs upward and slightly angled toward one side, elevating your hips slightly off the floor at the peak.","Lower your legs toward the center point without letting your heels touch the floor.","Immediately raise your legs straight up through the middle, driving your pelvis upward into a reverse crunch.","Lower your legs back toward the center, then raise them upward toward the opposite side to complete the 'W' trajectory.","Reverse the tracing pattern back to the starting side to finish one complete repetition."],"breathing":"Exhale as you raise your legs and lift your hips; inhale as you lower your legs under control.","cues":["Glue your lower back to the mat at the bottom of each stroke.","Draw the letter with your toes.","Lift the pelvis using your lower abs, not momentum."],"common_faults":[{"fault":"Hyperextending the lower back off the floor when legs are lowered.","correction":"Only lower your legs as far as you can maintain full contact between your lumbar spine and the floor, or slightly bend your knees."},{"fault":"Using swinging momentum instead of abdominal contraction.","correction":"Slow the pace and pause briefly at each vertex of the 'W' to enforce strict muscular control."}],"safety":{"precautions":["Avoid letting your legs drop too low if you experience strain in your lumbar spine."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"W-Raise","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: W-Raise","url":"https://wger.de/en/exercise/1474/view-base","license":"CC-BY-SA-4.0","author":"Moffi"}]},"setup":{"position":"supine"},"status":"active","summary":"A dynamic supine core exercise where extended legs trace a 'W' pattern to target the rectus abdominis, obliques, and hip flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"walk","kind":"common"}],"anatomy":{"muscles":[{"muscle":"soleus","role":"prime-mover"},{"muscle":"gastrocnemius","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"rectus-femoris","role":"synergist"},{"muscle":"vastus-lateralis","role":"synergist"},{"muscle":"vastus-medialis","role":"synergist"},{"muscle":"tibialis-anterior","role":"synergist"},{"muscle":"gluteus-medius","role":"stabilizer"},{"muscle":"iliopsoas","role":"synergist"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["plantarflexion","dorsiflexion"]},{"joint":"subtalar","actions":["inversion","eversion"]}]},"classification":{"modalities":["cardio","conditioning"],"movement_patterns":["gait"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"closed","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["treadmill"],"required":[]},"external_ids":{"wger":"1104"},"id":"oec:walking","instructions":{"setup":["Stand tall with feet hip-width apart, shoulders relaxed, and arms loose at your sides.","Fix your gaze straight ahead with your chin level and torso upright."],"steps":["Step forward with one foot, striking lightly with the heel and rolling through to push off with the forefoot.","Simultaneously swing the opposite arm forward in a natural, fluid arc.","Repeat with the other leg to establish a continuous, rhythmic walking gait.","Maintain a steady cadence and upright posture throughout the bout."],"breathing":"Breathe naturally and rhythmically in synchronization with your stride cadence.","cues":["Tall posture","Heel to toe roll","Relax the shoulders","Natural arm swing"],"common_faults":[{"fault":"Slouching forward or looking down at the feet","correction":"Keep your gaze forward toward the horizon and pull your shoulders gently back and down."},{"fault":"Overstriding by reaching the lead foot too far forward","correction":"Take shorter, quicker strides so your foot lands closer beneath your center of mass."}],"safety":{"precautions":["Wear supportive, well-fitting athletic shoes suitable for walking terrain."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["distance","heart-rate","pace","cadence","calories"]},{"required":["distance","duration"],"optional":["pace","heart-rate","cadence","calories"]}],"records":{}},"name":"Walking","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Walking","url":"https://wger.de/en/exercise/1104/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:jogging"},{"type":"regression-of","target":"oec:running"},{"type":"part-of","target":"oec:run-walk-intervals"}],"setup":{"position":"moving","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A foundational low-impact aerobic exercise involving continuous, alternating bipedal forward locomotion."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall Angels","kind":"common"},{"text":"Standing Wall Angel","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"trapezius-middle","role":"prime-mover"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"pectoralis-minor","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"}],"joints":[{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","retraction","depression"]},{"joint":"glenohumeral","actions":["abduction","adduction","external-rotation"]},{"joint":"thoracic-spine","actions":["extension","isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation","flexibility"],"movement_patterns":["mobility-drill"],"mechanics":"compound","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1679"},"id":"oec:wall-angel","instructions":{"setup":["Stand with your back flat against a wall, placing your feet roughly a half-step away from the baseboard with slight knee flexion.","Press your sacrum, upper back, and the back of your head firmly against the wall.","Bring your arms into a 'goalpost' or 'W' position with elbows bent at 90 degrees, aiming to place the backs of your elbows, forearms, and wrists flat against the wall."],"steps":["Brace your core to ensure your lower back does not excessively arch off the wall.","Slowly slide your arms upward along the wall toward an overhead 'V' or 'Y' shape, keeping contact with your elbows and hands as long as comfortable.","Pause briefly at the top of your pain-free range of motion without letting your ribs flare.","Slowly pull your elbows back down and in toward your ribs, squeezing your shoulder blades down and back to finish the repetition."],"breathing":"Inhale as you slide your arms overhead; exhale as you pull your elbows down toward your ribs while keeping the core braced.","cues":["Keep your ribs pulled down and flat against the wall.","Slide the backs of your hands, not just your elbows.","Move only as high as you can maintain wall contact without pain."],"common_faults":[{"fault":"Excessive lumbar extension (arching the lower back) to force the arms flat against the wall.","correction":"Engage the abdominals to posteriorly tilt the pelvis slightly, keeping the low back relatively close to the wall."},{"fault":"Elbows or wrists peeling away from the wall during the upward slide.","correction":"Only slide up as far as you can maintain good form; stop and reverse direction before your arms break contact."},{"fault":"Shrugging the shoulders upward toward the ears during overhead movement.","correction":"Keep active depression and upward rotation by drawing the shoulder blades smoothly around the ribcage rather than hiking the upper traps."}],"safety":{"precautions":["Do not force wrist or shoulder contact if you experience shoulder impingement or anterior capsule pain; work within a comfortable, pain-free range."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["tempo"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Wall Angel","previous_ids":["oec:wall-angels"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Angels","url":"https://wger.de/en/exercise/1679/view-base","license":"CC-BY-SA-4.0","author":"bbayuwega"}]},"relations":[{"type":"substitute-for","target":"oec:wall-slide"},{"type":"variation-of","target":"oec:wall-slide"},{"type":"regression-of","target":"oec:prone-snow-angel"},{"type":"substitute-for","target":"oec:prone-snow-angel"}],"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing mobility drill performed against a wall to enhance scapular upward rotation, shoulder mobility, and thoracic spine alignment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"90-90 Wall Breathing","kind":"common"},{"text":"Wall Happy Baby Breathing","kind":"common"},{"text":"PRI Wall Baby","kind":"brand"}],"anatomy":{"muscles":[{"muscle":"transversus-abdominis","role":"prime-mover"},{"muscle":"internal-oblique","role":"prime-mover"},{"muscle":"rectus-abdominis","role":"synergist"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"multifidus","role":"stabilizer"}],"joints":[{"joint":"lumbar-spine","actions":["isometric-stabilization"]},{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]}]},"classification":{"modalities":["rehabilitation","mobility","calisthenics"],"movement_patterns":["anti-extension"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"optional":["mat","foam-roller","yoga-block"],"required":[["wall"]]},"external_ids":{"wger":"2625"},"id":"oec:wall-baby-breathing","instructions":{"setup":["Lie flat on your back with your feet flat against a wall, positioning your hips and knees at approximately 90-degree angles.","Rest your arms extended toward the ceiling with soft elbows or resting gently by your sides.","Gently drag your heels downward on the wall without moving them to feel your hamstrings engage, letting your tailbone curl slightly off the floor while keeping your lower back flat on the mat."],"steps":["Inhale deeply through your nose for a count of three to four seconds, directing air into your upper back and sides of your rib cage.","Exhale fully through your mouth for a count of six to eight seconds, feeling your ribs depress and sink down toward your pelvis.","Pause and hold your breath out for two to three seconds while maintaining abdominal engagement.","Inhale again through your nose while keeping the ribs anchored down, repeating for the desired number of breath cycles."],"breathing":"Inhale quietly through your nose into the back of your ribs, then perform a slow, complete, fogging exhale through your mouth to fully empty the lungs.","cues":["Heels pull down to tuck the pelvis.","Exhale until you feel your ribs drop.","Keep your lower back flat against the floor."],"common_faults":[{"fault":"Lifting the lower back off the floor into lumbar extension.","correction":"Pull down with the heels to posteriorly tilt the pelvis and keep the lower back in contact with the ground."},{"fault":"Breathing into the neck and chest rather than the posterior rib cage.","correction":"Relax the shoulders and consciously direct the inhalation into your back and sides."},{"fault":"Incomplete exhalation.","correction":"Exhale gently until all air is expelled and you feel the deep abdominal wall firmly contract."}],"safety":{"precautions":["Do not strain or bear down forcefully; keep the breath controlled and relaxed."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"]}],"records":{},"reps_counted":"total"},"name":"Wall Baby Breathing","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Baby Breathing","url":"https://wger.de/en/exercise/2625/view-base","license":"CC-BY-SA-4.0"}]},"relations":[{"type":"regression-of","target":"oec:dead-bug"},{"type":"regression-of","target":"oec:supine-toe-tap"}],"setup":{"position":"supine"},"status":"active","summary":"A supine developmental breathing drill performed with the feet against a wall to facilitate posterior pelvic tilt, rib cage depression, and deep core activation."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Biceps Stretch","kind":"common"},{"text":"Standing Wall Biceps Stretch","kind":"common"},{"text":"Wall Chest and Biceps Stretch","kind":"common"},{"text":"Standing biceps stretch left","kind":"common"}],"anatomy":{"muscles":[{"muscle":"biceps-brachii","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"brachialis","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","extension"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"not-applicable","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse","sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1232"},"id":"oec:wall-biceps-stretch","instructions":{"setup":["Stand sideways next to a wall with your feet hip-width apart.","Extend the arm closest to the wall straight behind you at approximately shoulder height.","Place your palm flat against the wall, pointing your fingers directly behind you or slightly downward."],"steps":["Keep your arm extended and your shoulder packed down away from your ear.","Slowly rotate your chest and torso away from the wall until you feel a gentle stretch across the front of your arm and shoulder.","Hold the position steadily without bouncing.","Gently rotate back toward the wall to release the tension, then switch sides."],"breathing":"Breathe smoothly and deeply, relaxing deeper into the stretch with each exhalation.","cues":["Keep the shoulder down","Turn your chest away","Maintain a straight arm"],"common_faults":[{"fault":"Shrugging the shoulder up toward the ear","correction":"Depress the shoulder blade down and back before rotating your torso."},{"fault":"Bending the working elbow","correction":"Keep the arm fully extended to ensure the stretch reaches the biceps rather than only the chest."},{"fault":"Aggressively forcing the torso rotation","correction":"Rotate gradually and stop at a comfortable, pain-free stretch sensation."}],"safety":{"precautions":["Avoid this stretch if you experience sharp anterior shoulder impingement or pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wall Biceps Stretch","previous_ids":["oec:standing-biceps-stretch-left"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing biceps stretch left","url":"https://wger.de/en/exercise/1232/view-base","license":"CC-BY-SA-4.0","author":"Lynn_McIntyre"}]},"setup":{"position":"standing","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing static stretch that lengthens the biceps brachii, anterior deltoid, and chest against a wall."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Supported Calf Stretch","kind":"common"},{"text":"Standing Wall Calf Stretch","kind":"common"},{"text":"Standing Calf Stretch","kind":"common"},{"text":"Runner's Calf Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"gastrocnemius","role":"stretched"},{"muscle":"soleus","role":"stretched"}],"joints":[{"joint":"ankle","actions":["dorsiflexion"]},{"joint":"knee","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","isolation-ankle"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1876,2651"},"id":"oec:wall-calf-stretch","instructions":{"setup":["Stand facing a sturdy wall roughly arm's length away.","Place your palms flat against the wall at chest to shoulder height.","Step one leg straight back into a staggered stance, keeping the rear foot pointing directly forward."],"steps":["Keep the rear knee fully extended and press the rear heel firmly into the floor.","Bend the front knee and shift your hips gently forward toward the wall until you feel a moderate stretch in the back calf.","Hold the position steadily without bouncing for the intended duration.","Step forward to relieve tension, then repeat with the opposite leg."],"breathing":"Maintain slow, deep breathing throughout the hold, allowing the calf muscles to relax on each exhale.","cues":["Drive the back heel into the floor","Keep rear toes pointing straight ahead","Shift the hips forward, not just the chest"],"common_faults":[{"fault":"Lifting the rear heel off the floor","correction":"Step the rear foot slightly closer if necessary so the heel remains completely flat on the ground."},{"fault":"Turning the rear foot outward","correction":"Ensure the toes and kneecap of the rear leg face directly forward toward the wall to target the calf evenly."},{"fault":"Hyperextending the lower back while leaning","correction":"Engage the core and maintain a neutral spine as you translate your hips forward."}],"safety":{"precautions":["Ease into the stretch smoothly and avoid ballistic bouncing to prevent straining the Achilles tendon."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"]}],"records":{}},"name":"Wall Calf Stretch","previous_ids":["oec:supported-calf-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Supported Calf Stretch","url":"https://wger.de/en/exercise/1876/view-base","license":"CC-BY-SA-4.0","author":"Davidgj32"},{"title":"wger: Wall Calf Stretch","url":"https://wger.de/en/exercise/2651/view-base","license":"CC-BY-SA-4.0"}]},"setup":{"position":"standing","stance":{"kind":"split","width":"hip"}},"status":"active","summary":"A standing static stretch targeting the gastrocnemius and soleus by driving the rear heel into the ground with hands supported against a wall."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Horizontal Shoulder Flexion Stretch","kind":"misspelling"},{"text":"Wall Pec Stretch","kind":"common"},{"text":"Doorway Pec Stretch","kind":"common"},{"text":"Standing Wall Chest Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"deltoid-anterior","role":"stretched"},{"muscle":"pectoralis-minor","role":"stretched"},{"muscle":"biceps-brachii","role":"stretched"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-abduction","external-rotation"]},{"joint":"scapulothoracic","actions":["retraction"]},{"joint":"thoracic-spine","actions":["rotation"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"closed","laterality":"unilateral","planes":["transverse"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"1712"},"id":"oec:wall-chest-stretch","instructions":{"setup":["Stand perpendicular to a sturdy wall or doorframe in a comfortable staggered stance.","Place your palm and forearm flat against the wall at roughly shoulder height, keeping a slight bend in your elbow."],"steps":["Gently rotate your torso and hips away from the braced arm until you feel a comfortable stretch across your chest and the front of your shoulder.","Hold the position steadily without bouncing or aggressively twisting.","Slowly rotate your torso back toward the wall to release the tension, then switch sides."],"breathing":"Breathe deeply and evenly, allowing the chest musculature to relax further with each exhale.","cues":["Chest tall","Shoulders down and back","Rotate gently from the hips and torso","Breathe through the stretch"],"common_faults":[{"fault":"Shrugging the shoulder toward the ear on the stretched side.","correction":"Keep the shoulder blade depressed and drawn slightly backward before turning away."},{"fault":"Over-rotating through the lower back instead of the upper torso.","correction":"Maintain a braced core and turn your entire rib cage and hips smoothly as a unit."},{"fault":"Aggressively forcing the shoulder into hyper-horizontal abduction.","correction":"Ease into the stretch until a mild to moderate pull is felt; never push into sharp joint pain."}],"safety":{"precautions":["Avoid this stretch if you experience anterior shoulder instability or impingement symptoms."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wall Chest Stretch","previous_ids":["oec:horizontal-shoulder-flexion-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Horizontal Shoulder Flexion Stretch","url":"https://wger.de/en/exercise/1712/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"setup":{"position":"standing","range":"full","stance":{"kind":"staggered"}},"status":"active","summary":"A standing static stretch performed by bracing the hand or forearm against a wall and rotating the torso away to stretch the chest and front shoulder."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"1196"},"id":"oec:wall-drills","measurement":{"profiles":[{"required":["reps"]}]},"name":"Wall Drills","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: Wall Drills","url":"https://wger.de/en/exercise/1196/view-base","license":"CC-BY-SA-4.0","author":"Insight"}]},"status":"deprecated"},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Chest-to-Wall Handstand","kind":"common"},{"text":"Wall Handstand Hold","kind":"common"},{"text":"Handstand Against Wall","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"trapezius-upper","role":"prime-mover"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"scapulothoracic","actions":["elevation","upward-rotation"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"wrist","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","balance"],"movement_patterns":["vertical-push","anti-extension"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["isometric"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["wall"]]},"external_ids":{"wger":"711"},"id":"oec:wall-handstand","instructions":{"setup":["Place your hands flat on the floor shoulder-width apart, facing away from a sturdy wall, roughly two to three feet out.","Place your feet on the base of the wall and walk your feet up while walking your hands backward toward the wall.","Continue until your chest is within a few inches of the wall and your body forms a straight vertical line, supported on your palms."],"steps":["Press the floor away aggressively through your palms to elevate your shoulders toward your ears.","Lock out your elbows completely and grip the floor with your fingers.","Squeeze your glutes, brace your abdominals, and point your toes up toward the ceiling to maintain a hollow-body position.","Hold the position steadily for the prescribed duration without letting your lower back arch.","To exit, safely walk your hands forward and walk your feet down the wall until you reach the floor."],"breathing":"Breathe shallowly and steadily through your nose while maintaining constant abdominal brace throughout the hold.","cues":["Push the floor away","Ribs to hips","Squeeze your glutes","Point your toes"],"common_faults":[{"fault":"Excessive lumbar extension (banana back)","correction":"Tuck your tailbone, brace your abs, and hold a posterior pelvic tilt so only your toes and upper chest touch the wall."},{"fault":"Soft or bent elbows","correction":"Actively lock your triceps and drive through your hands to keep your arms completely straight."},{"fault":"Depressed or passive shoulders","correction":"Shrug your shoulders upward toward your ears to engage the serratus and upper traps."}],"safety":{"precautions":["Ensure you have the stamina to safely walk down before reaching complete muscular failure.","Clear the surrounding floor space of any objects in case of an accidental bail or forward roll."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wall Handstand","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Handstand","url":"https://wger.de/en/exercise/711/view-base","license":"CC-BY-SA-4.0","author":"Nash"}]},"relations":[{"type":"regression-of","target":"oec:handstand"},{"type":"progression-of","target":"oec:pike-hold"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"inverted"},"status":"active","summary":"An inverted isometric hold against a wall that develops overhead shoulder strength, scapular elevation, and full-body alignment."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall Pushup","kind":"common"},{"text":"Wall Press-Up","kind":"regional"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","rehabilitation","strength"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"713"},"id":"oec:wall-push-up","instructions":{"setup":["Stand facing a flat, sturdy wall about arm's length away with your feet hip-width apart.","Place your palms flat against the wall roughly at shoulder height and shoulder-width apart.","Step your feet back slightly so your body forms a straight line from your heels to the crown of your head, engaging your core and glutes."],"steps":["Inhale as you bend your elbows and lower your chest toward the wall under control.","Keep your elbows tracking at roughly a 45-degree angle to your torso, maintaining a rigid plank position.","Lower until your nose or chest gently approaches the wall without resting on it.","Exhale and press firmly through your palms to extend your elbows and return to the starting position."],"breathing":"Inhale as you lower toward the wall, and exhale as you push back to the start.","cues":["Body like a plank.","Lead with the chest, not the nose.","Press the wall away."],"common_faults":[{"fault":"Sagging at the hips or arching the lower back.","correction":"Squeeze your glutes and brace your abdominals to keep a straight line from head to heels."},{"fault":"Flaring elbows out to 90 degrees.","correction":"Tuck your elbows to an arrow shape, about 45 degrees from your ribs."},{"fault":"Reaching forward with the head or chin to reach the wall early.","correction":"Keep your neck in neutral alignment and move your entire torso as a single unit."}],"safety":{"precautions":["Ensure your footwear provides adequate grip on the floor to prevent your feet from slipping backward."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Wall Push-Up","previous_ids":["oec:wall-pushup"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Pushup","url":"https://wger.de/en/exercise/713/view-base","license":"CC-BY-SA-3.0","author":"Dexter"}]},"relations":[{"type":"regression-of","target":"oec:push-up"},{"type":"regression-of","target":"oec:incline-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An entry-level push-up regression performed standing against a wall to train horizontal pushing mechanics under reduced load."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Shoulder Flexion Wall Stretch","kind":"common"},{"text":"Standing Wall Lat Stretch","kind":"common"},{"text":"Wall Overhead Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"stretched"},{"muscle":"pectoralis-major","role":"stretched"},{"muscle":"teres-major","role":"stretched"},{"muscle":"triceps-long-head","role":"stretched"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["flexion"]},{"joint":"scapulothoracic","actions":["upward-rotation","elevation"]},{"joint":"thoracic-spine","actions":["extension"]},{"joint":"hip","actions":["flexion"]}]},"classification":{"modalities":["flexibility","mobility"],"movement_patterns":["stretch","mobility-drill"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"2693"},"id":"oec:wall-shoulder-flexion-stretch","instructions":{"setup":["Stand facing a sturdy wall at arm's length with feet hip-width apart.","Place both palms flat against the wall above shoulder height, roughly shoulder-width apart."],"steps":["Step your feet back while hinging at the hips, keeping your arms extended on the wall.","Gently lower your chest toward the floor until you feel a comfortable stretch through the shoulders, lats, and upper back.","Maintain a neutral lower back by bracing your abdominals lightly to prevent excessive lumbar arching.","Hold the position steadily for the desired duration, then walk your feet forward to safely release the stretch."],"breathing":"Breathe deeply and rhythmically, relaxing your chest further toward the floor with each exhale without forcing the joint range.","cues":["Hips back, chest down","Keep the ribs tucked","Reach through the palms"],"common_faults":[{"fault":"Excessively arching the lower back to compensate for stiff shoulders.","correction":"Engage the core and keep the ribcage pulled down so the extension occurs in the thoracic spine and shoulders."},{"fault":"Bending the elbows during the hold.","correction":"Keep the elbows extended and actively push the palms into the wall."},{"fault":"Shrugging the shoulders violently into the neck causing pinching.","correction":"Allow natural upward scapular rotation while keeping the neck relaxed and neutral."}],"safety":{"precautions":["Avoid pushing past the point of mild tension into shoulder impingement or sharp joint pain."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wall Shoulder Flexion Stretch","previous_ids":["oec:shoulder-flexion-wall-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Shoulder Flexion Wall Stretch","url":"https://wger.de/en/exercise/2693/view-base","license":"CC0-1.0","author":"Original exercise instructions prepared for nalhilal"}]},"setup":{"grip":{"orientation":"pronated"},"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A standing static stretch using a wall to improve overhead shoulder flexion and thoracic extension."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall Squat","kind":"common"},{"text":"Wall Sit Hold","kind":"common"},{"text":"Isometric Wall Squat","kind":"common"},{"text":"Wall-sit","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"synergist"},{"muscle":"adductor-magnus","role":"synergist"},{"muscle":"soleus","role":"stabilizer"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["isometric-stabilization"]},{"joint":"knee","actions":["isometric-stabilization"]},{"joint":"ankle","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","rehabilitation"],"movement_patterns":["squat"],"mechanics":"compound","force":"static","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal"],"contraction":["isometric"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"718,1408"},"id":"oec:wall-sit","instructions":{"setup":["Stand with your back flat against a sturdy wall.","Step your feet forward roughly two feet from the wall, positioned hip- to shoulder-width apart.","Ensure your head, upper back, and lower back are resting evenly against the surface."],"steps":["Slide your torso down the wall by bending your hips and knees until your thighs are parallel to the floor.","Adjust your feet so your knees are positioned directly over your ankles, forming a 90-degree angle at both the knees and hips.","Cross your arms over your chest or rest your hands lightly at your sides without pushing on your thighs.","Hold this position statically for the prescribed duration while driving pressure evenly through your midfoot and heels.","To finish, push through your heels and use your hands against the wall to slide back up to a standing position."],"breathing":"Breathe steadily and deeply throughout the hold; avoid holding your breath under tension.","cues":["Keep back flat against the wall","Knees stacked over ankles","Thighs parallel to the floor","Hands off your thighs"],"common_faults":[{"fault":"Resting hands or forearms on the thighs to bear weight.","correction":"Cross your arms over your chest or keep them dangling by your sides to keep the load on your legs."},{"fault":"Knees tracking past the toes due to feet positioned too close to the wall.","correction":"Walk your feet further forward so your shins remain vertical when your thighs reach parallel."},{"fault":"Sitting too high or dropping hips below 90 degrees.","correction":"Lower until thighs are parallel to the ground, keeping hips and knees aligned horizontally."}],"safety":{"precautions":["Ensure the floor surface has sufficient traction to prevent feet from slipping outward during the hold."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"bodyweight"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wall Sit","previous_ids":["oec:wall-squat"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Squat","url":"https://wger.de/en/exercise/718/view-base","license":"CC0-1.0","author":"Blablabla"},{"title":"wger: Wall-sit","url":"https://wger.de/en/exercise/1408/view-base","license":"CC-BY-SA-4.0","author":"clafal"}]},"relations":[{"type":"regression-of","target":"oec:squat-hold"},{"type":"substitute-for","target":"oec:squat-hold"}],"setup":{"position":"seated","range":"pause","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An isometric bodyweight exercise where you hold a seated squat position against a wall to build lower-body endurance."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wall Angel","kind":"common"},{"text":"Back-to-Wall Shoulder Slide","kind":"common"},{"text":"Scapular Wall Slide","kind":"common"},{"text":"Wall Slides","kind":"common"},{"text":"Serratus Wall Slide Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"trapezius-lower","role":"prime-mover"},{"muscle":"serratus-anterior","role":"prime-mover"},{"muscle":"trapezius-middle","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"infraspinatus","role":"synergist"},{"muscle":"teres-minor","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"scapulothoracic","actions":["upward-rotation","downward-rotation","elevation","depression","retraction"]},{"joint":"glenohumeral","actions":["abduction","adduction","external-rotation"]},{"joint":"elbow","actions":["flexion","extension"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["mobility","rehabilitation"],"movement_patterns":["mobility-drill"],"mechanics":"compound","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["wall"]]},"external_ids":{"wger":"716,2523"},"id":"oec:wall-slide","instructions":{"setup":["Stand with your back facing a smooth wall, feet positioned roughly six inches away from the baseboard.","Press your sacrum, upper back, and head flush against the wall.","Brace your core gently to keep your lower back flat and minimize excessive lumbar arching.","Bring your arms up into a 'W' or goalpost position, placing your elbows and the backs of your hands against the wall at shoulder height."],"steps":["Slowly slide your forearms and hands upward along the wall overhead into a high 'V' shape.","Reach as high as possible while maintaining contact with the wall through your elbows, wrists, and lower back.","Pause briefly at your active end range without allowing your ribcage to flare.","Pull your elbows back down in a controlled path, engaging your mid and lower traps to return to the starting position."],"breathing":"Inhale as you slide your arms overhead; exhale as you pull your elbows back down into your sides.","cues":["Keep your ribs pulled down","Maintain wall contact with wrists and elbows","Reach tall without shrugging"],"common_faults":[{"fault":"Flaring the ribcage and hyperextending the lower back to compensate for limited shoulder mobility.","correction":"Brace the abdominals and keep the lower back as flat against the wall as possible throughout the movement."},{"fault":"Wrists or elbows lifting away from the wall during the upward slide.","correction":"Only slide as high as you can maintain full contact with the wall, gradually working on range of motion over time."},{"fault":"Excessively shrugging the shoulders toward the ears via the upper trapezius.","correction":"Focus on driving upward rotation from the lower shoulder blades rather than hunching your neck."}],"safety":{"precautions":["Do not force your hands or wrists against the wall if you experience sharp anterior shoulder pain or impingement symptoms."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["duration","tempo","rpe"]}],"records":{},"reps_counted":"total"},"name":"Wall Slide","previous_ids":["oec:wall-slides","oec:serratus-wall-slide-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wall Slides","url":"https://wger.de/en/exercise/716/view-base","license":"CC-BY-SA-4.0","author":"Whythebigpaws"},{"title":"wger: Serratus Wall Slide Stretch","url":"https://wger.de/en/exercise/2523/view-base","license":"CC-BY-SA-4.0","author":"Croak6728"}]},"relations":[{"type":"substitute-for","target":"oec:wall-angel"},{"type":"variation-of","target":"oec:wall-angel"},{"type":"regression-of","target":"oec:prone-snow-angel"}],"setup":{"position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A postural mobility drill performed with the back against a wall to enhance scapular upward rotation, thoracic extension, and shoulder mobility."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Bus Driver","kind":"common"},{"text":"Bus Drivers","kind":"common"},{"text":"Plate Bus Driver","kind":"common"},{"text":"Plate Steering Wheel","kind":"common"},{"text":"Weight Plate Steering Wheel","kind":"common"}],"anatomy":{"muscles":[{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"deltoid-lateral","role":"synergist"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"trapezius-upper","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"erector-spinae","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["isometric-stabilization","internal-rotation","external-rotation"]},{"joint":"scapulothoracic","actions":["upward-rotation","isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["isolation-shoulder-raise","rotation"],"mechanics":"isolation","force":"push","kinetic_chain":"open","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[["weight-plate"]]},"external_ids":{"wger":"915"},"id":"oec:weight-plate-bus-driver","instructions":{"setup":["Stand tall with feet hip-width apart, or sit upright on a flat bench with your core braced.","Grip the sides of a weight plate at roughly the 9 and 3 o'clock positions.","Raise the plate straight out in front of you to shoulder height with arms extended and a slight, soft bend in the elbows."],"steps":["Maintaining shoulder height, smoothly rotate the plate like a steering wheel until one hand is directly above the other (12 and 6 o'clock).","Pause momentarily, then reverse the rotation back through center until the opposite hand is on top.","Continue alternating sides smoothly while keeping the arms elevated and torso upright."],"breathing":"Breathe in a steady, continuous rhythm throughout the set without holding your breath against the isometric burn.","cues":["Keep the plate at eye-to-shoulder height","Turn from the shoulders, not just the wrists","Lock your ribcage down to avoid leaning back"],"common_faults":[{"fault":"Letting the arms drop below shoulder height as fatigue sets in.","correction":"Use a lighter plate to maintain full shoulder elevation throughout the entire set."},{"fault":"Arching the lower back to compensate for shoulder fatigue.","correction":"Squeeze your glutes and brace your abs to keep the pelvis and spine neutral."},{"fault":"Excessively bending the elbows into a chest press position.","correction":"Keep elbows nearly straight with only a soft micro-bend to maximize lever-arm tension on the deltoids."}],"safety":{"precautions":["Start with light weight plates (5–10 lb / 2.5–5 kg), as the long lever arm places significant demand on shoulder stamina."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]},{"required":["duration","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Weight Plate Bus Driver","previous_ids":["oec:bus-drivers"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Bus Drivers","url":"https://wger.de/en/exercise/915/view-base","license":"CC-BY-SA-4.0","author":"novadani"}]},"relations":[{"type":"variation-of","target":"oec:plate-front-raise"}],"setup":{"grip":{"orientation":"neutral"}},"status":"active","summary":"An isolation exercise that holds a weight plate straight out and rotates it side-to-side to challenge the anterior deltoids and shoulder stabilizers."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Dumbbell Crunch","kind":"common"},{"text":"Plate Crunch","kind":"common"},{"text":"Weighted Abdominal Crunch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"rectus-abdominis","role":"prime-mover"},{"muscle":"obliques","role":"synergist"},{"muscle":"transversus-abdominis","role":"stabilizer"}],"joints":[{"joint":"thoracic-spine","actions":["flexion"]},{"joint":"lumbar-spine","actions":["flexion"]},{"joint":"cervical-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["spinal-flexion"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[["weight-plate","dumbbell","medicine-ball"]]},"external_ids":{"wger":"1648"},"id":"oec:weighted-crunch","instructions":{"setup":["Lie supine on a floor or exercise mat with your knees bent at roughly 90 degrees and feet flat on the floor.","Securely hold a weight plate or dumbbell against your upper chest with both hands.","Tuck your chin slightly and press your lower back gently toward the floor."],"steps":["Contract your abdominals to curl your shoulders and upper back off the floor, bringing your ribcage toward your pelvis.","Pause briefly at the peak of the contraction, keeping tension on the abdominal wall.","Lower your upper torso under control until your shoulder blades lightly touch the floor, then immediately begin the next repetition."],"breathing":"Exhale forcefully as you curl upward, and inhale as you lower your torso back to the floor.","cues":["Ribs to pelvis","Curl, don't sit up","Keep the weight glued to your chest"],"common_faults":[{"fault":"Pulling on the neck or excessively flexing the cervical spine.","correction":"Keep your neck in a neutral posture with the chin slightly tucked, focusing on bending through the ribcage."},{"fault":"Turning the movement into a full sit-up driven by hip flexors.","correction":"Only lift the shoulder blades and upper back off the mat; keep the lower back anchored to the floor."},{"fault":"Using momentum or bouncing off the floor.","correction":"Perform the movement smoothly with a distinct pause at the top and a controlled descent."}],"safety":{"precautions":["Start with a light weight to ensure proper spinal flexion mechanics without straining the neck or lower back."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Weighted Crunch","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Weighted Crunch","url":"https://wger.de/en/exercise/1648/view-base","license":"CC-BY-SA-4.0","author":"AlucardEvil40"}]},"relations":[{"type":"variation-of","target":"oec:crunch"},{"type":"progression-of","target":"oec:crunch"},{"type":"substitute-for","target":"oec:cable-kneeling-crunch"},{"type":"substitute-for","target":"oec:dumbbell-crunch"},{"type":"substitute-for","target":"oec:machine-crunch"}],"setup":{"load_position":"chest","position":"supine","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"An abdominal isolation exercise performed supine, curling the upper spine toward the pelvis while holding an external load."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Plate Neck Curl","kind":"common"},{"text":"Lying Neck Curl","kind":"common"},{"text":"Weighted Neck Curl","kind":"common"}],"anatomy":{"muscles":[{"muscle":"sternocleidomastoid","role":"prime-mover"},{"muscle":"deep-neck-flexors","role":"prime-mover"}],"joints":[{"joint":"cervical-spine","actions":["flexion"]}]},"classification":{"modalities":["strength","hypertrophy","rehabilitation"],"movement_patterns":["isolation-neck"],"mechanics":"isolation","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["bench"],["weight-plate"]]},"external_ids":{"wger":"2676"},"id":"oec:weighted-neck-flexion","instructions":{"setup":["Lie supine on a flat bench with your shoulders near the edge so your head and upper neck hang off freely.","Place a folded towel or small pad over your forehead for comfort.","Position a light weight plate on top of the towel over your forehead, holding it lightly with both hands to keep it stable."],"steps":["Slowly lower your head backward into comfortable cervical extension.","Flex your neck to raise your head, drawing your chin smoothly toward your chest.","Pause briefly at peak flexion, then lower under control back to the starting stretch."],"breathing":"Inhale as you lower your head and exhale smoothly as you flex your neck upward.","cues":["Tuck the chin as you curl up","Keep hands only as guides on the plate","Smooth tempo over heavy weight"],"common_faults":[{"fault":"Using your hands to push or lift the plate","correction":"Hold the plate only to balance it; let the neck muscles produce all the lifting force."},{"fault":"Jerking or moving too quickly through cervical extension","correction":"Perform all repetitions with a deliberate, controlled tempo to protect the cervical spine."}],"safety":{"precautions":["Start with very light resistance or bodyweight only to assess neck tolerance before adding weight.","Stop immediately if you experience sharp pain, dizziness, or radiating symptoms."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Weighted Neck Flexion","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Weighted neck flexion","url":"https://wger.de/en/exercise/2676/view-base","license":"CC-BY-SA-4.0","author":"qoxivi"}]},"setup":{"position":"supine","range":"full"},"status":"active","summary":"An isolation exercise that strengthens the anterior cervical spine flexors by raising the head against added resistance while lying supine."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Weighted Pushup","kind":"common"},{"text":"Plate-Loaded Push-Up","kind":"common"},{"text":"Weighted push-ups","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"triceps-brachii","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"transversus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"},{"muscle":"quadriceps","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy","calisthenics"],"movement_patterns":["horizontal-push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","transverse"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["mat"],"required":[["weight-plate","weight-vest"]]},"external_ids":{"wger":"1902"},"id":"oec:weighted-push-up","instructions":{"setup":["Assume a high plank position on your hands and toes with hands roughly shoulder-width apart.","Secure external load onto your upper-to-mid back, either by having a partner place a weight plate flat across your shoulder blades or by wearing a snug weight vest.","Engage your abs, squeeze your glutes, and establish a rigid straight line from your heels to the back of your head."],"steps":["Lower your body under control by bending your elbows and allowing your shoulder blades to retract.","Descend until your chest is within an inch of the floor, keeping your elbows tucked at roughly a 45-degree angle to your torso.","Press firmly through the floor to extend your arms, pushing your shoulder blades forward into slight protraction at the top."],"breathing":"Inhale smoothly as you lower toward the floor, and exhale forcefully through the sticking point on the ascent.","cues":["Body like a moving plank.","Arrowhead elbow angle, not a T.","Push the floor away."],"common_faults":[{"fault":"Plate placed too low on the lumbar spine causing excessive lumbar extension.","correction":"Ensure the weight rests centered across the upper back and shoulder blades, not the lower back."},{"fault":"Sagging hips and loss of core tension under load.","correction":"Squeeze glutes and brace your abdomen tightly before initiating each repetition."},{"fault":"Flaring elbows out ninety degrees to the sides.","correction":"Tuck elbows slightly toward the ribs to protect the shoulder joints and emphasize the chest and triceps."}],"safety":{"precautions":["Use a partner to place and remove weight plates safely, especially at heavier loads.","If training alone, a weight vest is safer and more stable than a loose plate."],"spotter":"recommended"}},"measurement":{"load":{"convention":"total","kind":"bodyweight-plus-external"},"profiles":[{"required":["reps","load"],"optional":["rpe","tempo"]}],"records":{"volume":true},"reps_counted":"total"},"name":"Weighted Push-Up","previous_ids":["oec:weighted-push-ups"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Weighted push-ups","url":"https://wger.de/en/exercise/1902/view-base","license":"CC-BY-SA-4.0","author":"nishant0712"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-bench-press"},{"type":"substitute-for","target":"oec:dumbbell-bench-press"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"back","position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A progressive variation of the standard push-up performed with external resistance loaded on the upper back or torso."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide-Grip Pulldown","kind":"common"},{"text":"Lat Pulldown (Wide Grip)","kind":"common"},{"text":"Cable Wide-Grip Lat Pulldown","kind":"common"},{"text":"Jalón al pecho con agarre ancho","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"synergist"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"deltoid-posterior","role":"synergist"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["depression","downward-rotation","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["strap"],"required":[["cable","selectorized-machine","plate-loaded-machine"]]},"external_ids":{"wger":"723,1702"},"id":"oec:wide-grip-lat-pulldown","instructions":{"setup":["Attach a long lat pulldown bar to the high pulley.","Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.","Grip the bar with an overhand grip noticeably wider than shoulder width.","Sit down, anchoring your thighs beneath the pad, with arms fully extended overhead and chest lifted."],"steps":["Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and slightly back.","Pause briefly as the bar reaches collarbone height, fully contracting your lats.","Control the weight as you slowly return the bar to the overhead starting position, allowing your shoulder blades to upwardly rotate and stretch."],"breathing":"Exhale as you pull the bar down toward your chest, and inhale as you return the bar overhead.","cues":["Drive your elbows into your back pockets.","Lead with the chest proud.","Control the stretch at the top."],"common_faults":[{"fault":"Leaning excessively backward to swing the weight down.","correction":"Maintain a slight, fixed torso lean of roughly 10 to 15 degrees and initiate with the back muscles rather than momentum."},{"fault":"Pulling the bar behind the neck.","correction":"Pull the bar in front of your face to your upper chest to protect the shoulder joints and cervical spine."},{"fault":"Cutting the range of motion short at the top.","correction":"Allow your arms to fully extend and your shoulder blades to elevate so the lats receive a complete stretch."}],"safety":{"precautions":["Avoid using momentum or dropping the weight stack quickly, which can jar the shoulder joints."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Wide-Grip Lat Pulldown","previous_ids":["oec:wide-grip-pulldown","oec:jal-n-al-pecho-con-agarre-ancho"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wide-grip Pulldown","url":"https://wger.de/en/exercise/723/view-base","license":"CC-BY-SA-3.0","author":"tuckerm"},{"title":"wger: Jalón al pecho con agarre ancho","url":"https://wger.de/en/exercise/1702/view-base","license":"CC-BY-SA-4.0","author":"Mariano_O"}]},"relations":[{"type":"variation-of","target":"oec:cable-lat-pulldown"},{"type":"regression-of","target":"oec:wide-grip-pull-up"},{"type":"substitute-for","target":"oec:wide-grip-pull-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"seated"},"status":"active","summary":"A seated vertical cable pull using a wide overhand grip to target the latissimus dorsi and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide Grip Pull-Up","kind":"common"},{"text":"Wide-Grip Overhand Pull-Up","kind":"common"},{"text":"Pull-Ups (Wide Grip)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"closed","laterality":"bilateral","planes":["frontal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"optional":["dip-belt","weight-vest","resistance-band"],"required":[["pull-up-bar"]]},"external_ids":{"wger":"1695"},"id":"oec:wide-grip-pull-up","instructions":{"setup":["Reach up and grasp the pull-up bar with a pronated grip noticeably wider than shoulder width.","Hang with arms fully extended into a dead hang, engage your core, and cross your ankles or hold your legs straight."],"steps":["Initiate the pull by depressing and retracting your shoulder blades, drawing your shoulders down away from your ears.","Drive your elbows down toward your ribs to pull your upper body upward until your chin clearly passes the height of the bar.","Pause briefly at the top while actively squeezing your back muscles.","Lower yourself under control until your arms are fully extended back in the starting hang."],"breathing":"Inhale at the bottom before initiating the pull, and exhale forcefully as you drive upward past the sticking point.","cues":["Pull your elbows down into your back pockets","Lead with your chest, not your chin","Keep your shoulders down and away from your ears"],"common_faults":[{"fault":"Kicking or kipping with the legs to generate upward momentum.","correction":"Keep the core and glutes braced, moving only the upper body in a strict, controlled manner."},{"fault":"Taking an excessively wide grip that severely limits range of motion and strains the shoulders.","correction":"Set your hands roughly 1.5 times shoulder width, ensuring your elbows can fully extend and comfortably adduct."},{"fault":"Shortening the range of motion by not reaching full arm extension at the bottom.","correction":"Lower all the way until your elbows reach full extension before starting the next rep."}],"safety":{"precautions":["Ensure the pull-up bar is securely mounted and can support your full body weight."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Wide-Grip Pull-Up","previous_ids":["oec:pull-ups-wide-grip"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Pull-Ups (Wide Grip)","url":"https://wger.de/en/exercise/1695/view-base","license":"CC-BY-SA-4.0","author":"daiben"}]},"relations":[{"type":"variation-of","target":"oec:pull-up"},{"type":"substitute-for","target":"oec:wide-grip-lat-pulldown"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"hanging","range":"full"},"status":"active","summary":"A bodyweight vertical pull performed on an overhead bar with a wide overhand grip to strongly emphasize the latissimus dorsi and upper back."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide Push-Up","kind":"common"},{"text":"Wide-Hand Push-Up","kind":"common"},{"text":"Wide Grip Push-Up","kind":"common"}],"anatomy":{"muscles":[{"muscle":"pectoralis-major-sternal","role":"prime-mover"},{"muscle":"pectoralis-major-clavicular","role":"prime-mover"},{"muscle":"deltoid-anterior","role":"synergist"},{"muscle":"triceps-brachii","role":"synergist"},{"muscle":"serratus-anterior","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"},{"muscle":"gluteus-maximus","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["horizontal-adduction","flexion"]},{"joint":"elbow","actions":["extension"]},{"joint":"scapulothoracic","actions":["protraction","retraction"]},{"joint":"lumbar-spine","actions":["isometric-stabilization"]}]},"classification":{"modalities":["calisthenics","strength","hypertrophy"],"movement_patterns":["horizontal-push","push","anti-extension"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["transverse","sagittal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"optional":["mat"],"required":[]},"external_ids":{"wger":"1964"},"id":"oec:wide-grip-push-up","instructions":{"setup":["Assume a high plank position with your hands placed on the floor significantly wider than shoulder-width, roughly 1.5 times shoulder width apart.","Angle your fingers slightly outward if needed to relieve wrist stress.","Extend your legs behind you with feet hip-width apart and establish a rigid line from your heels to the top of your head by squeezing your glutes and bracing your core."],"steps":["Lower your chest toward the floor by bending at the elbows, maintaining full-body tension.","Descend until your chest is just above the floor or your elbows reach approximately ninety degrees of flexion.","Press through the base of your palms and drive horizontally inward to return to the top position.","Lock out your arms smoothly and protract your shoulder blades slightly at the top."],"breathing":"Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to lockout.","cues":["Keep a rigid plank from head to heels.","Think about pulling your hands together to contract the chest.","Keep elbows flared moderately without letting them rise directly in line with your shoulders."],"common_faults":[{"fault":"Flaring elbows excessively out at ninety degrees perpendicular to the torso, causing anterior shoulder impingement.","correction":"Tuck the elbows slightly so they form roughly a sixty- to seventy-degree angle with the torso."},{"fault":"Sagging hips and lumbar hyperextension during the movement.","correction":"Engage the abdominals and squeeze the glutes to keep the pelvis tucked in a neutral position."},{"fault":"Placing hands excessively wide, which sharply limits functional range of motion and overstresses the shoulders.","correction":"Bring hands inward to roughly 1.5 times shoulder width so your forearms remain relatively vertical at the bottom."}],"safety":{"precautions":["Individuals with anterior shoulder instability or impingement should modify hand width closer to shoulder-width."],"spotter":"not-needed"}},"measurement":{"load":{"kind":"bodyweight"},"profiles":[{"required":["reps"],"optional":["rpe","tempo"]}],"records":{},"reps_counted":"total"},"name":"Wide-Grip Push-Up","previous_ids":["oec:wide-push-up"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wide Push-Up","url":"https://wger.de/en/exercise/1964/view-base","license":"CC-BY-SA-4.0","author":"Anon#2"}]},"relations":[{"type":"regression-of","target":"oec:typewriter-push-up"}],"setup":{"grip":{"orientation":"pronated","width":"wide"},"position":"prone","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A bodyweight push-up variation performed with a wide hand placement to emphasize the pectoralis major through horizontal adduction."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide-grip reverse-grip lat pulldown","kind":"common"},{"text":"Wide underhand pulldown","kind":"common"}],"anatomy":{"muscles":[{"muscle":"latissimus-dorsi","role":"prime-mover"},{"muscle":"teres-major","role":"prime-mover"},{"muscle":"biceps-brachii","role":"synergist"},{"muscle":"brachialis","role":"synergist"},{"muscle":"rhomboids","role":"synergist"},{"muscle":"trapezius-lower","role":"synergist"},{"muscle":"rectus-abdominis","role":"stabilizer"}],"joints":[{"joint":"glenohumeral","actions":["adduction","extension"]},{"joint":"scapulothoracic","actions":["downward-rotation","depression","retraction"]},{"joint":"elbow","actions":["flexion"]}]},"classification":{"modalities":["hypertrophy","strength"],"movement_patterns":["vertical-pull","pull"],"mechanics":"compound","force":"pull","kinetic_chain":"open","laterality":"bilateral","planes":["frontal","sagittal"],"contraction":["dynamic"],"level":"intermediate"},"equipment":{"required":[["cable","selectorized-machine"]]},"external_ids":{"wger":"1125"},"id":"oec:wide-grip-supinated-lat-pulldown","instructions":{"setup":["Attach a long lat pulldown bar to the high cable pulley.","Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.","Grasp the bar with a supinated (underhand) grip noticeably wider than shoulder width.","Sit down, anchoring your thighs under the pads, and extend your arms overhead with your torso upright and a slight arch in the upper back."],"steps":["Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and back.","Pause briefly as the bar reaches chin or clavicle height, squeezing your lats and mid-back.","Control the weight as you slowly extend your arms back overhead to a full stretch."],"breathing":"Inhale as you allow the bar to return overhead; exhale forcefully as you pull the bar down to your chest.","cues":["Drive the elbows down into your pockets","Chest up to meet the bar","Control the ascent—don't let the stack slam"],"common_faults":[{"fault":"Excessive backward swinging of the torso to use momentum.","correction":"Keep your torso relatively upright with only a slight lean and isolate the pull to your upper body."},{"fault":"Gripping too wide with a supinated grip, causing excessive wrist strain.","correction":"Ensure your wrists remain neutral; if you feel joint discomfort in the wrists or forearms, narrow the grip slightly or use an angled bar."},{"fault":"Cutting the eccentric phase short without achieving a full stretch.","correction":"Allow your arms to fully extend and your shoulder blades to upwardly rotate at the top of each repetition."}],"safety":{"precautions":["Avoid this variation if you lack sufficient forearm supination or experience distal bicep or wrist pain; switch to a standard shoulder-width reverse grip or neutral grip instead."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"weight-stack","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Wide-Grip Supinated Lat Pulldown","provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wide-grip supinated lat pulldown","url":"https://wger.de/en/exercise/1125/view-base","license":"CC-BY-SA-4.0","author":"Franpol"}]},"relations":[{"type":"variation-of","target":"oec:reverse-grip-lat-pulldown"},{"type":"variation-of","target":"oec:wide-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-lat-pulldown"},{"type":"substitute-for","target":"oec:cable-reverse-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:reverse-grip-lat-pulldown"},{"type":"substitute-for","target":"oec:wide-grip-lat-pulldown"}],"setup":{"grip":{"orientation":"supinated","width":"wide"},"position":"seated"},"status":"active","summary":"A vertical pulling exercise performed on a cable machine using an underhand, wide grip to target the latissimus dorsi and elbow flexors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wide Leg Press","kind":"common"},{"text":"Sumo Leg Press","kind":"common"},{"text":"Leg Presses (wide)","kind":"common"}],"anatomy":{"muscles":[{"muscle":"quadriceps","role":"prime-mover"},{"muscle":"gluteus-maximus","role":"prime-mover"},{"muscle":"adductor-magnus","role":"prime-mover"},{"muscle":"hamstrings","role":"synergist"},{"muscle":"soleus","role":"synergist"},{"muscle":"gastrocnemius","role":"stabilizer"}],"joints":[{"joint":"hip","actions":["flexion","extension"]},{"joint":"knee","actions":["flexion","extension"]},{"joint":"ankle","actions":["dorsiflexion","plantarflexion"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["squat"],"mechanics":"compound","force":"push","kinetic_chain":"closed","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[["leg-press-machine"]]},"external_ids":{"wger":"374"},"id":"oec:wide-stance-leg-press","instructions":{"setup":["Sit securely in the leg press seat with your back and pelvis pressed firmly against the backrest.","Place your feet wide on the footplate, outside shoulder-width, with your toes turned slightly outward at roughly 30 to 45 degrees.","Disengage the safety levers while pressing the platform out to full extension without locking your knees."],"steps":["Inhale and lower the sled by bending your hips and knees in a controlled motion.","Allow your knees to track outward in line with your toes as the platform descends.","Descend until your knees reach approximately a 90-degree angle or as deep as possible without your pelvis lifting off the pad.","Exhale and drive through your midfoot and heels to push the platform back to the starting position, stopping just short of locking out your knees."],"breathing":"Inhale smoothly as you lower the weight toward you; exhale forcefully as you press the sled away.","cues":["Track knees with your toes","Keep your tailbone glued to the seat","Drive through the whole foot"],"common_faults":[{"fault":"Allowing the lower back or glutes to round off the seat at the bottom of the movement.","correction":"Reduce the depth of the descent and maintain active tension through the handles to keep your pelvis anchored."},{"fault":"Knees collapsing inward during the press.","correction":"Actively push your knees outward in line with the angle of your feet throughout the entire repetition."},{"fault":"Hard lockout of the knees at the top.","correction":"Stop the press just before full joint lockout to protect the knee joints and maintain muscular tension."}],"safety":{"precautions":["Always set and verify the mechanical safety stops at an appropriate depth before loading heavy weight."],"spotter":"not-needed","safeties":true}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{"e1rm":true,"volume":true},"reps_counted":"total"},"name":"Wide-Stance Leg Press","previous_ids":["oec:leg-presses-wide"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Leg Presses (wide)","url":"https://wger.de/en/exercise/374/view-base","license":"CC-BY-SA-3.0","author":"wger.de"}]},"relations":[{"type":"variation-of","target":"oec:leg-press"},{"type":"substitute-for","target":"oec:barbell-sumo-squat"}],"setup":{"position":"seated","stance":{"kind":"parallel","width":"wide"}},"status":"active","summary":"A machine-based lower-body press performed with a wide foot placement to target the quadriceps, gluteus maximus, and hip adductors."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Wrist Circles","kind":"common"},{"text":"Wrist Roll","kind":"common"},{"text":"Wrist Rolls","kind":"common"},{"text":"Wrist Rotations","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"pronators","role":"synergist"},{"muscle":"supinator","role":"synergist"}],"joints":[{"joint":"wrist","actions":["circumduction"]}]},"classification":{"modalities":["mobility","flexibility"],"movement_patterns":["mobility-drill"],"mechanics":"isolation","force":"not-applicable","kinetic_chain":"open","laterality":"bilateral","planes":["sagittal","frontal"],"contraction":["dynamic"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"2543"},"id":"oec:wrist-circle","instructions":{"setup":["Stand or sit upright with your shoulders relaxed and elbows bent at roughly ninety degrees in front of your body.","Bring your hands in front of you, either closing them into gentle fists or leaving the fingers relaxed."],"steps":["Slowly trace a complete circle with your hands by moving strictly at the wrist joints through flexion, deviation, and extension.","Complete the desired repetitions or duration in one direction.","Reverse the movement and circle in the opposite direction for an equal duration or rep count."],"breathing":"Breathe continuously and evenly throughout the rotations.","cues":["Draw the biggest circle you comfortably can.","Keep your forearms and elbows quiet.","Move smoothly without rushing the corners."],"common_faults":[{"fault":"Moving from the elbows or shoulders rather than isolating the wrists.","correction":"Keep your forearms stabilized in space and direct all motion through the wrist joint."},{"fault":"Speeding through the movement and cutting off end ranges.","correction":"Slow down the tempo to actively explore the full perimeter of your comfortable range of motion."}],"safety":{"precautions":["Avoid aggressive end ranges or snapping motions if you experience wrist impingement or sharp discomfort."],"spotter":"not-needed"}},"measurement":{"duration_counted":"total","load":{"convention":"not-applicable","kind":"none"},"profiles":[{"required":["reps"],"optional":["duration"]},{"required":["duration"],"optional":["reps"]}],"records":{},"reps_counted":"total"},"name":"Wrist Circle","previous_ids":["oec:wrist-circles"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wrist circles","url":"https://wger.de/en/exercise/2543/view-base","license":"CC-BY-SA-4.0","author":"Awlex"}]},"setup":{"position":"standing"},"status":"active","summary":"A dynamic mobility exercise that moves the wrists through full active circumduction to warm up the joint and surrounding musculature."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Forearm Flexor Stretch","kind":"common"},{"text":"Wrist Stretch","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"stretched"},{"muscle":"hand-intrinsics","role":"stretched"},{"muscle":"pronators","role":"stretched"}],"joints":[{"joint":"wrist","actions":["extension"]},{"joint":"fingers","actions":["extension"]},{"joint":"elbow","actions":["extension"]}]},"classification":{"modalities":["flexibility","mobility","rehabilitation"],"movement_patterns":["stretch"],"mechanics":"isolation","force":"static","kinetic_chain":"open","laterality":"unilateral","planes":["sagittal"],"level":"beginner"},"equipment":{"required":[]},"external_ids":{"wger":"2686"},"id":"oec:wrist-flexor-stretch","instructions":{"setup":["Stand or sit upright with your shoulders relaxed.","Extend one arm straight out in front of you at shoulder height with your palm facing away or upward, fingers pointing toward the floor."],"steps":["Use your opposite hand to gently grasp the fingers and palm of the extended hand.","Slowly pull the hand and fingers back toward your body until you feel a gentle stretch along the underside of your forearm and wrist.","Maintain the stretch for the prescribed duration while keeping the elbow straight.","Release slowly and repeat on the opposite arm."],"breathing":"Breathe smoothly and deeply throughout the hold, relaxing into the stretch on every exhale.","cues":["Keep the elbow straight","Gentle pressure across the palm","Keep the shoulder relaxed and down"],"common_faults":[{"fault":"Bending the working elbow, which reduces tension on the forearm flexors.","correction":"Keep the arm fully locked out in front of you throughout the stretch."},{"fault":"Pulling aggressively only on the fingertips rather than distributing tension across the hand.","correction":"Place your assisting hand across the fingers and palm to evenly distribute the stretch without straining individual joints."},{"fault":"Hunching the shoulder up toward the ear.","correction":"Actively depress and relax the shoulder blades down away from the ears."}],"safety":{"precautions":["Do not aggressively force the wrist into extension; stop immediately if you feel numbness, tingling, or sharp nerve sensation in the wrist or fingers."],"spotter":"not-needed"}},"measurement":{"duration_counted":"per-side","load":{"kind":"none"},"profiles":[{"required":["duration"],"optional":["rpe"]}],"records":{}},"name":"Wrist Flexor Stretch","previous_ids":["oec:wrist-stretch"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Wrist Stretch","url":"https://wger.de/en/exercise/2686/view-base","license":"CC-BY-SA-4.0","author":"tobias08"}]},"setup":{"position":"standing"},"status":"active","summary":"A static stretch targeting the forearm flexor muscles and anterior wrist tissues by extending the wrist and fingers with the elbow straight."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","aliases":[{"text":"Standing Rope Forearm","kind":"common"},{"text":"Forearm Roller","kind":"common"},{"text":"Wrist Roller Extension and Flexion","kind":"common"}],"anatomy":{"muscles":[{"muscle":"forearm-flexors","role":"prime-mover"},{"muscle":"forearm-extensors","role":"prime-mover"},{"muscle":"brachioradialis","role":"synergist"},{"muscle":"deltoid-anterior","role":"stabilizer"}],"joints":[{"joint":"wrist","actions":["flexion","extension"]},{"joint":"glenohumeral","actions":["isometric-stabilization"]},{"joint":"elbow","actions":["isometric-stabilization"]}]},"classification":{"modalities":["strength","hypertrophy"],"movement_patterns":["isolation-grip"],"mechanics":"isolation","force":"mixed","kinetic_chain":"open","laterality":"alternating","planes":["sagittal"],"contraction":["dynamic","isometric"],"level":"beginner"},"equipment":{"required":[["weight-plate"],["strap"]]},"external_ids":{"wger":"623"},"id":"oec:wrist-roller","instructions":{"setup":["Attach a weight plate securely to the end of the wrist roller cord.","Stand tall with feet hip-width apart, holding the roller dowel with both hands in a shoulder-width pronated grip.","Extend your arms straight forward at shoulder height, allowing the weight to hang freely near the floor."],"steps":["Alternate rolling each wrist upward, winding the cord onto the bar until the weight reaches the top.","Reverse the motion under complete control, unwinding the cord one wrist rotation at a time until the plate returns to the starting position."],"breathing":"Breathe continuously and evenly throughout the continuous rolling motion.","cues":["Keep your arms locked straight out.","Isolate the motion to your wrists rather than swinging your body.","Control the descent; do not let the cord free-fall."],"common_faults":[{"fault":"Letting the elbows bend and collapse toward the torso.","correction":"Maintain straight arms extended forward throughout the set, or rest the roller across rack pins if shoulder fatigue limits forearm training."},{"fault":"Allowing the weight to rapidly spin downward uncontrolled.","correction":"Actively brake and unwind each revolution alternately with both hands."}],"safety":{"precautions":["Ensure the cord is tightly knotted and verified secure before lifting the weight off the floor."],"spotter":"not-needed"}},"measurement":{"load":{"convention":"total","implements":1,"kind":"external"},"profiles":[{"required":["reps","load"],"optional":["rpe"]}],"records":{},"reps_counted":"total"},"name":"Wrist Roller","previous_ids":["oec:standing-rope-forearm"],"provenance":{"generated":["/name","/summary","/classification","/anatomy","/equipment","/measurement","/instructions","/setup","/relations"],"license":"CC-BY-SA-4.0","review":{"status":"machine-generated","model":"gemini-3.8-flash","at":"2026-10-31"},"sources":[{"title":"wger: Standing Rope Forearm","url":"https://wger.de/en/exercise/623/view-base","license":"CC-BY-SA-4.0","author":"pwiltrout"}]},"relations":[{"type":"substitute-for","target":"oec:barbell-reverse-wrist-curl"},{"type":"substitute-for","target":"oec:barbell-wrist-curl"},{"type":"substitute-for","target":"oec:cable-wrist-curl"},{"type":"substitute-for","target":"oec:dumbbell-wrist-curl"},{"type":"substitute-for","target":"oec:dumbbell-wrist-extension"}],"setup":{"grip":{"orientation":"pronated","width":"shoulder"},"load_position":"at-sides","position":"standing","range":"full","stance":{"kind":"parallel","width":"hip"}},"status":"active","summary":"A forearm and grip isolation exercise performed by winding and unwinding a weighted cord around a dowel or roller implement."},{"$schema":"https://openexercise.org/schema/v0/exercise.json","external_ids":{"wger":"2697"},"id":"oec:biceps","measurement":{"profiles":[{"required":["reps"]}]},"name":"biceps","provenance":{"license":"CC-BY-SA-4.0","sources":[{"title":"wger: biceps","url":"https://wger.de/en/exercise/2697/view-base","license":"CC-BY-SA-4.0","author":"4"}]},"status":"deprecated"}]