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<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Crab single-arm reach [/INST]The crab single-arm reach is a full-body exercise that requires maintaining a tabletop position while alternating arm raises. It is an excellent movement to include in a dynamic warm-up, a bodyweight circuit, or for muscle activation or mobility anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lying glute stretch [/INST]The lying glute stretch is a stretch to help increase flexibility in the glutes and hips. It involves rotating a single leg over the body while lying flat on the back, and reaching around the leg to facilitate a stretch. It is commonly included in dynamic warm-ups or cool-downs, but can also be performed as full-body mobility work anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hack squat- [/INST]The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Machine triceps extension- [/INST]The machine triceps extension is a popular exercise to build size and strength in the triceps muscles. It approximates the motion of a free-weight skullcrusher, but uses a selectorized weight-stack or plate-loaded machine. Machine triceps extensions are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bodyweight Walking Lunge - Gethin Variation [/INST]The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Chin-up crunch [/INST]The chin-up crunch is an exercise targeting the core and overall upper-body strength. It combines a chin-up with a knee raise or crunch to give extra emphasis to the core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Assist machine triceps push-down [/INST]The assist machine triceps push-down is a triceps-focused exercise that is performed on an assisted pull-up or dip station. It is performed by pressing downward on the knee pad of the machine, against the resistance of the weight. It approximates the motion of a triceps cable rope push-down, but with open hands. This variation is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Side-lying leg lift [/INST]The side-lying leg lift is a bodyweight exercise targeting the muscles of the hips and glutes. It can be a worthy addition to a dynamic warm-up on a lower-body or strength-focused training day, a component of a lower-body circuit or workout, or a glute activation drill to do anytime. Generally, leg lifts are done for high reps, such as 8-15 reps per leg or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Hollow-hold ball toss [/INST]The hollow-hold ball toss is a more difficult version of the hollow-body hold exercise. It involves tossing a ball to a partner while maintaining an isometric hold in the hollow-body position. It can be done for reps or time in any ab-focused workout, or in an "I go, you go" format. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm rope pull-down [/INST]The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing Cable Wood Chop [/INST]The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Crossover [/INST]The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Tricep Dumbbell Kickback [/INST]The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-arm plank with biceps curl [/INST]The straight-arm plank with biceps curl is a hybrid movement that trains the abdominal and biceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing an additional cardiovascular challenge. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Breakdancer [/INST]The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl position. The difference between a side kick-through and a sit-through is that your butt stays off the ground throughout the entire rep. It is commonly performed in bodyweight circuits and animal-style flows, but can also work for reps on its own or as part of a dynamic warm-up or mobility sequence. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> EZ-Bar Skullcrusher [/INST]The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move! </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> King Maker Dumbbell Farmer's Carry [/INST]The dumbbell farmer's walk or carry is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Bear Crawl Shoulder Tap [/INST]The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wide-grip barbell curl [/INST]The wide-grip barbell curl is a variation of the classic barbell curl with the grip wider than shoulder width. It is thought that this helps build the inner or "short" head of the biceps muscles. This movement is usually performed for moderate to high reps, such as 8-12 reps per set. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell sumo squat [/INST]The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the lower-body portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm cable cross-over [/INST]The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working the chest one side at a time allows you to focus on the balance between the sides of your chest and really feel the chest muscles contracting. It is common in upper-body and chest-focused muscle-building workouts, often in combination with other presses or flyes to target the chest from different angles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Burpee box jump [/INST]The burpee box jump is an explosive bodyweight exercise that combines a burpee with a leap onto a box or step. First, you perform a traditional burpee, and then instead of jumping into the air, you jump onto a box. This makes you focus on power generation in the jump, making each rep more challenging. Burpee box jumps are often performed for high reps as part of metabolic conditioning circuits or workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell front raise [/INST]The incline dumbbell front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Cable Biceps Curl [/INST]The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell racked carry [/INST]The dumbbell racked carry involves carrying dumbbells for time or distance, while holding them close to the shoulders in a front-racked position. Similar to a dumbbell farmer's carry, it can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm triceps kick-back [/INST]The single-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps, at least 8-12 reps, as part of an upper-body or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell chest fly [/INST]The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them while limiting involvement of the shoulders. Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The motion is sometimes compared to "hugging a tree." Dumbbell flyes are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Natural Glute Ham Raise - Gethin Variation [/INST]The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> AM Decline Abs [/INST]The decline sit-up is a core exercise that works the iliopsoas, quads, hip flexors, and adductors. The rectus abdominis and obliques are the stabilizers in this movement. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rolling triceps press [/INST]The rolling triceps press is a dynamic triceps exercise that is popular as a bench press accessory movement among powerlifters. It can be done in traditional muscle-building rep ranges, such as 8-12 reps per set, or for very high reps of 50-100 reps per set to boost triceps size and strength. It can be performed on a bench or on the floor if a bench is unavailable. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell goblet squat- [/INST]The goblet squat is a popular lower-body exercise in which a dumbbell or kettlebell is held in front of the chest with two hands, approximating how you might hold a heavy goblet. It is used as a teaching tool to help instruct and develop proper squat form, but is also effective for building size in the quads, glutes, and hamstrings. It can be performed for low reps to build strength, or for higher reps to build muscle and conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Behind-The-Neck Press - Gethin Variation [/INST]The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a shoulder or upper-body focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Banded crunch [/INST]The banded crunch is an exercise targeting the abdominal muscles, particularly the rectus abdominis or "six-pack" muscles. The band adds resistance and continuous tension to this popular exercise. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> 30 Spider Crawl [/INST]The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell bear complex [/INST]The barbell bear complex is a series of barbell lifts that run together in a single sequence: a barbell power clean, front squat, push-press, back squat, and another push-press from behind the neck. It trains the entire body for both building strength and improving conditioning. It is often performed for rounds, either with or without rest between rounds. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> L-sit chin-up [/INST]The L-sit chin-up is an exercise targeting the back, biceps, core, and overall upper-body strength. It is considered significantly more difficult than standard chin-ups, and as such, is often performed for relatively low reps, such as 5-8 reps per set or less, with a focus on strength and form. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single Arm Overhead Kettlebell Squat [/INST]The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead position. It targets the muscles of the lower body dynamically, while also challenging and building shoulder stability and upper-back mobility. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Double-kettlebell push-press [/INST]The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a double clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Palms-up wrist curl over bench [/INST]The palms-up wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Shoulder Press [/INST]The standing dumbbell shoulder press is a classic deltoid-builder (especially the front deltoids) that’s ubiquitous in gyms around the world. Performing the move standing up as opposed to seated allows for more weight to be used. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell Lunges [/INST]The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell biceps curl to upright row [/INST]The dumbbell biceps curl to upright row is a dumbbell complex that combines two exercises that build and strengthen the biceps, traps, and the middle head of the deltoids. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit multiple upper-body muscles in any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell push-press [/INST]The single-arm kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Smith Machine Calf Raise [/INST]The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Pull-up [/INST]The pull-up is a multijoint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of "relative strength" which is strength in relation to body weight. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated Cable Rows [/INST]The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> In-out sprawl [/INST]The in-out sprawl is a full-body movement that combines elements of a plank and a sprawl. It demands an explosive full-body jump from a plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable Straight-Arm Pulldown - Gethin Variation [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Alternating incline dumbbell biceps curl [/INST]The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> X-body V-up [/INST]The X-body V-up is a bodyweight abdominal exercise performed on the floor. It is similar to the popular V-up exercise, but is performed with the arms and legs out wide in an X-shape. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Band shoulder press [/INST]The band shoulder press is a deltoid exercise and an alternative to the classic dumbbell shoulder press. The dynamic tension of the band forces the core to stabilize the body and more closely matches the strength curve of the shoulder press. It can be performed in low reps, such as 5-8 reps per set, to build shoulder strength, or for higher reps to build muscle and for conditioning. It can work as the main focus of a shoulder day but is also popular as an accessory movement to the bench press or barbell military press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm kettlebell swing [/INST]The single-arm kettlebell swing is a popular exercise emphasizing the muscles of the hamstrings, glutes, and back. Because you are only swinging with one arm at a time, it is also uniquely challenging to the grip and core muscles. It is often used to train explosive power, for aerobic or cardiovascular conditioning, or in circuit training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lower Back Stretch - Yates Variation [/INST]The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the legs while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Sprawl [/INST]The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling Cable Triceps Extension - Gethin Variation [/INST]The kneeling cable triceps extension is an single-joint exercise meant to isolate the triceps muscles, using a high pully on a cable stack and a bench. It can also be performed in a tall-kneeling stance from a low pully. It is most commonly used in muscle-building triceps or overall arms workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell front raise [/INST]The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, such as 8-12 reps or higher, as part of the shoulder-focused part of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Behind-The-Neck Pull-Down - Gethin Variation [/INST]The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you targets the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). It is popular among elite bodybuilders and physique athletes, but some coaches consider it unsafe to the shoulder joint, in particular to people with existing shoulder problems. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Staggered push-up [/INST]The staggered push-up is a variation of the push-up exercise where your hand position is staggered, with one hand forward and one back. It targets the same muscles as a traditional push-up, including the chest, triceps, and shoulders, but is more difficult to the rear arm and core. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Decline dumbbell fly and press [/INST]The decline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the lower pecs. By alternating the single-joint fly with the multijoint press, you get the benefits of both and put serious stress on the chest muscles even with relatively light weight. Because the fly will be the limiting factor in weight selection, this pairing is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> TBS EZ-Bar Curl [/INST]The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bottoms Up [/INST]The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Close push-up to wide push-up [/INST]The close push-up to wide push-up combines two variations of a push-up to emphasize the strengthening of different muscles. The close push-up emphasizes the triceps, while the wide push-up emphasizes the chest and shoulders. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline Rear Delt Raises - Gethin Variation [/INST]The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline band bench press [/INST]The incline band bench press is variation of the incline press, a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cuban press [/INST]The Cuban press is an exercise that targets the muscles of the shoulders, rotator cuff, and upper back. It combines a shoulder external rotation with a dumbbell press, training multiple muscles and motions in a single sequence. It can be performed standing, or as a more difficult variation face-down on an incline bench. It is usually performed with relatively light weight as part of a dynamic warm-up for upper-body lifting. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Bar Push-Up Smith Machine [/INST]The hands-elevated push-up is a variation on the push-up, a body-weight standard. The hands are elevated, so that your body is aligned at an angle to the floor rather than parallel. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knees tucked crunch [/INST]The knees tucked crunch is a core exercise that involves performing a crunch while keeping the knees bent in a 90-degree position. It primarily targets the rectus abdominis or "six-pack" muscles. It can be performed for time or reps as part of any abs-focused circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm machine preacher curl [/INST]The single-arm machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight preacher curl, but uses a selectorized weight stack or plate-loaded machine. Many such machines offer different grips and grip widths. Machine biceps curls are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell split squat [/INST]The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Concentration curl [/INST]The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Rope Crunch [/INST]The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline face-down bar front raise [/INST]The incline face-down bar front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Suspended split squat [/INST]The suspended split squat is a single-leg squat variation performed with the rear leg in a suspension strap system. This allows the rear leg to move slightly more naturally than it would be able to on a bench. The exercise targets the quads, hamstring, and glute muscles on the front leg, but also taxes and stretches the quads on the rear leg. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Leg Press - Gethin Variation [/INST]The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Paul Carter Dumbbell Kick-Back [/INST]The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Dumbbell Thruster [/INST]The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells work great, too. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell hack squat [/INST]The barbell hack squat is a variety of deadlift performed with the barbell behind the legs. This forces the lifter into a body position similar to a squat and targets the quads and glutes. It is named after famed strongman George Hackenschmidt, who performed it as an overall leg-building exercise. The barbell hack squat can be used as a substitute for the machine hack squat, or as a lower-body strength and size movement on its own. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Single-arm barbell bent-over row [/INST]The single-arm barbell bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. If the loose end of the barbell moves around, it can be secured by placing it in the corner of a room. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Staggered-stance band shoulder press [/INST]The staggered-stance band shoulder press is a deltoid exercise and a variation of the band shoulder press. The dynamic tension of the band forces the core to stabilize the body, and the staggered-stance provides more stability and relieves tension on the back. It can be performed in low reps, such as 5-8 reps per set, to build shoulder strength, or for higher reps to build muscle and for conditioning. It can work as the main focus of a shoulder day but is also popular as an accessory movement to the bench press or barbell military press. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell renegade row [/INST]The dumbbell renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated face pull [/INST]The seated face pull is a cable exercise targeting the shoulder muscles, particularly the rear delts, and the muscles of the upper back. This can help build healthier shoulders and posture, and increase shoulder stability. It is usually performed for moderate to high reps as part of a dynamic warm-up for an upper-body workout or in the main part of a shoulder-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Straight-Arm Pull-Down - Gethin Variation [/INST]The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Dumbbell external shoulder rotation [/INST]The dumbbell external shoulder rotation is a lightweight dumbbell exercise intended to maintain the health of the shoulder joints, including the rotator cuffs. It is often used as a warm-up or prehab for a shoulder or chest-focused workout with lots of pressing. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Standing face pull [/INST]The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Shoulder L [/INST]The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed as part of a dynamic warm-up for the shoulders. It can be performed with body weight, light dumbbells or weight plates, or bands. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Seated leg lift [/INST]The seated leg lift is a bodyweight exercise targeting the muscles of the core and hip flexors. It can be performed for time or reps in the core-focused portion of any workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Incline dumbbell bench press [/INST]The incline dumbbell bench press is a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cross-body mountain climber [/INST]The cross-body mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It is different from a traditional mountain climber because you bring the knee to the opposite side of the body rather than simply to the chest. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kneeling cable triceps extension [/INST]The kneeling cable triceps extension is a single-joint exercise meant to isolate the triceps muscles using a high pully on a cable stack and a bench. It can also be performed in a tall-kneeling stance from a low pully. It is most commonly used in muscle-building triceps or arm workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Knee up-down [/INST]The knee up-down is a bodyweight exercise that mimics getting up and down from a kneeling position on the floor. It combines the low position of a squat with lunges, bringing some of the benefits of both. It can be done for time or reps as part of a dynamic warm-up or as part of a bodyweight circuit or workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Cable rope pull-through deadlift [/INST]The cable rope pull-through deadlift is an exercise targeting the glutes and hamstrings using a proper hip-hinging motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> UP Seated Dumbbell Overhead Press [/INST]The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Wall sprawl [/INST]The wall sprawl is a bodyweight exercise targeting the shoulders, although numerous other muscles are recruited to complete the exercise. From an all-fours position, you kick up onto the wall, then back down. It's a serious cardiovascular challenge that is usually performed as part of a fat-loss or athleticism-focused workout. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell bent-over row [/INST]The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Reverse ab roll-out [/INST]The reverse ab roll-out is an exercise targeting the abdominals. It's a twist on the ab wheel roll-out, and is similar to a body saw exercise, only performed on a foam roller. Instead of your arms moving and your lower body remaining stationary, your lower body moves and your arms remain stationary. Beginners may need to use a limited range of motion. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Kettlebell plyo push-up [/INST]The kettlebell plyo push-up is an explosive upper-body movement that uses a kettlebell primarily as a platform for the hands. A short step, dumbbell, or other stationary object could also be used in place of the kettlebell. It can be performed for reps or time, either for low reps to build explosive power or for higher reps for conditioning. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Lat Pull-down - Gethin Variation [/INST]The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> FYR Kettlebell Sumo Squat [/INST]The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell deadlift and the goblet squat, but is usually performed with a wider stance and the feet pointed more outward, similar to a sumo deadlift. Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Arm circle [/INST]The arm circle is a non-weighted exercise targeting the shoulders. It involves extending your arms to the sides and drawing small circles in the air with your hands. It is common in warm-ups for both training and athletics, and is often performed simply until someone feels a burn, rather than for a set amount of reps. </s> |
<s>[INST] <<SYS>> Below is an instruction that describes a task. Write a response that appropriately completes the request <</SYS>> Barbell Front Raise - Gethin Variation [/INST]The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, such as 8-12 reps or higher, as part of the shoulder-focused part of any workout. </s> |
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