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Bend and extend at the elbows without forcing shoulder position."}]},{"name":"Dumbbell overhead extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/tricep/","sets":"2","reps":"10–15","cue":"Hold the dumbbell securely and use a comfortable shoulder range."}]},{"name":"Close-grip bench press","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/tricep/","sets":"2","reps":"6–10","cue":"Use a comfortable narrower grip, controlled lowering, and suitable rack safety."}]},{"name":"Dumbbell curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"8–12","cue":"Keep the torso still and elbows near your sides. Lower smoothly."}]},{"name":"Hammer curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"10–15","cue":"Keep palms facing inward and curl without swinging."}]},{"name":"Cable curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"10–15","cue":"Use a low pulley and a stable stance. Keep upper arms quiet."}]},{"name":"EZ-bar curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"8–12","cue":"Choose a comfortable grip and keep the trunk braced."}]},{"name":"Preacher curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"10–15","cue":"Adjust the seat and control the bottom range without snapping the elbow straight."}]},{"name":"Incline dumbbell curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"10–15","cue":"Sit against the bench and curl without rolling the shoulders forward."}]},{"name":"Concentration curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/bicep/","sets":"2","reps":"10–15 per side","cue":"Support the working arm and move only through a controlled range."}]},{"name":"Lat pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"8–12","cue":"Secure the thighs, pull toward the upper chest, and control the return without swinging."}]},{"name":"Seated cable row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"8–12","cue":"Keep the trunk stable and pull the elbows back without a large torso swing."}]},{"name":"Assisted pull-up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"6–10","cue":"Use assistance that permits controlled reps; avoid jumping into the top position."}]},{"name":"One-arm dumbbell row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"8–12 per side","cue":"Support the free hand and pull toward the hip without rotating."}]},{"name":"Chest-supported row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"8–12","cue":"Keep the chest supported and control the return."}]},{"name":"Straight-arm pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"10–15","cue":"Keep a slight elbow bend and pull handles down from the shoulders without torso momentum."}]},{"name":"Cable face pull","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/back/","sets":"2","reps":"12–15","cue":"Use a light load and a comfortable shoulder path; this is supporting upper-back work."}]},{"name":"Romanian deadlift","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"6–10","cue":"Soften the knees and push the hips back. Keep the weight close and stop before losing trunk position."},{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"6–10","cue":"Hinge at the hips with soft knees and weights close to the body."}]},{"name":"Seated leg curl","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"10–15","cue":"Adjust the seat and pads, keep the body supported, and curl without jerking."}]},{"name":"Lying leg curl","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"10–15","cue":"Align with the machine and keep hips stable as the knees bend."}]},{"name":"Dumbbell Romanian deadlift","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"8–12","cue":"Keep the dumbbells close and hinge without turning it into a deep squat."}]},{"name":"Supported single-leg RDL","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"8–12 per side","cue":"Use support for balance and hinge without rotating the pelvis."}]},{"name":"Slider leg curl","sources":[{"muscle":"hamstring","url":"https://trainer.fyi/exercises/hamstring/","sets":"2","reps":"6–12","cue":"Use a suitable floor and sliders. Extend only as far as you can return with control."}]},{"name":"Goblet squat","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"8–12","cue":"Brace, keep feet planted, and sit down between your hips through a controlled range."},{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"8–12","cue":"Hold the kettlebell at your chest and lower between the hips with planted feet."}]},{"name":"Hip thrust","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"8–12","cue":"Use a stable padded setup and finish hip extension without arching the lower back."}]},{"name":"Reverse lunge","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"8–12 per side","cue":"Step back far enough for a stable stance and stand without losing balance."}]},{"name":"Supported split squat","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"8–12 per side","cue":"Use support if needed and lower with controlled knee and hip motion."},{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"8–12 per side","cue":"Use balance support and keep the front foot planted."}]},{"name":"Step-up","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"8–12 per side","cue":"Use a secure height you can control and avoid pushing excessively from the trailing foot."},{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"8–12 per side","cue":"Choose a secure manageable step and lower smoothly."}]},{"name":"Cable pull-through","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"10–15","cue":"Face away from a low pulley and hinge with a stable stance."}]},{"name":"Glute bridge","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"10–15","cue":"Keep ribs and pelvis controlled and lift the hips without forcing a back arch."}]},{"name":"Cable hip abduction","sources":[{"muscle":"glute","url":"https://trainer.fyi/exercises/glute/","sets":"2","reps":"12–15 per side","cue":"Hold a stable support and move the leg sideways without leaning the trunk."}]},{"name":"Leg extension","sources":[{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"10–15","cue":"Adjust the seat and knee alignment to the machine and extend with control."}]},{"name":"Leg press","sources":[{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"8–12","cue":"Set a comfortable foot position and lower only while maintaining a stable supported pelvis."}]},{"name":"Back squat","sources":[{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"5–8","cue":"Use suitable rack safeties, brace, and keep a controlled repeatable depth."}]},{"name":"Front squat","sources":[{"muscle":"quad","url":"https://trainer.fyi/exercises/quad/","sets":"2","reps":"6–10","cue":"Use a secure rack position and upright supported torso without forcing a painful wrist position."}]},{"name":"Standing calf raise","sources":[{"muscle":"calves","url":"https://trainer.fyi/exercises/calves/","sets":"2","reps":"10–15","cue":"Hold stable support, rise smoothly, and lower without bouncing."}]},{"name":"Seated calf raise","sources":[{"muscle":"calves","url":"https://trainer.fyi/exercises/calves/","sets":"2","reps":"12–20","cue":"Use a secure knee pad or supported weight and move the ankle through a controlled range."}]},{"name":"Leg-press calf raise","sources":[{"muscle":"calves","url":"https://trainer.fyi/exercises/calves/","sets":"2","reps":"10–15","cue":"Use a machine designed for a safe setup and keep feet securely on the platform."}]},{"name":"Supported single-leg calf raise","sources":[{"muscle":"calves","url":"https://trainer.fyi/exercises/calves/","sets":"2","reps":"8–15 per side","cue":"Use support for balance and avoid shifting the body to finish."}]},{"name":"Dumbbell standing calf raise","sources":[{"muscle":"calves","url":"https://trainer.fyi/exercises/calves/","sets":"2","reps":"10–15","cue":"Hold manageable weights and keep a stable support nearby."}]},{"name":"Dead bug","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"6–10 per side","cue":"Brace gently and move the opposite arm and leg only as far as you can keep the trunk controlled."}]},{"name":"Cable crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"10–15","cue":"Use a stable kneeling position and controlled trunk motion rather than pulling with the arms."}]},{"name":"Front plank","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"20–40 seconds","cue":"Keep a supported straight body line and stop before the position falls apart."}]},{"name":"Reverse crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"8–12","cue":"Curl the pelvis smoothly without swinging the legs to generate momentum."}]},{"name":"Side plank","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"15–30 seconds per side","cue":"Use a manageable lever and keep the hips supported in a stable line."}]},{"name":"Cable anti-rotation press","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/abs/","sets":"2","reps":"8–12 per side","cue":"Stand side-on and press the handle forward while resisting rotation."}]},{"name":"Ab Crunch Machine","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/ab-crunch-machine/","equipment":"Machine","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Ab Wheel Rollout","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/ab-wheel-rollout/","equipment":"Wheel Roller","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Alternate Incline Dumbbell Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/alternate-incline-dumbbell-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Alternating Cable Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/alternating-cable-shoulder-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Alternating Kettlebell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/alternating-kettlebell-row/","equipment":"Kettlebell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Alternating Renegade Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/alternating-renegade-row/","equipment":"Kettlebell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Ball Leg Curl","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/ball-leg-curl/","equipment":"Exercise ball","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Band Assisted Pull-Up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/band-assisted-pull-up/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Band Pull Apart","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/band-pull-apart/","equipment":"Resistance band","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Barbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/barbell-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Barbell Bench Press - Medium Grip","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/barbell-bench-press-medium-grip/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Barbell Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/barbell-curl/","equipment":"Barbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Incline-Bench Barbell Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/barbell-curls-lying-against-an-incline/","equipment":"Barbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Barbell Deadlift","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/barbell-deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Barbell Full Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-full-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Barbell Glute Bridge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-glute-bridge/","equipment":"Barbell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Barbell Hack Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-hack-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Barbell Hip Thrust","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-hip-thrust/","equipment":"Barbell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Medium-Grip Incline Barbell Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/barbell-incline-bench-press-medium-grip/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Barbell Incline Shoulder Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/barbell-incline-shoulder-raise/","equipment":"Barbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Barbell Lunge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-lunge/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Barbell Rear Delt Row","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/barbell-rear-delt-row/","equipment":"Barbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Barbell Rollout from Bench","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/barbell-rollout-from-bench/","equipment":"Barbell","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Barbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/barbell-row/","equipment":"Barbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Barbell Seated Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-seated-calf-raise/","equipment":"Barbell","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Barbell Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/barbell-shoulder-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Barbell Side Split Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-side-split-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Barbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Barbell Squat To A Bench","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/barbell-squat-to-a-bench/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Battle Ropes","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/battle-ropes/","equipment":"Rope","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Bench Dips","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/bench-dips/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Bench Press - Powerlifting","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/bench-press-powerlifting/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Bench Press - With Bands","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/bench-press-with-bands/","equipment":"Resistance band","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Bent Over Barbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/bent-over-barbell-row/","equipment":"Barbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Bench-Supported Rear Delt Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/bent-over-dumbbell-rear-delt-raise-with-head-on-bench/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Bent Over Two-Dumbbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/bent-over-two-dumbbell-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Neutral-Grip Bent-Over Dumbbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/bent-over-two-dumbbell-row-with-palms-in/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Bicycling","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/bicycling/","equipment":"Other","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Bodyweight Flyes","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/bodyweight-flyes/","equipment":"EZ bar","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Bodyweight Mid Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/bodyweight-mid-row/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Bodyweight Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/bodyweight-squat/","equipment":"Bodyweight","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Bodyweight Walking Lunge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/bodyweight-walking-lunge/","equipment":"Other","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Bosu Cable Crunch With Side Bends","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/bosu-ball-cable-crunch-with-side-bends/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Repeated Box Jump","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/box-jump-multiple-response/","equipment":"Other","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Bulgarian Split Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/bulgarian-split-squat/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Butt Lift (Bridge)","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/butt-lift-bridge/","equipment":"Bodyweight","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Pec Deck Fly","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/butterfly/","equipment":"Machine","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Cable Chest Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/cable-chest-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Cable Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/cable-crunch/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Cable Deadlifts","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/cable-deadlifts/","equipment":"Cable","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Cable Fly","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/cable-fly/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Rope Cable Hammer Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/cable-hammer-curls-rope-attachment/","equipment":"Cable","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Cable Incline Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/cable-incline-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Cable Lying Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/cable-lying-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Cable One Arm Tricep Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/cable-one-arm-tricep-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Cable Rear Delt Fly","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/cable-rear-delt-fly/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Cable Reverse Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/cable-reverse-crunch/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Cable Rope Overhead Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/cable-rope-overhead-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Cable Rope Rear-Delt Rows","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/cable-rope-rear-delt-rows/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Cable Russian Twists","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/cable-russian-twists/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Cable Seated Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/cable-seated-crunch/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Cable Seated Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/cable-seated-lateral-raise/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Cable Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/cable-shoulder-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Calf Press","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/calf-press/","equipment":"Machine","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Leg Press Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/calf-press-on-the-leg-press-machine/","equipment":"Machine","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/calf-raise/","equipment":"Leverage Machine","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Dumbbell Calf Raise on a Stable Step","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/calf-raise-on-a-dumbbell/","equipment":"Dumbbell","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Chin-up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/chin-up/","equipment":"Bodyweight","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Close Grip Bench Press","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/close-grip-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Close-Grip Barbell Bench Press","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/close-grip-barbell-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Close-Grip Front Lat Pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/close-grip-front-lat-pulldown/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Concentration Curls","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/concentration-curls/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Cross-Body Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/cross-body-crunch/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Crunch - Hands Overhead","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/crunch-hands-overhead/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Crunch - Legs On Exercise Ball","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/crunch-legs-on-exercise-ball/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Crunches","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/crunches/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Dead Bug","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/dead-bug/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Deadlift","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Decline Barbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/decline-barbell-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Decline Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/decline-crunch/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Decline Dumbbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/decline-dumbbell-bench-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Decline Dumbbell Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/decline-dumbbell-triceps-extension/","equipment":"Dumbbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Decline Oblique Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/decline-oblique-crunch/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Decline Reverse Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/decline-reverse-crunch/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Dips","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/dips/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Alternating Dumbbell Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/dumbbell-alternate-bicep-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Dumbbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/dumbbell-bench-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Dumbbell Bench Press with Neutral Grip","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/dumbbell-bench-press-with-neutral-grip/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Dumbbell Bicep Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/dumbbell-bicep-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Dumbbell Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/dumbbell-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Dumbbell Flyes","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/dumbbell-flyes/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Dumbbell Incline Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/dumbbell-incline-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Dumbbell Incline Shoulder Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-incline-shoulder-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Lying One-Arm Rear Delt Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-lying-one-arm-rear-lateral-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Dumbbell Lying Rear Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-lying-rear-lateral-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Dumbbell One-Arm Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-one-arm-shoulder-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Dumbbell One-Arm Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/dumbbell-one-arm-triceps-extension/","equipment":"Dumbbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Dumbbell One-Arm Upright Row","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-one-arm-upright-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Dumbbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/dumbbell-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Seated Single-Leg Dumbbell Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-seated-one-leg-calf-raise/","equipment":"Dumbbell","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Dumbbell Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/dumbbell-shoulder-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Dumbbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-squat/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Dumbbell Squat To A Bench","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-squat-to-a-bench/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Dumbbell Step Ups","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-step-ups/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Pronated Dumbbell Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/dumbbell-tricep-extension-pronated-grip/","equipment":"Dumbbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Elevated Cable Rows","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/elevated-cable-rows/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Elliptical","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/elliptical/","equipment":"Elliptical Machine","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"EZ-Bar Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/ez-bar-curl/","equipment":"EZ bar","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Face Pull","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/face-pull/","equipment":"Cable","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Farmer's Walk","sources":[{"muscle":"forearms","url":"https://trainer.fyi/exercises/farmers-walk/","equipment":"Other","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Flat Bench Cable Flyes","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/flat-bench-cable-flyes/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Flat Bench Leg Pull-In","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/flat-bench-leg-pull-in/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Flat Bench Lying Leg Raise","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/flat-bench-lying-leg-raise/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Front Barbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/front-barbell-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Front Barbell Squat To A Bench","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/front-barbell-squat-to-a-bench/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Front Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/front-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Front Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/front-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Full-Range Lat Pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/full-range-of-motion-lat-pulldown/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Goblet Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/goblet-squat/","equipment":"Kettlebell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Hack Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/hack-squat/","equipment":"Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Hammer Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/hammer-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Hammer-Grip Incline Dumbbell Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/hammer-grip-incline-db-bench-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Handstand Push-Ups","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/handstand-push-ups/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Hanging Leg Raise","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/hanging-leg-raise/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Hanging Pike","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/hanging-pike/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Back Extension","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/hyperextensions-back-extensions/","equipment":"Other","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Partner-Supported Flat-Bench Back Extension","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/hyperextensions-with-no-hyperextension-bench/","equipment":"Bodyweight","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Incline Barbell Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/incline-barbell-triceps-extension/","equipment":"Barbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Incline Bench Pull","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/incline-bench-pull/","equipment":"Barbell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Incline Cable Chest Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-cable-chest-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Neutral-Grip Incline Dumbbell Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-dumbbell-bench-with-palms-facing-in/","equipment":"Dumbbell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Incline Dumbbell Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-dumbbell-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Incline Inner Biceps Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/incline-inner-biceps-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Incline Push-Up","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-push-up/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Incline Push-Up Medium","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-push-up-medium/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Incline Push-Up Reverse Grip","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/incline-push-up-reverse-grip/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Inverted Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/inverted-row/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Inverted Row with Straps","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/inverted-row-with-straps/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Jump Rope","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/jump-rope/","equipment":"Rope","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Kettlebell Armor Building Complex","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-armor-building-complex/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell Clean","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-clean/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell Clean & Press","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-clean-and-press/","equipment":"Kettlebell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Kettlebell Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/kettlebell-deadlift/","equipment":"Kettlebell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Kettlebell Figure 8","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/kettlebell-figure-8/","equipment":"Kettlebell","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Kettlebell Front Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/kettlebell-front-squat/","equipment":"Kettlebell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Kettlebell Goblet Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/kettlebell-goblet-squat/","equipment":"Kettlebell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Kettlebell Halo","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/kettlebell-halo/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell High Pull","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-high-pull/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell Lunge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/kettlebell-lunge/","equipment":"Kettlebell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Kettlebell Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/kettlebell-press/","equipment":"Kettlebell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Kettlebell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/kettlebell-row/","equipment":"Kettlebell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Kettlebell Snatch","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-snatch/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell Swing (One-Hand)","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-swing-one-hand/","equipment":"Kettlebell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Kettlebell Swing (Two-Hand)","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-swing-two-hand/","equipment":"Kettlebell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Kettlebell Thruster","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-thruster/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Kettlebell Turkish Get-Up","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/kettlebell-turkish-get-up/","equipment":"Kettlebell","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Squat-Style Kettlebell Turkish Get-Up","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/kettlebell-turkish-get-up-squat-style/","equipment":"Kettlebell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Kettlebell Windmill","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/kettlebell-windmill/","equipment":"Kettlebell","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Kneeling Cable Oblique Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/kneeling-cable-crunch-with-alternating-oblique-twists/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Kneeling Cable Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/kneeling-cable-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Kneeling High Pulley Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/kneeling-high-pulley-row/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Kneeling Single-Arm High Pulley Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/kneeling-single-arm-high-pulley-row/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Lat Pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/lat-pulldown/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/lateral-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Leg Curl","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/leg-curl/","equipment":"Leverage Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Leg Extension","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/leg-extension/","equipment":"Leverage Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Leg Extensions","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/leg-extensions/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Leg Press","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/leg-press/","equipment":"Sled Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Leverage Iso Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/leverage-iso-row/","equipment":"Machine","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Leverage Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/leverage-shoulder-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Low Cable Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/low-cable-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Lunges","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/lunges/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Lying Barbell Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/lying-close-grip-barbell-triceps-extension-behind-the-head/","equipment":"Barbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Lying Leg Curls","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/lying-leg-curls/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Lying One-Arm Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/lying-one-arm-lateral-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Lying Rear Delt Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/lying-rear-delt-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Machine Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/machine-bench-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Machine Bicep Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/machine-bicep-curl/","equipment":"Machine","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Machine Shoulder (Military) Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/machine-shoulder-military-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Mountain Climbers","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/mountain-climbers/","equipment":"Other","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Muscle Up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/muscle-up/","equipment":"Other","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Narrow Stance Hack Squats","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/narrow-stance-hack-squats/","equipment":"Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Narrow Stance Leg Press","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/narrow-stance-leg-press/","equipment":"Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Narrow Stance Squats","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/narrow-stance-squats/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Natural Glute Ham Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/natural-glute-ham-raise/","equipment":"Bodyweight","cue":"Secure the feet and pad the knees before beginning the movement. Keep the hips controlled while the hamstrings bend and straighten the knees. Use assistance when needed to lower slowly instead of collapsing toward the floor."}]},{"name":"Oblique Crunches","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/oblique-crunches/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Oblique Crunches - On The Floor","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/oblique-crunches-on-the-floor/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"One Arm Chin-Up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/one-arm-chin-up/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"One Arm Dumbbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/one-arm-dumbbell-bench-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"One Leg Barbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/one-leg-barbell-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"One-Arm Dumbbell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/one-arm-dumbbell-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"One-Arm Flat Bench Dumbbell Flye","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/one-arm-flat-bench-dumbbell-flye/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"One-Arm Incline Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/one-arm-incline-lateral-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"One-Arm Kettlebell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/one-arm-kettlebell-row/","equipment":"Kettlebell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"One-Legged Cable Kickback","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/one-legged-cable-kickback/","equipment":"Cable","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Overhead Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/overhead-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Overhead Tricep Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/overhead-tricep-extension/","equipment":"Barbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Pallof Press","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/pallof-press/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Pallof Press With Rotation","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/pallof-press-with-rotation/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Plank","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/plank/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Plie Dumbbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/plie-dumbbell-squat/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Plyo Kettlebell Pushups","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/plyo-kettlebell-pushups/","equipment":"Kettlebell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Preacher Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/preacher-curl/","equipment":"Barbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Pull-up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/pull-up/","equipment":"Bodyweight","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Close-Grip Push-Up","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/push-ups-close-triceps-position/","equipment":"Bodyweight","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Push-Ups With Feet Elevated","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/push-ups-with-feet-elevated/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Rear Delt Fly","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/rear-delt-fly/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Reverse Band Sumo Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/reverse-band-sumo-deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Reverse Flyes","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/reverse-flyes/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Romanian Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/romanian-deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Rowing Machine","sources":[{"muscle":"full-body","url":"https://trainer.fyi/exercises/rowing-machine/","equipment":"Rowing Machine","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Rowing, Stationary","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/rowing-stationary/","equipment":"Rowing Machine","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Running, Treadmill","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/running-treadmill/","equipment":"Treadmill","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Russian Twist","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/russian-twist/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Scapular Pull-Up","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/scapular-pull-up/","equipment":"Other","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Seated Bent-Over Rear Delt Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/seated-bent-over-rear-delt-raise/","equipment":"Dumbbell","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Seated Cable Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/seated-cable-row/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Seated Cable Rows","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/seated-cable-rows/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Seated Cable Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/seated-cable-shoulder-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Seated Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/seated-calf-raise/","equipment":"Machine","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Seated Dumbbell Inner Biceps Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/seated-dumbbell-inner-biceps-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Seated Dumbbell Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/seated-dumbbell-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Seated Flat Bench Leg Pull-In","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/seated-flat-bench-leg-pull-in/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Seated Leg Curl","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/seated-leg-curl/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Seated One-Arm Cable Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/seated-one-arm-cable-pulley-rows/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Side Bridge","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/side-bridge/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Single Leg Glute Bridge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/single-leg-glute-bridge/","equipment":"Bodyweight","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Single-Arm Push-Up","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/single-arm-push-up/","equipment":"Bodyweight","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Single-Leg Leg Extension","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/single-leg-leg-extension/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Sit-Up","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/sit-up/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Skull Crusher","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/skull-crusher/","equipment":"Barbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Smith Machine Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/smith-machine-bench-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Smith Machine Bent Over Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/smith-machine-bent-over-row/","equipment":"Machine","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Smith Machine Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/smith-machine-calf-raise/","equipment":"Machine","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Smith Machine Close-Grip Bench Press","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/smith-machine-close-grip-bench-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Smith Machine Incline Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/smith-machine-incline-bench-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Smith Machine Leg Press","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/smith-machine-leg-press/","equipment":"Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Smith Machine Overhead Shoulder Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/smith-machine-overhead-shoulder-press/","equipment":"Machine","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Smith Machine Reverse Calf Raises","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/smith-machine-reverse-calf-raises/","equipment":"Machine","cue":"Keep the heels securely supported and the platform stable. Lift the forefeet toward the shins; keep the knees and hips steady. Use a light load and lower the toes slowly without rocking the body."}]},{"name":"Smith Machine Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/smith-machine-squat/","equipment":"Machine","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Split Squat with Dumbbells","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/split-squat-with-dumbbells/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Stair Climber","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/stair-climber/","equipment":"Stepmill Machine","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Standing Barbell Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/standing-barbell-calf-raise/","equipment":"Barbell","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Standing Biceps Cable Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/standing-biceps-cable-curl/","equipment":"Cable","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Standing Cable Wood Chop","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/standing-cable-wood-chop/","equipment":"Cable","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]},{"name":"Standing Dumbbell Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/standing-dumbbell-calf-raise/","equipment":"Dumbbell","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Standing Dumbbell Upright Row","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/standing-dumbbell-upright-row/","equipment":"Dumbbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Standing Inner-Biceps Curl","sources":[{"muscle":"bicep","url":"https://trainer.fyi/exercises/standing-inner-biceps-curl/","equipment":"Dumbbell","cue":"Keep the torso steady and choose a grip you can repeat comfortably. Bend at the elbow rather than swinging the weight with your whole body. Control the return and avoid snapping the elbow straight at the bottom."}]},{"name":"Standing Leg Curl","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/standing-leg-curl/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Stationary Bike","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/stationary-bike/","equipment":"Stationary Bike","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Stiff-Legged Barbell Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/stiff-legged-barbell-deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Stiff-Legged Dumbbell Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/stiff-legged-dumbbell-deadlift/","equipment":"Dumbbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Straight Bar Bench Mid Rows","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/straight-bar-bench-mid-rows/","equipment":"Barbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Straight-Arm Pulldown","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/straight-arm-pulldown/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Sumo Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/sumo-deadlift/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Sumo Deadlift with Bands","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/sumo-deadlift-with-bands/","equipment":"Barbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"T-Bar Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/t-bar-row/","equipment":"Leverage Machine","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Thigh Abductor","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/thigh-abductor/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Thigh Adductor","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/thigh-adductor/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Trap Bar Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/trap-bar-deadlift/","equipment":"Other","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Treadmill Run","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/treadmill-run/","equipment":"Treadmill","cue":"Check the equipment setup and begin at an easy pace. Use a rhythm you can sustain while preserving the movement pattern. Increase duration or resistance gradually; slow down when coordination changes."}]},{"name":"Tricep Pushdown","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/tricep-pushdown/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Two-Arm Kettlebell Row","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/two-arm-kettlebell-row/","equipment":"Kettlebell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Underhand Cable Pulldowns","sources":[{"muscle":"back","url":"https://trainer.fyi/exercises/underhand-cable-pulldowns/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Upright Barbell Row","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/upright-barbell-row/","equipment":"Barbell","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Upright Cable Row","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/upright-cable-row/","equipment":"Cable","cue":"Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control."}]},{"name":"Wide Stance Barbell Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/wide-stance-barbell-squat/","equipment":"Barbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Wide-Grip Barbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/wide-grip-barbell-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Wide-Grip Decline Barbell Bench Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/wide-grip-decline-barbell-bench-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Dumbbell Floor Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/dumbbell-floor-press/","equipment":"Dumbbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Low-to-High Cable Fly","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/low-to-high-cable-fly/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Standing Cable Chest Press","sources":[{"muscle":"chest","url":"https://trainer.fyi/exercises/standing-cable-chest-press/","equipment":"Cable","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Reverse Pec Deck","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/reverse-pec-deck/","equipment":"Machine","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Single-Arm Cable Lateral Raise","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/single-arm-cable-lateral-raise/","equipment":"Cable","cue":"Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight."}]},{"name":"Landmine Press","sources":[{"muscle":"shoulder","url":"https://trainer.fyi/exercises/landmine-press/","equipment":"Barbell","cue":"Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position."}]},{"name":"Rope Pushdown","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/rope-pushdown/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Cross-Body Cable Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/cross-body-cable-triceps-extension/","equipment":"Cable","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Lying Dumbbell Triceps Extension","sources":[{"muscle":"tricep","url":"https://trainer.fyi/exercises/lying-dumbbell-triceps-extension/","equipment":"Dumbbell","cue":"Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position."}]},{"name":"Dumbbell Romanian Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-romanian-deadlift/","equipment":"Dumbbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Supported Single-Leg Romanian Deadlift","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/supported-single-leg-romanian-deadlift/","equipment":"Dumbbell","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Slider Leg Curl","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/slider-leg-curl/","equipment":"Sliders","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Dumbbell Reverse Lunge","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/dumbbell-reverse-lunge/","equipment":"Dumbbell","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Supported Split Squat","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/supported-split-squat/","equipment":"Bodyweight","cue":"Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight."}]},{"name":"Cable Pull-Through","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/cable-pull-through/","equipment":"Cable","cue":"Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep."}]},{"name":"Cable Hip Abduction","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/cable-hip-abduction/","equipment":"Cable","cue":"Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement."}]},{"name":"Supported Single-Leg Calf Raise","sources":[{"muscle":"legs","url":"https://trainer.fyi/exercises/supported-single-leg-calf-raise/","equipment":"Bodyweight","cue":"Use stable support so balance does not decide the set. Raise and lower through the same controlled ankle range. Avoid bouncing out of the bottom or shortening each rep as the load increases."}]},{"name":"Reverse Crunch","sources":[{"muscle":"abs","url":"https://trainer.fyi/exercises/reverse-crunch/","equipment":"Bodyweight","cue":"Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control."}]}],"units":{"kg":"Mass in kg; lengths in cm","lb":"Mass in lb; lengths in inches","factors":"Protein and fat factors are always grams per kg, including imperial mode."},"calculators":[{"slug":"calories-burned-lifting-calculator","title":"Calories Burned Lifting Weights Calculator: MET Estimate","description":"Estimate calories burned lifting weights using Compendium MET values. 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