arms.json

[
    {
        "bodyPart": "upper arms",
        "equipment": "assisted",
        "gifUrl": "https://v2.exercisedb.io/image/Z3-7NuO3Q67sWb",
        "id": "0018",
        "name": "assisted standing triceps extension (with towel)",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.",
            "Keep your elbows close to your ears and your upper arms stationary.",
            "Slowly extend your forearms upward, squeezing your triceps at the top.",
            "Pause for a moment, then slowly lower the towel back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/hwzS8KCAazlaDM",
        "id": "0019",
        "name": "assisted triceps dip (kneeling)",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Adjust the machine to your desired weight and height.",
            "Kneel down on the pad facing the machine, with your hands gripping the handles.",
            "Lower your body by bending your elbows, keeping your back straight and close to the machine.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "band",
        "gifUrl": "https://v2.exercisedb.io/image/zeImPkhuk0S44W",
        "id": "0968",
        "name": "band alternating biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.",
            "Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.",
            "Lower the arm back down to the starting position and repeat with the other arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "band",
        "gifUrl": "https://v2.exercisedb.io/image/-klPVD8v4LgJZF",
        "id": "0975",
        "name": "band close-grip push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Place a band around your upper arms, just above the elbows.",
            "Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.",
            "Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.",
            "Push through your palms to extend your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "band",
        "gifUrl": "https://v2.exercisedb.io/image/OZ8aCIz-yHnzxI",
        "id": "0976",
        "name": "band concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench or chair with your legs spread apart and your feet flat on the ground.",
            "Hold one end of the band in your hand and step on the other end with your foot on the same side.",
            "Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.",
            "With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.",
            "Pause for a moment at the top, then slowly lower your hand back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "band",
        "gifUrl": "https://v2.exercisedb.io/image/C1GMnUWg2WEU0O",
        "id": "0986",
        "name": "band one arm overhead biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and place one end of the band under your foot.",
            "Hold the other end of the band with your arm fully extended overhead, palm facing forward.",
            "Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.",
            "Pause for a moment at the top, then slowly lower your forearm back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "band",
        "gifUrl": "https://v2.exercisedb.io/image/TMNqd-MPSohVSy",
        "id": "0998",
        "name": "band side triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down.",
            "Extend your arms straight out to the sides, keeping them parallel to the ground.",
            "Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still.",
            "Pause for a moment, then slowly extend your arms back out to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/IXPYtcuDwKgBZp",
        "id": "0023",
        "name": "barbell alternate biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.",
            "Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.",
            "Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale as you slowly begin to lower the barbells back to the starting position.",
            "Repeat for the desired number of repetitions, alternating arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/5wo3CRWwx4WKni",
        "id": "2407",
        "name": "barbell biceps curl (with arm blaster)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.",
            "Place your upper arms against the arm blaster, keeping your elbows close to your torso.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/TM2xJmn7iPkm3Y",
        "id": "0030",
        "name": "barbell close-grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.",
            "Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell touches your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/vwszBKK6x4r7kW",
        "id": "0031",
        "name": "barbell curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.",
            "Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.",
            "Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale as you slowly begin to lower the bar back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/xcKqIdnbK62mjq",
        "id": "0035",
        "name": "barbell decline close grip to skull press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.",
            "Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.",
            "Pause for a moment, then extend your arms to press the barbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/08go31u8hI0VJE",
        "id": "0038",
        "name": "barbell drag curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.",
            "Let the barbell hang at arm's length in front of your thighs.",
            "Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/ybjDRGQW3z1ack",
        "id": "1719",
        "name": "barbell incline close grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Set up an incline bench at a 45-degree angle.",
            "Lie down on the bench with your feet flat on the ground.",
            "Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.",
            "Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell touches your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/du7VRyK471n2Qh",
        "id": "0048",
        "name": "barbell incline reverse-grip press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Set up an incline bench at a 45-degree angle.",
            "Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.",
            "Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.",
            "Pause for a moment at the bottom, then push the barbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/X8ssOVQwBGngWO",
        "id": "0052",
        "name": "barbell jm bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.",
            "Lower the barbell to your chest, keeping your elbows tucked in close to your body.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/JssOavNWSSwNeC",
        "id": "1720",
        "name": "barbell lying back of the head tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/YpbwJvHVrv2ERX",
        "id": "0055",
        "name": "barbell lying close-grip press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.",
            "Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.",
            "Slowly lower the barbell towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell touches your chest, then push it back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/EwPVXW8TTUIjAz",
        "id": "0056",
        "name": "barbell lying close-grip triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.",
            "Extend your arms fully, lifting the barbell above your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.",
            "Pause for a moment at the bottom, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/I8xEoM7vXNiaJN",
        "id": "0057",
        "name": "barbell lying extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/aWO5vGk3H9W-vQ",
        "id": "0059",
        "name": "barbell lying preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/aKzNutsaJFgVTG",
        "id": "0061",
        "name": "barbell lying triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.",
            "Pause for a moment at the bottom, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/Qed5aE18OUjV1d",
        "id": "0060",
        "name": "barbell lying triceps extension skull crusher",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.",
            "Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/0zpeQ3XZtP6xq-",
        "id": "0065",
        "name": "barbell one arm floor press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on your back on the floor with your knees bent and feet flat on the ground.",
            "Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.",
            "Slowly lower the barbell towards your chest, keeping your elbow close to your body.",
            "Pause for a moment at the bottom, then push the barbell back up to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/adSIF4TaYqkle1",
        "id": "1751",
        "name": "barbell pin presses",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Set up a barbell on a power rack at chest height.",
            "Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.",
            "Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.",
            "Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.",
            "Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.",
            "Pause for a moment when the barbell touches your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/pfGKBd4Ru6wvgo",
        "id": "0070",
        "name": "barbell preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.",
            "Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.",
            "Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/HoU1gwzTfZYZTi",
        "id": "0072",
        "name": "barbell prone incline curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Set up an incline bench at a 45-degree angle.",
            "Lie face down on the bench with your chest and stomach resting against it.",
            "Hold a barbell with an underhand grip, shoulder-width apart.",
            "Extend your arms fully, allowing the barbell to hang down towards the floor.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/kVoRCMVkETEWHt",
        "id": "2187",
        "name": "barbell reverse close-grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the barbell with a reverse grip, hands shoulder-width apart.",
            "Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.",
            "Slowly lower the barbell down towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell is just above your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/44HyotQxM4sQ-y",
        "id": "0080",
        "name": "barbell reverse curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.",
            "Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/ZFpXydjAuhx-q8",
        "id": "1721",
        "name": "barbell reverse grip skullcrusher",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.",
            "Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.",
            "Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.",
            "Pause for a moment at the bottom, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/yao7pfRVBmrPAk",
        "id": "0081",
        "name": "barbell reverse preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip.",
            "Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/-O0bpvVeA1S63Q",
        "id": "1718",
        "name": "barbell seated close grip behind neck triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold the barbell with a close grip behind your neck, palms facing forward.",
            "Keep your elbows close to your head and slowly lower the barbell towards the back of your head.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/P5ztrOYTUdiTmy",
        "id": "0089",
        "name": "barbell seated close-grip concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.",
            "Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.",
            "Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.",
            "Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/sqlm6NhiJaTTg6",
        "id": "0092",
        "name": "barbell seated overhead triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.",
            "Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.",
            "Pause for a moment, then extend your arms to raise the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/vl-XS1AvYLAmT0",
        "id": "0106",
        "name": "barbell standing close grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.",
            "Keep your elbows close to your torso and your upper arms stationary throughout the movement.",
            "Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale as you slowly begin to bring the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/TCfzNW9IxCykvK",
        "id": "2414",
        "name": "barbell standing concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.",
            "Rest your opposite hand on your thigh for support.",
            "Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the weight back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/e9pfZy52ZCvyDQ",
        "id": "0109",
        "name": "barbell standing overhead triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.",
            "Raise the barbell overhead, fully extending your arms.",
            "Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then raise the barbell back to the starting position by extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/Om07rmHyifS1UW",
        "id": "0110",
        "name": "barbell standing reverse grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.",
            "Keep your elbows close to your torso and your upper arms stationary.",
            "Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/fBF9i-HJYKtfs-",
        "id": "1629",
        "name": "barbell standing wide grip biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart.",
            "Keep your back straight and your elbows close to your torso.",
            "Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the barbell back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "barbell",
        "gifUrl": "https://v2.exercisedb.io/image/fnrzZ1XeMfwevS",
        "id": "0113",
        "name": "barbell standing wide-grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.",
            "Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.",
            "Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/-Yq7laaX5sv0Hq",
        "id": "0129",
        "name": "bench dip (knees bent)",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.",
            "Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/5C42Lm4osAqfIn",
        "id": "1399",
        "name": "bench dip on floor",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.",
            "Slide your butt off the bench, supporting your weight with your hands.",
            "Lower your body by bending your elbows until your upper arms are parallel to the floor.",
            "Push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/ri8RYdmrD68cYG",
        "id": "1770",
        "name": "biceps leg concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your legs spread apart and your feet flat on the ground.",
            "Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.",
            "With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.",
            "Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/IvaQ-gp20iIk0E",
        "id": "0139",
        "name": "biceps narrow pull-ups",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.",
            "Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.",
            "Pause for a moment at the top, then slowly lower yourself back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/Lj4mYh4R2HfJao",
        "id": "0140",
        "name": "biceps pull-up",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.",
            "Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.",
            "Pause at the top of the movement, then slowly lower yourself back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/IL8a8Al9qu3j-M",
        "id": "0137",
        "name": "body-up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.",
            "Extend your legs out in front of you, keeping your heels on the ground and your body straight.",
            "Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.",
            "Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/BjXMOo8oqFZ8Wb",
        "id": "1771",
        "name": "bodyweight kneeling triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest"
        ],
        "instructions": [
            "Kneel down on the ground with your knees hip-width apart.",
            "Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.",
            "Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.",
            "Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.",
            "Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/sTabygQLcr5EOx",
        "id": "1769",
        "name": "bodyweight side lying biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie on your side with your legs extended and your head supported by your arm.",
            "Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.",
            "Pause for a moment at the top, then slowly lower your forearm back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ZT8U41JY9533zu",
        "id": "0149",
        "name": "cable alternate triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.",
            "Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.",
            "Pause for a moment, then slowly return to the starting position.",
            "Repeat with your left arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/7LeWxKdVh30R6I",
        "id": "1630",
        "name": "cable close grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a low pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Exhale and curl the bar up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the bar back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/mIkHpIK2emOfrZ",
        "id": "1631",
        "name": "cable concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.",
            "Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.",
            "Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.",
            "Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/f5U9GekKKWLjf5",
        "id": "0152",
        "name": "cable concentration extension (on knee)",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench or chair with your knees bent and feet flat on the ground.",
            "Hold the cable handle with your right hand and place your elbow on the inside of your right knee.",
            "Extend your arm fully, keeping your elbow stationary and close to your knee.",
            "Pause for a moment at the top, then slowly lower your arm back to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/lmekoDoYKnygNe",
        "id": "0868",
        "name": "cable curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the cable attachment with an underhand grip, palms facing up.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and curl the cable attachment towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the cable attachment back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/vLPt4lQ2D9aOS3",
        "id": "1632",
        "name": "cable drag curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing a cable machine with your feet shoulder-width apart.",
            "Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/Bryhi8GJUEK5uF",
        "id": "0165",
        "name": "cable hammer curl (with rope)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand upright with your feet shoulder-width apart and a slight bend in your knees.",
            "Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the cable rope attachment back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ghO6l7R4I0ENgx",
        "id": "1722",
        "name": "cable high pulley overhead tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to a high pulley and stand facing away from the machine.",
            "Grasp the rope with both hands and extend your arms overhead.",
            "Keep your elbows close to your head and your upper arms stationary.",
            "Slowly lower the rope behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/FhGQMWOOAQoXQF",
        "id": "0173",
        "name": "cable incline triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Adjust the cable machine to a low pulley position.",
            "Attach a straight bar to the cable.",
            "Stand facing away from the machine with your feet shoulder-width apart.",
            "Grasp the bar with an overhand grip and extend your arms straight overhead.",
            "Lean forward slightly, keeping your back straight and core engaged.",
            "Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/iUS2KNa60Ldy1i",
        "id": "0860",
        "name": "cable kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand facing a cable machine with your feet shoulder-width apart.",
            "Hold the cable handle with your right hand and step back to create tension in the cable.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Keep your upper arm close to your body and your elbow bent at a 90-degree angle.",
            "Extend your forearm backward, straightening your arm fully.",
            "Pause for a moment, then slowly return to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/wlzcwSqPYHppJJ",
        "id": "0176",
        "name": "cable kneeling triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope handle to a high pulley and kneel down facing the cable machine.",
            "Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.",
            "Keep your elbows close to your head and your upper arms stationary throughout the exercise.",
            "Extend your forearms by contracting your triceps until your arms are fully extended.",
            "Pause for a moment, then slowly return to the starting position by bending your elbows.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/c1nziDUPjULnto",
        "id": "1634",
        "name": "cable lying bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a low pulley cable machine.",
            "Lie face up on a flat bench with your feet flat on the ground.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Extend your arms fully, keeping your elbows close to your sides.",
            "Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the bar back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/RlSAv563dUQMnc",
        "id": "0182",
        "name": "cable lying close-grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a low pulley cable machine.",
            "Lie face up on a flat bench with your feet flat on the ground.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Extend your arms fully, keeping your elbows close to your sides.",
            "Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Slowly lower the bar back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/411vBpcwX-crdt",
        "id": "0186",
        "name": "cable lying triceps extension v. 2",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope handle to a low pulley cable machine.",
            "Lie down on a flat bench facing up, with your head towards the cable machine.",
            "Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows.",
            "Pause for a moment at the bottom, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/aaZf949ZYEPMfe",
        "id": "0190",
        "name": "cable one arm curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the cable handle with an underhand grip, palm facing up.",
            "Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.",
            "Pause for a moment at the top, then slowly lower your forearm back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/funJe9FtQDi1NT",
        "id": "1633",
        "name": "cable one arm preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the cable machine so that the preacher curl pad is at chest height.",
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.",
            "Keep your back straight and your core engaged.",
            "Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Slowly lower the cable handle back to the starting position.",
            "Repeat for the desired number of repetitions.",
            "Switch arms and repeat the exercise."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/UeKk4gFlVGnml1",
        "id": "1635",
        "name": "cable one arm reverse preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the cable machine so that the pulley is at the lowest position.",
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad.",
            "Keep your back straight and your core engaged throughout the exercise.",
            "Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad.",
            "Pause for a moment at the top of the movement, squeezing your bicep.",
            "Slowly lower the cable handle back to the starting position.",
            "Repeat for the desired number of repetitions.",
            "Switch arms and repeat the exercise."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/peqwcF2dZITZdL",
        "id": "1723",
        "name": "cable one arm tricep pushdown",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing a cable machine with a straight bar attachment at chest height.",
            "Grasp the bar with an overhand grip and step back to create tension in the cable.",
            "Position your feet shoulder-width apart and slightly bend your knees.",
            "Keep your back straight and core engaged throughout the exercise.",
            "Start with your arm fully extended and perpendicular to the floor.",
            "Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.",
            "Pause for a moment, then inhale and slowly return to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/35GGoU9qj6VPAR",
        "id": "1636",
        "name": "cable overhead curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Attach a straight bar to a high pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.",
            "Pause for a moment at the bottom of the movement, squeezing your biceps.",
            "Inhale and slowly return the bar to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/C2xGfyj6sDEzYO",
        "id": "1637",
        "name": "cable overhead curl on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball and hold the cable handle with an underhand grip.",
            "Extend your arms fully overhead, keeping your elbows close to your ears.",
            "Slowly curl the cable down towards your forehead, keeping your upper arms stationary.",
            "Pause for a moment at the bottom of the movement, then slowly return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/eZN8MBgodSrlbz",
        "id": "0194",
        "name": "cable overhead triceps extension (rope attachment)",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to a cable machine at a high position.",
            "Stand facing away from the machine with your feet shoulder-width apart.",
            "Grasp the rope with both hands, palms facing each other, and bring your hands above your head.",
            "Keep your upper arms close to your head and your elbows pointing forward.",
            "Slowly lower the rope behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/PJ6auvE9Jtiht1",
        "id": "0195",
        "name": "cable preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the cable machine so that the preacher curl pad is at chest height.",
            "Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.",
            "Keep your back straight and your elbows tucked in at your sides.",
            "Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.",
            "Pause for a moment, then slowly lower the cable attachment back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/pQaYv80u3qkQCy",
        "id": "1638",
        "name": "cable pulldown bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to the cable machine at the highest setting.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.",
            "Pause for a moment at the bottom of the movement, squeezing your biceps.",
            "Inhale and slowly return the bar to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/vonh2ejIBn0iBn",
        "id": "0201",
        "name": "cable pushdown",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a high pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.",
            "Grasp the bar with an overhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and push the bar down until your elbows are fully extended.",
            "Pause for a moment, then inhale and slowly return the bar to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/VtHDfsDcWUSEyo",
        "id": "0200",
        "name": "cable pushdown (with rope attachment)",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a rope attachment to a high pulley on a cable machine.",
            "Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.",
            "Grasp the rope with an overhand grip, palms facing each other.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Exhale and push the rope downward by extending your elbows until your arms are fully extended.",
            "Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/WBd9XsBWuloZ77",
        "id": "0204",
        "name": "cable rear drive",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Attach a handle to a low pulley cable machine and stand facing away from the machine.",
            "Grasp the handle with an overhand grip and extend your arms straight out in front of you.",
            "Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement.",
            "Slowly return the handle to the starting position and repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/2CCP2tPf8jE51W",
        "id": "0206",
        "name": "cable reverse curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a low pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.",
            "Grasp the bar with an underhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Exhale and curl the bar up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the bar back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/N8fTkZAFR4ZCJK",
        "id": "2406",
        "name": "cable reverse grip triceps pushdown (sz-bar) (with arm blaster)",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to the cable machine at the highest setting.",
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Engage your triceps and slowly push the bar down until your arms are fully extended.",
            "Pause for a moment at the bottom, then slowly return the bar to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/WiG7DE90QzDXNN",
        "id": "1413",
        "name": "cable reverse one arm curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing a cable machine with your feet shoulder-width apart.",
            "Grasp the cable handle with an underhand grip, palm facing down.",
            "Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.",
            "Pause for a moment at the top, then slowly lower your forearm back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/1pK4oBz3A8e9wF",
        "id": "0209",
        "name": "cable reverse preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the cable machine so that the preacher curl pad is at chest height.",
            "Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended.",
            "Grab the cable handles with an underhand grip, shoulder-width apart.",
            "Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position, fully extending your elbows.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ollds29d0RLOpM",
        "id": "0207",
        "name": "cable reverse-grip pushdown",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a straight bar to a high pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.",
            "Pause for a moment, then slowly return the bar to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/-hhSw0EZvRWWxi",
        "id": "1639",
        "name": "cable rope hammer preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a rope attachment to a low pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the rope with a neutral grip (palms facing each other).",
            "Position your upper arms against the preacher bench pad, keeping your elbows slightly bent.",
            "Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the rope back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    }
,
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/cbEnf-qg7EAH0O",
        "id": "1724",
        "name": "cable rope high pulley overhead tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to a high pulley and adjust the weight accordingly.",
            "Stand facing away from the pulley machine with your feet shoulder-width apart.",
            "Grasp the rope with both hands, palms facing down, and bring your hands above your head.",
            "Keep your upper arms close to your head and perpendicular to the floor.",
            "Slowly lower the rope behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/VogREWK1-jN16k",
        "id": "1725",
        "name": "cable rope incline tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.",
            "Stand facing away from the pulley with your feet shoulder-width apart.",
            "Grasp the rope with an overhand grip and extend your arms straight overhead.",
            "Keep your elbows close to your head and your upper arms stationary throughout the exercise.",
            "Lower the rope behind your head by bending your elbows until your forearms touch your biceps.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/I4fh-BGKsmV3Gu",
        "id": "1726",
        "name": "cable rope lying on floor tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to a cable machine and set it to the lowest position.",
            "Lie on the floor facing up, with your head towards the cable machine.",
            "Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling.",
            "Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/uDPMGX1SoG39HJ",
        "id": "1640",
        "name": "cable rope one arm hammer preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a rope handle to a low pulley cable machine.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the rope handle with an underhand grip, palms facing up.",
            "Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.",
            "Keep your back straight and your core engaged throughout the exercise.",
            "Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.",
            "Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/3M7TypkLMZ5C40",
        "id": "1641",
        "name": "cable seated curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a cable machine with your feet flat on the ground and your back straight.",
            "Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/AhJgaKB1BgwepL",
        "id": "1642",
        "name": "cable seated one arm concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the floor and your back straight.",
            "Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.",
            "Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Slowly lower the cable handle back to the starting position while inhaling.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/Z81og5nmgUWqRa",
        "id": "1643",
        "name": "cable seated overhead curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench facing the cable machine with your feet flat on the ground.",
            "Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.",
            "Keep your upper arms stationary and your elbows close to your sides.",
            "Exhale and curl the cable attachment towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ltidRrJOoUu5Ky",
        "id": "1644",
        "name": "cable squatting curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a cable handle to the lowest setting on a cable machine.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.",
            "Lower your body into a squat position, keeping your back straight and knees behind your toes.",
            "As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.",
            "Pause for a moment at the top of the curl, squeezing your biceps.",
            "Slowly lower the cable handle back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/odXft6zZQ5R0FM",
        "id": "0229",
        "name": "cable standing inner curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand facing a cable machine with your feet shoulder-width apart.",
            "Grasp the cable handle with an underhand grip, palms facing up.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and curl the cable handle towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the cable handle back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ViEMNMnzKO8E7p",
        "id": "0231",
        "name": "cable standing one arm triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, facing the cable machine.",
            "Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.",
            "Keep your elbow stationary and close to your body.",
            "Slowly bend your elbow, lowering the cable handle towards the back of your head.",
            "Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/m1AtrTeawWhWYo",
        "id": "0232",
        "name": "cable standing pulldown (with rope)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Attach a rope to the cable machine at the highest setting.",
            "Stand facing the machine with your feet shoulder-width apart.",
            "Grasp the rope with an overhand grip, palms facing down.",
            "Keep your back straight and core engaged throughout the exercise.",
            "Pull the rope down towards your thighs, squeezing your biceps.",
            "Pause for a moment at the bottom, then slowly release the rope back up.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/0N3SJK0jyHkjd3",
        "id": "1727",
        "name": "cable standing reverse grip one arm overhead tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand facing away from the cable machine with your feet shoulder-width apart.",
            "Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.",
            "Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.",
            "Pause for a moment at the bottom, then extend your arm back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/zV0q-cezpeitKd",
        "id": "0241",
        "name": "cable triceps pushdown (v-bar)",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a v-bar attachment to the cable machine at the highest setting.",
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.",
            "Pause for a moment at the bottom of the movement, squeezing your triceps.",
            "Inhale as you slowly return the v-bar to the starting position, maintaining control.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/ZpbFUQYriL4XYq",
        "id": "2405",
        "name": "cable triceps pushdown (v-bar) (with arm blaster)",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Attach a v-bar attachment to the cable machine at the highest setting.",
            "Stand facing the cable machine with your feet shoulder-width apart.",
            "Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary throughout the exercise.",
            "Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.",
            "Pause for a moment at the bottom of the movement, squeezing your triceps.",
            "Inhale as you slowly return the v-bar to the starting position, maintaining control.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/9lJpTaV1p9lVD9",
        "id": "1645",
        "name": "cable two arm curl on incline bench",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an incline bench with your back against the pad and your feet flat on the ground.",
            "Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "cable",
        "gifUrl": "https://v2.exercisedb.io/image/jMprCB0jbWD6RA",
        "id": "1728",
        "name": "cable two arm tricep kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and knees slightly bent.",
            "Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle.",
            "Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended.",
            "Pause for a moment, then slowly return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/sxlmQooNnPfzZ7",
        "id": "0259",
        "name": "close-grip push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start in a high plank position with your hands placed close together, directly under your shoulders.",
            "Engage your core and lower your body towards the ground, keeping your elbows close to your sides.",
            "Push through your palms to extend your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/tQpjxWErzXPHxE",
        "id": "2398",
        "name": "close-grip push-up (on knees)",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.",
            "Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.",
            "Pause for a moment when your chest is just above the ground.",
            "Push through your palms to straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/UoZZlpQGZkQgvE",
        "id": "0283",
        "name": "diamond push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.",
            "Keep your body in a straight line from head to toe, engaging your core and glutes.",
            "Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/SU8p9GqXAkPpqH",
        "id": "0285",
        "name": "dumbbell alternate biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions, alternating arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/RWD1AYx1dIxtwp",
        "id": "2403",
        "name": "dumbbell alternate biceps curl (with arm blaster)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.",
            "Place the arm blaster on your upper arms, ensuring a secure fit.",
            "Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the movement with the opposite arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/TD27uHtQuXLvVy",
        "id": "1646",
        "name": "dumbbell alternate hammer preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.",
            "Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/mySqcBfrN7xFNc",
        "id": "1647",
        "name": "dumbbell alternate preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with a dumbbell in each hand, palms facing up.",
            "Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.",
            "Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.",
            "Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the movement with your left arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/BFMU2JBqC-olrZ",
        "id": "1648",
        "name": "dumbbell alternate seated hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.",
            "Keep your back straight and your elbows close to your torso.",
            "Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the movement with your left arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/-0j-mt7i63b2Nd",
        "id": "1649",
        "name": "dumbbell alternating bicep curl with leg raised on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.",
            "Place an exercise ball behind you and position one foot on top of it, keeping your balance.",
            "With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.",
            "Lower the dumbbell back down to the starting position and repeat with the other arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/G0SInCJkZ0ne9F",
        "id": "1650",
        "name": "dumbbell alternating seated bicep curl on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the curl with the other arm.",
            "Continue alternating curls for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/n8oKt8lQqCv3Dg",
        "id": "1651",
        "name": "dumbbell bicep curl lunge with bowling motion",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.",
            "Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.",
            "As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.",
            "At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.",
            "Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.",
            "Repeat the lunge and curl motion, this time rotating your torso to the left.",
            "Continue alternating sides for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/di19IJBh4OF4eb",
        "id": "1652",
        "name": "dumbbell bicep curl on exercise ball with leg raised",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.",
            "Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.",
            "Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.",
            "While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.",
            "Repeat for the desired number of repetitions, then switch legs and repeat."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/aN-0wysLrR-wid",
        "id": "1653",
        "name": "dumbbell bicep curl with stork stance",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.",
            "Extend one leg behind you, balancing on the toes of that foot.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions, then switch legs and repeat."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/qHyVeDRr83BS3b",
        "id": "0294",
        "name": "dumbbell biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ZO68sLo-jhEI5l",
        "id": "2401",
        "name": "dumbbell biceps curl (with arm blaster)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward.",
            "Keep your elbows close to your torso and your upper arms stationary.",
            "Exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rMYfyPYNZ0dfo8",
        "id": "1654",
        "name": "dumbbell biceps curl reverse",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rjoQfLz2kB9pXF",
        "id": "1655",
        "name": "dumbbell biceps curl squat",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.",
            "Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/gbGSIqVPY8Cy2b",
        "id": "1656",
        "name": "dumbbell biceps curl v sit on bosu ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle.",
            "Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/-RMvWuBKfdyh1k",
        "id": "1731",
        "name": "dumbbell close grip press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on a flat bench with a dumbbell in each hand, resting on your thighs.",
            "Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.",
            "Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.",
            "As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.",
            "As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells.",
            "After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/PEdEZp6rBxsmrB",
        "id": "0296",
        "name": "dumbbell close-grip press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on a flat bench with a dumbbell in each hand, resting on your thighs.",
            "Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.",
            "Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.",
            "As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.",
            "As you exhale, use your triceps to lift the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/sfORo524x6fD7p",
        "id": "0297",
        "name": "dumbbell concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.",
            "Fully extend your arm and hold the dumbbell with an underhand grip.",
            "Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/BLSzQE79pQ5czq",
        "id": "0298",
        "name": "dumbbell cross body hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your body.",
            "Keep your elbows close to your torso and your upper arms stationary.",
            "Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/f8Sw41OdcBPXDX",
        "id": "1657",
        "name": "dumbbell cross body hammer curl v. 2",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your body.",
            "Keep your elbows close to your torso and your upper arms stationary.",
            "Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/WNIm-KTEuCr5hr",
        "id": "1617",
        "name": "dumbbell decline one arm hammer press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie on a decline bench with a dumbbell in one hand, resting on your chest.",
            "Extend your arm straight up, keeping your elbow slightly bent.",
            "Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.",
            "Press the dumbbell back up to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/33-pZRmPFBkgOJ",
        "id": "0306",
        "name": "dumbbell decline triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.",
            "Extend your arms fully, keeping your elbows close to your head.",
            "Lower the dumbbells slowly behind your head, bending your elbows.",
            "Pause for a moment, then raise the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/WwOpzTsClfWwoI",
        "id": "1732",
        "name": "dumbbell forward lunge triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "core"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in each hand.",
            "Take a step forward with your right foot, lowering your body into a lunge position.",
            "Keep your back straight and your chest up.",
            "Extend your arms straight overhead, keeping your elbows close to your ears.",
            "Lower the dumbbells behind your head by bending your elbows.",
            "Pause for a moment, then straighten your arms to return to the starting position.",
            "Repeat the movement for the desired number of repetitions, then switch legs and repeat."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/tZwiNHR-ftWF0M",
        "id": "0313",
        "name": "dumbbell hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.",
            "This will be your starting position.",
            "Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Then, inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ucG3gL7KlDR8-U",
        "id": "1659",
        "name": "dumbbell hammer curl on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/pTDXx42vyqV6Xm",
        "id": "0312",
        "name": "dumbbell hammer curl v. 2",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.",
            "This will be your starting position.",
            "Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Then, inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/eA07IzJYiEsjX-",
        "id": "2402",
        "name": "dumbbell hammer curls (with arm blaster)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.",
            "This will be your starting position.",
            "Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Then, inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rZk7lF4VTZkqEe",
        "id": "1664",
        "name": "dumbbell high curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward.",
            "Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/V1-GIB6PvQzl2F",
        "id": "0315",
        "name": "dumbbell incline biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/IDM88RKvqaYe10",
        "id": "0318",
        "name": "dumbbell incline curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward.",
            "Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/JA6JDmF6Bg2lYA",
        "id": "0317",
        "name": "dumbbell incline curl v. 2",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/RUPGzoojEUKI9t",
        "id": "0320",
        "name": "dumbbell incline hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.",
            "Keep your back against the bench and your feet flat on the floor.",
            "While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/o5iCrHzIGUpeXw",
        "id": "1618",
        "name": "dumbbell incline hammer press on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball with a dumbbell in each hand, palms facing each other.",
            "Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.",
            "Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.",
            "Press the dumbbells up and slightly inward, keeping your palms facing each other.",
            "Extend your arms fully, squeezing your triceps at the top of the movement.",
            "Slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/cG7up3o67Eefun",
        "id": "0322",
        "name": "dumbbell incline inner biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, palms facing each other.",
            "Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/c2YcdZmF0RI1OO",
        "id": "1619",
        "name": "dumbbell incline one arm hammer press",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in one hand, resting on your thigh.",
            "Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.",
            "Rotate your wrist so that your palm is facing inward, towards your body.",
            "Press the dumbbell up and away from your body, extending your arm fully.",
            "Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/5VslOxMojzEroT",
        "id": "1620",
        "name": "dumbbell incline one arm hammer press on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest"
        ],
        "instructions": [
            "Sit on an exercise ball with a dumbbell in one hand.",
            "Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.",
            "Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.",
            "Press the dumbbell up towards the ceiling, straightening your arm.",
            "Lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/fut323WmDc1GJI",
        "id": "0330",
        "name": "dumbbell incline triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, palms facing inwards.",
            "Extend your arms fully overhead, keeping your elbows close to your head.",
            "Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.",
            "Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/j7ZsIxr6ySlwfI",
        "id": "1733",
        "name": "dumbbell incline two arm extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on an incline bench with a dumbbell in each hand, resting on your thighs.",
            "Slowly lie back on the bench, keeping the dumbbells close to your chest.",
            "Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.",
            "Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/BvkHhxY-el8oNx",
        "id": "0333",
        "name": "dumbbell kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle.",
            "Extend your arms straight back, squeezing your triceps at the top of the movement.",
            "Pause for a moment, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/VQamo6JQmQPmQE",
        "id": "1734",
        "name": "dumbbell kickbacks on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle.",
            "Extend your arms straight back, squeezing your triceps at the top of the movement.",
            "Pause for a moment, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/6gBUJmYLalJxD4",
        "id": "1660",
        "name": "dumbbell kneeling bicep curl exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Kneel on the floor with an exercise ball in front of you.",
            "Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up.",
            "Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/MJvrH6aaMYi-F7",
        "id": "1658",
        "name": "dumbbell lunge with bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "quadriceps",
            "hamstrings"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.",
            "Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.",
            "As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.",
            "Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.",
            "Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.",
            "Continue alternating sides for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/yDdxGE82faIxM0",
        "id": "0337",
        "name": "dumbbell lying extension (across face)",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.",
            "Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.",
            "Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/YZ6aXBMkcmwWW-",
        "id": "1729",
        "name": "dumbbell lying alternate extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in each hand, palms facing each other.",
            "Extend your arms straight up over your chest, keeping a slight bend in your elbows.",
            "Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.",
            "Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.",
            "Repeat with the other arm, alternating sides for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/1QUSsjOc3ZKAG5",
        "id": "0338",
        "name": "dumbbell lying elbow press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.",
            "Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.",
            "Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/PC-ZQxx9eL5Aps",
        "id": "0344",
        "name": "dumbbell lying one arm pronated triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your back and head supported, and your feet flat on the ground.",
            "Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.",
            "Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.",
            "Pause for a moment at the bottom, then extend your arm back up to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rbJAMk1yGuCn8d",
        "id": "0346",
        "name": "dumbbell lying one arm supinated triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie flat on a bench with your back and head supported, and your feet flat on the ground.",
            "Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.",
            "Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.",
            "Pause for a moment at the bottom, then extend your arm back up to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/KLj8a33ewC-ndY",
        "id": "1735",
        "name": "dumbbell lying single extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.",
            "Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.",
            "Pause briefly at the bottom of the movement, then extend your arm back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ehkO59NN4QfSxM",
        "id": "1661",
        "name": "dumbbell lying supine biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie flat on a bench with your back and head supported, and your feet flat on the ground.",
            "Hold a dumbbell in each hand with your palms facing up and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/quXpTL4edEUKGC",
        "id": "0350",
        "name": "dumbbell lying supine curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/CwFLcS8CwG3JvB",
        "id": "0351",
        "name": "dumbbell lying triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in each hand, palms facing each other.",
            "Extend your arms straight up over your chest, keeping your elbows close to your body.",
            "Lower the dumbbells down towards your forehead, bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/1R69poXcMcmlRE",
        "id": "1662",
        "name": "dumbbell lying wide curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/yq7RU5CfbWvWph",
        "id": "0352",
        "name": "dumbbell neutral grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.",
            "Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.",
            "Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/TCcpZjPmVnKxsm",
        "id": "0353",
        "name": "dumbbell one arm concentration curl (on stability ball)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.",
            "Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.",
            "Rest your elbow on the inside of your thigh, just above the knee.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.",
            "Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms and repeat."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rAcZ9mm55gzYbF",
        "id": "1736",
        "name": "dumbbell one arm french press on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle.",
            "Extend your arm straight up towards the ceiling, keeping your elbow stationary.",
            "Slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/61ngyqwyyRRDdS",
        "id": "1663",
        "name": "dumbbell one arm hammer preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.",
            "Hold the dumbbell with a neutral grip (palms facing your body).",
            "Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/SCDv3mmZea8p85",
        "id": "1621",
        "name": "dumbbell one arm hammer press on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.",
            "Place your other hand on your hip for stability.",
            "Press the dumbbell upwards, extending your arm fully.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/dh6cZYPfwJO5t6",
        "id": "0354",
        "name": "dumbbell one arm kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Bring your right elbow up to your side, keeping it bent at a 90-degree angle.",
            "Extend your right arm straight back, squeezing your triceps at the top of the movement.",
            "Slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/tz32VMZD9zn9Lk",
        "id": "1665",
        "name": "dumbbell one arm prone curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie face down on a flat bench with a dumbbell in one hand, palm facing down.",
            "Extend your arm fully, letting it hang straight down towards the floor.",
            "Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/yMjXjWmTEDo65w",
        "id": "1666",
        "name": "dumbbell one arm prone hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended.",
            "Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/uw-Hh2xv5MO22w",
        "id": "1414",
        "name": "dumbbell one arm reverse preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.",
            "Lower the dumbbell slowly until your arm is fully extended.",
            "Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.",
            "Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    }
,
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/aCDdUQYTnfOEgP",
        "id": "1667",
        "name": "dumbbell one arm reverse spider curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.",
            "Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/85jXz4bMO5htmC",
        "id": "1668",
        "name": "dumbbell one arm seated bicep curl on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand with your palm facing up and your arm fully extended.",
            "Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/B3XUtEU241U9jG",
        "id": "1669",
        "name": "dumbbell one arm seated hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell in one hand with a neutral grip (palms facing each other).",
            "Rest your elbow on the inside of your thigh, just above the knee.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ZCvQPJoAzRhlVJ",
        "id": "1670",
        "name": "dumbbell one arm standing curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.",
            "Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/KFwKK4aqYXkeDW",
        "id": "1671",
        "name": "dumbbell one arm standing hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and your upper arms stationary.",
            "Exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ogXFGfynHaA3-u",
        "id": "0362",
        "name": "dumbbell one arm triceps extension (on bench)",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell in one hand and place your other hand on the bench for support.",
            "Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.",
            "Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.",
            "Extend your arm back up to the starting position, fully straightening your elbow.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/vqf04jrBxOsmix",
        "id": "1672",
        "name": "dumbbell one arm zottman preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.",
            "Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.",
            "Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.",
            "At the top of the curl, rotate your wrist so that your palm faces up.",
            "Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/eIpg8xK3c1SqIv",
        "id": "0365",
        "name": "dumbbell over bench neutral wrist curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.",
            "Rest your forearms on the bench, allowing your wrists to hang off the edge.",
            "Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/5EHJXIePXMtPIk",
        "id": "0366",
        "name": "dumbbell over bench one arm neutral wrist curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up.",
            "Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/6PuCXBy7ZJP4l9",
        "id": "1623",
        "name": "dumbbell palms in incline bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Set up an incline bench at a 45-degree angle.",
            "Sit on the bench with your back against the backrest and feet flat on the ground.",
            "Hold a dumbbell in each hand with an overhand grip, palms facing inwards.",
            "Extend your arms straight up above your chest, keeping a slight bend in your elbows.",
            "Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.",
            "Pause for a moment at the bottom, then press the dumbbells back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/XrLbXovtrDpEFF",
        "id": "0370",
        "name": "dumbbell peacher hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.",
            "This will be your starting position.",
            "Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Then, inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/sioGJAoPRMmzpW",
        "id": "0372",
        "name": "dumbbell preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.",
            "Hold a dumbbell in each hand with your palms facing up and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/5xOHAtWjxehcug",
        "id": "1673",
        "name": "dumbbell preacher curl over exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/lY3W5y086xaoCW",
        "id": "0373",
        "name": "dumbbell pronate-grip triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench or chair with your back straight and feet flat on the ground.",
            "Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.",
            "Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/i-k3vQfzL1bAjB",
        "id": "0374",
        "name": "dumbbell prone incline curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the bench to a 45-degree incline.",
            "Lie face down on the bench with your chest and stomach resting against it.",
            "Hold a dumbbell in each hand with your palms facing down and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/5Dx3Wdc2fTF-TI",
        "id": "1674",
        "name": "dumbbell prone incline hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the bench to a 45-degree incline.",
            "Lie face down on the bench with a dumbbell in each hand, palms facing each other.",
            "Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/yKl70ZmT2R8ilM",
        "id": "0382",
        "name": "dumbbell revers grip biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/XAVRjv6t8bza5O",
        "id": "0384",
        "name": "dumbbell reverse preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.",
            "Hold a dumbbell in each hand with an underhand grip, palms facing up.",
            "Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.",
            "Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Gv4P-xYQg-YIZz",
        "id": "1675",
        "name": "dumbbell reverse spider curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/KAN2Oe4G5yqtU5",
        "id": "1676",
        "name": "dumbbell seated alternate hammer curl on exercise ball",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the movement with the opposite arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Uac6w2cQfDfPoI",
        "id": "0389",
        "name": "dumbbell seated bench extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell with both hands and extend your arms straight up above your head.",
            "Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.",
            "Pause for a moment, then raise the dumbbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/pR71ydRU0Qjh8s",
        "id": "1730",
        "name": "dumbbell seated bent over alternate kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Sit on a bench with a dumbbell in each hand, palms facing inwards.",
            "Bend forward at the waist, keeping your back straight and parallel to the ground.",
            "Extend one arm straight back, keeping it close to your body, until your arm is fully extended.",
            "Pause for a moment, then slowly lower the dumbbell back to the starting position.",
            "Repeat with the other arm.",
            "Continue alternating arms for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/nsfgnCZzU4Hb5h",
        "id": "1737",
        "name": "dumbbell seated bent over triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.",
            "Bend forward at the waist, keeping your back straight and your head up.",
            "Extend your arms straight back, keeping your elbows close to your head.",
            "Pause for a moment, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rYbEIWowo2vFxn",
        "id": "1677",
        "name": "dumbbell seated bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.",
            "Keep your back straight and your elbows close to your torso.",
            "Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/V1zz2vIclsIe1c",
        "id": "0390",
        "name": "dumbbell seated biceps curl (on stability ball)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a stability ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/NsoGrGYz79HIqh",
        "id": "3547",
        "name": "dumbbell seated biceps curl to shoulder press",
        "target": "biceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell in each hand with your palms facing forward and arms fully extended.",
            "Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.",
            "Once your forearms are vertical, rotate your wrists so that your palms are facing forward.",
            "Press the dumbbells overhead until your arms are fully extended.",
            "Lower the dumbbells back down to the starting position by reversing the movement.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Mt5RcokSdWClcA",
        "id": "0391",
        "name": "dumbbell seated curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward.",
            "Keep your back straight and your elbows close to your torso.",
            "Exhale and curl the dumbbells up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/sV45a0j9PERfat",
        "id": "1678",
        "name": "dumbbell seated hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/YD-6o65pvxVjsF",
        "id": "0393",
        "name": "dumbbell seated inner biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.",
            "Rest your upper arms on your thighs, allowing the dumbbells to hang down.",
            "Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/NsUAHE9Ndwa5JS",
        "id": "0394",
        "name": "dumbbell seated kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.",
            "Bend your knees slightly and lean forward from your hips, keeping your back straight.",
            "Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.",
            "Extend your arms straight back, squeezing your triceps at the top of the movement.",
            "Pause for a moment, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/-LknelADE6cJ2B",
        "id": "0397",
        "name": "dumbbell seated neutral wrist curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other.",
            "Rest your forearms on your thighs, allowing the dumbbells to hang down.",
            "Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders.",
            "Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/f5so9mV2ylv3Jc",
        "id": "1679",
        "name": "dumbbell seated one arm bicep curl on exercise ball with leg raised",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand with your palm facing up and your arm fully extended.",
            "Place your other hand on your hip for stability.",
            "Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.",
            "Pause for a moment at the top of the movement, squeezing your bicep.",
            "Slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions.",
            "Switch arms and repeat the exercise."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/8SUjtkoZEn75SO",
        "id": "0398",
        "name": "dumbbell seated one arm kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand.",
            "Bend your torso forward at the waist, keeping your back straight and parallel to the ground.",
            "Extend your arm straight back, keeping your elbow close to your body.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/-Tx-WH2UMd01Jb",
        "id": "0402",
        "name": "dumbbell seated preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher curl bench with your feet flat on the floor.",
            "Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/k2pwbNVWK2y-z0",
        "id": "0403",
        "name": "dumbbell seated revers grip concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.",
            "Rest your elbow on the inside of your thigh, just above the knee.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Q-oH4XHc158HE2",
        "id": "1738",
        "name": "dumbbell seated reverse grip one arm overhead tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell with an underhand grip and extend your arm straight up overhead.",
            "Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.",
            "Pause for a moment, then extend your arm back up to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/BQxo7IRfLe97tJ",
        "id": "2188",
        "name": "dumbbell seated triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell with both hands and extend your arms straight up overhead.",
            "Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.",
            "Pause for a moment, then straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/8aL9tHyPd4RfWx",
        "id": "3560",
        "name": "dumbbell standing alternate hammer curl and press",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your body.",
            "Keep your elbows close to your torso and your back straight.",
            "Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the curl with your left hand.",
            "After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.",
            "Extend your arm fully and hold for a moment at the top.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat the press with your left hand.",
            "Continue alternating between curls and presses for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/QwqqDNtgRmP6Zd",
        "id": "1739",
        "name": "dumbbell standing alternating tricep kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in each hand.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Extend your arms straight back, keeping your elbows close to your body.",
            "Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.",
            "Repeat with the other arm, alternating sides with each repetition."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/UcONSXuMVIwBUJ",
        "id": "1740",
        "name": "dumbbell standing bent over one arm triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in one hand.",
            "Bend forward at the waist, keeping your back straight and parallel to the ground.",
            "Extend your arm straight back, keeping your elbow close to your body.",
            "Slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/n3NEIbDau500SI",
        "id": "1741",
        "name": "dumbbell standing bent over two arm triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "back"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand.",
            "Bend forward at the waist, keeping your back straight and your knees slightly bent.",
            "Extend your arms straight back, keeping your elbows close to your body.",
            "Slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/noJPQBQ91flQyu",
        "id": "0416",
        "name": "dumbbell standing biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/rnZvCVkCjG1vGA",
        "id": "0418",
        "name": "dumbbell standing concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.",
            "Place your opposite hand on your thigh for support.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/bwOFwuFgHOMUng",
        "id": "2321",
        "name": "dumbbell standing inner biceps curl v. 2",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your torso.",
            "Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.",
            "While holding your upper arms stationary, curl the weights while contracting your biceps.",
            "Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Slowly begin to bring the dumbbells back to the starting position as your breathe in.",
            "Repeat for the recommended amount of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/E4WVtGYd2Y7vKc",
        "id": "0420",
        "name": "dumbbell standing kickback",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Extend your arms straight back, squeezing your triceps at the top of the movement.",
            "Pause for a moment, then slowly lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/mBfjg9S7PMGWHs",
        "id": "0421",
        "name": "dumbbell standing one arm concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.",
            "Place your free hand on your thigh for support.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.",
            "Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Zq5qQEAjPn7RZ2",
        "id": "0422",
        "name": "dumbbell standing one arm curl (over incline bench)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.",
            "Place your other hand on an incline bench for support.",
            "Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.",
            "Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/l31YBsRYCxgZFn",
        "id": "1680",
        "name": "dumbbell standing one arm curl over incline bench",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in one hand.",
            "Place your other hand on an incline bench for support.",
            "Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch arms."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/tr21n4eSK5h51t",
        "id": "0423",
        "name": "dumbbell standing one arm extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a dumbbell in one hand.",
            "Raise the dumbbell overhead, fully extending your arm.",
            "Keep your upper arm close to your head and perpendicular to the ground.",
            "Slowly lower the dumbbell behind your head, bending your elbow.",
            "Pause for a moment, then raise the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/ODNJApVQmGGW4l",
        "id": "0425",
        "name": "dumbbell standing one arm reverse curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.",
            "Keep your arm fully extended and close to your body, with your palm facing down.",
            "Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.",
            "Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.",
            "Repeat for the desired number of repetitions, then switch to the other arm."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/F3y2LV7fxUfZcJ",
        "id": "0428",
        "name": "dumbbell standing preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.",
            "Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/zFOFf9OOio51CE",
        "id": "0429",
        "name": "dumbbell standing reverse curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the dumbbells back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/hfsEgOLhJRbWZB",
        "id": "0430",
        "name": "dumbbell standing triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in one hand.",
            "Raise the dumbbell overhead, keeping your arm straight.",
            "Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary.",
            "Extend your arm back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/WzfyX3cQg7hswm",
        "id": "2293",
        "name": "dumbbell standing zottman preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward.",
            "Place your upper arms against the preacher bench and keep your elbows slightly bent.",
            "Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.",
            "At the top of the movement, rotate your wrists so that your palms are facing downward.",
            "Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/U6sOjsT-ovqRFj",
        "id": "1684",
        "name": "dumbbell step up single leg balance with bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "quadriceps",
            "glutes",
            "hamstrings"
        ],
        "instructions": [
            "Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.",
            "Place your right foot on the step, ensuring your entire foot is in contact with the surface.",
            "Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.",
            "At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.",
            "Lower the dumbbells back down and simultaneously lower your left foot back to the ground.",
            "Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.",
            "Continue alternating sides for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/dTC41bd1P829jO",
        "id": "0436",
        "name": "dumbbell tate press",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a flat bench with a dumbbell in each hand, palms facing each other.",
            "Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.",
            "Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.",
            "Rotate your wrists back to the starting position and repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/gqQp3PU-wCUQnu",
        "id": "1742",
        "name": "dumbbell tricep kickback with stork stance",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight.",
            "Bring your right elbow up to your side, keeping it bent at a 90-degree angle.",
            "Extend your right arm straight back, squeezing your triceps.",
            "Pause for a moment, then slowly lower the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/Hw1anXa3M7PbSN",
        "id": "1743",
        "name": "dumbbell twisting bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Hold a dumbbell in each hand with an overhand grip, palms facing away from you.",
            "Extend your arms straight up over your chest, keeping a slight bend in your elbows.",
            "Lower the dumbbells down towards your chest, keeping your elbows close to your body.",
            "As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.",
            "Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.",
            "As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/kcrSPFJWDwULVC",
        "id": "5201",
        "name": "dumbbell waiter biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing forward.",
            "Keep your upper arms close to your body and your elbows tucked in.",
            "Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.",
            "Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/jvZFivocjWOXA2",
        "id": "0439",
        "name": "dumbbell zottman curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with a dumbbell in each hand, palms facing your body.",
            "Keep your elbows close to your torso and rotate your palms to face forward.",
            "Curl the dumbbells up to your shoulders while keeping your upper arms stationary.",
            "At the top of the movement, rotate your wrists so that your palms are facing away from your body.",
            "Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/RK8dcjbV8u7nX3",
        "id": "2294",
        "name": "dumbbell zottman preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad.",
            "Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up.",
            "At the top of the curl, rotate your wrists so that your palms are facing down.",
            "Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/UitlUWcUTOQIZm",
        "id": "2189",
        "name": "dumbbells seated triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold a dumbbell in both hands with an overhand grip, and raise it above your head.",
            "Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.",
            "Extend your arms and raise the dumbbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/2pQ0eY1UT1IUkN",
        "id": "3287",
        "name": "elbow dips",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.",
            "Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench.",
            "Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "stability ball",
        "gifUrl": "https://v2.exercisedb.io/image/TTFo6HlNK6lb1F",
        "id": "1744",
        "name": "exercise ball dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.",
            "Place your hands on the ball beside your hips, fingers pointing forward.",
            "Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.",
            "Lower your body back down by bending your elbows, keeping them close to your sides.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "stability ball",
        "gifUrl": "https://v2.exercisedb.io/image/rzZbuT10YfPxSR",
        "id": "1745",
        "name": "exercise ball seated triceps stretch",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a stability ball with your feet flat on the ground and your back straight.",
            "Hold a dumbbell in one hand and extend your arm straight up above your head.",
            "Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear.",
            "Hold the stretch for a few seconds, then return to the starting position.",
            "Repeat with the other arm."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/TZM5vSJcdOV-Nf",
        "id": "1746",
        "name": "exercise ball supine triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.",
            "Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.",
            "Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.",
            "Pause for a moment, then raise the dumbbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/Wq70BWz670m4Is",
        "id": "1747",
        "name": "ez bar french press on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on an exercise ball and hold an EZ barbell with an overhand grip.",
            "Extend your arms straight up, keeping your elbows close to your head.",
            "Slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/q8-NHfzpr0JxFu",
        "id": "1748",
        "name": "ez bar lying close grip triceps extension behind head",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.",
            "Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.",
            "Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/by341A6HDYhRCY",
        "id": "1682",
        "name": "ez bar seated close grip concentration curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.",
            "Rest your elbow on the inside of your thigh, just above the knee.",
            "Curl the barbell up towards your shoulder while keeping your upper arm stationary.",
            "Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/dYBydRc1RTqB1Y",
        "id": "1749",
        "name": "ez bar standing french press",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.",
            "Raise the barbell above your head, fully extending your arms.",
            "Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/HZj58aHpIwNffe",
        "id": "1627",
        "name": "ez barbell close grip preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.",
            "Rest your triceps on the pad and fully extend your arms, keeping your back straight.",
            "Slowly curl the barbell towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Lower the barbell back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/nyH5Q5XfNQeGUd",
        "id": "0446",
        "name": "ez barbell close-grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.",
            "Keep your elbows close to your torso and your upper arms stationary throughout the movement.",
            "Curl the barbell up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/6rlYQ1Dl3ZOMCY",
        "id": "0447",
        "name": "ez barbell curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.",
            "Keep your elbows close to your torso and your upper arms stationary throughout the movement.",
            "Exhale as you curl the barbell up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/NMzeBw0QJnfh5i",
        "id": "0448",
        "name": "ez barbell decline close grip face press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie on a decline bench with your head lower than your feet.",
            "Grasp the ez barbell with a close grip, palms facing each other.",
            "Extend your arms straight up above your chest, keeping your elbows close to your body.",
            "Lower the barbell towards your forehead by bending your elbows.",
            "Pause for a moment, then press the barbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/8qjdiCvXuBcFwr",
        "id": "2186",
        "name": "ez barbell decline triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Lie on a decline bench with your head lower than your feet and your feet secured.",
            "Hold the ez barbell with an overhand grip, hands shoulder-width apart.",
            "Extend your arms fully, keeping your elbows close to your head.",
            "Lower the barbell slowly towards your forehead, bending your elbows.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/k46J9j13Qeq8va",
        "id": "0449",
        "name": "ez barbell incline triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Set up an incline bench at a 45-degree angle.",
            "Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.",
            "Extend your arms fully overhead, keeping your elbows close to your head.",
            "Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/3MVHjk674vTC5C",
        "id": "0450",
        "name": "ez barbell jm bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.",
            "Lower the barbell to your chest, keeping your elbows tucked in close to your body.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/rt6VMdbPpJOmKQ",
        "id": "0451",
        "name": "ez barbell reverse grip curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip.",
            "Keep your elbows close to your torso and your upper arms stationary throughout the exercise.",
            "Curl the barbell upwards by contracting your biceps, while exhaling.",
            "Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Slowly begin to bring the barbell back to the starting position as you inhale.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/aRnpdtzCk6vEeI",
        "id": "0452",
        "name": "ez barbell reverse grip preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a preacher bench with your chest against the pad and your feet flat on the floor.",
            "Grasp the ez barbell with an underhand grip, hands shoulder-width apart.",
            "Rest your upper arms on the pad, allowing your forearms to hang down.",
            "Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.",
            "Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/5Kq84T5eSHXUOx",
        "id": "1458",
        "name": "ez barbell seated curls",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a bench with your feet flat on the ground and your back straight.",
            "Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.",
            "Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.",
            "Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the ez barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    }
,
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/35GoNSpab2fSBG",
        "id": "0453",
        "name": "ez barbell seated triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your back straight and feet flat on the ground.",
            "Hold the ez barbell with an overhand grip, hands shoulder-width apart.",
            "Raise the barbell overhead, fully extending your arms.",
            "Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then raise the barbell back to the starting position by extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/gFyGOzvFnbBa42",
        "id": "0454",
        "name": "ez barbell spider curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.",
            "Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.",
            "Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/NTqNBckXovzV6j",
        "id": "1628",
        "name": "ez barbell spider curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.",
            "Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.",
            "Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/QwxziUG3PaHFM3",
        "id": "2404",
        "name": "ez-bar biceps curl (with arm blaster)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.",
            "Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.",
            "Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the barbell back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/DDQriQbPklDsjH",
        "id": "2432",
        "name": "ez-bar close-grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.",
            "Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.",
            "Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.",
            "Slowly lower the barbell towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell touches your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "ez barbell",
        "gifUrl": "https://v2.exercisedb.io/image/QjQZFuICcZJ2fP",
        "id": "2741",
        "name": "ez-barbell standing wide grip biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.",
            "Keep your elbows close to your torso and your upper arms stationary throughout the movement.",
            "Curl the barbell up towards your shoulders by contracting your biceps.",
            "Pause for a moment at the top, then slowly lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/xoDdyHuCs0jchM",
        "id": "3302",
        "name": "handstand",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "core"
        ],
        "instructions": [
            "Find an open space with enough room to perform a handstand.",
            "Place your hands on the ground shoulder-width apart, fingers pointing forward.",
            "Kick your legs up towards the wall, using your core and shoulders to maintain balance.",
            "Once in a handstand position, engage your triceps to support your body weight.",
            "Hold the handstand for as long as you can maintain balance.",
            "To come down, slowly lower your legs back to the ground.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/Eesz-uJ-vwGtzr",
        "id": "0471",
        "name": "handstand push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest",
            "core"
        ],
        "instructions": [
            "Find a wall and face away from it, standing a few feet away.",
            "Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.",
            "Bend your elbows and lower your head towards the ground, keeping your body in a straight line.",
            "Push through your hands and extend your arms to return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/Jz-AauzOFbFZ2o",
        "id": "3289",
        "name": "impossible dips",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.",
            "Bend your knees and cross your ankles.",
            "Lower your body by bending your elbows until your upper arms are parallel to the ground.",
            "Pause for a moment, then push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/FUj5Pncit872lt",
        "id": "0490",
        "name": "incline close-grip push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.",
            "Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.",
            "Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "kettlebell",
        "gifUrl": "https://v2.exercisedb.io/image/f0qgmd8-hRCWzB",
        "id": "0525",
        "name": "kettlebell bottoms up clean from the hang position",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.",
            "Allow the kettlebell to hang down between your legs, with your arm fully extended.",
            "In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.",
            "As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.",
            "Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.",
            "Lower the kettlebell back down to the starting position by reversing the movement.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "kettlebell",
        "gifUrl": "https://v2.exercisedb.io/image/WoyGAkk0sxg3uM",
        "id": "0526",
        "name": "kettlebell double alternating hang clean",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms",
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.",
            "Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.",
            "Allow the kettlebells to hang straight down in front of your body.",
            "In one fluid motion, explosively extend your hips and knees while shrugging your shoulders.",
            "As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides.",
            "Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward.",
            "Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/5M8jNgOmJM6SwU",
        "id": "0575",
        "name": "lever bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the machine with your back against the pad.",
            "Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides.",
            "Exhale and curl the handles upward, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/lvOJGft7YQr0gf",
        "id": "1615",
        "name": "lever hammer grip preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the leverage machine.",
            "Place your upper arms on the preacher pad, ensuring your chest is pressed against it.",
            "Grasp the handles with a hammer grip (palms facing each other).",
            "Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/yDSMoZIhoZzWAr",
        "id": "0591",
        "name": "lever overhand triceps dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Adjust the machine to the appropriate height and secure your body in position.",
            "Grasp the handles with an overhand grip and position your body so that your arms are fully extended.",
            "Lower your body by bending your elbows, keeping your upper arms close to your sides.",
            "Continue lowering until your upper arms are parallel to the floor.",
            "Pause for a moment, then push yourself back up to the starting position by extending your elbows.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/oLlZxqZMo6J0rl",
        "id": "0592",
        "name": "lever preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the leverage machine.",
            "Place your upper arms on the pad and grip the handles with an underhand grip.",
            "Keep your back straight and your elbows positioned on the pad.",
            "Exhale and curl your forearms towards your upper arms, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/nH2qRVC4R3I3TQ",
        "id": "1614",
        "name": "lever preacher curl v. 2",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the machine with your upper arms resting on the pad and your chest against the support.",
            "Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.",
            "Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale as you slowly lower the handles back to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/9pjBrTsntXt1tr",
        "id": "1616",
        "name": "lever reverse grip preacher curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the leverage machine.",
            "Grasp the handles with an underhand grip, palms facing up.",
            "Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.",
            "Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the handles back to the starting position, fully extending your elbows.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/9yD8J9Qxz5BxNl",
        "id": "1451",
        "name": "lever seated dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle.",
            "Grasp the handles of the leverage machine with your palms facing down and your arms fully extended.",
            "Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.",
            "Pause for a moment, then push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "leverage machine",
        "gifUrl": "https://v2.exercisedb.io/image/1QNrKWTGAb0SpK",
        "id": "0607",
        "name": "lever triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the machine with your back against the pad.",
            "Grasp the handles with an overhand grip and fully extend your arms in front of you.",
            "Keeping your upper arms stationary, slowly lower the handles towards your forehead by bending your elbows.",
            "Pause for a moment at the bottom, then push the handles back up to the starting position by extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "medicine ball",
        "gifUrl": "https://v2.exercisedb.io/image/YO1WzhGrGFfPdZ",
        "id": "1701",
        "name": "medicine ball close grip push up",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start in a high plank position with your hands on the medicine ball, shoulder-width apart.",
            "Lower your body towards the ground by bending your elbows, keeping them close to your sides.",
            "Push back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "medicine ball",
        "gifUrl": "https://v2.exercisedb.io/image/kXwgQ7uqhKFqMk",
        "id": "1750",
        "name": "medicine ball supine chest throw",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Lie flat on your back on a bench with your knees bent and feet flat on the ground.",
            "Hold the medicine ball with both hands, extending your arms straight up above your chest.",
            "Lower the medicine ball towards your chest, keeping your elbows close to your body.",
            "Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.",
            "Catch the medicine ball and repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "stability ball",
        "gifUrl": "https://v2.exercisedb.io/image/dCSDmDT2JLgjla",
        "id": "2328",
        "name": "narrow push-up on exercise ball",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.",
            "Engage your core and keep your body in a straight line from head to toe.",
            "Lower your chest towards the ball by bending your elbows, keeping them close to your body.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "olympic barbell",
        "gifUrl": "https://v2.exercisedb.io/image/olSY7kpklbF-4n",
        "id": "0636",
        "name": "olympic barbell hammer curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.",
            "Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.",
            "Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.",
            "Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.",
            "Hold the contracted position for a brief pause as you squeeze your biceps.",
            "Inhale and slowly begin to lower the barbell back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "olympic barbell",
        "gifUrl": "https://v2.exercisedb.io/image/ExOvWywl0XUY50",
        "id": "0637",
        "name": "olympic barbell triceps extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip.",
            "Raise the barbell above your head, fully extending your arms.",
            "Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.",
            "Pause for a moment, then extend your arms back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/relmTrNndiLt0N",
        "id": "0639",
        "name": "one arm dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Stand facing away from a bench or chair, with your feet shoulder-width apart.",
            "Place one hand on the bench or chair behind you, fingers pointing towards your body.",
            "Extend your legs out in front of you, keeping your heels on the ground.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.",
            "Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions, then switch sides and repeat with the other arm."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/OEWQGElW4wBnb8",
        "id": "0643",
        "name": "overhead triceps stretch",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand or sit upright with your feet shoulder-width apart.",
            "Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade.",
            "With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps.",
            "Hold the stretch for 15-30 seconds, then release.",
            "Repeat on the other side."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "dumbbell",
        "gifUrl": "https://v2.exercisedb.io/image/svAqCx8FOsgfLq",
        "id": "0660",
        "name": "push-up close-grip off dumbbell",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start in a push-up position with your hands placed close together, directly under your shoulders.",
            "Hold a dumbbell in each hand, resting them on the ground.",
            "Lower your body towards the ground by bending your elbows, keeping them close to your sides.",
            "Push through your palms to extend your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/DBlSKzeWHoXUhL",
        "id": "1467",
        "name": "push-up on lower arms",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start in a plank position with your forearms on the ground and elbows directly below your shoulders.",
            "Engage your core and keep your body in a straight line from head to toe.",
            "Lower your chest towards the ground by bending your elbows, keeping them close to your body.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "resistance band",
        "gifUrl": "https://v2.exercisedb.io/image/pDNO5aMcb-wUbR",
        "id": "3123",
        "name": "resistance band seated biceps curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a chair or bench with your back straight and feet flat on the ground.",
            "Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.",
            "Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the resistance band back to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/DzxJl4phtuthE3",
        "id": "0672",
        "name": "reverse dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Position yourself between two parallel bars with your arms fully extended and your body straight.",
            "Lower your body by bending your elbows until your upper arms are parallel to the ground.",
            "Pause for a moment, then push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/La1SugShhDUodT",
        "id": "0677",
        "name": "ring dips",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Start by hanging from the rings with your arms fully extended and your body straight.",
            "Lower your body by bending your elbows until your shoulders are below your elbows.",
            "Push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/yY2RYfZRkX1Wb8",
        "id": "0717",
        "name": "side push-up",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "chest",
            "core"
        ],
        "instructions": [
            "Start by lying on your side with your legs extended and stacked on top of each other.",
            "Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.",
            "Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.",
            "Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.",
            "Lower your body back down to the starting position with control.",
            "Repeat for the desired number of repetitions, then switch sides."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "skierg machine",
        "gifUrl": "https://v2.exercisedb.io/image/hF6SgJjoLp9Fxe",
        "id": "2142",
        "name": "ski ergometer",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "forearms"
        ],
        "instructions": [
            "Adjust the seat height and footrests to a comfortable position.",
            "Grasp the handles with an overhand grip, palms facing down.",
            "Sit up straight with your feet flat on the footrests.",
            "Extend your arms straight out in front of you, keeping your elbows slightly bent.",
            "Engage your triceps and push the handles down towards your thighs.",
            "Pause for a moment at the bottom, then slowly return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "smith machine",
        "gifUrl": "https://v2.exercisedb.io/image/3EId5TqgcrJwSZ",
        "id": "0751",
        "name": "smith close-grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Adjust the seat height and position yourself on the bench with your feet flat on the ground.",
            "Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.",
            "Lower the barbell towards your chest, keeping your elbows close to your body.",
            "Pause for a moment at the bottom, then push the barbell back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "smith machine",
        "gifUrl": "https://v2.exercisedb.io/image/2E9hyQSYWgIo5z",
        "id": "1683",
        "name": "smith machine bicep curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Adjust the height of the smith machine bar to be at waist level.",
            "Stand facing the smith machine with your feet shoulder-width apart.",
            "Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.",
            "Keep your elbows close to your sides and your upper arms stationary.",
            "Exhale and curl the bar up towards your shoulders, contracting your biceps.",
            "Pause for a moment at the top of the movement, squeezing your biceps.",
            "Inhale and slowly lower the bar back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "smith machine",
        "gifUrl": "https://v2.exercisedb.io/image/hauB-XuWcZA--k",
        "id": "1625",
        "name": "smith machine decline close grip bench press",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Adjust the bench on the smith machine to a decline position.",
            "Lie down on the bench with your feet firmly planted on the ground.",
            "Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.",
            "Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.",
            "Pause for a moment when the barbell is just above your chest.",
            "Push the barbell back up to the starting position, fully extending your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "smith machine",
        "gifUrl": "https://v2.exercisedb.io/image/QPG24GDPiw1wSZ",
        "id": "1752",
        "name": "smith machine incline tricep extension",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Adjust the seat of the smith machine so that the bar is at shoulder height.",
            "Sit on the bench with your back against the pad and your feet flat on the ground.",
            "Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.",
            "Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.",
            "Lower the bar slowly towards your forehead, keeping your elbows close to your head.",
            "Pause for a moment at the bottom, then push the bar back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/yRvpwgnNrWeG4-",
        "id": "3291",
        "name": "stalder press",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders",
            "core"
        ],
        "instructions": [
            "Start by standing with your feet shoulder-width apart and your arms extended overhead.",
            "Bend your knees slightly and engage your core.",
            "Lower your body down into a squat position while keeping your arms extended overhead.",
            "As you squat down, press your arms down towards the ground, engaging your triceps.",
            "Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/HJeqvS0nfvSw0s",
        "id": "1753",
        "name": "three bench dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your hands gripping the edge, fingers pointing forward.",
            "Slide your butt off the bench, supporting your weight with your hands.",
            "Bend your elbows and lower your body until your upper arms are parallel to the ground.",
            "Push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/-sa55BrE4KPMpB",
        "id": "0814",
        "name": "triceps dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.",
            "Slide your butt off the bench, supporting your weight with your hands.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/wIlClvU68rFZ-u",
        "id": "0812",
        "name": "triceps dip (bench leg)",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.",
            "Walk your feet forward, sliding your butt off the bench, and straighten your arms.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench.",
            "Push through your palms to straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/RHlTBkaaMgMiOP",
        "id": "0813",
        "name": "triceps dip (between benches)",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.",
            "Slide your butt off the bench, supporting your weight with your hands.",
            "Bend your elbows and lower your body towards the ground, keeping your back close to the bench.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/Gwi9LqwKYHCaeA",
        "id": "0815",
        "name": "triceps dips floor",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.",
            "Slide your butt off the front of the chair with your legs extended in front of you.",
            "Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.",
            "Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.",
            "Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/t24rMx060eHJjd",
        "id": "0816",
        "name": "triceps press",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and your knees slightly bent.",
            "Extend your arms straight out in front of you, parallel to the ground.",
            "Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "body weight",
        "gifUrl": "https://v2.exercisedb.io/image/2hcyNtFhHULsnL",
        "id": "0817",
        "name": "triceps stretch",
        "target": "triceps",
        "secondaryMuscles": [
            "shoulders"
        ],
        "instructions": [
            "Stand or sit upright with your back straight.",
            "Extend one arm overhead, bending it at the elbow.",
            "Place your opposite hand on the bent elbow and gently pull it towards your head.",
            "Hold the stretch for 15-30 seconds, feeling a gentle stretch in your triceps.",
            "Release the stretch and repeat on the other arm."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "weighted",
        "gifUrl": "https://v2.exercisedb.io/image/K1XFdhFCkl2X4o",
        "id": "0830",
        "name": "weighted bench dip",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on a bench with your hands gripping the edge, fingers pointing forward.",
            "Slide your butt off the bench, supporting your weight with your hands.",
            "Lower your body by bending your elbows until your upper arms are parallel to the floor.",
            "Push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "medicine ball",
        "gifUrl": "https://v2.exercisedb.io/image/QRyMrw0trv9AKN",
        "id": "0847",
        "name": "weighted seated bicep curl (on stability ball)",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Sit on a stability ball with your feet flat on the ground and your back straight.",
            "Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.",
            "Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.",
            "Pause for a moment at the top, squeezing your biceps.",
            "Inhale and slowly lower the medicine ball back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "weighted",
        "gifUrl": "https://v2.exercisedb.io/image/6Z8dqJHUELkNlS",
        "id": "0853",
        "name": "weighted standing curl",
        "target": "biceps",
        "secondaryMuscles": [
            "forearms"
        ],
        "instructions": [
            "Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.",
            "Keep your elbows close to your torso and exhale as you curl the weights up to shoulder level.",
            "Pause for a moment at the top, then inhale as you slowly lower the weights back down to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "weighted",
        "gifUrl": "https://v2.exercisedb.io/image/R-07gLeWfs1hs0",
        "id": "1754",
        "name": "weighted three bench dips",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.",
            "Walk your feet forward, sliding your butt off the bench and supporting your weight with your arms.",
            "Lower your body by bending your elbows, keeping your back close to the bench.",
            "Pause for a moment at the bottom, then push yourself back up to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "weighted",
        "gifUrl": "https://v2.exercisedb.io/image/6H0glEpOI8lThY",
        "id": "1755",
        "name": "weighted tricep dips",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.",
            "Slide your butt off the front of the bench with your legs extended in front of you.",
            "Keep your back close to the bench and your elbows slightly bent.",
            "Lower your body by bending your elbows until your upper arms are parallel to the floor.",
            "Push yourself back up to the starting position by straightening your arms.",
            "Repeat for the desired number of repetitions."
        ]
    },
    {
        "bodyPart": "upper arms",
        "equipment": "weighted",
        "gifUrl": "https://v2.exercisedb.io/image/2sRBegoTefEPM1",
        "id": "1767",
        "name": "weighted triceps dip on high parallel bars",
        "target": "triceps",
        "secondaryMuscles": [
            "chest",
            "shoulders"
        ],
        "instructions": [
            "Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.",
            "Bend your elbows and lower your body until your upper arms are parallel to the ground.",
            "Pause for a moment, then push through your palms to straighten your arms and return to the starting position.",
            "Repeat for the desired number of repetitions."
        ]
    }
]