https://www.sisulift.app 2026-10-04T00:00:00.000Z weekly 1 https://www.sisulift.app/about 2026-08-24T00:00:00.000Z monthly 0.3 https://www.sisulift.app/en/about 2026-08-24T00:00:00.000Z monthly 0.3 https://www.sisulift.app/developers 2026-08-24T00:00:00.000Z monthly 0.3 https://www.sisulift.app/en/developers 2026-08-24T00:00:00.000Z monthly 0.3 https://www.sisulift.app/en 2026-10-04T00:00:00.000Z weekly 0.9 https://www.sisulift.app/tietosuoja 2026-07-10T00:00:00.000Z yearly 0.3 https://www.sisulift.app/kayttoehdot 2026-07-04T00:00:00.000Z yearly 0.3 https://www.sisulift.app/contact 2026-03-27T00:00:00.000Z monthly 0.5 https://www.sisulift.app/epassi 2026-07-25T00:00:00.000Z monthly 0.6 https://www.sisulift.app/valmentaja 2026-07-25T00:00:00.000Z monthly 0.7 https://www.sisulift.app/tuo-aitofitista 2026-07-25T00:00:00.000Z monthly 0.7 https://www.sisulift.app/ominaisuudet 2026-08-01T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/features 2026-08-01T00:00:00.000Z monthly 0.7 https://www.sisulift.app/kokemuksia 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/reviews 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/miten-ai-toimii 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/how-the-ai-works 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/painot-automaattisesti 2026-09-16T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/automatic-weight-progression 2026-09-16T00:00:00.000Z monthly 0.6 https://www.sisulift.app/treenisovellus-ja-kalorilaskuri 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/workout-app-with-calorie-counter 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/ilmainen-treenisovellus 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/free-workout-app 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/kalorilaskuri-sovellus 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/calorie-counter-app 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/automaattinen-treeniohjelma 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/automatic-workout-plan 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/treenipaivakirja-sovellus 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/workout-log-app 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/treenisovellus-naisille 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/workout-app-for-women 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/venyttely/lantio-ja-takareidet 2026-10-01T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/stretching/hips-and-hamstrings 2026-10-01T00:00:00.000Z monthly 0.6 https://www.sisulift.app/venyttely/alaselka 2026-10-01T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/stretching/lower-back 2026-10-01T00:00:00.000Z monthly 0.6 https://www.sisulift.app/vertailu 2026-10-08T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/comparison 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/vertailu/sisulift-vs-tsemppi 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/comparison/sisulift-vs-tsemppi 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/vertailu/sisulift-vs-aitofit 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/comparison/sisulift-vs-aitofit 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/vertailu/sisulift-vs-hevy 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/comparison/sisulift-vs-hevy 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/vertailu/sisulift-vs-strong 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/comparison/sisulift-vs-strong 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi 2026-10-08T00:00:00.000Z weekly 0.8 https://www.sisulift.app/en/blog 2026-10-08T00:00:00.000Z weekly 0.7 https://www.sisulift.app/laskurit 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/kalorilaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/calorie-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/makrolaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/macro-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/proteiinilaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/protein-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/tdee-laskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/tdee-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/rasvaprosenttilaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/body-fat-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/1rm-laskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/one-rep-max-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/penkkipunnerruslaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/bench-press-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/kalorikulutuslaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/calorie-burn-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/kalorivajelaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/calorie-deficit-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/ihannepainolaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/ideal-weight-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/sarjapainolaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/working-weight-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/sykealuelaskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/heart-rate-zone-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/vo2max-laskuri 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/vo2max-calculator 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/laskurit/hyrox-laskuri 2026-09-11T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/calculators/hyrox-calculator 2026-09-11T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/aloittelijan-kuntosaliohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/beginner-gym-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/2-jakoinen-treeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/2-day-workout-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/3-jakoinen-treeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/3-day-workout-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/4-jakoinen-treeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/4-day-workout-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/ppl-treeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/push-pull-legs-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/treeniohjelma-naisille 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/workout-program-for-women 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/keskivartalon-treeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/core-workout-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/kotitreeniohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/home-workout-program 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/juoksijan-kuntosaliohjelma 2026-09-02T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/gym-program-for-runners 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/hyrox-treeniohjelma 2026-09-11T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/hyrox-training-program 2026-09-11T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/hyrox-lajit 2026-09-11T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/hyrox-stations 2026-09-11T00:00:00.000Z monthly 0.7 https://www.sisulift.app/treeniohjelmat/hyrox-tavoiteajat 2026-09-11T00:00:00.000Z monthly 0.8 https://www.sisulift.app/en/workout-programs/hyrox-target-times 2026-09-11T00:00:00.000Z monthly 0.7 https://www.sisulift.app/blogi/uudenvuodenlupaus-salille 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/new-years-resolution-gym 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/kreatiini 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/creatine 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/laihdutus-kuntosalilla 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/weight-loss-with-strength-training 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/patkapaasto 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/intermittent-fasting-and-training 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/ruokapaivakirja 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/food-diary 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/75-hard 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/75-hard-challenge 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/pakaratreeni 2026-09-26T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/glute-workout 2026-09-26T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/treenipaivakirja 2026-07-31T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/workout-log-guide 2026-07-31T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/ai-treenisovellus-opas 2026-08-01T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/ai-workout-app-guide 2026-08-01T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/paras-kuntosalisovellus-2026 2026-10-06T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/best-gym-app-2026 2026-10-06T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/aitofit-kokemuksia-2026 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/aitofit-reviews-2026 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/aitofit-vaihtoehto-suomi 2026-10-08T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/aitofit-alternative-finland 2026-10-08T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/treenidatan-siirto-gdpr-opas 2026-07-25T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/workout-data-transfer-gdpr-guide 2026-07-25T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/treeniohjelma-aloittelijalle 2026-04-29T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/beginner-workout-program 2026-04-29T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/hyrox-aloittelijalle 2026-09-11T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/hyrox-for-beginners 2026-09-11T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/hiit-treeni 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/hiit-workout 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/vatsalihastreeni 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/ab-workout 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/olkapaatreeni 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/shoulder-workout 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/paljonko-proteiinia-paivassa 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/how-much-protein-per-day 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/montako-kertaa-viikossa-salille 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/how-often-to-go-to-the-gym 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/blogi/progressiivinen-ylikuormitus-data 2026-09-02T00:00:00.000Z monthly 0.7 https://www.sisulift.app/en/blog/progressive-overload-data 2026-09-02T00:00:00.000Z monthly 0.6 https://www.sisulift.app/liikkeet 2026-10-15T11:57:35.310Z weekly 0.8 https://www.sisulift.app/en/exercises 2026-10-15T11:57:35.310Z weekly 0.7 https://www.sisulift.app/liikkeet/jalkaprassi https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.png Jalkaprässi, liikeanimaatio https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.png Jalkaprässi vahvistaa etenkin etureisiä, myös pakaroita. Se tekee kyykyistä, portaista ja raskaiden nostojen tukemisesta helpompaa. https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/leg-press https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.png Leg Press, exercise animation https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.png The leg press builds your quads, with help from the glutes. It makes squats, stairs, and everyday lifting feel stronger. https://www.sisulift.app/media/exercises/male/sled-45-degrees-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/pystypunnerrus-kasipainoilla-istuen https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.png Pystypunnerrus käsipainoilla istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.png Kehittää olkapäitä ja ojentajia sekä vahvistaa pään yläpuolelle työntävää voimaa. Siitä on hyötyä monissa ylävartalon liikkeissä ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/seated-dumbbell-press https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.png Seated Dumbbell Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.png Builds the shoulders and triceps while improving overhead pressing strength. It carries over well to other upper body lifts and everyday lifting. https://www.sisulift.app/media/exercises/male/dumbbell-seated-shoulder-press-shoulders-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/penkkipunnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.png Penkkipunnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.png Kehittää rintalihaksia, ojentajia ja etuolkapäitä. Lisää työntövoimaa ja parantaa hallintaa sekä salilla että arjen nostoissa. https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-bench-press https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.png Dumbbell Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.png Builds your chest, triceps and front delts. Improves pressing strength and control for the gym and everyday lifting. https://www.sisulift.app/media/exercises/male/dumbbell-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/polven-ojennus-laitteessa https://www.sisulift.app/media/exercises/male/lever-leg-extension.png Polven ojennus laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-leg-extension.png Tämä liike vahvistaa etureisiä ja parantaa polven ojennusvoimaa. Siitä on hyötyä esimerkiksi kyykyissä, portaissa ja juoksussa. https://www.sisulift.app/media/exercises/male/lever-leg-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-leg-extension https://www.sisulift.app/media/exercises/male/lever-leg-extension.png Lever Leg Extension, exercise animation https://www.sisulift.app/media/exercises/male/lever-leg-extension.png This exercise strengthens your quadriceps and improves knee extension strength. It helps with squats, stairs, and running. https://www.sisulift.app/media/exercises/male/lever-leg-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/takareisikoukistus-istuen-laitteessa https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.png Takareisikoukistus istuen laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.png Vahvistaa takareisiä, mikä tukee juoksua, kyykkyjä ja maastavetoja sekä auttaa pitämään polvet vakaampina. https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-leg-curl https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.png Lever Seated Leg Curl, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.png Builds your hamstrings, helping with running, squats and deadlifts while improving knee stability. https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/kulmasoutu-tangolla https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.png Kulmasoutu tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.png Kulmasoutu vahvistaa koko selkää ja auttaa rakentamaan vetovoimaa, joka tukee ryhtiä ja muita soutu ja vetoliikkeitä salilla. https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-07-01T07:53:06.851Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-bent-over-row https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.png Barbell Bent Over Row, exercise animation https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.png The barbell row builds your entire back and pulling strength, helping your posture and improving other rowing and pulling lifts. https://www.sisulift.app/media/exercises/male/barbell-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-07-01T07:53:06.851Z monthly 0.5 https://www.sisulift.app/liikkeet/sivunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Sivunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Kehittää olkapään keskiosaa ja parantaa hartioiden leveyttä sekä olkapään hallintaa muissa nostoissa. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lateral-raise https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Dumbbell Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Builds the side delts and improves shoulder width and control for other lifts. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/penkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.png Penkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.png Penkkipunnerrus vahvistaa rintaa, ojentajia ja etuolkapäitä. Se kasvattaa työntövoimaa, josta on hyötyä monissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.9 https://www.sisulift.app/en/exercises/barbell-bench-press https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.png Barbell Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.png The barbell bench press builds your chest, triceps and front shoulders. It improves pressing strength that carries over to many gym lifts. https://www.sisulift.app/media/exercises/male/barbell-explosive-bench-press.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.7 https://www.sisulift.app/liikkeet/matalan-vinopenkin-punnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.png Matalan vinopenkin punnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.png Kehittää rintaa, erityisesti yläosaa, sekä ojentajia ja etuolkapäitä. Voima siirtyy hyvin punnerruksiin ja muihin työntöliikkeisiin. https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/low-incline-dumbbell-press https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.png Low Incline Dumbbell Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.png Builds the chest, especially the upper chest, while training the triceps and front delts. It carries over well to presses and push ups. https://www.sisulift.app/media/exercises/male/dumbbell-incline-bench-press-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/alataljasoutu-v-kahvalla https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.png Alataljasoutu V-kahvalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.png Kehittää selän lihaksia ja lapojen hallintaa. Vahva selkä auttaa ryhdissä ja tekee vetävistä liikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/seated-cable-row https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.png Seated Cable Row, exercise animation https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.png Builds your back and improves shoulder blade control. A stronger back supports good posture and stronger pulling movements. https://www.sisulift.app/media/exercises/male/cable-straight-back-seated-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/rintaprassi-koneessa https://www.sisulift.app/media/exercises/male/lever-chest-press.png Rintaprässi koneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-chest-press.png Rintaprässi kehittää rintalihaksia sekä työntövoimaa. Siitä on hyötyä monissa ylävartalon liikkeissä ja penkkipunnerruksen tukena. https://www.sisulift.app/media/exercises/male/lever-chest-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/chest-press-machine https://www.sisulift.app/media/exercises/male/lever-chest-press.png Chest Press Machine, exercise animation https://www.sisulift.app/media/exercises/male/lever-chest-press.png The chest press builds your chest and pressing strength. It helps with many upper body lifts and supports your bench press. https://www.sisulift.app/media/exercises/male/lever-chest-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/romanialainen-maastaveto https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.png Romanialainen maastaveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.png Romanialainen maastaveto vahvistaa takareisiä ja pakaroita. Se kehittää lonkan ojennusta, joka auttaa nostoissa, juoksussa ja arjen kumartumisissa. https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/romanian-deadlift https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.png Romanian Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.png The Romanian deadlift builds your hamstrings and glutes. It improves hip extension for stronger lifting, running, and everyday bending. https://www.sisulift.app/media/exercises/male/barbell-romanian-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/romanialainen-maastaveto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.png Romanialainen maastaveto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.png Vahvistaa takareisiä ja pakaroita sekä kehittää lonkan ojennusta. Se auttaa nostoissa ja tekee arjen kumartumisista vakaampia. https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-rdl https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.png Dumbbell RDL, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.png Builds your hamstrings and glutes while improving hip hinge strength. It helps with lifting and makes everyday bending more stable. https://www.sisulift.app/media/exercises/male/dumbbell-romanian-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/hack-kyykky-kelkalla https://www.sisulift.app/media/exercises/male/sled-hack-squat.png Hack-kyykky kelkalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/sled-hack-squat.png Hack kyykky vahvistaa erityisesti etureisiä ja kehittää jalkojen työntövoimaa. Se tukee kyykkyjä, portaita ja monia muita jalkaliikkeitä. https://www.sisulift.app/media/exercises/male/sled-hack-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/sled-hack-squat https://www.sisulift.app/media/exercises/male/sled-hack-squat.png Sled Hack Squat, exercise animation https://www.sisulift.app/media/exercises/male/sled-hack-squat.png The sled hack squat builds your quads and improves lower body pushing strength. It carries over well to squats, stairs, and other leg exercises. https://www.sisulift.app/media/exercises/male/sled-hack-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/ylataljaveto-v-kahvalla https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.png Ylätaljaveto V-kahvalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.png Hyvä liike leveän selkälihaksen harjoittamiseen yksipuolisella vetokulmalla ja neutraalilla otteella. https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-10T15:56:04.396Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-lateral-pulldown-with-v-bar https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.png Cable Lat Pulldown with V-bar, exercise animation https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.png A great exercise for training the latissimus dorsi with a unilateral pulling angle and a neutral grip. https://www.sisulift.app/media/exercises/male/cable-lateral-pulldown-with-v-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-10T15:56:04.396Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-taljassa https://www.sisulift.app/media/exercises/male/cable-curl.png Hauiskääntö taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-curl.png Vahvistaa hauista ja parantaa kyynärnivelen koukistusvoimaa. Siitä on hyötyä vetävissä liikkeissä ja tavaroiden nostamisessa. https://www.sisulift.app/media/exercises/male/cable-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.463Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-curl https://www.sisulift.app/media/exercises/male/cable-curl.png Cable Curl, exercise animation https://www.sisulift.app/media/exercises/male/cable-curl.png Builds your biceps and improves elbow flexion strength. It helps with pulling exercises and everyday lifting. https://www.sisulift.app/media/exercises/male/cable-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.463Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapunnerrus-taljassa https://www.sisulift.app/media/exercises/male/cable-pushdown.png Ojentajapunnerrus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pushdown.png Vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee esimerkiksi penkkipunnerrusta sekä arjen nostoja. https://www.sisulift.app/media/exercises/male/cable-pushdown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pushdown https://www.sisulift.app/media/exercises/male/cable-pushdown.png Cable Pushdown, exercise animation https://www.sisulift.app/media/exercises/male/cable-pushdown.png Builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/cable-pushdown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/takakyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.png Takakyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.png Takakyykky kehittää erityisesti etureisiä, samalla myös pakaroita ja keskivartaloa. Vahvemmat jalat auttavat arjessa ja raskaammissa perusliikkeissä. https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-full-squat-back-pov https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.png Barbell Full Squat (Back POV), exercise animation https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.png The back squat mainly builds your quads, while also training your glutes and core. Stronger legs carry over to daily life and bigger compound lifts. https://www.sisulift.app/media/exercises/male/barbell-high-bar-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsarutistus-istuen-laitteessa https://www.sisulift.app/media/exercises/male/lever-seated-crunch.png Vatsarutistus istuen laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-crunch.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä raskaissa nostoissa ja hyvän asennon ylläpidossa. https://www.sisulift.app/media/exercises/male/lever-seated-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-crunch https://www.sisulift.app/media/exercises/male/lever-seated-crunch.png Lever Seated Crunch, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-crunch.png Builds your abs and core control. A stronger core helps with heavy lifts and maintaining good posture. https://www.sisulift.app/media/exercises/male/lever-seated-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.png Pystypunnerrus laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.png Kehittää olkapäiden voimaa ja lihasmassaa. Vahvat olkapäät auttavat nostoissa, työntävissä liikkeissä ja arjen kantamisessa. https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-shoulder-press https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.png Lever Seated Shoulder Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.png Builds shoulder strength and muscle. Strong shoulders help with pressing movements, lifting and everyday carrying. https://www.sisulift.app/media/exercises/male/lever-seated-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.png Hauiskääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.png Kehittää hauista ja parantaa kyynärnivelen koukistusvoimaa. Siitä on hyötyä nostoissa, vedoissa ja tavaroiden kantamisessa. https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/dumbbell-biceps-curl https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.png Dumbbell Biceps Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.png Builds the biceps and improves elbow flexion strength. It helps with pulling, lifting and carrying everyday loads. https://www.sisulift.app/media/exercises/male/dumbbell-biceps-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/takareisikoukistus-laitteessa-maaten https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.png Takareisikoukistus laitteessa maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.png Vahvistaa takareisiä, mikä tukee juoksua, hyppyjä ja kyykkyjä sekä auttaa tasapainottamaan jalkojen voimaa. https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.428Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-lying-leg-curl https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.png Lever Lying Leg Curl, exercise animation https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.png Builds your hamstrings, improving running, jumping and squats while helping balance leg strength. https://www.sisulift.app/media/exercises/male/lever-lying-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.428Z monthly 0.5 https://www.sisulift.app/liikkeet/ylatalja-levealla-otteella https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.png Ylätalja leveällä otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.png Kehittää leveää selkää ja vetovoimaa. Vahva selkä auttaa ryhdissä ja tekee monista vetävistä liikkeistä helpompia. https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/wide-grip-lat-pulldown https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.png Wide Grip Lat Pulldown, exercise animation https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.png Builds your lats and pulling strength. A strong back improves posture and helps with many pulling exercises. https://www.sisulift.app/media/exercises/male/cable-neutral-grip-wide-pulldown-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/pohjenousut-istuen https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.png Pohjenousut istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.png Vahvistaa pohkeita, erityisesti leveää kantalihasta, ja parantaa ponnistusvoimaa sekä vakautta kävelyssä, juoksussa ja kyykyissä. https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-calf-raise https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.png Lever Seated Calf Raise, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.png Builds the calves, especially the soleus, improving push off strength and stability for walking, running, and squats. https://www.sisulift.app/media/exercises/male/lever-seated-calf-raise-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-soutu-kasipainolla https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Yhden käden soutu käsipainolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Vahvistaa leveää selkää ja yläselkää. Parempi vetovoima auttaa ryhdissä ja tekee monista saliliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-one-arm-row https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Dumbbell One Arm Row, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Builds your lats and upper back. Better pulling strength supports posture and makes many gym lifts more stable. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsarutistus-taljassa https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.png Vatsarutistus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä raskaissa nostoissa ja arjen kuormituksessa. https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-crunch https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.png Cable Crunch, exercise animation https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.png Builds your abs and core control. That helps with heavier lifts and everyday movement. https://www.sisulift.app/media/exercises/male/cable-kneeling-crunch-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapunnerrus-taljassa-koysikahvalla https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Ojentajapunnerrus taljassa köysikahvalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee penkkipunnerrusta sekä monia arjen nostoja. https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-rope-pushdown https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Cable Rope Pushdown, exercise animation https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/face-pull https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.png Face pull, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.png Vahvistaa olkapään takaosaa ja yläselkää. Se parantaa ryhtiä ja tukee olkapäiden hallintaa muissa nostoissa. https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-face-pull https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.png Cable Face Pull, exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.png Builds the rear delts and upper back. It helps improve posture and shoulder control for other lifts. https://www.sisulift.app/media/exercises/male/cable-standing-supinated-face-pull-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pec-deck https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Pec deck, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Pec deck kohdistaa työn rintalihaksiin ja auttaa rakentamaan voimaa ja lihastuntumaa. Se tukee myös penkkipunnerrusta ja muita työntäviä liikkeitä. https://www.sisulift.app/media/exercises/male/lever-seated-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/pec-deck https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Pec deck, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-fly.png The pec deck targets your chest and helps build strength and muscle control. It also supports your bench press and other pressing movements. https://www.sisulift.app/media/exercises/male/lever-seated-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-vinopenkissa https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.png Hauiskääntö vinopenkissä, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.png Kehittää hauista ja kyynärvarren koukistusvoimaa. Vahvempi hauis auttaa vetävissä liikkeissä ja tavaroiden nostamisessa. https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/incline-dumbbell-curl https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.png Incline Dumbbell Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.png Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting. https://www.sisulift.app/media/exercises/male/dumbbell-incline-biceps-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/maastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-deadlift.png Maastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-deadlift.png Maastaveto vahvistaa koko takaketjua, erityisesti selkää ja pakaroita. Se kehittää voimaa turvallisiin nostoihin arjessa ja salilla. https://www.sisulift.app/media/exercises/male/barbell-deadlift.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.9 https://www.sisulift.app/en/exercises/barbell-deadlift https://www.sisulift.app/media/exercises/male/barbell-deadlift.png Barbell Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-deadlift.png The deadlift builds your whole posterior chain, especially your back and glutes. It improves strength for lifting safely in daily life and the gym. https://www.sisulift.app/media/exercises/male/barbell-deadlift.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.7 https://www.sisulift.app/liikkeet/lonkan-loitonnus-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.png Lonkan loitonnus laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.png Vahvistaa lonkan loitontajia ja pakaran sivuosaa. Se tukee lantion hallintaa, tasapainoa ja vakaampaa askellusta sekä kyykkyjä. https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-hip-abduction https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.png Lever Seated Hip Abduction, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.png Builds the hip abductors and side glutes. It improves hip stability, balance, and control for walking, squats, and other lifts. https://www.sisulift.app/media/exercises/male/lever-seated-hip-abduction.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-sivunosto-taljassa https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.png Yhden käden sivunosto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.png Vahvistaa olkapään keskiosaa ja parantaa hartioiden leveyttä sekä olkapään hallintaa arjessa ja muissa punnerrusliikkeissä. https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-one-arm-lateral-raise https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.png Cable One Arm Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.png Builds the side delts for broader shoulders and better shoulder control in daily life and pressing exercises. https://www.sisulift.app/media/exercises/male/cable-one-arm-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsarutistus-koneessa https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.png Vatsarutistus koneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä raskaissa nostoissa, ryhdissä ja arjen liikkeissä. https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/crunch-machine https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.png Crunch Machine, exercise animation https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.png Builds your abs and core control. A stronger core helps with lifting, posture, and everyday movement. https://www.sisulift.app/media/exercises/male/lever-total-abdominal-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-laitteessa-seisten https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.png Pohjenousu laitteessa seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.png Vahvistaa pohkeita ja nilkan ojennusvoimaa. Siitä on hyötyä kävelyssä, juoksussa, hypyissä ja raskaissa jalkaliikkeissä. https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-standing-calf-raise https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.png Lever Standing Calf Raise, exercise animation https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.png Builds your calves and ankle strength. That helps with walking, running, jumping and heavy lower body lifts. https://www.sisulift.app/media/exercises/male/lever-standing-calf-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.5 https://www.sisulift.app/liikkeet/ylatalja-neutraalilla-otteella https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.png Ylätalja neutraalilla otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.png Vahvistaa leveää selkää ja yläselkää. Hyvä vetovoima auttaa ryhdissä ja tekee muista vetoliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-neutral-grip-lat-pulldown https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.png Cable Neutral Grip Lat Pulldown, exercise animation https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.png Builds your lats and upper back. Better pulling strength helps posture and carries over to other pulling lifts. https://www.sisulift.app/media/exercises/male/cable-neutral-grip-lat-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/rintatuettu-soutu-laitteessa https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.png Rintatuettu soutu laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.png Vahvistaa yläselkää ja leveää selkää. Parempi vetovoima auttaa ryhdissä ja tekee monista muista saliliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/chest-supported-row-machine https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.png Chest Supported Row Machine, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.png Builds your upper back and lats. Better pulling strength supports posture and makes many gym lifts more stable. https://www.sisulift.app/media/exercises/male/lever-seated-row-version-2.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/takavipunosto-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.png Takavipunosto laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.png Tämä liike vahvistaa takaolkapäitä ja yläselkää. Se parantaa ryhtiä ja tukee vakaampia vetoja sekä punnerruksia. https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:38:44.407Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-reverse-fly https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.png Lever Seated Reverse Fly, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.png This exercise builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses. https://www.sisulift.app/media/exercises/male/lever-seated-reverse-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:38:44.407Z monthly 0.5 https://www.sisulift.app/liikkeet/dead-bug https://www.sisulift.app/media/exercises/male/dead-bug.png Dead bug, liikeanimaatio https://www.sisulift.app/media/exercises/male/dead-bug.png Dead bug vahvistaa vatsaa ja keskivartalon hallintaa. Se auttaa tukemaan selkää ja parantaa voiman siirtoa arjessa ja salilla. https://www.sisulift.app/media/exercises/male/dead-bug.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/dead-bug https://www.sisulift.app/media/exercises/male/dead-bug.png Dead Bug, exercise animation https://www.sisulift.app/media/exercises/male/dead-bug.png Dead Bug builds your abs and core control. It helps support your back and improves force transfer in daily life and lifting. https://www.sisulift.app/media/exercises/male/dead-bug.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/arnold-punnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.png Arnold-punnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.png Kehittää olkapäitä ja ojentajia sekä parantaa pään yläpuolelle työntävää voimaa. Siitä on hyötyä monissa punnerruksissa ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/arnold-press https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.png Arnold Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.png Builds the shoulders and triceps while improving overhead pressing strength. That carries over to other presses and everyday lifting. https://www.sisulift.app/media/exercises/male/dumbbell-arnold-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapunnerrus-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Ojentajapunnerrus taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Tämä liike vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee penkkipunnerrusta sekä muita punnerrusliikkeitä. https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pushdown-with-rope-attachment https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png Cable Pushdown (with rope attachment), exercise animation https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.png This builds your triceps, improving pressing strength for the gym and everyday pushing movements. https://www.sisulift.app/media/exercises/male/cable-pushdown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/lankku https://www.sisulift.app/media/exercises/male/plank.png Lankku, liikeanimaatio https://www.sisulift.app/media/exercises/male/plank.png Lankku vahvistaa vatsaa ja keskivartalon tukea. Hyvä keskivartalo auttaa ryhdissä, nostoissa ja monissa arjen liikkeissä. https://www.sisulift.app/media/exercises/male/plank.mp4 6 2026-06-04T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/plank https://www.sisulift.app/media/exercises/male/plank.png Plank, exercise animation https://www.sisulift.app/media/exercises/male/plank.png The plank builds your abs and core stability. A strong core supports posture, lifting, and everyday movement. https://www.sisulift.app/media/exercises/male/plank.mp4 6 2026-06-04T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/kavely-juoksumatolla https://www.sisulift.app/media/exercises/male/walking-on-treadmill.png Kävely juoksumatolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/walking-on-treadmill.png Juoksumattokävely kehittää peruskestävyyttä ja haastaa keskivartalon tukea erityisesti nousukulmaa lisäämällä. https://www.sisulift.app/media/exercises/male/walking-on-treadmill.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:13.600Z monthly 0.6 https://www.sisulift.app/en/exercises/walking-on-treadmill https://www.sisulift.app/media/exercises/male/walking-on-treadmill.png Walking on Treadmill, exercise animation https://www.sisulift.app/media/exercises/male/walking-on-treadmill.png Walking on a treadmill improves aerobic endurance and challenges core stability, especially when increasing the incline. https://www.sisulift.app/media/exercises/male/walking-on-treadmill.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:13.600Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.png Pystypunnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.png Kehittää olkapäitä ja työntövoimaa. Vahvat hartiat auttavat ylävartalon nostoissa ja monissa arjen liikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-overhead-press https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.png Dumbbell Overhead Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.png Builds your shoulders and pressing strength. Strong shoulders help with overhead lifts and everyday reaching tasks. https://www.sisulift.app/media/exercises/male/dumbbell-standing-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/bulgarialainen-askelkyykky-kasipainoilla https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.png Bulgarialainen askelkyykky käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.png Vahvistaa etureisiä ja yhden jalan voimaa, se parantaa kyykkyä, tasapainoa ja arjen askellusta. https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.9 https://www.sisulift.app/en/exercises/dumbbell-bulgarian-split-squat https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.png Dumbbell Bulgarian Split Squat, exercise animation https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.png Builds your quads and single leg strength, helping with squats, balance and everyday movement. https://www.sisulift.app/media/exercises/female/dumbbell-bulgarian-split-squat.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.7 https://www.sisulift.app/liikkeet/suorakasiveto-taljassa https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.png Suorakäsiveto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.png Tämä liike vahvistaa leveää selkää ja opettaa käyttämään sitä tehokkaasti. Siitä on hyötyä vetoliikkeissä ja hyvän ylävartalon hallinnan rakentamisessa. https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-straight-arm-pulldown https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.png Cable Straight Arm Pulldown, exercise animation https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.png This move builds your lats and teaches you to use them well. That carries over to stronger pulling exercises and better upper body control. https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/ylatalja-lat-tangolla https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.png Ylätalja lat-tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.png Kehittää leveää selkää ja vetovoimaa. Vahva selkä helpottaa ryhtiä, nostoja ja muita vetäviä liikkeitä salilla. https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pulldown-pro-lat-bar https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.png Cable Pulldown (pro lat bar), exercise animation https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.png Builds your lats and pulling strength. A stronger back helps with posture, lifting, and other pulling exercises. https://www.sisulift.app/media/exercises/male/cable-pulldown-pro-lat-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-tangolla https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.png Hauiskääntö tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.png Kehittää hauista ja kyynärvarren koukistusvoimaa. Vahvemmat hauikset auttavat vetoliikkeissä ja tavaroiden nostamisessa. https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-curl https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.png Barbell Curl, exercise animation https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.png Builds your biceps and elbow flexor strength. Stronger biceps help with pulling exercises and everyday lifting. https://www.sisulift.app/media/exercises/male/barbell-curl-upper-arms.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/lonkan-lahennys-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.png Lonkan lähennys laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.png Vahvistaa sisäreisiä ja parantaa lonkan hallintaa. Siitä on hyötyä tasapainossa, suunnanmuutoksissa ja kyykkyjen tukena. https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-hip-adduction https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.png Lever Seated Hip Adduction, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.png Strengthens the adductors and improves hip control. This helps with balance, changes of direction, and stability in squats. https://www.sisulift.app/media/exercises/male/lever-seated-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/lantiontyonto-tangolla https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.png Lantionnosto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.png Lantiontyöntö vahvistaa pakaroita ja lonkan ojennusta. Se tukee voimakasta nostamista, juoksua ja vakaampaa alavartaloa. https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.9 https://www.sisulift.app/en/exercises/barbell-hip-thrust https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.png Barbell Hip Thrust, exercise animation https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.png The barbell hip thrust builds the glutes and hip extension strength. It helps with stronger lifts, running, and lower body stability. https://www.sisulift.app/media/exercises/male/barbell-hip-thrust.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.7 https://www.sisulift.app/liikkeet/ojennus-taljassa-paan-yli-suoralla-tangolla https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.png Ojennus taljassa pään yli suoralla tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.png Vahvistaa ojentajia ja parantaa työntövoimaa, siitä on hyötyä esimerkiksi penkkipunnerruksessa ja punnerruksissa. https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-overhead-extension-straight https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.png Cable Overhead Extension (Straight), exercise animation https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.png Builds the triceps and improves pressing strength, helping with movements like the bench press and push ups. https://www.sisulift.app/media/exercises/male/cable-high-pulley-overhead-tricep-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-tangolla-seisten https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.png Pystypunnerrus tangolla seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.png Kehittää olkapäitä ja ylävartalon punnistusvoimaa. Vahvemmat hartiat auttavat nostoissa, kantamisessa ja muissa punnerruksissa. https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-overhead-press https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.png Barbell Overhead Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.png Builds shoulder strength and overhead pressing power. Stronger shoulders help with lifting, carrying and other pressing movements. https://www.sisulift.app/media/exercises/male/barbell-standing-shoulders-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.png Vinopenkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.png Kehittää yläosaa rinnasta, etuolkapäitä ja ojentajia. Hyvä voima tässä liikkeessä tukee muita punnerruksia ja ylävartalon tekemistä. https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/incline-barbell-press https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.png Incline Barbell Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.png Builds the upper chest, front delts and triceps. Getting stronger here carries over well to other pressing movements. https://www.sisulift.app/media/exercises/male/barbell-incline-bench-press-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-jalkaprassissa https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.png Pohjenousu jalkaprässissä, liikeanimaatio https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.png Tämä liike vahvistaa pohkeita ja parantaa ponnistusvoimaa sekä nilkan vakautta. Siitä on hyötyä kävelyssä, juoksussa ja raskaissa jalkaliikkeissä. https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/calf-press-on-leg-press https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.png Calf Press on Leg Press, exercise animation https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.png This exercise builds your calves and improves push off power and ankle stability. It helps with walking, running, and heavy lower body lifts. https://www.sisulift.app/media/exercises/male/sled-calf-press-on-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistopenkin-vatsarutistus https://www.sisulift.app/media/exercises/male/decline-crunch.png Alaviistopenkin vatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/decline-crunch.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä ryhdissä, raskaammissa nostoissa ja arjen liikkeissä. https://www.sisulift.app/media/exercises/male/decline-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/decline-crunch https://www.sisulift.app/media/exercises/male/decline-crunch.png Decline Crunch, exercise animation https://www.sisulift.app/media/exercises/male/decline-crunch.png Builds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement. https://www.sisulift.app/media/exercises/male/decline-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-ez-tangolla https://www.sisulift.app/media/exercises/male/ez-barbell-curl.png Hauiskääntö EZ-tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/ez-barbell-curl.png Kehittää hauista ja kyynärvarren koukistusvoimaa. Siitä on hyötyä vetävissä liikkeissä ja tavaroiden nostamisessa. https://www.sisulift.app/media/exercises/male/ez-barbell-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/ez-bar-curl https://www.sisulift.app/media/exercises/male/ez-barbell-curl.png EZ Bar Curl, exercise animation https://www.sisulift.app/media/exercises/male/ez-barbell-curl.png Builds the biceps and elbow flexion strength. That carries over to pulling exercises and everyday lifting. https://www.sisulift.app/media/exercises/male/ez-barbell-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/vasarahauiskaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.png Vasarahauiskääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.png Vahvistaa hauista ja olkavartta, mikä parantaa vetoliikkeitä ja tekee kantamisesta tukevampaa. https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-hammer-curl https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.png Dumbbell Hammer Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.png Builds the biceps and upper arm, helping with pulling exercises and making everyday carrying feel stronger. https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/kapea-penkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.png Kapea penkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.png Kehittää ojentajia ja vahvistaa vaakasuuntaista työntövoimaa. Siitä on hyötyä penkkipunnerruksessa ja monissa arjen työntöliikkeissä. https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-close-grip-bench-press https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.png Barbell Close Grip Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.png Builds your triceps and improves horizontal pressing strength. That carries over to the bench press and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/barbell-close-grip-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/kuntopyoraily https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.png Kuntopyöräily, liikeanimaatio https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.png Hyvä liike keskivartalon dynaamiseen hallintaan ja sykkeen nostamiseen. https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.6 https://www.sisulift.app/en/exercises/exercise-cycling https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.png Exercise Cycling, exercise animation https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.png A great exercise for dynamic core control and increasing your heart rate. https://www.sisulift.app/media/exercises/male/stationary-bike-run-version-4.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.5 https://www.sisulift.app/liikkeet/ylatalja-vastaotteella-laite https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.png Ylätalja vastaotteella (laite), liikeanimaatio https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.png Kehittää leveää selkää ja hauiksia, samalla parantaa vetovoimaa ja auttaa monissa muissa selkäliikkeissä. https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/underhand-lat-pulldown-machine https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.png Underhand Lat Pulldown machine, exercise animation https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.png Builds your lats and biceps, improving pulling strength for other back exercises and everyday lifting. https://www.sisulift.app/media/exercises/male/reverse-grip-machine-lat-pulldown.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/goblet-kyykky-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.png Goblet-kyykky käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.png Kehittää etureisiä ja koko alavartalon voimaa. Auttaa kyykyissä, nostoissa ja arjen liikkeissä kuten ylös nousemisessa. https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-goblet-squat https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.png Dumbbell Goblet Squat, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.png Builds quad strength and overall lower body power. Helps with squats, lifting and everyday movements like standing up. https://www.sisulift.app/media/exercises/male/dumbbell-goblet-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.png Pohjenousu Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.png Vahvistaa pohkeita ja nilkan ojennusta. Siitä on hyötyä kävelyssä, juoksussa, hypyissä ja raskaissa alavartaloliikkeissä. https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-calf-raise-version-2 https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.png Smith Calf Raise (version 2), exercise animation https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.png Builds your calves and ankle strength. That helps with walking, running, jumping and heavy lower body lifts. https://www.sisulift.app/media/exercises/male/smith-calf-raise-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/vaakasuora-jalkaprassi-laitteessa https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.png Vaakasuora jalkaprässi laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.png Vahvistaa etureisiä ja kehittää jalkojen työntövoimaa. Siitä on hyötyä kyykyissä, portaissa ja monissa arjen nostoissa. https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-30T07:39:38.902Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-horizontal-leg-press https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.png Lever Horizontal Leg Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.png Builds your quads and improves leg drive. It helps with squats, stairs, and everyday lifting. https://www.sisulift.app/media/exercises/male/lever-horizontal-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-30T07:39:38.902Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-jalkaprassi https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.png Yhden jalan jalkaprässi, liikeanimaatio https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.png Vahvistaa etureisiä ja kehittää yhden jalan voimaa. Se auttaa tasapainottamaan puolieroja ja tukee kyykkyjä sekä arjen nousuja. https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/single-leg-press https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.png Single Leg Press, exercise animation https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.png Builds quad strength and single leg power. It helps even out side to side differences and supports squats and everyday movements. https://www.sisulift.app/media/exercises/male/sled-45-degrees-one-leg-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-smith-tangolla https://www.sisulift.app/media/exercises/male/smith-shoulder-press.png Pystypunnerrus Smith-tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-shoulder-press.png Kehittää olkapäitä ja työntövoimaa. Vahvemmat hartiat auttavat nostoissa, kantamisessa ja monissa ylävartalon liikkeissä. https://www.sisulift.app/media/exercises/male/smith-shoulder-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-shoulder-press https://www.sisulift.app/media/exercises/male/smith-shoulder-press.png Smith Shoulder Press, exercise animation https://www.sisulift.app/media/exercises/male/smith-shoulder-press.png Builds your shoulders and pressing strength. Stronger shoulders help with lifting, carrying, and upper body training. https://www.sisulift.app/media/exercises/male/smith-shoulder-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/crosstrainer https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.png Crosstrainer, liikeanimaatio https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.png Crosstrainer on nivelystävällinen cardio-liike, jolla saat tasaisen kuormituksen koko keholle. https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-08-26T05:36:25.719Z monthly 0.6 https://www.sisulift.app/en/exercises/elliptical https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.png Elliptical, exercise animation https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.png The elliptical is a joint-friendly cardio exercise that provides even loading across the entire body. https://www.sisulift.app/media/exercises/male/elliptical-machine-walk.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-08-26T05:36:25.719Z monthly 0.5 https://www.sisulift.app/liikkeet/sumomaastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Sumomaastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Kehittää pakaroita ja koko takaketjua. Vahva lonkan ojennus auttaa raskaissa nostoissa ja tekee arjen nostamisesta tukevampaa. https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/sumo-deadlift https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Sumo Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Builds the glutes and the entire posterior chain. Strong hip extension helps with heavy lifts and everyday lifting. https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkkipunnerrus-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.png Vinopenkkipunnerrus Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.png Kehittää yläpainotteista rintaa ja työntövoimaa. Siitä on hyötyä penkkipunnerruksessa ja monissa arjen työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-incline-bench-press https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.png Smith Incline Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.png Builds the upper chest and pressing strength. It carries over well to bench pressing and everyday pushing movements. https://www.sisulift.app/media/exercises/male/smith-incline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-kulmasoutu-kasipainolla https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Yhden käden kulmasoutu käsipainolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Tämä liike vahvistaa leveää selkää ja yläselkää. Vahva vetovoima auttaa ryhdissä ja tekee monista muista saliliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-bent-over-single-arm-row https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png Dumbbell Bent Over Single Arm Row, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.png This builds your lats and upper back. Strong pulling strength improves posture and supports many other gym lifts. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row-back-fix-1.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/leuanveto https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.png Leuanveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.png Leuanveto vahvistaa leveää selkää, yläselkää ja hauiksia. Se kehittää vetovoimaa, josta on hyötyä monissa saliliikkeissä ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/pull-up https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.png Pull-up, exercise animation https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.png Pull ups build your lats, upper back and biceps. They improve pulling strength that carries over to many lifts and everyday lifting. https://www.sisulift.app/media/exercises/male/pull-up-back-fix2.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/jalkojen-nosto-kapteenin-tuolissa https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.png Jalkojen nosto kapteenin tuolissa, liikeanimaatio https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä ryhdissä, raskaammissa nostoissa ja arjen liikkeissä. https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/captains-chair-leg-raise https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.png Captains chair leg raise, exercise animation https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.png Builds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement. https://www.sisulift.app/media/exercises/male/captains-chair-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/skull-crusher-ez-tangolla-maaten https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Skull crusher EZ-tangolla maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Vahvistaa ojentajia, mikä parantaa työntövoimaa penkkipunnerruksessa ja monissa arjen punnerrusliikkeissä. https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/ez-bar-skull-crushers https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png EZ Bar Skull Crushers, exercise animation https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Builds the triceps, improving pressing strength for bench press and everyday pushing movements. https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-scott-penkissa-laitteessa https://www.sisulift.app/media/exercises/male/lever-preacher-curl.png Hauiskääntö Scott-penkissä laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-preacher-curl.png Vahvistaa hauista eristävästi ja parantaa vetoliikkeiden voimaa sekä käsien hallintaa salilla ja arjessa. https://www.sisulift.app/media/exercises/male/lever-preacher-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.597Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-preacher-curl https://www.sisulift.app/media/exercises/male/lever-preacher-curl.png Lever Preacher Curl, exercise animation https://www.sisulift.app/media/exercises/male/lever-preacher-curl.png Builds the biceps in isolation and improves pulling strength and arm control in the gym and everyday tasks. https://www.sisulift.app/media/exercises/male/lever-preacher-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.597Z monthly 0.5 https://www.sisulift.app/liikkeet/askelkyykky-paikallaan-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.png Askelkyykky paikallaan käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.png Vahvistaa erityisesti etureisiä ja kehittää samalla tasapainoa sekä jalkojen voimaa, siitä on hyötyä arjen askelluksessa ja kyykyissä. https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-split-squat https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.png Dumbbell Split Squat, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.png Builds your quads while improving balance and leg strength, helping with everyday movement and stronger squats. https://www.sisulift.app/media/exercises/male/dumbbell-split-squat.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-ylatalja-taljassa https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.png Yhden käden ylätalja taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.png Vahvistaa leveää selkää ja vetovoimaa. Hyvä selkä helpottaa vetäviä liikkeitä ja tukee ryhtiä. https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-one-arm-lat-pulldown https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.png Cable one arm lat pulldown, exercise animation https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.png Builds your lats and pulling strength. A stronger back helps with pulling exercises and supports good posture. https://www.sisulift.app/media/exercises/male/cable-one-arm-lat-pulldown.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-takareisikoukistus-istuen-laitteessa https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.png Yhden jalan takareisikoukistus istuen laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.png Vahvistaa takareittä yksi jalka kerrallaan ja tasaa puolieroja. Se tukee juoksua, kyykkyjä ja polven hallintaa. https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-one-leg-curl https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.png Lever Seated One Leg Curl, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.png Builds the hamstrings one leg at a time and helps even out side to side strength. It supports running, squats and knee control. https://www.sisulift.app/media/exercises/male/lever-seated-one-leg-curl.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-polven-ojennus-laitteessa https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.png Yhden jalan polven ojennus laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.png Vahvistaa etureittä ja parantaa polven ojennusvoimaa. Siitä on hyötyä kyykyissä, portaissa ja jalan hallinnassa. https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-one-leg-extension https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.png Lever One Leg Extension, exercise animation https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.png Builds the quadriceps and improves knee extension strength. It helps with squats, stairs, and better leg control. https://www.sisulift.app/media/exercises/male/lever-one-leg-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/vartalokierron-veto-taljassa https://www.sisulift.app/media/exercises/male/cable-twist.png Vartalokierron veto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-twist.png Vahvistaa vinoja vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä kiertävissä liikkeissä, nostoissa ja ryhdin tukena. https://www.sisulift.app/media/exercises/male/cable-twist.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-twist https://www.sisulift.app/media/exercises/male/cable-twist.png Cable Twist, exercise animation https://www.sisulift.app/media/exercises/male/cable-twist.png Builds the obliques and improves core control. It helps with rotational movements, lifting, and overall stability. https://www.sisulift.app/media/exercises/male/cable-twist.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/good-morning-tangolla https://www.sisulift.app/media/exercises/male/barbell-good-morning.png Good morning tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-good-morning.png Tämä liike vahvistaa takareisiä ja pakaroita sekä kehittää lonkan ojennusta. Siitä on hyötyä nostoissa ja arjen kumartumisissa. https://www.sisulift.app/media/exercises/male/barbell-good-morning.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-good-morning https://www.sisulift.app/media/exercises/male/barbell-good-morning.png Barbell Good Morning, exercise animation https://www.sisulift.app/media/exercises/male/barbell-good-morning.png This builds your hamstrings and glutes while improving hip hinge strength. It helps with lifting and everyday bending. https://www.sisulift.app/media/exercises/male/barbell-good-morning.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ylapuolinen-ojennus-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.png Yläpuolinen ojennus taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.png Vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee liikkeitä kuten penkkipunnerrusta ja punnerruksia. https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.530Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-overhead-triceps-extension-rope-attachment https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.png Cable Overhead Triceps Extension (rope attachment), exercise animation https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.png Builds the triceps, improving pressing strength for lifts like the bench press and push ups. https://www.sisulift.app/media/exercises/male/cable-overhead-triceps-extension-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.530Z monthly 0.5 https://www.sisulift.app/liikkeet/punnerrus https://www.sisulift.app/media/exercises/male/push-up-m.png Punnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/push-up-m.png Punnerrus vahvistaa rintaa, ojentajia ja etuolkapäitä. Se kehittää työntövoimaa, josta on hyötyä arjessa ja monissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/push-up-m.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/push-up https://www.sisulift.app/media/exercises/male/push-up-m.png Push-up, exercise animation https://www.sisulift.app/media/exercises/male/push-up-m.png Push ups build the chest, triceps and front shoulders. They improve pressing strength that carries over to daily life and gym lifts. https://www.sisulift.app/media/exercises/male/push-up-m.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/roikkuen-polvet-kyynarpaihin https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.png Roikkuen polvet kyynärpäihin, liikeanimaatio https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.png Liike kehittää vatsalihasten hallintaa ja voimaa ripustusasennossa leuanvetotangossa pelkällä kehonpainolla. https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:51.567Z monthly 0.6 https://www.sisulift.app/en/exercises/hanging-knees-to-elbows https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.png Hanging Knees to Elbows, exercise animation https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.png This exercise builds core control and strength in a hanging position on a pull-up bar using only your body weight. https://www.sisulift.app/media/exercises/male/hanging-knees-to-elbows.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:51.567Z monthly 0.5 https://www.sisulift.app/liikkeet/sivunosto-taljassa https://www.sisulift.app/media/exercises/male/cable-lateral-raise.png Sivunosto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-lateral-raise.png Kehittää olkapään sivuosaa ja parantaa hartioiden vakautta. Siitä on hyötyä ryhdissä ja monissa ylävartalon liikkeissä. https://www.sisulift.app/media/exercises/male/cable-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.619Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-lateral-raise https://www.sisulift.app/media/exercises/male/cable-lateral-raise.png Cable Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/cable-lateral-raise.png Builds the side delts and improves shoulder stability. That helps with posture and many upper body lifts. https://www.sisulift.app/media/exercises/male/cable-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.619Z monthly 0.5 https://www.sisulift.app/liikkeet/etukyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-front-squat.png Etukyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-front-squat.png Etukyykky kehittää erityisesti etureisiä ja vahvistaa keskivartalon tukea. Se auttaa kyykkyvoimassa ja hallinnassa myös muissa liikkeissä. https://www.sisulift.app/media/exercises/male/barbell-front-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-front-squat https://www.sisulift.app/media/exercises/male/barbell-front-squat.png Barbell Front Squat, exercise animation https://www.sisulift.app/media/exercises/male/barbell-front-squat.png The front squat builds your quads and strengthens core stability. It improves squat strength and control for other lifts too. https://www.sisulift.app/media/exercises/male/barbell-front-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pakarasilta https://www.sisulift.app/media/exercises/male/heel-glute-bridge.png Pakarasilta, liikeanimaatio https://www.sisulift.app/media/exercises/male/heel-glute-bridge.png Vahvistaa pakaroita ja lonkan ojennusta. Siitä on hyötyä kyykyissä, maastavedoissa ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/heel-glute-bridge.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/glute-bridge https://www.sisulift.app/media/exercises/male/heel-glute-bridge.png Glute Bridge, exercise animation https://www.sisulift.app/media/exercises/male/heel-glute-bridge.png Builds your glutes and hip extension. It helps with squats, deadlifts, and everyday lifting. https://www.sisulift.app/media/exercises/male/heel-glute-bridge.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkkiprassi-laitteessa https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.png Vinopenkkiprässi laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.png Vinopenkin laitepenkkipunnerrus kuormittaa tehokkaasti rinnan yläosaa, ja laite ohjaa liikerataa. https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:06.492Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-incline-chest-press https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.png Lever Incline Chest Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.png The lever incline chest press effectively targets the upper chest, and the machine guides the movement path. https://www.sisulift.app/media/exercises/male/lever-incline-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:06.492Z monthly 0.5 https://www.sisulift.app/liikkeet/juoksu https://www.sisulift.app/media/exercises/male/run.png Juoksu, liikeanimaatio https://www.sisulift.app/media/exercises/male/run.png Juoksu on kehonpainolla tehtävä kestävyysliike, joka kuormittaa tehokkaasti hengitys- ja verenkiertoelimistöä sekä vaatii hyvää keskivartalon hallintaa. https://www.sisulift.app/media/exercises/male/run.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.6 https://www.sisulift.app/en/exercises/run https://www.sisulift.app/media/exercises/male/run.png Run, exercise animation https://www.sisulift.app/media/exercises/male/run.png Running is a bodyweight endurance exercise that effectively challenges the cardiovascular system and requires good core stability. https://www.sisulift.app/media/exercises/male/run.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.5 https://www.sisulift.app/liikkeet/soutu-laitteessa-istuen-levypainoilla https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.png Soutu laitteessa istuen levypainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.png Tämä liike vahvistaa selkää, erityisesti leveitä selkälihaksia ja yläselkää. Vahva vetovoima auttaa ryhdissä ja monissa muissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-row-plate-loaded https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.png Lever Seated Row (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.png This builds your back, especially the lats and upper back. A stronger pulling pattern helps posture and many other gym lifts. https://www.sisulift.app/media/exercises/male/lever-seated-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.5 https://www.sisulift.app/liikkeet/bayesian-hauiskaanto https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.png Bayesian-hauiskääntö, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.png Kehittää hauista koko liikeradalla jatkuvalla taljavastuksella. Vahvempi hauis auttaa vetävissä liikkeissä ja parantaa käsien voimaa. https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/bayesian-curl https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.png Bayesian Curl, exercise animation https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.png Builds the biceps through a full range with constant cable tension. Stronger biceps help in pulling exercises and improve arm strength. https://www.sisulift.app/media/exercises/male/cable-unilateral-bicep-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/vasarahauiskaanto-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.png Vasarahauiskääntö taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.png Vahvistaa hauista ja olkavartta neutraalilla otteella. Parempi vetovoima auttaa arjen nostoissa ja monissa selkäliikkeissä. https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-hammer-curl-with-rope https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.png Cable Hammer Curl (with rope), exercise animation https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.png Builds the biceps and brachialis with a neutral grip. Better pulling strength carries over to daily lifting and back exercises. https://www.sisulift.app/media/exercises/male/cable-hammer-curl-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/sivunosto-koneessa https://www.sisulift.app/media/exercises/male/lever-lateral-raise.png Sivunosto koneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-lateral-raise.png Kehittää olkapään keskiosaa, mikä tuo vakautta ja voimaa nostoihin sekä tekee hartioista leveämmän näköiset. https://www.sisulift.app/media/exercises/male/lever-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-lateral-raise https://www.sisulift.app/media/exercises/male/lever-lateral-raise.png Lever Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/lever-lateral-raise.png Builds the side delts for stronger, more stable shoulders and better upper body strength in the gym and daily life. https://www.sisulift.app/media/exercises/male/lever-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/vartalonkierto-laitteessa https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.png Vartalonkierto laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.png Vipuvartalon kierto kohdistaa kuormituksen keskivartalon kiertoon ja auttaa kehittämään hallittua kiertovoimaa. https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:41.272Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-trunk-rotation https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.png Lever Trunk Rotation, exercise animation https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.png The lever trunk rotation targets rotational core strength and helps develop controlled rotational power. https://www.sisulift.app/media/exercises/male/lever-trunk-rotation.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:41.272Z monthly 0.5 https://www.sisulift.app/liikkeet/ylavipunosto-taljassa-seisten https://www.sisulift.app/media/exercises/male/cable-standing-crossover.png Ylävipunosto taljassa seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-crossover.png Tämä liike kehittää rintalihaksia eristävästi ja parantaa puristusvoimaa. Siitä on hyötyä punnerruksissa ja penkkipunnerruksessa. https://www.sisulift.app/media/exercises/male/cable-standing-crossover.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-high-fly https://www.sisulift.app/media/exercises/male/cable-standing-crossover.png Cable High Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-crossover.png This move isolates your chest and builds pressing strength. It carries over well to push ups and the bench press. https://www.sisulift.app/media/exercises/male/cable-standing-crossover.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/maaten-tehtava-pullover-ojennus-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.png Maaten tehtävä pullover-ojennus taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.png Hyvä liike leveälle selkälihakselle, kun haluat kuormittaa sitä ilman soutamista tai vetoa ylhäältä. https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:36.199Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-lying-extension-pullover-with-rope-attachment https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.png Cable Lying Extension Pullover (with rope attachment), exercise animation https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.png A great exercise for the latissimus dorsi when you want to load it without rowing or a vertical pulling movement. https://www.sisulift.app/media/exercises/male/cable-lying-extension-pullover-with-rope-attachme.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:36.199Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-kasipainoilla-scott-penkissa https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.png Hauiskääntö käsipainoilla Scott-penkissä, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.png Vahvistaa hauista ja parantaa kyynärnivelen koukistusvoimaa. Tukee vetoliikkeitä ja auttaa hallitsemaan käsipainoja paremmin. https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-preacher-curl https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.png Dumbbell Preacher Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.png Builds the biceps and improves elbow flexion strength. Helps with pulling exercises and better dumbbell control. https://www.sisulift.app/media/exercises/male/dumbbell-preacher-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/kulmasoutu-tangolla-vastaotteella https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.png Kulmasoutu tangolla vastaotteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.png Kehittää leveää selkää ja keskiselkää, samalla hauikset auttavat. Vahva vaakavetoliike tukee ryhtiä ja muita vetäviä liikkeitä. https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-row-underhand https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.png Barbell Row (Underhand), exercise animation https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.png Builds the lats and mid back, with the biceps assisting. A strong horizontal pull improves posture and supports other pulling lifts. https://www.sisulift.app/media/exercises/male/ez-bar-reverse-grip-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/sotilaspunnerrus-tangolla-seisten-ilman-telinetta https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.png Sotilaspunnerrus tangolla seisten ilman telinettä, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.png Liike kuormittaa olkapäitä tehokkaasti ja vaatii hyvän keskivartalon jännityksen sekä hallitun noston rinnalle ilman telinettä. https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:47.414Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-standing-military-press-without-rack https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.png Barbell Standing Military Press (without rack), exercise animation https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.png This exercise places significant load on the shoulders and requires strong core bracing and a controlled lift to the shoulders without a rack. https://www.sisulift.app/media/exercises/male/barbell-standing-military-press-without-rack.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:47.414Z monthly 0.5 https://www.sisulift.app/liikkeet/makuuasennon-vasarapunnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.png Makuuasennon vasarapunnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.png Hyvä liike rintalihaksen keskiosan ja punnerrusvoiman kehittämiseen neutraalilla otteella. https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:21.053Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lying-hammer-press https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.png Dumbbell Lying Hammer Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.png A great exercise for developing the middle portion of the chest and pressing strength with a neutral grip. https://www.sisulift.app/media/exercises/male/dumbbell-lying-hammer-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:21.053Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-bulgarialainen-kyykky-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.png Yhden jalan bulgarialainen kyykky Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.png Tämä liike vahvistaa etureisiä ja kehittää yhden jalan voimaa ja tasapainoa. Siitä on hyötyä kyykyissä, portaissa ja arjen liikkumisessa. https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.688Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-single-leg-split-squat https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.png Smith Single Leg Split Squat, exercise animation https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.png This exercise builds your quads while improving single leg strength and balance. It carries over well to squats, stairs, and everyday movement. https://www.sisulift.app/media/exercises/male/smith-single-leg-split-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.688Z monthly 0.5 https://www.sisulift.app/liikkeet/ojennus-ez-tangolla-maaten https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Ojennus EZ-tangolla maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Vahvistaa ojentajia, mikä parantaa työntövoimaa penkkipunnerruksessa ja tekee arjen nostamisesta vakaampaa. https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/ez-barbell-lying-triceps-extension https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png EZ Barbell Lying Triceps Extension, exercise animation https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.png Builds your triceps, improving pressing strength for the bench press and making everyday pushing and lifting more stable. https://www.sisulift.app/media/exercises/male/ez-barbell-lying-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/paan-yli-ojennus-taljassa-suoralla-tangolla https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.png Pään yli ojennus taljassa suoralla tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.png Liike kuormittaa ojentajaa pitkässä venytyksessä pään yläpuolella ja tuntuu usein erityisesti pitkässä päässä. https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.840Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-overhead-triceps-extension-straight-bar https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.png Cable Overhead Triceps Extension Straight Bar, exercise animation https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.png This exercise loads the triceps in a deep overhead stretch and is often felt especially in the long head. https://www.sisulift.app/media/exercises/male/cable-overhead-tricep-extension-straight-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.840Z monthly 0.5 https://www.sisulift.app/liikkeet/selanojennus-laitteessa https://www.sisulift.app/media/exercises/male/lever-back-extension.png Selänojennus laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-back-extension.png Vahvistaa alaselkää ja parantaa keskivartalon tukea. Siitä on hyötyä raskaissa nostoissa ja arjen kumarteluissa. https://www.sisulift.app/media/exercises/male/lever-back-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-back-extension https://www.sisulift.app/media/exercises/male/lever-back-extension.png Lever Back Extension, exercise animation https://www.sisulift.app/media/exercises/male/lever-back-extension.png Strengthens your lower back and improves core support. It helps with heavy lifts and everyday bending and lifting. https://www.sisulift.app/media/exercises/male/lever-back-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/t-tankosoutu-laitteessa-maaten https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.png T-tankosoutu laitteessa maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.png Makuu T-tankosoutu antaa tuetun asennon, joka helpottaa selän kuormittamista ilman, että alaselkä rajoittaa liikettä liikaa. https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:15.792Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-lying-t-bar-row https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.png Lever Lying T-bar Row, exercise animation https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.png The lying T-bar row provides a supported position that makes it easier to load your back without your lower back limiting the movement too much. https://www.sisulift.app/media/exercises/male/lever-lying-t-bar-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:15.792Z monthly 0.5 https://www.sisulift.app/liikkeet/sivunosto-kasipainoilla-1-5-toistolla https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Sivunosto käsipainoilla 1,5 toistolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Kehittää olkapäiden sivuosaa ja lisää hartioiden voimaa sekä hallintaa. Siitä on hyötyä nostoissa ja ylävartalon vakaudessa. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/lateral-raise-1-5-reps https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Lateral Raise 1.5 Reps, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Builds the side delts and improves shoulder strength and control. It helps with overhead lifts and upper body stability. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/jalkojen-nosto-riipunnassa-suorin-jaloin https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.png Jalkojen nosto riipunnassa suorin jaloin, liikeanimaatio https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Hyvä tuki ryhdille, raskaisiin nostoihin ja kehonhallintaan. https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/hanging-leg-raise https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.png Hanging Leg Raise, exercise animation https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.png Builds your abs and core control. A stronger core helps with posture, lifting, and overall body control. https://www.sisulift.app/media/exercises/male/hanging-straight-leg-hip-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajaojennus-paan-yli https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.png Ojentajaojennus pään yli, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.png Vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee esimerkiksi penkkipunnerrusta ja punnerruksia. https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-overhead-triceps-extension https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.png Dumbbell Overhead Triceps Extension, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.png Builds the triceps, improving pressing strength for lifts like the bench press and push ups. https://www.sisulift.app/media/exercises/male/dumbbell-standing-triceps-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.5 https://www.sisulift.app/liikkeet/sivunosto-pito-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Sivunosto pito käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Tämä liike vahvistaa olkapäiden sivuosaa ja parantaa hartioiden kestävyyttä. Siitä on hyötyä nostoissa ja vakaassa ylävartalossa. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/lateral-raise-hold https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png Lateral Raise Hold, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.png This exercise strengthens the side delts and builds shoulder endurance. It helps with overhead lifts and upper body stability. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/sumo-romanialainen-maastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Sumo-romanialainen maastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Sumoasento korostaa pakaroiden työskentelyä ja auttaa pitämään tangon lähellä vartaloa romanialaisessa maastavedossa. https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.365Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-sumo-romanian-deadlift https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png Barbell Sumo Romanian Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.png The sumo stance emphasizes glute engagement and helps keep the bar close to your body during the Romanian deadlift. https://www.sisulift.app/media/exercises/male/barbell-sumo-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.365Z monthly 0.5 https://www.sisulift.app/liikkeet/bulgarialainen-askelkyykky https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.png Bulgarialainen askelkyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.png Kehittää erityisesti etureisiä ja samalla tasapainoa sekä yhden jalan voimaa. Siitä on hyötyä arjen liikkumisessa ja kyykkyliikkeissä. https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/bulgarian-split-squat https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.png Bulgarian Split Squat, exercise animation https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.png Builds your quads while improving balance and single leg strength. It carries over well to everyday movement and squats. https://www.sisulift.app/media/exercises/male/bulgarian-split-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/etunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.png Etunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.png Vahvistaa olkapään etuosaa, mikä auttaa työntävissä liikkeissä ja parantaa olkapään hallintaa salilla ja arjessa. https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-front-raise https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.png Dumbbell Front Raise, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.png Builds the front of your shoulders, helping with pressing movements and improving shoulder control in the gym and daily life. https://www.sisulift.app/media/exercises/male/dumbbell-front-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/leuanveto-vastaotteella https://www.sisulift.app/media/exercises/male/chin-up.png Leuanveto vastaotteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/chin-up.png Vahvistaa leveää selkää ja hauiksia. Hyvä vetovoima auttaa leuanvedoissa, kiipeämisessä ja monissa muissa ylävartalon liikkeissä. https://www.sisulift.app/media/exercises/male/chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/chin-up https://www.sisulift.app/media/exercises/male/chin-up.png Chin-Up, exercise animation https://www.sisulift.app/media/exercises/male/chin-up.png Builds your lats and biceps. Strong pulling strength carries over to chin ups, climbing, and many upper body lifts. https://www.sisulift.app/media/exercises/male/chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/korokkeelle-nousu-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-step-up.png Korokkeelle nousu käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-step-up.png Vahvistaa etureisiä ja pakaroita sekä kehittää yhden jalan voimaa. Se auttaa portaissa, arjessa ja kyykkyjen tukena. https://www.sisulift.app/media/exercises/male/dumbbell-step-up.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-step-up https://www.sisulift.app/media/exercises/male/dumbbell-step-up.png Dumbbell Step-up, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-step-up.png Builds your quads and glutes while improving single leg strength. It helps with stairs, everyday movement, and stronger squats. https://www.sisulift.app/media/exercises/male/dumbbell-step-up.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapotku-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-kickback.png Ojentajapotku käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-kickback.png Tämä liike vahvistaa ojentajaa, mikä auttaa punnerruksissa, penkkipunnerruksessa ja käsien ojennusvoimassa. https://www.sisulift.app/media/exercises/male/dumbbell-kickback.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-kickback https://www.sisulift.app/media/exercises/male/dumbbell-kickback.png Dumbbell Kickback, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-kickback.png This exercise builds the triceps, helping with pressing strength in push ups, bench press, and everyday pushing. https://www.sisulift.app/media/exercises/male/dumbbell-kickback.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/jalkaprassi-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.png Jalkaprässi laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.png Jalkaprässi kehittää erityisesti etureisiä ja vahvistaa jalkojen ponnistusvoimaa. Siitä on hyötyä kyykyissä, portaissa ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-30T07:48:02.470Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-leg-press https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.png Lever Seated Leg Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.png The seated leg press mainly builds your quads and leg strength. It helps with squats, stairs, and everyday lifting. https://www.sisulift.app/media/exercises/male/lever-seated-leg-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-30T07:48:02.470Z monthly 0.5 https://www.sisulift.app/liikkeet/pakaran-potku-taakse-taljassa-polvillaan https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.png Pakaran potku taakse taljassa polvillaan, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.png Liike kohdistuu tarkasti pakaraan ja sopii hyvin pakaran aktivointiin sekä viimeistelyyn. https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.754Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-kneeling-glute-kickback https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.png Cable Kneeling Glute Kickback, exercise animation https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.png This exercise targets the glutes precisely and is well suited for glute activation and as a finishing exercise. https://www.sisulift.app/media/exercises/male/cable-kneeling-glute-kickback.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.754Z monthly 0.5 https://www.sisulift.app/liikkeet/lattiapenkkipunnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.png Lattiapenkkipunnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.png Tämä liike kehittää rintaa, ojentajia ja etuolkapäitä. Lattia rajaa liikerataa ja auttaa rakentamaan turvallista punnerrusvoimaa. https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lying-on-floor-chest-press https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.png Dumbbell Lying on Floor Chest Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.png This builds your chest, triceps and front delts. The floor limits the range of motion and helps you build pressing strength safely. https://www.sisulift.app/media/exercises/male/dumbbell-lying-on-floor-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/venalainen-kierto-selinmakuulla https://www.sisulift.app/media/exercises/male/russian-twist.png Venäläinen kierto, liikeanimaatio https://www.sisulift.app/media/exercises/male/russian-twist.png Vahvistaa vatsalihaksia ja keskivartalon kiertovoimaa. Hyvä keskivartalon hallinta auttaa arjessa ja tukee monia saliliikkeitä. https://www.sisulift.app/media/exercises/male/russian-twist.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/lying-russian-twist https://www.sisulift.app/media/exercises/male/russian-twist.png Russian Twist, exercise animation https://www.sisulift.app/media/exercises/male/russian-twist.png Builds your abs and rotational core strength. A stronger core improves everyday movement and supports many gym lifts. https://www.sisulift.app/media/exercises/male/russian-twist.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-maastaveto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Yhden jalan maastaveto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Tämä liike vahvistaa takareisiä ja pakaroita sekä kehittää tasapainoa. Se auttaa lonkan ojennuksessa ja tekee nostamisesta vakaampaa. https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.302Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-single-leg-deadlift https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Dumbbell Single Leg Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png This exercise strengthens the hamstrings and glutes while improving balance. It builds a stronger hip hinge for daily lifting and gym work. https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.302Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviisto-vipunosto-kasipainoilla-vinopenkilla https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.png Alaviisto vipunosto käsipainoilla vinopenkillä, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.png Alaviisto vipunosto käsipainoilla vinopenkillä kohdistaa venytyksen ja supistuksen erityisesti rinnan ala- ja keskiosaan ilman suurta ojentajien avustusta. https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:00.310Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-incline-low-fly https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.png Dumbbell Incline Low Fly, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.png The dumbbell incline low fly emphasizes the stretch and contraction of the lower and middle portions of the chest with minimal assistance from the triceps. https://www.sisulift.app/media/exercises/male/dumbbell-incline-low-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:00.310Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsakierto-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.png Vatsakierto kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.png Vatsakierto kahvakuulalla kehittää erityisesti vinojen vatsalihasten kiertovoimaa ja keskivartalon hallintaa. https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:58.976Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-russian-twist https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.png Kettlebell Russian Twist, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.png The Kettlebell Russian Twist primarily develops rotational strength in the obliques and improves core control. https://www.sisulift.app/media/exercises/male/kettlebell-russian-twist.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:58.976Z monthly 0.5 https://www.sisulift.app/liikkeet/taljasoutu-istuen-supinaatio-otteella https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.png Taljasoutu istuen supinaatio-otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.png Vahvistaa leveää selkää, keskiselkää ja hauiksia. Hyvä vetovoima auttaa ryhdissä ja tekee muista vetoliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-seated-supine-grip-row https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.png Cable Seated Supine grip Row, exercise animation https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.png Builds your lats, mid back and biceps. Better pulling strength helps posture and makes other pulling lifts more stable. https://www.sisulift.app/media/exercises/male/cable-seated-supine-grip-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/leuanveto-levealla-otteella https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.png Leuanveto leveällä otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.png Leveä leuanveto kehittää leveää selkää ja yläselän voimaa. Se auttaa vetävissä liikkeissä ja parantaa ylävartalon hallintaa. https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/pull-up-wide-grip https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.png Pull-up (wide grip), exercise animation https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.png Wide grip pull ups build your lats and upper back strength. They carry over to pulling movements and improve upper body control. https://www.sisulift.app/media/exercises/male/pull-up-wide-grip.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/syvakyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-full-squat.png Syväkyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-full-squat.png Syväkyykky kehittää erityisesti etureisiä, mutta myös pakaroita ja keskivartaloa. Se rakentaa voimaa arkeen ja raskaampiin jalkaliikkeisiin. https://www.sisulift.app/media/exercises/male/barbell-full-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-full-squat https://www.sisulift.app/media/exercises/male/barbell-full-squat.png Barbell Full Squat, exercise animation https://www.sisulift.app/media/exercises/male/barbell-full-squat.png The full squat builds your quads, while also training your glutes and core. It improves strength for daily life and heavier lower body lifts. https://www.sisulift.app/media/exercises/male/barbell-full-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/polviltaan-eteenpain-rullaus-vatsarullalla https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.png Polviltaan eteenpäin rullaus vatsarullalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.png Liike kehittää tehokkaasti vatsalihasten hallintaa ja kykyä estää alaselän yliojentuminen, kun pidät asennon eteen rullattuna. https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:41.197Z monthly 0.6 https://www.sisulift.app/en/exercises/kneeling-stay-forward-wheel-rollout https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.png Kneeling Stay Forward Wheel Rollout, exercise animation https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.png This exercise effectively develops abdominal control and the ability to resist lower back hyperextension while maintaining the forward rolled position. https://www.sisulift.app/media/exercises/male/kneeling-stay-forward-wheel-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:41.197Z monthly 0.5 https://www.sisulift.app/liikkeet/olankohautus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-shrug.png Olankohautus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-shrug.png Tämä liike vahvistaa epäkäslihaksia ja parantaa hartiaseudun voimaa. Siitä on hyötyä kantamisessa ja raskaissa vetoliikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-shrug.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-shrugs https://www.sisulift.app/media/exercises/male/dumbbell-shrug.png Dumbbell Shrugs, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-shrug.png This exercise strengthens the upper traps and builds shoulder girdle strength. It helps with carrying and heavy pulling exercises. https://www.sisulift.app/media/exercises/male/dumbbell-shrug.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/rutistus-lisapainolla https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.png Rutistus lisäpainolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.png Vahvistaa vatsalihaksia ja keskivartalon hallintaa. Siitä on hyötyä raskaammissa nostoissa ja arjen liikkeissä. https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.566Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-crunch-version-2 https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.png Weighted Crunch (VERSION 2), exercise animation https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.png Builds your abs and core control. A stronger core helps with heavier lifts and everyday movement. https://www.sisulift.app/media/exercises/male/weighted-crunch-version-2.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.566Z monthly 0.5 https://www.sisulift.app/liikkeet/lantiontyonto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.png Lantionnosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.png Vahvistaa pakaroita ja lonkan ojennusta, mikä tukee voimantuottoa, juoksua ja monia muita alavartalon liikkeitä. https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-hip-thrust https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.png Dumbbell Hip Thrust, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.png Builds the glutes and hip extension strength, helping with power, running, and many lower body lifts. https://www.sisulift.app/media/exercises/male/dumbbell-hip-thrust.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.5 https://www.sisulift.app/liikkeet/pec-deck-1-5-toistoilla https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Pec deck 1.5 toistoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Tämä liike kehittää rintalihaksia ja lisää puristusvoimaa. Se auttaa saamaan paremman tuntuman rintaan myös muissa punnerrusliikkeissä. https://www.sisulift.app/media/exercises/male/lever-seated-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/pec-deck-1-5-reps https://www.sisulift.app/media/exercises/male/lever-seated-fly.png Pec Deck 1.5 reps, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-fly.png This builds your chest and improves squeezing strength. It also helps you feel your chest better in pressing movements. https://www.sisulift.app/media/exercises/male/lever-seated-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-seisten-omalla-painolla https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.png Pohjenousu seisten omalla painolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.png Tämä vahvistaa pohkeita ja nilkan ojennusta. Vahvat pohkeet auttavat kävelyssä, juoksussa, hypyissä ja tasapainossa. https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/bodyweight-standing-calf-raise https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.png Bodyweight Standing Calf Raise, exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.png This strengthens your calves and ankle extension. Strong calves help with walking, running, jumping, and balance. https://www.sisulift.app/media/exercises/male/bodyweight-standing-calf-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/ristitaljaveto-polvillaan-ylhaalta-alas https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.png Ristitaljaveto polvillaan ylhäältä alas, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.png Liike kohdistaa kuormituksen rinnan ala- ja keskiosaan taljan jatkuvan vastuksen ansiosta. https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:27.256Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-kneeling-high-to-low-fly https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.png Cable Kneeling High to Low Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.png The movement targets the lower and middle portions of the chest thanks to the cable's constant resistance. https://www.sisulift.app/media/exercises/male/cable-kneeling-high-to-low-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:27.256Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-takareisikoukistus-laitteessa-maaten https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.png Yhden jalan takareisikoukistus laitteessa maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.png Tämä liike vahvistaa takareittä yksipuolisesti, se parantaa polven koukistusvoimaa ja auttaa tasoittamaan puolieroja. https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-lying-single-leg-curl https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.png Lever Lying Single Leg Curl, exercise animation https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.png This exercise strengthens one hamstring at a time, improving knee flexion strength and helping even out side to side differences. https://www.sisulift.app/media/exercises/male/lever-lying-single-leg-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-scott-penkissa-tangolla https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.png Hauiskääntö Scott-penkissä tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.png Kehittää hauista eristävästi ja parantaa vetoliikkeiden sekä kantamisen voimaa. Scott-penkki auttaa pitämään tekniikan tasaisena. https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-preacher-curl https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.png Barbell Preacher Curl, exercise animation https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.png Builds the biceps with strict isolation and improves pulling strength and carrying. The preacher bench helps keep the movement consistent. https://www.sisulift.app/media/exercises/male/barbell-preacher-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/avustettu-leuanveto https://www.sisulift.app/media/exercises/male/assisted-pull-up.png Avustettu leuanveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/assisted-pull-up.png Hyvä liike leveälle selkälihakselle ja leuanvetovoiman kehittämiseen turvallisesti avustetulla laitteella. https://www.sisulift.app/media/exercises/male/assisted-pull-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:35.101Z monthly 0.6 https://www.sisulift.app/en/exercises/assisted-pull-up https://www.sisulift.app/media/exercises/male/assisted-pull-up.png Assisted Pull-up, exercise animation https://www.sisulift.app/media/exercises/male/assisted-pull-up.png A great exercise for developing the latissimus dorsi and building pull-up strength safely with an assisted machine. https://www.sisulift.app/media/exercises/male/assisted-pull-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:35.101Z monthly 0.5 https://www.sisulift.app/liikkeet/pyoraily-ulkona https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.png Pyöräily ulkona, liikeanimaatio https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.png Ulkopyöräily kuormittaa etureisiä ja kehittää kestävyyskuntoa pyöräilyyn sopivalla tavalla. https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:21.025Z monthly 0.6 https://www.sisulift.app/en/exercises/riding-outdoor-bicycle https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.png Riding Outdoor Bicycle, exercise animation https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.png Outdoor cycling targets the quadriceps and improves endurance in a way that is specific to cycling. https://www.sisulift.app/media/exercises/male/riding-outdoor-bicycle.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:21.025Z monthly 0.5 https://www.sisulift.app/liikkeet/ristitalja-keskelta https://www.sisulift.app/media/exercises/male/cable-middle-fly.png Ristitalja keskeltä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-middle-fly.png Kehittää rintalihaksia eristävästi ja parantaa puristusvoimaa. Hyötyy penkkipunnerruksessa ja työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/cable-middle-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-middle-fly https://www.sisulift.app/media/exercises/male/cable-middle-fly.png Cable Middle Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-middle-fly.png Builds the chest with focused isolation and improves pressing strength. Carries over well to bench press and other pushing movements. https://www.sisulift.app/media/exercises/male/cable-middle-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/nojaten-sivunosto-taljassa https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.png Nojaten sivunosto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.png Kehittää olkapään sivuosaa ja auttaa rakentamaan leveämmät hartiat sekä vakaamman ylävartalon muihin nostoihin. https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-leaning-lateral-raise https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.png Cable Leaning Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.png Builds the side delts for broader shoulders and better upper body stability in other lifts. https://www.sisulift.app/media/exercises/male/cable-leaning-lateral-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapotku-taljassa https://www.sisulift.app/media/exercises/male/cable-kickback.png Ojentajapotku taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-kickback.png Vahvistaa ojentajaa, mikä parantaa työntövoimaa ja tukee liikkeitä kuten penkkipunnerrusta ja punnerruksia. https://www.sisulift.app/media/exercises/male/cable-kickback.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-triceps-kickback https://www.sisulift.app/media/exercises/male/cable-kickback.png Cable Triceps Kickback, exercise animation https://www.sisulift.app/media/exercises/male/cable-kickback.png Builds the triceps, improving pressing strength for lifts like the bench press and push ups. https://www.sisulift.app/media/exercises/male/cable-kickback.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/polvennosto https://www.sisulift.app/media/exercises/male/knee-raise.png Polvennosto, liikeanimaatio https://www.sisulift.app/media/exercises/male/knee-raise.png Liike kehittää pakaroiden sekä lantion ja alaselän hallintaa kehonpainolla. https://www.sisulift.app/media/exercises/male/knee-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.875Z monthly 0.6 https://www.sisulift.app/en/exercises/knee-raise https://www.sisulift.app/media/exercises/male/knee-raise.png Knee Raise, exercise animation https://www.sisulift.app/media/exercises/male/knee-raise.png This exercise develops the glutes as well as hip and lower back control using your body weight. https://www.sisulift.app/media/exercises/male/knee-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.875Z monthly 0.5 https://www.sisulift.app/liikkeet/superman-w https://www.sisulift.app/media/exercises/male/superman.png Superman, liikeanimaatio https://www.sisulift.app/media/exercises/male/superman.png Vahvistaa selän ojentajia, pakaroita ja yläselkää. Vahva selkä tukee ryhtiä arjessa ja nostoja salilla. https://www.sisulift.app/media/exercises/male/superman.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/superman-w https://www.sisulift.app/media/exercises/male/superman.png Superman, exercise animation https://www.sisulift.app/media/exercises/male/superman.png Strengthens your back extensors, glutes and upper back. A strong back supports your posture in daily life and your lifts in the gym. https://www.sisulift.app/media/exercises/male/superman.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/linkkuveitsi https://www.sisulift.app/media/exercises/male/v-up.png Linkkuveitsi, liikeanimaatio https://www.sisulift.app/media/exercises/male/v-up.png Linkkuveitsi on tehokas kehonpainoliike, joka kehittää keskivartalon hallintaa ja lonkan koukistajien liikkuvuutta. https://www.sisulift.app/media/exercises/male/v-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.6 https://www.sisulift.app/en/exercises/jackknife https://www.sisulift.app/media/exercises/male/v-up.png JackKnife, exercise animation https://www.sisulift.app/media/exercises/male/v-up.png The JackKnife is an effective bodyweight exercise that improves core control and hip flexor mobility. https://www.sisulift.app/media/exercises/male/v-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:05.193Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapunnerrus-v-tangolla-taljassa https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.png Ojentajapunnerrus V-tangolla taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.png Kehittää ojentajia, mikä vahvistaa työntövoimaa ja tukee esimerkiksi penkkipunnerrusta ja punnerruksia. https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-v-bar-pushdown https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.png Cable V-Bar Pushdown, exercise animation https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.png Builds the triceps, improving pressing strength for lifts like the bench press and push ups. https://www.sisulift.app/media/exercises/male/cable-triceps-pushdown-v-bar-attachment.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/alhaalta-vipunosto-taljassa https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.png Alhaalta vipunosto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.png Tämä liike kehittää rintalihaksia ja parantaa puristusvoimaa. Se tukee penkkipunnerrusta ja monia työntäviä liikkeitä. https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-low-fly https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.png Cable Low Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.png This exercise builds your chest and improves pressing strength. It supports the bench press and other pushing movements. https://www.sisulift.app/media/exercises/male/cable-low-fly-chest-fix2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/sivulankku https://www.sisulift.app/media/exercises/male/side-plank.png Sivulankku, liikeanimaatio https://www.sisulift.app/media/exercises/male/side-plank.png Sivulankku vahvistaa vinoja vatsalihaksia ja keskivartalon tukea. Se auttaa pitämään vartalon vakaana arjessa ja raskaammissa nostoissa. https://www.sisulift.app/media/exercises/male/side-plank.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.497Z monthly 0.6 https://www.sisulift.app/en/exercises/side-plank https://www.sisulift.app/media/exercises/male/side-plank.png Side Plank, exercise animation https://www.sisulift.app/media/exercises/male/side-plank.png The side plank builds your obliques and core stability. A stronger core helps with everyday movement and heavier lifts. https://www.sisulift.app/media/exercises/male/side-plank.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.497Z monthly 0.5 https://www.sisulift.app/liikkeet/bird-dog https://www.sisulift.app/media/exercises/male/bird-dog-male.png Bird dog, liikeanimaatio https://www.sisulift.app/media/exercises/male/bird-dog-male.png Bird dog vahvistaa keskivartaloa ja syviä tukilihaksia. Se parantaa tasapainoa ja auttaa pitämään asennon vakaana arjessa ja salilla. https://www.sisulift.app/media/exercises/male/bird-dog-male.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/bird-dog https://www.sisulift.app/media/exercises/male/bird-dog-male.png Bird Dog, exercise animation https://www.sisulift.app/media/exercises/male/bird-dog-male.png Bird Dog strengthens your core and deep stabilizing muscles. It improves balance and helps you stay stable in daily life and the gym. https://www.sisulift.app/media/exercises/male/bird-dog-male.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/goblet-kyykky-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.png Goblet-kyykky kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.png Goblet kyykky vahvistaa etureisiä ja koko alavartaloa. Se parantaa kyykkytekniikkaa ja tekee arjen nostoista sekä saliliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-goblet-squat https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.png Kettlebell Goblet Squat, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.png The goblet squat builds your quads and overall lower body. It improves squat mechanics and helps with everyday lifting and gym movements. https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajadippi https://www.sisulift.app/media/exercises/male/triceps-dip.png Ojentajadippi, liikeanimaatio https://www.sisulift.app/media/exercises/male/triceps-dip.png Kehittää ojentajia ja työntövoimaa. Se auttaa punnerruksissa, penkkipunnerruksessa ja monissa arjen työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/triceps-dip.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/triceps-dip https://www.sisulift.app/media/exercises/male/triceps-dip.png Triceps Dip, exercise animation https://www.sisulift.app/media/exercises/male/triceps-dip.png Builds the triceps and pressing strength. It carries over to push ups, bench press, and everyday pushing movements. https://www.sisulift.app/media/exercises/male/triceps-dip.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/askelkyykky-kavellen-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.png Askelkyykky kävellen käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.png Kehittää etureisiä, pakaroita ja tasapainoa. Liike auttaa yksijalkaisessa voimassa, joka näkyy arjessa ja raskaammissa jalkaliikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T14:54:11.940Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-walking-lunge https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.png Dumbbell Walking Lunge, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.png Builds your quads, glutes and balance. It improves single leg strength that carries over to daily movement and heavier leg lifts. https://www.sisulift.app/media/exercises/male/dumbbell-walking-lunges.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T14:54:11.940Z monthly 0.5 https://www.sisulift.app/liikkeet/korokemaastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.png Korokemaastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.png Korokemaastaveto vahvistaa koko takaketjua ja erityisesti selkää. Se parantaa nostovoimaa ja auttaa rakentamaan varmaa saranaliikettä. https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-deadlift-from-deficit https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.png Barbell Deadlift from Deficit, exercise animation https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.png The deficit deadlift builds your whole posterior chain, especially your back. It improves pulling strength and a solid hip hinge. https://www.sisulift.app/media/exercises/male/barbell-deadlift-from-deficit.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/takaolkapaan-soutu-taljassa https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.png Takaolkapään soutu taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.png Liike kohdistuu takaolkapäähän ja opettaa hallittua lapojen yhteen vetoa taljalla. https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.494Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-rear-delt-row https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.png Cable Rear Delt Row, exercise animation https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.png This exercise targets the rear delts and teaches controlled shoulder blade retraction with a cable. https://www.sisulift.app/media/exercises/male/cable-rear-delt-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.494Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-kasipainolla-tuettuna-jalkaa-vasten https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.png Hauiskääntö käsipainolla tuettuna jalkaa vasten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.png Tämä liike kehittää hauista ja parantaa kykyä koukistaa kyynärpäätä voimalla. Se auttaa rakentamaan käsivoimaa ja hallintaa. https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-concentration-curl https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.png Dumbbell Concentration Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.png This exercise builds the biceps and improves elbow flexion strength. It helps develop arm strength and better lifting control. https://www.sisulift.app/media/exercises/male/dumbbell-concentration-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/penkkipunnerrus-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-bench-press.png Penkkipunnerrus Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-bench-press.png Kehittää rintalihaksia ja työntövoimaa. Vahvempi penkkipunnerrus auttaa monissa ylävartalon liikkeissä salilla. https://www.sisulift.app/media/exercises/male/smith-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-bench-press https://www.sisulift.app/media/exercises/male/smith-bench-press.png Smith Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/smith-bench-press.png Builds your chest and pressing strength. A stronger press carries over to many upper body lifts in the gym. https://www.sisulift.app/media/exercises/male/smith-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/takaolkapaanosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.png Takaolkapäänosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.png Vahvistaa takaolkapäitä ja yläselkää. Se parantaa ryhtiä ja tukee vakaampia vetoja sekä punnerruksia. https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.334Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-rear-delt-fly https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.png Dumbbell Rear Delt Fly, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.png Builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses. https://www.sisulift.app/media/exercises/male/dumbbell-rear-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.334Z monthly 0.5 https://www.sisulift.app/liikkeet/suorin-jaloin-maastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.png Suorin jaloin maastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.png Kehittää takareisiä ja pakaroita lonkan ojennuksessa. Se parantaa nostovoimaa ja auttaa monissa arjen nostoissa. https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-stiff-legged-deadlift https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.png Barbell Stiff Legged Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.png Builds the hamstrings and glutes through hip extension. It improves pulling strength for lifting in the gym and everyday life. https://www.sisulift.app/media/exercises/male/barbell-stiff-legged-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/heilurikyykky-levypainokoneessa-kyykkylaite https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.png Heilurikyykky levypainokoneessa (kyykkylaite), liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.png Tämä liike kehittää erityisesti etureisiä ja kasvattaa jalkojen voimaa. Vahvat jalat auttavat niin arjessa kuin raskaammissa kyykyissä. https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-pendulum-squat-plate-loaded https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.png Lever Pendulum Squat (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.png This exercise builds your quads and leg strength. Stronger legs help with everyday movement and heavier squats in the gym. https://www.sisulift.app/media/exercises/male/lever-pendulum-squat-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/pysaytyspenkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.png Pysäytyspenkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.png Kehittää rintaa, ojentajia ja punnerrusvoimaa. Pysäytys parantaa voiman tuottoa rinnalta ja tekee nostosta hallitumman. https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-pause-bench-press https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.png Barbell Pause Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.png Builds the chest, triceps and pressing strength. The pause improves power off the chest and makes the lift more controlled. https://www.sisulift.app/media/exercises/male/barbell-pause-bench-press.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/ranskalainen-punnerrus-kasipainoilla-seisten https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.png Ranskalainen punnerrus käsipainoilla seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.png Liike kuormittaa ojentajia tehokkaasti pitkällä liikeradalla ja korostaa pitkää päätä pään yläpuolisessa asennossa. https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.808Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-standing-french-press https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.png Dumbbell Standing French Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.png This exercise effectively targets the triceps through a long range of motion and emphasizes the long head in the overhead position. https://www.sisulift.app/media/exercises/male/dumbbell-standing-french-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.808Z monthly 0.5 https://www.sisulift.app/liikkeet/kulmasoutu-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.png Kulmasoutu käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.png Kehittää yläselkää ja leveää selkää sekä parantaa vetovoimaa. Vahva selkä auttaa ryhdissä ja monissa muissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-bent-over-row https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.png Dumbbell Bent over Row, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.png Builds your upper back and lats, improving pulling strength. A strong back helps with posture and many other gym lifts. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/sivutaivutus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.png Sivutaivutus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.png Liike kuormittaa vinoja vatsalihaksia tehokkaasti ja kehittää keskivartalon sivuttaista hallintaa. https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:15.828Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-side-bend https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.png Dumbbell Side Bend, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.png This exercise effectively targets the obliques and improves lateral core stability. https://www.sisulift.app/media/exercises/male/dumbbell-side-bend.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:15.828Z monthly 0.5 https://www.sisulift.app/liikkeet/istumaannousu-kasipainoilla-paan-ylapuolella https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.png Istumaannousu käsipainoilla pään yläpuolella, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.png Pään yläpuolella pidettävä käsipaino lisää vatsalihasten kuormitusta ja vaatii hyvää olkapään hallintaa. https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:40.969Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-overhead-sit-up https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.png Dumbbell Overhead Sit-up, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.png Holding a dumbbell overhead increases the demand on your abdominal muscles and requires good shoulder control. https://www.sisulift.app/media/exercises/male/dumbbell-overhead-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:40.969Z monthly 0.5 https://www.sisulift.app/liikkeet/dippi-laitteessa-istuen https://www.sisulift.app/media/exercises/male/lever-seated-dip.png Dippi laitteessa istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-dip.png Istuen tehtävällä dippilaitteella saat kuormitettua ojentajia tehokkaasti vakaassa ja helposti säädettävässä liikeradassa. https://www.sisulift.app/media/exercises/male/lever-seated-dip.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:28.796Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-dip https://www.sisulift.app/media/exercises/male/lever-seated-dip.png Lever Seated Dip, exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-dip.png The seated dip machine allows you to train your triceps effectively with a stable, easily adjustable movement path. https://www.sisulift.app/media/exercises/male/lever-seated-dip.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:28.796Z monthly 0.5 https://www.sisulift.app/liikkeet/takapotku-laitteessa-seisten https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.png Takapotku laitteessa seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.png Liike kuormittaa pakaraa vakaassa asennossa ja sopii hyvin pakaran aktivointiin ennen kovempia kyykky- ja lonkan taivutus -liikkeitä. https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:36.892Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-standing-rear-kick https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.png Lever Standing Rear Kick, exercise animation https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.png This exercise targets the glute in a stable position and is well suited for glute activation before heavier squat and hip hinge exercises. https://www.sisulift.app/media/exercises/male/lever-standing-rear-kick.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:36.892Z monthly 0.5 https://www.sisulift.app/liikkeet/tayskyykky-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-full-squat.png Täyskyykky Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-full-squat.png Smith-laitteen ohjattu liikerata tekee täyskyykystä vakaamman ja helpottaa etureisien kuormittamista hallitusti. https://www.sisulift.app/media/exercises/male/smith-full-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:14.651Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-full-squat https://www.sisulift.app/media/exercises/male/smith-full-squat.png Smith Full Squat, exercise animation https://www.sisulift.app/media/exercises/male/smith-full-squat.png The Smith machine's guided bar path makes the full squat more stable and helps you target the quadriceps in a controlled manner. https://www.sisulift.app/media/exercises/male/smith-full-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:14.651Z monthly 0.5 https://www.sisulift.app/liikkeet/polkupyoravatsarutistus https://www.sisulift.app/media/exercises/male/bicycle-crunch.png Polkupyörävatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/bicycle-crunch.png Aktivoi sekä suorat että vinot vatsalihakset. https://www.sisulift.app/media/exercises/male/bicycle-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/bicycle-crunch https://www.sisulift.app/media/exercises/male/bicycle-crunch.png Bicycle Crunch, exercise animation https://www.sisulift.app/media/exercises/male/bicycle-crunch.png Targets both the rectus abdominis and the obliques. https://www.sisulift.app/media/exercises/male/bicycle-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pullover-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-pullover.png Pullover käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-pullover.png Kehittää rintalihaksia ja olkapään hallintaa pitkällä liikeradalla. Hyvä liikkuvuus ja hallinta tukevat penkkipunnerrusta ja ylävartalon voimaa. https://www.sisulift.app/media/exercises/male/dumbbell-pullover.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-pullover https://www.sisulift.app/media/exercises/male/dumbbell-pullover.png Dumbbell Pullover, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-pullover.png Builds the chest through a long range of motion and improves shoulder control. This carries over well to pressing strength and upper body stability. https://www.sisulift.app/media/exercises/male/dumbbell-pullover.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/askelkyykky https://www.sisulift.app/media/exercises/male/forward-lunge.png Askelkyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/forward-lunge.png Askelkyykky vahvistaa etureisiä ja pakaroita sekä kehittää tasapainoa. Se auttaa arjen askelluksessa ja tekee kyykyistä vakaampia. https://www.sisulift.app/media/exercises/male/forward-lunge.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/forward-lunge https://www.sisulift.app/media/exercises/male/forward-lunge.png Forward Lunge, exercise animation https://www.sisulift.app/media/exercises/male/forward-lunge.png Forward lunges build your quads and glutes while improving balance. That carries over to everyday movement and stronger squats. https://www.sisulift.app/media/exercises/male/forward-lunge.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/vaakasuora-yhden-jalan-jalkaprassi-laitteessa https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.png Vaakasuora yhden jalan jalkaprässi laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.png Tämä liike vahvistaa etureittä jalka kerrallaan. Se kehittää jalkojen voimaa ja auttaa tasoittamaan puolieroja. https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-horizontal-one-leg-press https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.png Lever Horizontal One leg Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.png This exercise builds your quads one leg at a time. It improves leg strength and helps even out side to side differences. https://www.sisulift.app/media/exercises/male/lever-horizontal-one-leg-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/t-kahvasoutu-laitteessa-levypainoilla https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.png T-kahvasoutu laitteessa levypainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.png Tämä liike vahvistaa yläselkää ja leveitä selkälihaksia. Vahva vetovoima auttaa ryhdissä ja tukee muita soutuja ja leuanvetoja. https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-t-bar-row-plate-loaded https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.png Lever T-bar Row (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.png This builds your upper back and lats. A stronger pull helps your posture and carries over to rows and pull ups. https://www.sisulift.app/media/exercises/male/lever-t-bar-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.5 https://www.sisulift.app/liikkeet/pystysoutu-tangolla https://www.sisulift.app/media/exercises/male/barbell-upright-row.png Pystysoutu tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-upright-row.png Kehittää olkapäitä ja yläselkää, mikä parantaa hartiavoimaa ja tukee monia nostoja salilla. https://www.sisulift.app/media/exercises/male/barbell-upright-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-upright-row https://www.sisulift.app/media/exercises/male/barbell-upright-row.png Barbell Upright Row, exercise animation https://www.sisulift.app/media/exercises/male/barbell-upright-row.png Builds the shoulders and upper back, improving upper body strength for everyday lifting and gym exercises. https://www.sisulift.app/media/exercises/male/barbell-upright-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/kyykky-omalla-painolla https://www.sisulift.app/media/exercises/male/bodyweight-squat.png Kyykky omalla painolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-squat.png Kehittää etureisiä ja koko alavartalon voimaa. Hyvä kyykky auttaa arjen nostoissa ja luo pohjan raskaammille kyykyille. https://www.sisulift.app/media/exercises/male/bodyweight-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/bodyweight-squat https://www.sisulift.app/media/exercises/male/bodyweight-squat.png Bodyweight Squat, exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-squat.png Builds your quads and overall lower body strength. A solid squat helps with everyday lifting and sets you up for heavier squats. https://www.sisulift.app/media/exercises/male/bodyweight-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-pohjenousu-kasipainolla-seisten https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.png Yhden jalan pohjenousu käsipainolla seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.png Tämä liike vahvistaa pohkeita ja nilkan hallintaa. Siitä on hyötyä kävelyssä, juoksussa ja ponnistavissa liikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.630Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-standing-single-leg-calf-raise https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.png Dumbbell Standing Single Leg Calf Raise, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.png This exercise builds your calves and improves ankle stability. It helps with walking, running, and explosive lower body movements. https://www.sisulift.app/media/exercises/male/dumbbell-standing-single-leg-calf-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.630Z monthly 0.5 https://www.sisulift.app/liikkeet/pike-punnerrus https://www.sisulift.app/media/exercises/male/pike-push-up.png Pike-punnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/pike-push-up.png Kehittää olkapäiden voimaa ja punnerrusvoimaa. Se auttaa käsillä työntävissä liikkeissä ja valmistaa vaativampiin punnerruksiin. https://www.sisulift.app/media/exercises/male/pike-push-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/pike-push-up https://www.sisulift.app/media/exercises/male/pike-push-up.png Pike Push-up, exercise animation https://www.sisulift.app/media/exercises/male/pike-push-up.png Builds shoulder strength and pressing power. It helps with overhead pushing and prepares you for harder push up variations. https://www.sisulift.app/media/exercises/male/pike-push-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/kiertoliike-polvillaan-vipuvarrella https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.png Kiertoliike polvillaan vipuvarrella, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.png Polvistuen tehtävä kierto vatsakiertolaitteessa kohdistaa kuorman vatsalihaksille ja helpottaa lantion hallintaa. https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:10.118Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-kneeling-twist https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.png Lever Kneeling Twist, exercise animation https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.png Performing the twist on a lever abdominal twist machine from a kneeling position places the load on the abdominal muscles and makes it easier to control the hips. https://www.sisulift.app/media/exercises/male/lever-kneeling-twist.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:10.118Z monthly 0.5 https://www.sisulift.app/liikkeet/leuanveto-neutraalilla-otteella https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.png Leuanveto neutraalilla otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.png Kehittää leveää selkää, hauiksia ja vetovoimaa. Hyvä vetovoima auttaa monissa saliliikkeissä ja kehonhallinnassa. https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:30:35.991Z monthly 0.6 https://www.sisulift.app/en/exercises/neutral-grip-chin-up https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.png Neutral Grip Chin-up, exercise animation https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.png Builds your lats, biceps and pulling strength. Better pulling strength carries over to many gym lifts and body control. https://www.sisulift.app/media/exercises/male/neutral-grip-chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:30:35.991Z monthly 0.5 https://www.sisulift.app/liikkeet/nordic-takareisikoukistus https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.png Nordic-takareisikoukistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.png Vahvistaa takareisiä ja kehittää jarruttavaa voimaa. Se tukee juoksua, hyppyjä ja auttaa suojaamaan takareisiä kovassa rasituksessa. https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:30:35.991Z monthly 0.6 https://www.sisulift.app/en/exercises/nordic-hamstring-curl https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.png Nordic Hamstring Curl, exercise animation https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.png Builds strong hamstrings and improves eccentric strength. It supports running, jumping, and helps protect the hamstrings under heavy load. https://www.sisulift.app/media/exercises/male/nordic-hamstring-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:30:35.991Z monthly 0.5 https://www.sisulift.app/liikkeet/olankohautus-tangolla https://www.sisulift.app/media/exercises/male/barbell-shrug.png Olankohautus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-shrug.png Tämä liike vahvistaa epäkäslihaksia ja parantaa hartiaseudun voimaa. Siitä on hyötyä kantamisessa ja raskaissa vedoissa. https://www.sisulift.app/media/exercises/male/barbell-shrug.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-shrugs https://www.sisulift.app/media/exercises/male/barbell-shrug.png Barbell Shrugs, exercise animation https://www.sisulift.app/media/exercises/male/barbell-shrug.png This exercise strengthens the upper traps and builds shoulder girdle strength. It helps with carrying and heavy pulling movements. https://www.sisulift.app/media/exercises/male/barbell-shrug.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/niskan-taakse-pystypunnerrus-tangolla-istuen https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.png Niskan taakse pystypunnerrus tangolla istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.png Liike kuormittaa olkapäitä voimakkaasti, mutta vaatii hyvän olkanivelen liikkuvuuden niskan taakse -asennossa. https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:31.559Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-seated-behind-head-military-press https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.png Barbell Seated Behind Head Military Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.png This exercise places significant load on the shoulders and requires good shoulder mobility in the behind-the-head position. https://www.sisulift.app/media/exercises/male/barbell-seated-behind-head-military-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:31.559Z monthly 0.5 https://www.sisulift.app/liikkeet/vyokyykky-vipuvarrella https://www.sisulift.app/media/exercises/male/lever-belt-squat.png Vyökyykky vipuvarrella, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-belt-squat.png Kehittää etureisiä ja jalkojen voimaa. Vahvat jalat helpottavat kyykkyjä, nostamista ja arjen liikkumista. https://www.sisulift.app/media/exercises/male/lever-belt-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-belt-squat https://www.sisulift.app/media/exercises/male/lever-belt-squat.png Lever Belt Squat, exercise animation https://www.sisulift.app/media/exercises/male/lever-belt-squat.png Builds your quads and lower body strength. Strong legs help with squats, lifting and everyday movement. https://www.sisulift.app/media/exercises/male/lever-belt-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/pallof-punnerrus-taljassa-puolipolviasennossa https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.png Pallof-punnerrus taljassa puolipolviasennossa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.png Vahvistaa vatsaa ja keskivartalon kiertovakautta. Se auttaa pitämään vartalon tukevana nostoissa ja arjen kantamisessa. https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-half-kneeling-pallof-press https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.png Cable Half Kneeling Pallof Press, exercise animation https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.png Builds your abs and core anti rotation strength. It helps you stay stable during lifts and everyday carrying. https://www.sisulift.app/media/exercises/male/cable-half-kneeling-pallof-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/askelkyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-lunge.png Askelkyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-lunge.png Kehittää etureisiä ja samalla tasapainoa sekä yhden jalan voimaa. Siitä on hyötyä kävelyssä, portaissa ja raskaammissa kyykyissä. https://www.sisulift.app/media/exercises/male/barbell-lunge.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-lunge https://www.sisulift.app/media/exercises/male/barbell-lunge.png Barbell Lunge, exercise animation https://www.sisulift.app/media/exercises/male/barbell-lunge.png Builds your quads while improving balance and single leg strength. It carries over well to walking, stairs, and heavier squats. https://www.sisulift.app/media/exercises/male/barbell-lunge.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/assault-pyora https://www.sisulift.app/media/exercises/male/assault-bike-run.png Assault-pyörä, liikeanimaatio https://www.sisulift.app/media/exercises/male/assault-bike-run.png Assault-pyörä on tehokas koko kehon kestävyysharjoite, jossa keskivartalon jännitys auttaa siirtämään voimaa jaloista ja käsistä ilman turhaa kehon heilumista. https://www.sisulift.app/media/exercises/male/assault-bike-run.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.6 https://www.sisulift.app/en/exercises/assault-bike-run https://www.sisulift.app/media/exercises/male/assault-bike-run.png Assault Bike Run, exercise animation https://www.sisulift.app/media/exercises/male/assault-bike-run.png The Assault Bike is an effective full-body endurance exercise in which a braced core helps transfer force from your legs and arms without unnecessary body movement. https://www.sisulift.app/media/exercises/male/assault-bike-run.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-08-09T03:40:20.752Z monthly 0.5 https://www.sisulift.app/liikkeet/roikkuva-jalkojen-nosto-taljassa https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.png Roikkuva jalkojen nosto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.png Vaativa vatsaliike, vaatii hyvän puristusvoiman. https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-hanging-leg-raise https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.png Cable Hanging Leg Raise, exercise animation https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.png A demanding abdominal exercise that requires good grip strength. https://www.sisulift.app/media/exercises/male/cable-hanging-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ilmakyykky https://www.sisulift.app/media/exercises/male/wide-air-squat.png Ilmakyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/wide-air-squat.png Ilmakyykky kehittää etureisien lisäksi pakaroiden ja takareisien voimantuottoa sekä koko kehon liikkeen hallintaa. https://www.sisulift.app/media/exercises/male/wide-air-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:22.822Z monthly 0.6 https://www.sisulift.app/en/exercises/air-squat https://www.sisulift.app/media/exercises/male/wide-air-squat.png Air Squat, exercise animation https://www.sisulift.app/media/exercises/male/wide-air-squat.png The air squat develops not only your quadriceps but also the strength of your glutes and hamstrings, as well as overall full-body movement control. https://www.sisulift.app/media/exercises/male/wide-air-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:22.822Z monthly 0.5 https://www.sisulift.app/liikkeet/rintadippi https://www.sisulift.app/media/exercises/male/chest-dip.png Rintadippi, liikeanimaatio https://www.sisulift.app/media/exercises/male/chest-dip.png Rintadippi kehittää rintaa, etuolkapäitä ja ojentajia. Se kasvattaa työntövoimaa, josta on hyötyä penkkipunnerruksessa ja arjen punnerruksissa. https://www.sisulift.app/media/exercises/male/chest-dip.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/chest-dips https://www.sisulift.app/media/exercises/male/chest-dip.png Chest Dips, exercise animation https://www.sisulift.app/media/exercises/male/chest-dip.png Chest dips build the chest, front delts, and triceps. They improve pressing strength for the gym and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/chest-dip.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/lonkanojennus-laitteessa https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.png Lonkan ojennus laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.png Eristävä liike, joka kohdistuu tehokkaasti pakaraan lonkan ojennuksella. https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T06:51:13.604Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-hip-extension-version-2 https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.png Lever Hip Extension (VERSION 2), exercise animation https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.png An isolation exercise that effectively targets the glutes through hip extension. https://www.sisulift.app/media/exercises/male/lever-hip-extension-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T06:51:13.604Z monthly 0.5 https://www.sisulift.app/liikkeet/kuminauhasoutu-istuen https://www.sisulift.app/media/exercises/male/band-seated-row.png Kuminauhasoutu istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-seated-row.png Hyvä liike selän paksuuden ja lapojen hallinnan kehittämiseen ilman laitteita. https://www.sisulift.app/media/exercises/male/band-seated-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:31.884Z monthly 0.6 https://www.sisulift.app/en/exercises/band-seated-row https://www.sisulift.app/media/exercises/male/band-seated-row.png Band seated row, exercise animation https://www.sisulift.app/media/exercises/male/band-seated-row.png A great exercise for developing back thickness and shoulder blade control without equipment. https://www.sisulift.app/media/exercises/male/band-seated-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:31.884Z monthly 0.5 https://www.sisulift.app/liikkeet/taysi-vatsarutistus-kadet-ylhaalla https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.png Täysi vatsarutistus kädet ylhäällä, liikeanimaatio https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.png Kädet pään yli lisäävät vipuvartta ja tekevät täydestä vatsarutistuksesta selvästi raskaamman kuin perinteinen sit-up. https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:32.691Z monthly 0.6 https://www.sisulift.app/en/exercises/arms-overhead-full-sit-up https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.png Arms Overhead Full Sit-up, exercise animation https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.png Keeping your arms overhead increases the lever arm, making the full sit-up significantly more challenging than a traditional sit-up. https://www.sisulift.app/media/exercises/male/arms-overhead-full-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:32.691Z monthly 0.5 https://www.sisulift.app/liikkeet/levea-pystypunnerrus-tangolla-seisten https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.png Leveä pystypunnerrus tangolla seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.png Kehittää erityisesti olkapäitä ja ylävartalon työntövoimaa. Vahvat hartiat auttavat monissa punnerruksissa ja nostoissa. https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-07T13:55:08.925Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-standing-wide-military-press https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.png Barbell Standing Wide Military Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.png Builds the shoulders and improves upper body pressing strength. Strong shoulders help in pressing and overhead lifts. https://www.sisulift.app/media/exercises/male/barbell-standing-wide-military-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-07T13:55:08.925Z monthly 0.5 https://www.sisulift.app/liikkeet/skierg https://www.sisulift.app/media/exercises/male/ski-ergometer.png SkiErg, liikeanimaatio https://www.sisulift.app/media/exercises/male/ski-ergometer.png SkiErg kehittää hapenottokykyä ja haastaa keskivartalon jännitystä erityisesti kovatehoisissa vedoissa. https://www.sisulift.app/media/exercises/male/ski-ergometer.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:03.979Z monthly 0.6 https://www.sisulift.app/en/exercises/ski-ergometer https://www.sisulift.app/media/exercises/male/ski-ergometer.png Ski Ergometer, exercise animation https://www.sisulift.app/media/exercises/male/ski-ergometer.png The SkiErg improves cardiovascular endurance and challenges core stability, especially during high-intensity pulls. https://www.sisulift.app/media/exercises/male/ski-ergometer.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:03.979Z monthly 0.5 https://www.sisulift.app/liikkeet/vastaotesoutu-tangolla https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.png Vastaotesoutu tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.png Hyvä liike selän paksuuden ja lapojen hallinnan kehittämiseen, kun penkki vähentää kehon heijaamista. https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:55.089Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-reverse-grip-incline-bench-row https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.png Barbell reverse grip incline bench row, exercise animation https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.png A great exercise for building back thickness and improving shoulder blade control, as the bench reduces body momentum. https://www.sisulift.app/media/exercises/male/barbell-reverse-grip-incline-bench-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:55.089Z monthly 0.5 https://www.sisulift.app/liikkeet/vuorikiipeilija https://www.sisulift.app/media/exercises/male/mountain-climber.png Vuorikiipeilijä, liikeanimaatio https://www.sisulift.app/media/exercises/male/mountain-climber.png Vuorikiipeilijä kehittää keskivartalon hallintaa ja nostaa sykettä ilman välineitä kehonpainolla. https://www.sisulift.app/media/exercises/male/mountain-climber.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:05.298Z monthly 0.6 https://www.sisulift.app/en/exercises/mountain-climber https://www.sisulift.app/media/exercises/male/mountain-climber.png Mountain Climber, exercise animation https://www.sisulift.app/media/exercises/male/mountain-climber.png The Mountain Climber improves core control and elevates your heart rate using only your body weight, with no equipment required. https://www.sisulift.app/media/exercises/male/mountain-climber.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:05.298Z monthly 0.5 https://www.sisulift.app/liikkeet/penkkipunnerrus-tangolla-levealla-otteella https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.png Penkkipunnerrus tangolla leveällä otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.png Tämä liike kehittää rintaa, etuolkapäitä ja ojentajia. Se kasvattaa työntövoimaa, josta on hyötyä monissa ylävartalon liikkeissä. https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-wide-bench-press https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.png Barbell Wide Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.png This builds your chest, front delts and triceps. It improves pressing strength for many upper body lifts. https://www.sisulift.app/media/exercises/male/barbell-wide-bench-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-tangolla-istuen https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.png Pystypunnerrus tangolla istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.png Kehittää olkapäiden voimaa ja kokoa sekä vahvistaa työntövoimaa. Siitä on hyötyä monissa ylävartalon liikkeissä ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-seated-overhead-press https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.png Barbell Seated Overhead Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.png Builds shoulder strength and size while improving pressing power. It helps with other upper body lifts and everyday overhead tasks. https://www.sisulift.app/media/exercises/male/barbell-seated-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/landmine-punnerrus-tangolla https://www.sisulift.app/media/exercises/male/landmine-press.png Landmine-punnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-press.png Kehittää olkapäätä ja punnerrusvoimaa, samalla keskivartalo tekee töitä. Voima siirtyy hyvin arjen nostoihin ja muihin punnerruksiin. https://www.sisulift.app/media/exercises/male/landmine-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-press https://www.sisulift.app/media/exercises/male/landmine-press.png Landmine Press, exercise animation https://www.sisulift.app/media/exercises/male/landmine-press.png Builds the shoulders and pressing strength while training core stability. It carries over well to everyday lifting and other pressing movements. https://www.sisulift.app/media/exercises/male/landmine-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/farmarikavely-kasipainoilla https://www.sisulift.app/media/exercises/male/farmers-walk.png Farmarikävely käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/farmers-walk.png Farmarikävely vahvistaa kyynärvarsia ja puristusvoimaa, samalla keskivartalo ja ylävartalon hallinta kehittyvät. Siitä on hyötyä kantamisessa ja raskaissa nostoissa. https://www.sisulift.app/media/exercises/male/farmers-walk.mp4 2 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/farmers-walk https://www.sisulift.app/media/exercises/male/farmers-walk.png Farmers walk, exercise animation https://www.sisulift.app/media/exercises/male/farmers-walk.png Farmers walk builds forearm strength and grip, while improving core stability and upper body control. It carries over to lifting and everyday carrying. https://www.sisulift.app/media/exercises/male/farmers-walk.mp4 2 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/tuettu-kulmasoutu-laitteessa-neutraalilla-otteella https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.png Tuettu kulmasoutu laitteessa neutraalilla otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.png Hyvä liike selän paksuuden ja lapaluiden hallinnan kehittämiseen, kun rintatuki vähentää alaselän kuormitusta. https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:57.718Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-bent-over-neutral-grip-row-with-chest-support https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.png Lever Bent Over Neutral Grip Row (with chest support), exercise animation https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.png A great exercise for building back thickness and improving shoulder blade control, with the chest support reducing stress on the lower back. https://www.sisulift.app/media/exercises/male/lever-bent-over-neutral-grip-row-with-chest-support.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:57.718Z monthly 0.5 https://www.sisulift.app/liikkeet/kavelykyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.png Kävelykyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.png Kävelykyykky tangolla kuormittaa etureisiä tehokkaasti ja kehittää myös askelten hallintaa. https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:22.072Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-walking-lunge https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.png Barbell Walking Lunge, exercise animation https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.png The barbell walking lunge effectively targets the quadriceps and also improves stepping control. https://www.sisulift.app/media/exercises/male/barbell-walking-lunge.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:22.072Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistovipunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.png Alaviistovipunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.png Liike korostaa rintalihasten alaosan tuntumaa pitkällä venytyksellä ja hallitulla kaarella. https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T14:12:33.523Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-low-fly https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.png Dumbbell Low Fly, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.png This movement emphasizes the lower chest through a deep stretch and a controlled arc. https://www.sisulift.app/media/exercises/male/dumbbell-floor-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T14:12:33.523Z monthly 0.5 https://www.sisulift.app/liikkeet/viistoveto https://www.sisulift.app/media/exercises/male/inverted-row.png Viistoveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/inverted-row.png Viistoveto vahvistaa yläselkää ja auttaa rakentamaan vetovoimaa. Se tukee ryhtiä ja tekee muista vetoliikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/inverted-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/inverted-row https://www.sisulift.app/media/exercises/male/inverted-row.png Inverted Row, exercise animation https://www.sisulift.app/media/exercises/male/inverted-row.png The inverted row builds your upper back and pulling strength. It improves posture and helps you stay stronger in other pulling exercises. https://www.sisulift.app/media/exercises/male/inverted-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistopenkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.png Alaviistopenkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.png Vahvistaa rintalihaksia ja tukevia ojentajia. Hyvä työntövoima auttaa sekä penkkipunnerruksessa että monissa arjen nostoissa. https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-decline-bench-press https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.png Barbell Decline Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.png Builds the chest and supporting triceps. Better pressing strength carries over to bench press and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/barbell-decline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkin-vasarakaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.png Vinopenkin vasarakääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.png Tämä liike kehittää hauista ja olkavarren lihaksia. Vahvempi ote ja käsivarret auttavat nostoissa ja arjen kantamisessa. https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-incline-hammer-curl https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.png Dumbbell Incline Hammer Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.png This exercise builds the biceps and upper arm muscles. Stronger arms and grip help with lifting in the gym and everyday carrying. https://www.sisulift.app/media/exercises/male/dumbbell-incline-hammer-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/suorakasiveto-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.png Suorakäsiveto taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.png Kehittää leveää selkää ja opettaa käyttämään lavoja oikein. Se tukee vetoliikkeitä ja parantaa ylävartalon hallintaa. https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-straight-arm-pulldown-with-rope-attachment https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.png Cable Straight Arm Pulldown (with rope attachment), exercise animation https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.png Builds the lats and teaches better shoulder blade control. It helps with pulling strength and upper body control. https://www.sisulift.app/media/exercises/male/cable-straight-arm-pulldown-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/ojentajapunnerrus-taljassa-kaanteisella-otteella https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.png Ojentajapunnerrus taljassa käänteisellä otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.png Tämä liike vahvistaa ojentajia ja parantaa työntövoimaa. Siitä on hyötyä esimerkiksi penkkipunnerruksessa ja monissa arjen nostoissa. https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-reverse-grip-pushdown https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.png Cable Reverse grip Pushdown, exercise animation https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.png This move builds your triceps and improves pressing strength. That carries over to bench press and many everyday pushing tasks. https://www.sisulift.app/media/exercises/male/cable-reverse-grip-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/vuoropystypunnerrus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.png Vuoropystypunnerrus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.png Vuoropystypunnerrus käsipainoilla kehittää olkapäiden voimaa ja parantaa olkapään hallintaa yksipuolisella kuormituksella. https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-07T13:55:08.925Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-alternate-shoulder-press https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.png Dumbbell Alternate Shoulder Press, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.png The Dumbbell Alternate Shoulder Press builds shoulder strength and improves shoulder stability through unilateral loading. https://www.sisulift.app/media/exercises/male/dumbbell-alternate-shoulder-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-07T13:55:08.925Z monthly 0.5 https://www.sisulift.app/liikkeet/vuorotteleva-hauiskaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.png Vuorotteleva hauiskääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.png Vuorohauiskääntö käsipainoilla kehittää hauista hallitulla liikeradalla ja auttaa tasoittamaan puolieroja. https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:14.440Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-alternate-biceps-curl https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.png Dumbbell Alternate Biceps Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.png The dumbbell alternate biceps curl develops the biceps through a controlled range of motion and helps reduce strength imbalances between sides. https://www.sisulift.app/media/exercises/male/dumbbell-alternate-biceps-curl.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:14.440Z monthly 0.5 https://www.sisulift.app/liikkeet/burpee https://www.sisulift.app/media/exercises/male/burpee.png Burpee, liikeanimaatio https://www.sisulift.app/media/exercises/male/burpee.png Burpee on tehokas koko kehon kehonpainoliike, joka nostaa sykettä nopeasti ja haastaa keskivartalon jännityksen. https://www.sisulift.app/media/exercises/male/burpee.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:57.667Z monthly 0.6 https://www.sisulift.app/en/exercises/burpee https://www.sisulift.app/media/exercises/male/burpee.png Burpee, exercise animation https://www.sisulift.app/media/exercises/male/burpee.png The burpee is an effective full-body bodyweight exercise that quickly raises your heart rate and challenges your core stability. https://www.sisulift.app/media/exercises/male/burpee.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:57.667Z monthly 0.5 https://www.sisulift.app/liikkeet/jm-penkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.png JM-penkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.png Kehittää erityisesti ojentajia ja vahvistaa lukitusvoimaa. Siitä on hyötyä penkkipunnerruksessa ja monissa työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-jm-bench-press https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.png Barbell JM-Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.png Builds the triceps and improves lockout strength. It helps in the bench press and other pressing movements. https://www.sisulift.app/media/exercises/male/barbell-jm-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/jalan-loitonnus-ja-nosto-maaten-lattialla https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.png Jalan loitonnus ja nosto maaten lattialla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.png Kehittää keskivartalon ja lonkan hallintaa sekä lonkan liikkuvuutta. https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.722Z monthly 0.6 https://www.sisulift.app/en/exercises/lying-abduction-leg-raise-on-floor https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.png Lying Abduction Leg Raise on floor, exercise animation https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.png Builds core and hip control and improves hip mobility. https://www.sisulift.app/media/exercises/male/lying-abduction-leg-raise-on-floor.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.722Z monthly 0.5 https://www.sisulift.app/liikkeet/hauiskaanto-tangolla-myotaotteella https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.png Hauiskääntö tangolla myötäotteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.png Vahvistaa kyynärvarsia ja puristusvoimaa. Siitä on hyötyä vedoissa, kantamisessa ja monissa muissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-reverse-curl https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.png Barbell Reverse Curl, exercise animation https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.png Builds the forearms and grip strength. That carries over to pulling lifts, carrying, and many other gym exercises. https://www.sisulift.app/media/exercises/male/barbell-reverse-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/landmine-kierto-180-astetta https://www.sisulift.app/media/exercises/male/landmine-180.png Landmine-kierto 180 astetta, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-180.png Landmine-kierto 180 astetta kuormittaa tehokkaasti keskivartalon kierron hallintaa ilman suurta selkään kohdistuvaa puristusta. https://www.sisulift.app/media/exercises/male/landmine-180.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:36.558Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-180 https://www.sisulift.app/media/exercises/male/landmine-180.png Landmine 180, exercise animation https://www.sisulift.app/media/exercises/male/landmine-180.png The Landmine 180 effectively challenges rotational core control without placing high compressive stress on the spine. https://www.sisulift.app/media/exercises/male/landmine-180.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:36.558Z monthly 0.5 https://www.sisulift.app/liikkeet/maljakyykky-kahvakuulalla-liikkuvuuteen https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.png Maljakyykky kahvakuulalla liikkuvuuteen, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.png Liike kehittää nilkkojen, lonkkien ja kyykkyasennon liikkuvuutta samalla kun etureidet tekevät työtä. https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:30.141Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-goblet-squat-mobility https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.png Kettlebell Goblet Squat Mobility, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.png This exercise improves ankle, hip, and squat mobility while your quadriceps do the work. https://www.sisulift.app/media/exercises/male/kettlebell-goblet-squat-mobility.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:30.141Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistopunnerrus https://www.sisulift.app/media/exercises/male/decline-push-up.png Alaviistopunnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/decline-push-up.png Kehittää rintaa, ojentajia ja etuolkapäitä. Parantaa ylävartalon työntövoimaa, siitä on hyötyä punnerruksissa ja penkkipunnerruksessa. https://www.sisulift.app/media/exercises/male/decline-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/decline-push-up https://www.sisulift.app/media/exercises/male/decline-push-up.png Decline Push-Up, exercise animation https://www.sisulift.app/media/exercises/male/decline-push-up.png Builds the chest, triceps and front delts. Improves upper body pushing strength for push ups and the bench press. https://www.sisulift.app/media/exercises/male/decline-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/takareisikoukistus-kasipainoilla-maaten https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.png Takareisikoukistus käsipainoilla maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.png Tämä liike vahvistaa takareisiä, jotka tukevat juoksua, hyppyjä ja vahvoja kyykkyjä sekä maastavetoja. https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.699Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lying-hamstring-curl https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.png Dumbbell Lying Hamstring Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.png This exercise strengthens your hamstrings, helping with running, jumping, stronger squats and deadlifts. https://www.sisulift.app/media/exercises/male/dumbbell-lying-hamstring-curl.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.699Z monthly 0.5 https://www.sisulift.app/liikkeet/boksikyykky-tangolla https://www.sisulift.app/media/exercises/male/barbell-box-squat.png Boksikyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-box-squat.png Boksikyykky tangolla auttaa pitämään kyykyn syvyyden samana ja korostaa lantion ojennusta pakaroille. https://www.sisulift.app/media/exercises/male/barbell-box-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:45.807Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-box-squat https://www.sisulift.app/media/exercises/male/barbell-box-squat.png Barbell Box Squat, exercise animation https://www.sisulift.app/media/exercises/male/barbell-box-squat.png The barbell box squat helps maintain consistent squat depth and emphasizes hip extension for the glutes. https://www.sisulift.app/media/exercises/male/barbell-box-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:45.807Z monthly 0.5 https://www.sisulift.app/liikkeet/suorat-ristitaljaviennit-seisten https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.png Suorat ristitaljaviennit seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.png Ristitalja seisten kuormittaa rintaa jatkuvalla jännityksellä koko liikeradan ajan. https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:27.205Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-standing-up-straight-crossovers https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.png Cable Standing-Up Straight Crossovers, exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.png The standing cable crossover keeps constant tension on the chest throughout the entire range of motion. https://www.sisulift.app/media/exercises/male/cable-standing-up-straight-crossovers.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:27.205Z monthly 0.5 https://www.sisulift.app/liikkeet/kyykky-tangolla-2-s-pysaytyksella https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.png Kyykky tangolla 2 s pysäytyksellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.png Kehittää erityisesti etureisiä ja kyykyn hallintaa. Pysäytys kasvattaa voimaa ala asennosta ja parantaa tekniikkaa myös raskaammissa kyykyissä. https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-squat-2-sec-hold https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.png Barbell Squat 2 sec Hold, exercise animation https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.png Builds the quads and improves squat control. The pause builds strength from the bottom and reinforces solid squat technique. https://www.sisulift.app/media/exercises/male/barbell-squat-2-sec-hold.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-istuen-tangolla https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.png Pohjenousu istuen tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.png Vahvistaa pohkeita, erityisesti leveää kantalihasta. Se auttaa nilkan voiman ja vakauden kehittämisessä arjessa ja salilla. https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-seated-calf-raise https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.png Barbell Seated Calf Raise, exercise animation https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.png Builds your calves, especially the soleus. Stronger calves improve ankle strength and stability in daily life and training. https://www.sisulift.app/media/exercises/male/barbell-seated-calf-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/sivuaskelkoroke-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.png Sivuaskelkoroke Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.png Liike kuormittaa etureittä yksijalkaisesti ja mahdollistaa tasaisen vastuksen Smith-laitteessa. https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:20.323Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-lateral-step-up https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.png Smith Lateral Step-Up, exercise animation https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.png This exercise targets the quadriceps unilaterally and provides consistent resistance with the Smith machine. https://www.sisulift.app/media/exercises/male/smith-lateral-step-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:20.323Z monthly 0.5 https://www.sisulift.app/liikkeet/kaanteinen-puunhakkaus-taljassa https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.png Käänteinen puunhakkaus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.png Käänteinen puunhakkaus taljassa kehittää keskivartalon kierron hallintaa ja vatsalihasten voimantuottoa. https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:51.942Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-reverse-woodchop https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.png Cable Reverse Woodchop, exercise animation https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.png The cable reverse woodchop develops rotational core control and abdominal strength. https://www.sisulift.app/media/exercises/male/cable-reverse-woodchop.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:51.942Z monthly 0.5 https://www.sisulift.app/liikkeet/ylataljan-ojennus-koydella-paan-yli https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.png Ylätaljan ojennus köydellä pään yli, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.png Hyvä liike ojentajan pitkän pään kuormittamiseen, koska olkavarsi on yläasennossa. https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:54.307Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-rope-high-pulley-overhead-triceps-extension https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.png Cable Rope High Pulley Overhead Triceps Extension, exercise animation https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.png A great exercise for targeting the long head of the triceps because the upper arm is in an overhead position. https://www.sisulift.app/media/exercises/male/cable-rope-high-pulley-overhead-tricep-extension.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:54.307Z monthly 0.5 https://www.sisulift.app/liikkeet/riippuminen https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Riippuminen, liikeanimaatio https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Kehittää puristusvoimaa ja kyynärvarsien kestävyyttä. https://www.sisulift.app/media/exercises/male/dead-hang-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/dead-hang https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Dead Hang, exercise animation https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Develops grip strength and forearm endurance. https://www.sisulift.app/media/exercises/male/dead-hang-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/ylataljasoutu-vastaotteella-istuen https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.png Ylätaljasoutu vastaotteella istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.png Hyvä liike yläselän ja leveän selkälihaksen harjoittamiseen vastaotteella, kun selkä pidetään suorana koko liikkeen ajan. https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:51.964Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-reverse-grip-straight-back-seated-high-row https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.png Cable Reverse grip Straight Back Seated High Row, exercise animation https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.png A great exercise for training the upper back and latissimus dorsi with an underhand grip while keeping your back straight throughout the movement. https://www.sisulift.app/media/exercises/male/cable-reverse-grip-straight-back-seated-high-row.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:51.964Z monthly 0.5 https://www.sisulift.app/liikkeet/vuorotteleva-vino-vatsarutistus https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.png Vuorotteleva vino vatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.png Hyvä kehonpainoliike vinojen vatsalihasten supistukseen ilman välineitä. https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:28.747Z monthly 0.6 https://www.sisulift.app/en/exercises/alternate-oblique-crunch https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.png Alternate Oblique Crunch, exercise animation https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.png A good bodyweight exercise for contracting the obliques without any equipment. https://www.sisulift.app/media/exercises/male/alternate-oblique-crunch.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:28.747Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-ojennus-kasipainolla-penkilta https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.png Yhden käden ojennus käsipainolla penkiltä, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.png Vahvistaa ojentajaa, mikä auttaa punnerruksissa, penkkipunnerruksessa ja monissa työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.833Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-one-arm-triceps-extension-on-bench https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.png Dumbbell One Arm Triceps Extension (on bench), exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.png Builds the triceps, helping with presses, bench press, and other pushing movements. https://www.sisulift.app/media/exercises/male/dumbbell-one-arm-triceps-extension-on-bench.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.833Z monthly 0.5 https://www.sisulift.app/liikkeet/levypainokoneen-soutu-istuen-myotaotteella https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.png Levypainokoneen soutu istuen myötäotteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.png Tämä liike vahvistaa yläselkää ja auttaa rakentamaan vetovoimaa. Vahva selkä tukee hyvää ryhtiä ja muita vetoliikkeitä salilla. https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-pronated-grip-seated-row-plate-loaded https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.png Lever Pronated Grip Seated Row (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.png This builds your upper back and pulling strength. A strong back supports better posture and stronger pulling lifts in the gym. https://www.sisulift.app/media/exercises/male/lever-pronated-grip-seated-row-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5 https://www.sisulift.app/liikkeet/penkkidippi https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.png Penkkidippi, liikeanimaatio https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.png Kehittää ojentajia ja työntövoimaa. Siitä on hyötyä punnerruksissa, penkkipunnerruksessa ja monissa arjen työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/chest-dip-on-bench https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.png Chest Dip on Bench, exercise animation https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.png Builds your triceps and pressing strength. It helps with push ups, bench press, and everyday pushing movements. https://www.sisulift.app/media/exercises/male/chest-dip-on-bench.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/painollinen-alaviisto-istumaannousu https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.png Painollinen alaviisto istumaannousu, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.png Painollinen alaviisto istumaannousu kuormittaa vatsalihaksia tehokkaasti alaviiston kulman ja lisäpainon ansiosta. https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:41.744Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-decline-sit-up https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.png Weighted Decline Sit-up, exercise animation https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.png The weighted decline sit-up effectively targets the abdominal muscles thanks to the decline angle and added resistance. https://www.sisulift.app/media/exercises/male/weighted-decline-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:41.744Z monthly 0.5 https://www.sisulift.app/liikkeet/taljavienti-jalkojen-valista https://www.sisulift.app/media/exercises/male/cable-pull-through.png Alataljaveto seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pull-through.png Läpiveto taljalla on pakarapainotteinen lonkan taivutus -liike, joka kuormittaa tehokkaasti lonkan ojennusta ilman tankoa. https://www.sisulift.app/media/exercises/male/cable-pull-through.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-15T07:10:11.167Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pull-through https://www.sisulift.app/media/exercises/male/cable-pull-through.png Cable pull through, exercise animation https://www.sisulift.app/media/exercises/male/cable-pull-through.png The cable pull-through is a glute-focused hip-hinge exercise that effectively trains hip extension without using a barbell. https://www.sisulift.app/media/exercises/male/cable-pull-through.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-15T07:10:11.167Z monthly 0.5 https://www.sisulift.app/liikkeet/v-vatsarutistus https://www.sisulift.app/media/exercises/male/v-up.png V-vatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/v-up.png V-vatsarutistus kehittää vatsalihasten voimaa ja hallintaa koko liikeradalla ilman välineitä. https://www.sisulift.app/media/exercises/male/v-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:27.791Z monthly 0.6 https://www.sisulift.app/en/exercises/v-up https://www.sisulift.app/media/exercises/male/v-up.png V-up, exercise animation https://www.sisulift.app/media/exercises/male/v-up.png The V-up develops abdominal strength and control through the full range of motion without any equipment. https://www.sisulift.app/media/exercises/male/v-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:27.791Z monthly 0.5 https://www.sisulift.app/liikkeet/pakara-takareisikohotus https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.png Pakara-takareisikohotus, liikeanimaatio https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.png Liike kuormittaa pakaroita ja takareisiä tehokkaasti polvikoukistuksen ja lantion ojennuksen avulla ilman lisäpainoa. https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:39.115Z monthly 0.6 https://www.sisulift.app/en/exercises/glute-ham-raise-version-2 https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.png Glute Ham Raise (VERSION 2), exercise animation https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.png This exercise effectively targets the glutes and hamstrings through knee flexion and hip extension without added weight. https://www.sisulift.app/media/exercises/male/glute-ham-raise-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:39.115Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkin-ojennus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.png Vinopenkin ojennus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.png Tämä liike vahvistaa ojentajia, mikä parantaa työntövoimaa ja tukee esimerkiksi penkkipunnerrusta ja arjen nostoja. https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:51.052Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-incline-triceps-extension https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.png Dumbbell Incline Triceps Extension, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.png This exercise builds your triceps, improving pressing strength for lifts like the bench press and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/dumbbell-incline-triceps-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:51.052Z monthly 0.5 https://www.sisulift.app/liikkeet/ranteenkoukistus-taljassa https://www.sisulift.app/media/exercises/male/cable-wrist-curl.png Ranteenkoukistus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-wrist-curl.png Vahvistaa kyynärvarsia ja puristusvoimaa. Siitä on hyötyä nostoissa, vedoissa ja arjen kantamisessa. https://www.sisulift.app/media/exercises/male/cable-wrist-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-wrist-curl https://www.sisulift.app/media/exercises/male/cable-wrist-curl.png Cable Wrist Curl, exercise animation https://www.sisulift.app/media/exercises/male/cable-wrist-curl.png Builds the forearms and grip strength. That helps with pulling, lifting and everyday carrying. https://www.sisulift.app/media/exercises/male/cable-wrist-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopunnerrus https://www.sisulift.app/media/exercises/male/incline-push-up.png Vinopunnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/incline-push-up.png Kehittää rintaa, ojentajia ja etuolkapäitä sekä punnerrusvoimaa. Helpottaa arjen työntöliikkeitä ja rakentaa pohjaa tavallisille punnerruksille. https://www.sisulift.app/media/exercises/male/incline-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:37:45.351Z monthly 0.6 https://www.sisulift.app/en/exercises/incline-push-up https://www.sisulift.app/media/exercises/male/incline-push-up.png Incline Push-up, exercise animation https://www.sisulift.app/media/exercises/male/incline-push-up.png Builds the chest, triceps and front delts while improving pressing strength. It makes everyday pushing easier and prepares you for regular push ups. https://www.sisulift.app/media/exercises/male/incline-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:37:45.351Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-landmine-punnerrus-tangolla https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.png Yhden käden landmine-punnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.png Kehittää olkapäätä ja keskivartalon hallintaa. Voima siirtyy paremmin punnerruksiin ja arjen työntäviin liikkeisiin. https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-single-arm-press https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.png Landmine Single Arm Press, exercise animation https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.png Builds shoulder strength and core stability. It carries over well to pressing movements in the gym and everyday pushing tasks. https://www.sisulift.app/media/exercises/male/landmine-single-arm-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/tyontopunnerrus-tangolla https://www.sisulift.app/media/exercises/male/push-press.png Työntöpunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/push-press.png Kehittää olkapäitä ja koko kehon räjähtävää työntövoimaa. Voima siirtyy hyvin pään yläpuolelle tehtäviin nostoihin ja moniin saliliikkeisiin. https://www.sisulift.app/media/exercises/male/push-press.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/push-press https://www.sisulift.app/media/exercises/male/push-press.png Push Press, exercise animation https://www.sisulift.app/media/exercises/male/push-press.png Builds shoulder strength and explosive pressing power. It carries over well to overhead lifts and many gym movements. https://www.sisulift.app/media/exercises/male/push-press.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/kahvakuulan-sivupidatys https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.png Kahvakuulan sivupidätys, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.png Tämä liike vahvistaa keskivartaloa ja sivuttaista hallintaa. Siitä on hyötyä kantamisessa, ryhdissä ja raskaissa perusliikkeissä. https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-suitcase-hold https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.png Kettlebell Suitcase Hold, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.png This move builds your core and side to side stability. It helps with carrying, posture and heavy compound lifts. https://www.sisulift.app/media/exercises/male/kettlebell-suitcase-hold.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/pendlay-soutu-tangolla https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.png Pendlay-soutu tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.png Kehittää yläselkää, leveää selkää ja vetovoimaa. Hyvä selkä auttaa ryhdissä ja tekee muista vetoliikkeistä vahvempia. https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-pendlay-row https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.png Barbell Pendlay Row, exercise animation https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.png Builds the upper back, lats and pulling strength. A strong back improves posture and carries over to other pulling lifts. https://www.sisulift.app/media/exercises/male/barbell-pendlay-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/niiauskyykky-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.png Niiauskyykky käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.png Kumarrusaskel käsipainoilla kuormittaa etureisiä ja haastaa lonkan hallintaa ristiaskeleessa. https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:34.352Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-curtsey-lunge https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.png Dumbbell Curtsey Lunge, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.png The dumbbell curtsey lunge targets the quadriceps and challenges hip stability during the crossover step. https://www.sisulift.app/media/exercises/male/dumbbell-curtsey-lunge.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:34.352Z monthly 0.5 https://www.sisulift.app/liikkeet/45-asteen-jalkaprassi-levealla-asennolla https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.png 45 asteen jalkaprässi leveällä asennolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.png Hyvä liike etureisien lihasmassan ja voiman kehittämiseen leveällä jalka-asennolla. https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/sled-45-leg-wide-press https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.png Sled 45 Leg Wide Press, exercise animation https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.png A great exercise for building quadriceps muscle mass and strength with a wide stance. https://www.sisulift.app/media/exercises/male/sled-45-leg-wide-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/sumokyykky-smith-laitteessa https://www.sisulift.app/media/exercises/male/smith-sumo-squat.png Sumokyykky Smith-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/smith-sumo-squat.png Sumokyykky Smith-laitteessa kohdistaa kuormaa tehokkaasti pakaroihin ja helpottaa liikeradan hallintaa. https://www.sisulift.app/media/exercises/male/smith-sumo-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:28.713Z monthly 0.6 https://www.sisulift.app/en/exercises/smith-sumo-squat https://www.sisulift.app/media/exercises/male/smith-sumo-squat.png Smith Sumo Squat, exercise animation https://www.sisulift.app/media/exercises/male/smith-sumo-squat.png The Smith Sumo Squat effectively targets the glutes and makes the movement path easier to control. https://www.sisulift.app/media/exercises/male/smith-sumo-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:28.713Z monthly 0.5 https://www.sisulift.app/liikkeet/lonkan-lahennys-taljassa https://www.sisulift.app/media/exercises/male/cable-hip-adduction.png Lonkan lähennys taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-hip-adduction.png Vahvistaa reiden lähentäjiä ja parantaa lantion hallintaa. Siitä on hyötyä tasapainossa, suunnanmuutoksissa ja alavartalon liikkeissä. https://www.sisulift.app/media/exercises/male/cable-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-hip-adduction https://www.sisulift.app/media/exercises/male/cable-hip-adduction.png Cable Hip Adduction, exercise animation https://www.sisulift.app/media/exercises/male/cable-hip-adduction.png Strengthens the hip adductors and improves pelvic stability. This helps with balance, direction changes, and lower body control. https://www.sisulift.app/media/exercises/male/cable-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/kaanteinen-pystysuora-hack-kyykky-laitteessa https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.png Käänteinen pystysuora Hack-kyykky laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.png Käänteinen pystysuora hack-kyykky laitteessa kuormittaa pakaroita tehokkaasti, koska liikerata on tuettu ja pystysuora. https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.936Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-reverse-vertical-hack-squat https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.png Lever Reverse Vertical Hack Squat, exercise animation https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.png The lever reverse vertical hack squat effectively targets the glutes because the movement path is supported and vertical. https://www.sisulift.app/media/exercises/male/lever-reverse-vertical-hack-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:50.936Z monthly 0.5 https://www.sisulift.app/liikkeet/makuusoutu-tangolla-telineessa https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.png Makuusoutu tangolla telineessä, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.png Liike auttaa kohdistamaan työn selän vetäviin lihaksiin, koska vartalo on tuettuna ja vauhdin käyttö vähenee. https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:12.310Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-lying-seal-row-on-rack https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.png Barbell Lying Seal Row on Rack, exercise animation https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.png The movement helps target the back's pulling muscles because your body is supported, reducing the use of momentum. https://www.sisulift.app/media/exercises/male/barbell-lying-seal-row-on-rack.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:12.310Z monthly 0.5 https://www.sisulift.app/liikkeet/istuen-tehtava-takareisikoukistus-levypainokoneessa https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.png Istuen tehtävä takareisikoukistus levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.png Liike kohdistuu tehokkaasti takareisiin polven koukistuksen aikana, ja kuormaa on helppo lisätä levyillä. https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:28.622Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-seated-leg-curl-plate-loaded https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.png Lever Seated Leg Curl (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.png The movement effectively targets the hamstrings during knee flexion, and it is easy to increase the load with plates. https://www.sisulift.app/media/exercises/male/lever-seated-leg-curl-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:28.622Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistopenkkiprassi-laitteessa https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.png Alaviistopenkkiprässi laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.png Vipuvarsilla toimiva alaviistopenkkiprässi kuormittaa rintaa vahvasti ja vähentää olkapäiden etuosan kuormitusta verrattuna tasapenkkiin, kun lavat pysyvät paikoillaan. https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:02.539Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-decline-chest-press https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.png Lever Decline Chest Press, exercise animation https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.png The lever decline chest press places a strong emphasis on the chest and reduces stress on the front of the shoulders compared with the flat bench press when your shoulder blades remain in position. https://www.sisulift.app/media/exercises/male/lever-decline-chest-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:02.539Z monthly 0.5 https://www.sisulift.app/liikkeet/tauotettu-maastaveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.png Tauotettu maastaveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.png Tauotus pidentää lihasten työskentelyaikaa ja vahvistaa maastavedon heikompaa kohtaa polvien alapuolella ilman, että tekniikka hajoaa. https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:17.213Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-pause-deadlift https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.png Barbell Pause Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.png The pause increases time under tension and strengthens the weakest part of the deadlift just below the knees without compromising technique. https://www.sisulift.app/media/exercises/male/barbell-pause-deadlift.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:17.213Z monthly 0.5 https://www.sisulift.app/liikkeet/reipas-kavely https://www.sisulift.app/media/exercises/male/briskly-walking.png Reipas kävely, liikeanimaatio https://www.sisulift.app/media/exercises/male/briskly-walking.png Reipas kävely kehittää peruskestävyyttä ja vahvistaa keskivartalon tukea kehonpainolla. https://www.sisulift.app/media/exercises/male/briskly-walking.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:18.776Z monthly 0.6 https://www.sisulift.app/en/exercises/briskly-walking https://www.sisulift.app/media/exercises/male/briskly-walking.png Briskly Walking, exercise animation https://www.sisulift.app/media/exercises/male/briskly-walking.png Brisk walking improves aerobic endurance and strengthens core stability using your body weight. https://www.sisulift.app/media/exercises/male/briskly-walking.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:18.776Z monthly 0.5 https://www.sisulift.app/liikkeet/kaanteinen-vatsarutistus https://www.sisulift.app/media/exercises/male/reverse-crunch-m.png Käänteinen vatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/reverse-crunch-m.png Käänteinen rutistus kohdistaa kuormituksen vatsalihaksiin ja vähentää niskan ja hartioiden rasitusta verrattuna perinteiseen rutistukseen. https://www.sisulift.app/media/exercises/male/reverse-crunch-m.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:49.391Z monthly 0.6 https://www.sisulift.app/en/exercises/reverse-crunch https://www.sisulift.app/media/exercises/male/reverse-crunch-m.png Reverse Crunch, exercise animation https://www.sisulift.app/media/exercises/male/reverse-crunch-m.png The reverse crunch targets the abdominal muscles while reducing strain on the neck and shoulders compared with a traditional crunch. https://www.sisulift.app/media/exercises/male/reverse-crunch-m.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:49.391Z monthly 0.5 https://www.sisulift.app/liikkeet/ylaviistosta-alaviistoon-kiertoveto-taljassa https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.png Yläviistosta alaviistoon kiertoveto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.png Liike kehittää erityisesti vinojen vatsalihasten ja kiertovoiman hallintaa taljavastuksella. https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:19.478Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-high-to-low-woodchopper https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.png Cable High to Low Woodchopper, exercise animation https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.png This exercise primarily develops the obliques and rotational strength control using cable resistance. https://www.sisulift.app/media/exercises/male/cable-high-to-low-woodchopper.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:19.478Z monthly 0.5 https://www.sisulift.app/liikkeet/lantionojennus-ghd-laitteessa https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.png Lonkan ojennus GHD-laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.png Liike kohdistaa kuormituksen pakaroihin lantionojennuksessa, kun selän neutraaliasento pidetään koko liikeradan ajan. https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T06:51:13.604Z monthly 0.6 https://www.sisulift.app/en/exercises/glute-ham-developer-hip-extension https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.png Glute Ham Developer Hip Extension, exercise animation https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.png This exercise targets the glutes during hip extension while maintaining a neutral spine throughout the entire range of motion. https://www.sisulift.app/media/exercises/male/glute-ham-developer-hip-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-15T06:51:13.604Z monthly 0.5 https://www.sisulift.app/liikkeet/pakarasilta-penkilta https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.png Pakarasilta penkiltä, liikeanimaatio https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.png Vahvistaa pakaroita ja lonkan ojennusta. Se tukee voimantuottoa kyykyissä, maastavedoissa ja tekee arjen nostamisesta vakaampaa. https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/glute-bridge-from-bench https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.png Glute Bridge from Bench, exercise animation https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.png Builds the glutes and hip extension strength. It helps with squats, deadlifts and everyday lifting. https://www.sisulift.app/media/exercises/male/glute-bridge-from-bench.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/matkakantokavely-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.png Matkakantokävely käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.png Vahvistaa keskivartaloa ja kylkiä vastustamaan sivutaivutusta. Se parantaa ryhtiä, tasapainoa ja kantovoimaa arjessa ja salilla. https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.mp4 2 2026-01-24T00:00:00+00:00 yes 2026-09-06T08:35:53.399Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-suitcase-carry https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.png Dumbbell Suitcase Carry, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.png Builds your core and obliques by resisting side bending. It improves posture, balance and carrying strength in daily life and the gym. https://www.sisulift.app/media/exercises/male/dumbbell-suitcase-carry.mp4 2 2026-01-24T00:00:00+00:00 yes 2026-09-06T08:35:53.399Z monthly 0.5 https://www.sisulift.app/liikkeet/maaten-soutu-tangolla-telineessa-kapealla-vastaotteella https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.png Penkkisoutu tangolla kapealla vastaotteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.png Vahvistaa yläselkää ja leveää selkää, samalla hauikset auttavat vedossa. Hyvä vetovoima tukee ryhtiä ja tasapainottaa punnerruksia. https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-lying-close-grip-underhand-row-on-rack https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.png Barbell bench row with close underhand grip, exercise animation https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.png Builds the lats and upper back, with the biceps assisting the pull. Better pulling strength supports posture and balances pressing work. https://www.sisulift.app/media/exercises/male/barbell-lying-close-grip-underhand-row-on-rack.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/vino-kaanteinen-selanojennus https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.png Vino käänteinen selänojennus, liikeanimaatio https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.png Tämä liike vahvistaa pakaroita ja tukee lantion ojennusta. Siitä on hyötyä kyykyissä, maastavedoissa ja arjen nostoissa. https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/incline-reverse-hyperextension https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.png Incline Reverse Hyperextension, exercise animation https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.png This exercise strengthens your glutes and improves hip extension. It helps with squats, deadlifts, and everyday lifting. https://www.sisulift.app/media/exercises/male/incline-reverse-hyperextension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/rollout-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-rollout.png Rollout käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-rollout.png Tämä liike vahvistaa vatsaa ja koko keskivartalon hallintaa. Hyvä keskivartalo tukee raskaita nostoja ja tekee arjen liikkeistä vakaampia. https://www.sisulift.app/media/exercises/male/dumbbell-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-rollout https://www.sisulift.app/media/exercises/male/dumbbell-rollout.png Dumbbell Rollout, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-rollout.png This move builds your abs and overall core stability. A strong core supports heavier lifts and makes everyday movement more stable. https://www.sisulift.app/media/exercises/male/dumbbell-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/takakyykky-alatangolla https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.png Takakyykky alatangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.png Kehittää erityisesti etureisiä ja samalla koko alavartalon voimaa. Vahvat jalat auttavat sekä arjessa että raskaammissa kyykyissä. https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-low-bar-squat https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.png Barbell Low Bar Squat, exercise animation https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.png Builds the quads while strengthening the entire lower body. Strong legs help in daily life and carry over to heavier squats. https://www.sisulift.app/media/exercises/male/barbell-low-bar-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/penkille-nousu-omalla-painolla https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.png Penkille nousu omalla painolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.png Hyvä kehonpainoliike etureisille ja polven hallinnan kehittämiseen korokkeen avulla. https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:55.347Z monthly 0.6 https://www.sisulift.app/en/exercises/bodyweight-step-up-version-2 https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.png Bodyweight Step-up (VERSION 2), exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.png A good bodyweight exercise for your quadriceps and for improving knee control using a step. https://www.sisulift.app/media/exercises/male/bodyweight-step-up-version-2.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:55.347Z monthly 0.5 https://www.sisulift.app/liikkeet/pistoolikyykky https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.png Pistoolikyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.png Pistoolikyykky on vaativa kehonpainoliike, joka kehittää pakaran voimaa, tasapainoa ja liikkuvuutta. https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:48.272Z monthly 0.6 https://www.sisulift.app/en/exercises/single-leg-squat-pistol https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.png Single Leg Squat (pistol), exercise animation https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.png The pistol squat is a demanding bodyweight exercise that develops glute strength, balance, and mobility. https://www.sisulift.app/media/exercises/male/single-leg-squat-pistol-male.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:48.272Z monthly 0.5 https://www.sisulift.app/liikkeet/45-asteen-selanojennus-lapaluiden-yhteenvedolla https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.png 45 asteen selänojennus lapaluiden yhteenvedolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.png Liike kohdistaa työn yläselän lapaluiden hallintaan ilman alaselän ojennusliikettä. https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.942Z monthly 0.6 https://www.sisulift.app/en/exercises/45-degrees-back-extension-scapula-adduction https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.png 45 degrees Back Extension Scapula Adduction, exercise animation https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.png This movement targets upper back scapular control without involving lower back extension. https://www.sisulift.app/media/exercises/male/45-degrees-back-extension-scapular-adduction-male.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-02T16:55:49.942Z monthly 0.5 https://www.sisulift.app/liikkeet/hyppynaru https://www.sisulift.app/media/exercises/male/jump-rope.png Hyppynaru, liikeanimaatio https://www.sisulift.app/media/exercises/male/jump-rope.png Hyppynaru on tehokas kestävyysliike, joka kehittää koordinaatiota ja kuormittaa erityisesti etureisiä toistuvissa hypyissä. https://www.sisulift.app/media/exercises/male/jump-rope.mp4 20 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:26.005Z monthly 0.6 https://www.sisulift.app/en/exercises/jump-rope https://www.sisulift.app/media/exercises/male/jump-rope.png Jump Rope, exercise animation https://www.sisulift.app/media/exercises/male/jump-rope.png Jumping rope is an effective endurance exercise that develops coordination and places particular stress on the quadriceps during repeated jumps. https://www.sisulift.app/media/exercises/male/jump-rope.mp4 20 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:26.005Z monthly 0.5 https://www.sisulift.app/liikkeet/haaraperushyppy-2 https://www.sisulift.app/media/exercises/male/jumping-jack.png Haaraperushyppy, liikeanimaatio https://www.sisulift.app/media/exercises/male/jumping-jack.png Tähtihyppy on kehonpainolla tehtävä tehokas sykettä nostava liike. https://www.sisulift.app/media/exercises/male/jumping-jack.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-09-05T11:48:09.802Z monthly 0.6 https://www.sisulift.app/en/exercises/jumping-jack https://www.sisulift.app/media/exercises/male/jumping-jack.png Jumping Jack, exercise animation https://www.sisulift.app/media/exercises/male/jumping-jack.png Jumping Jack, exercise animation https://www.sisulift.app/media/exercises/male/jumping-jack.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-09-05T11:48:09.802Z monthly 0.5 https://www.sisulift.app/liikkeet/pakaraheilautus-taaksepain-vastuskuminauhalla-seisten-tasapainossa https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.png Pakaraheilautus taaksepäin vastuskuminauhalla seisten tasapainossa, liikeanimaatio https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.png Liike kohdistuu pakaraan ja kehittää samalla yhden jalan tasapainoa ja lantion hallintaa. https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:13.842Z monthly 0.6 https://www.sisulift.app/en/exercises/resistance-band-standing-balance-glute-kickback https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.png Resistance Band Standing Balance Glute Kickback, exercise animation https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.png This exercise targets the glutes while also improving single-leg balance and hip control. https://www.sisulift.app/media/exercises/male/resistance-band-standing-balance-glute-kickback-v.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:13.842Z monthly 0.5 https://www.sisulift.app/liikkeet/alasoutu-levypainokoneessa https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.png Alasoutu levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.png Hyvä liike leveälle selkälihakselle ja keskiselän hallittuun kuormittamiseen rintatuen ansiosta. https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:15.884Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-low-row-plate-loaded https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.png Lever Low Row (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.png A great exercise for targeting the latissimus dorsi and loading the mid-back in a controlled manner thanks to the chest pad. https://www.sisulift.app/media/exercises/male/lever-low-row-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:15.884Z monthly 0.5 https://www.sisulift.app/liikkeet/takaolkanosto-taljassa-ristikkain https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.png Takaolkanosto taljassa ristikkäin, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.png Hyvä eristävä liike takahartialihaksen kehittämiseen taljalaitteella. https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:10.625Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-cross-over-revers-fly https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.png Cable Cross over Revers Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.png A great isolation exercise for developing the rear deltoids using a cable machine. https://www.sisulift.app/media/exercises/male/cable-cross-over-revers-fly.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:10.625Z monthly 0.5 https://www.sisulift.app/liikkeet/v-jalkojen-nosto https://www.sisulift.app/media/exercises/male/v-leg-raise.png V-jalkojen nosto, liikeanimaatio https://www.sisulift.app/media/exercises/male/v-leg-raise.png Liike kuormittaa vatsalihaksia voimakkaasti, koska ylä- ja alavartalo työskentelevät samaan aikaan ilman välineitä. https://www.sisulift.app/media/exercises/male/v-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:11.770Z monthly 0.6 https://www.sisulift.app/en/exercises/v-leg-raise https://www.sisulift.app/media/exercises/male/v-leg-raise.png V Leg Raise, exercise animation https://www.sisulift.app/media/exercises/male/v-leg-raise.png This exercise places a high demand on the abdominal muscles because the upper and lower body work simultaneously without equipment. https://www.sisulift.app/media/exercises/male/v-leg-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:11.770Z monthly 0.5 https://www.sisulift.app/liikkeet/vaakasuora-pallof-punnerrus-vastuskuminauhalla https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.png Vaakasuora Pallof-punnerrus vastuskuminauhalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.png Vahvistaa vatsaa ja keskivartalon kiertoa vastustavaa voimaa. Se parantaa vartalon hallintaa arjessa ja raskaammissa saliliikkeissä. https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/band-horizontal-pallof-press https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.png Band Horizontal Pallof Press, exercise animation https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.png Builds your abs and core's ability to resist rotation. Better core control carries over to daily tasks and heavier lifts. https://www.sisulift.app/media/exercises/male/band-horizontal-pallof-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/punnerrus-lapapunnerruksella https://www.sisulift.app/media/exercises/male/push-up-plus.png Punnerrus lapapunnerruksella, liikeanimaatio https://www.sisulift.app/media/exercises/male/push-up-plus.png Vahvistaa rintaa ja sahalihasta sekä parantaa lapojen hallintaa. Siitä on hyötyä punnerruksissa, penkkipunnerruksessa ja olkapäiden toiminnassa. https://www.sisulift.app/media/exercises/male/push-up-plus.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/push-up-plus https://www.sisulift.app/media/exercises/male/push-up-plus.png Push-Up Plus, exercise animation https://www.sisulift.app/media/exercises/male/push-up-plus.png Builds the chest and serratus anterior while improving shoulder blade control. That helps with push ups, bench press, and healthy shoulder movement. https://www.sisulift.app/media/exercises/male/push-up-plus.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/maastaveto-tangolla-edesta https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.png Maastaveto tangolla edestä, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.png Maastaveto vahvistaa koko takaketjua, erityisesti selkää, pakaroita ja takareisiä. Se kehittää voimaa turvallisiin nostoihin arjessa ja salilla. https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-deadlift-front-pov https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.png Barbell Deadlift (front POV), exercise animation https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.png The deadlift builds your whole posterior chain, especially your back, glutes and hamstrings. It improves strength for lifting in daily life and the gym. https://www.sisulift.app/media/exercises/male/barbell-deadlift-front-pov.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/rengassoutu https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.png Rengassoutu, liikeanimaatio https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.png Kehittää yläselkää, leveää selkää ja vetävää voimaa. Hyvä pohja leuanvetoon ja ryhdin tukemiseen arjessa. https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/ring-inverted-row https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.png Ring Inverted Row, exercise animation https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.png Builds your upper back, lats and pulling strength. It helps with pull ups and supports better posture. https://www.sisulift.app/media/exercises/male/ring-neutral-grip-inverted-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-takaolkapaan-sivunosto-kasipainolla-maaten https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.png Yhden käden takaolkapään sivunosto käsipainolla maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.png Vahvistaa takaolkapäätä ja yläselän tukea. Se parantaa ryhtiä ja tasapainottaa työntäviä liikkeitä salilla. https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lying-one-arm-rear-lateral-raise https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.png Dumbbell Lying One Arm Rear Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.png Builds the rear delts and upper back support. It helps posture and balances pressing movements in the gym. https://www.sisulift.app/media/exercises/male/dumbbell-lying-one-arm-rear-lateral-raise.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsan-kierto-taljassa https://www.sisulift.app/media/exercises/male/cable-oblique-twist.png Vatsan kierto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-oblique-twist.png Hyvä liike vinojen vatsalihasten kierron hallinnan kehittämiseen taljalla. https://www.sisulift.app/media/exercises/male/cable-oblique-twist.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:41.061Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-oblique-twist https://www.sisulift.app/media/exercises/male/cable-oblique-twist.png Cable Oblique Twist, exercise animation https://www.sisulift.app/media/exercises/male/cable-oblique-twist.png A great cable exercise for improving rotational control of the obliques. https://www.sisulift.app/media/exercises/male/cable-oblique-twist.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:41.061Z monthly 0.5 https://www.sisulift.app/liikkeet/painotettu-alaviistovatsarutistus https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.png Painotettu alaviistovatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.png Painotettu alaviistovatsarutistus kuormittaa suoraan vatsalihaksia ja mahdollistaa lisäpainon lisäämisen vähitellen. https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:41.812Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-decline-crunch https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.png Weighted decline crunch, exercise animation https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.png The weighted decline crunch directly targets the abdominal muscles and allows you to gradually increase the added weight. https://www.sisulift.app/media/exercises/male/weighted-decline-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:41.812Z monthly 0.5 https://www.sisulift.app/liikkeet/epakaskohautus-levypainokoneessa https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.png Epäkäskohautus levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.png Tehokas liike ylemmän epäkäslihaksen vahvistamiseen. https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:32.939Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-shrug-plate-loaded https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.png Lever Shrug (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.png An effective exercise for strengthening the upper trapezius. https://www.sisulift.app/media/exercises/male/lever-shrug-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:32.939Z monthly 0.5 https://www.sisulift.app/liikkeet/hyght-vipunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.png Hyght-vipunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.png Hyght-vipunosto käsipainoilla kuormittaa rintalihaksia pitkällä liikeradalla ja korostaa venytystä hallitulla laskuvaiheella. https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:00.604Z monthly 0.6 https://www.sisulift.app/en/exercises/hyght-dumbbell-fly https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.png Hyght Dumbbell Fly, exercise animation https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.png The Hyght Dumbbell Fly loads the chest muscles through a long range of motion and emphasizes the stretch with a controlled lowering phase. https://www.sisulift.app/media/exercises/male/hyght-dumbbell-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:00.604Z monthly 0.5 https://www.sisulift.app/liikkeet/holkka-paikallaan https://www.sisulift.app/media/exercises/male/place-jog.png Hölkkä paikallaan, liikeanimaatio https://www.sisulift.app/media/exercises/male/place-jog.png Paikallaan hölkkä on välineetön kestävyysliike, joka nostaa sykettä ja haastaa keskivartalon hallintaa. https://www.sisulift.app/media/exercises/male/place-jog.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:41.356Z monthly 0.6 https://www.sisulift.app/en/exercises/place-jog https://www.sisulift.app/media/exercises/male/place-jog.png Place Jog, exercise animation https://www.sisulift.app/media/exercises/male/place-jog.png Jogging in place is an equipment-free cardio exercise that raises your heart rate and challenges core stability. https://www.sisulift.app/media/exercises/male/place-jog.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:41.356Z monthly 0.5 https://www.sisulift.app/liikkeet/taljaveto https://www.sisulift.app/media/exercises/male/cable-pulldown.png Taljaveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pulldown.png Tehokas perusliike leveän selkälihaksen kehittämiseen ja lapojen yhteen vedon harjoittamiseen. https://www.sisulift.app/media/exercises/male/cable-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:49.638Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pulldown https://www.sisulift.app/media/exercises/male/cable-pulldown.png Cable Pulldown, exercise animation https://www.sisulift.app/media/exercises/male/cable-pulldown.png An effective foundational exercise for developing the latissimus dorsi and practicing shoulder blade retraction. https://www.sisulift.app/media/exercises/male/cable-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:49.638Z monthly 0.5 https://www.sisulift.app/liikkeet/saksihyppy https://www.sisulift.app/media/exercises/male/scissors-jump.png Saksihyppy, liikeanimaatio https://www.sisulift.app/media/exercises/male/scissors-jump.png Saksihyppy on askelkyykkyhyppy, joka kuormittaa etureisiä ja kehittää alavartalon räjähtävää voimaa. https://www.sisulift.app/media/exercises/male/scissors-jump.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/scissors-jump https://www.sisulift.app/media/exercises/male/scissors-jump.png Scissors Jump, exercise animation https://www.sisulift.app/media/exercises/male/scissors-jump.png Scissors Jump is a jumping lunge exercise that targets the quadriceps and develops explosive lower-body power. https://www.sisulift.app/media/exercises/male/scissors-jump.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/gorillasoutu-kahvakuulilla https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.png Gorillasoutu kahvakuulilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.png Gorillasoutu kahvakuulilla kehittää tehokkaasti selän paksuutta ja lapojen tukea lonkan taivutus -asennossa. https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:31.073Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-gorilla-row https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.png Kettlebell Gorilla Row, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.png The kettlebell Gorilla Row effectively builds back thickness and shoulder blade stability in the hip-hinged position. https://www.sisulift.app/media/exercises/male/kettlebell-gorilla-row.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:31.073Z monthly 0.5 https://www.sisulift.app/liikkeet/raaka-rinnalleveto-tangolla https://www.sisulift.app/media/exercises/male/power-clean.png Raaka rinnalleveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/power-clean.png Raaka rinnalleveto kehittää räjähtävää voimantuottoa ja vaatii hyvää keskivartalon jännitystä sekä etutelineasennon etuolkapäillä. https://www.sisulift.app/media/exercises/male/power-clean.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T09:47:49.865Z monthly 0.6 https://www.sisulift.app/en/exercises/power-clean https://www.sisulift.app/media/exercises/male/power-clean.png Power Clean, exercise animation https://www.sisulift.app/media/exercises/male/power-clean.png The power clean develops explosive power and requires strong core bracing as well as a solid front rack position on the front shoulders. https://www.sisulift.app/media/exercises/male/power-clean.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T09:47:49.865Z monthly 0.5 https://www.sisulift.app/liikkeet/sumo-lapiveto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.png Sumoläpiveto käsipainolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.png Liike kuormittaa pakaroita tehokkaasti sumo-asennon ja lonkan ojennuksen avulla ilman että paino lepää selässä. https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-10-15T07:10:39.157Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-sumo-pull-through https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.png Dumbbell Sumo Pull Through, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.png This movement effectively targets the glutes through the sumo stance and hip extension without placing the weight on your back. https://www.sisulift.app/media/exercises/male/dumbbell-sumo-pull-through.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-10-15T07:10:39.157Z monthly 0.5 https://www.sisulift.app/liikkeet/rannekoukistus-kasipainoilla-istuen-neutraalilla-otteella https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.png Rannekoukistus käsipainoilla istuen neutraalilla otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.png Liike kohdistuu kyynärvarren koukistajalihaksiin neutraalilla otteella ja on monille hellävarainen vaihtoehto ranteille. https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:10.574Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-seated-neutral-wrist-curl https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.png Dumbbell Seated Neutral Wrist Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.png This exercise targets the forearm flexor muscles with a neutral grip and is a gentler option for the wrists for many people. https://www.sisulift.app/media/exercises/male/dumbbell-seated-neutral-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:10.574Z monthly 0.5 https://www.sisulift.app/liikkeet/lantionnosto-polvet-koukussa https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.png Käänteinen vatsarutistus polvet koukussa, liikeanimaatio https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.png Liike kohdistaa kuormituksen vatsalihaksiin ja vähentää lonkankoukistajien työskentelyä polvien koukistuksen avulla. https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.6 https://www.sisulift.app/en/exercises/hip-raise-bent-knee https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.png Hip Raise (bent knee), exercise animation https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.png The exercise targets the abdominal muscles and reduces the involvement of the hip flexors by keeping the knees bent. https://www.sisulift.app/media/exercises/male/hip-raise-bent-knee.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-15T11:57:35.310Z monthly 0.5 https://www.sisulift.app/liikkeet/taljakierto-alhaalta-ylos https://www.sisulift.app/media/exercises/male/cable-twist-up-down.png Taljakierto alhaalta ylös, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-twist-up-down.png Taljakierto alhaalta ylös kuormittaa vinoja vatsalihaksia ja kehittää kiertovoimaa jatkuvalla taljavastuksella. https://www.sisulift.app/media/exercises/male/cable-twist-up-down.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:31.520Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-twist-down-up https://www.sisulift.app/media/exercises/male/cable-twist-up-down.png Cable twist (down-up), exercise animation https://www.sisulift.app/media/exercises/male/cable-twist-up-down.png The down-to-up cable twist targets the obliques and develops rotational power with constant cable resistance. https://www.sisulift.app/media/exercises/male/cable-twist-up-down.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:31.520Z monthly 0.5 https://www.sisulift.app/liikkeet/kapeaotteinen-leuanveto https://www.sisulift.app/media/exercises/male/close-grip-chin-up.png Kapeaotteinen leuanveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/close-grip-chin-up.png Kapeaotteinen leuanveto vahvistaa selkää ja hauiksia. Se parantaa vetovoimaa ja auttaa monissa muissa vetävissä liikkeissä. https://www.sisulift.app/media/exercises/male/close-grip-chin-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/close-grip-chin-up https://www.sisulift.app/media/exercises/male/close-grip-chin-up.png Close Grip Chin-Up, exercise animation https://www.sisulift.app/media/exercises/male/close-grip-chin-up.png Close grip chin ups build your back and biceps. They improve pulling strength and carry over to other pulling exercises. https://www.sisulift.app/media/exercises/male/close-grip-chin-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/pohjenousu-seinaa-vasten https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.png Pohjenousu seinää vasten, liikeanimaatio https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.png Vahvistaa pohkeita ja nilkan voimaa. Siitä on hyötyä kävelyssä, juoksussa, hypyissä ja tasapainossa. https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.6 https://www.sisulift.app/en/exercises/calf-raise-with-wall-support https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.png Calf Raise with Wall Support, exercise animation https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.png Builds your calves and ankle strength. That helps with walking, running, jumping and better balance. https://www.sisulift.app/media/exercises/male/calf-raise-with-wall-support.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:05:46.192Z monthly 0.5 https://www.sisulift.app/liikkeet/sivulankku-lonkan-lahennyksella https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.png Sivulankku lonkan lähennyksellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.png Vahvistaa lonkan lähentäjiä ja keskivartaloa. Parempi lantion hallinta auttaa tasapainossa ja tukee monia alavartalon liikkeitä. https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.6 https://www.sisulift.app/en/exercises/side-plank-hip-adduction https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.png Side Plank Hip Adduction, exercise animation https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.png Builds the hip adductors and core. Better hip control improves balance and supports many lower body lifts. https://www.sisulift.app/media/exercises/male/side-plank-hip-adduction.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:34:38.566Z monthly 0.5 https://www.sisulift.app/liikkeet/vinopenkin-taljavipunosto https://www.sisulift.app/media/exercises/male/cable-incline-fly.png Vinopenkin taljavipunosto, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-incline-fly.png Kehittää erityisesti rintalihaksia ja auttaa löytämään hyvän rintakontaktin. Siitä on hyötyä punnerruksissa ja penkkipunnerruksessa. https://www.sisulift.app/media/exercises/male/cable-incline-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-incline-fly https://www.sisulift.app/media/exercises/male/cable-incline-fly.png Cable Incline Fly, exercise animation https://www.sisulift.app/media/exercises/male/cable-incline-fly.png Builds the chest, especially the upper chest, and improves your mind muscle connection. It carries over well to push ups and the bench press. https://www.sisulift.app/media/exercises/male/cable-incline-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/ilmapyora https://www.sisulift.app/media/exercises/male/air-bike.png Ilmapyörä, liikeanimaatio https://www.sisulift.app/media/exercises/male/air-bike.png Ilmapyörä kehittää vatsalihasten supistusta ja kiertoliikkeen hallintaa ilman välineitä. https://www.sisulift.app/media/exercises/male/air-bike.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:53:40.149Z monthly 0.6 https://www.sisulift.app/en/exercises/air-bike https://www.sisulift.app/media/exercises/male/air-bike.png Air Bike, exercise animation https://www.sisulift.app/media/exercises/male/air-bike.png The Air Bike develops abdominal muscle contraction and rotational control without equipment. https://www.sisulift.app/media/exercises/male/air-bike.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:53:40.149Z monthly 0.5 https://www.sisulift.app/liikkeet/vasaraotteinen-hauiskaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.png Vasaraotteinen hauiskääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.png Eristävä liike hauikselle neutraalilla otteella, joka korostaa olkavarren syvää koukistajalihasta. https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:50.554Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-hammer-curl-version-2 https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.png Dumbbell Hammer Curl (version 2), exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.png An isolation exercise for the biceps using a neutral grip, emphasizing the deep flexor muscle of the upper arm. https://www.sisulift.app/media/exercises/male/dumbbell-hammer-curl-version-2.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:50.554Z monthly 0.5 https://www.sisulift.app/liikkeet/askel-laitteessa https://www.sisulift.app/media/exercises/male/lever-step-version-2.png Askel laitteessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-step-version-2.png Askel laitteessa kehittää aerobista kuntoa ja kuormittaa keskivartaloa suorituksen ajan ylläpitävällä lihastyöllä. https://www.sisulift.app/media/exercises/male/lever-step-version-2.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:36.967Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-step-version-2 https://www.sisulift.app/media/exercises/male/lever-step-version-2.png Lever Step (VERSION 2), exercise animation https://www.sisulift.app/media/exercises/male/lever-step-version-2.png The lever step develops aerobic fitness and keeps your core engaged with continuous stabilizing muscle work throughout the exercise. https://www.sisulift.app/media/exercises/male/lever-step-version-2.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:36.967Z monthly 0.5 https://www.sisulift.app/liikkeet/rekipunnerrus https://www.sisulift.app/media/exercises/male/power-sled-push.png Kelkan työntö, liikeanimaatio https://www.sisulift.app/media/exercises/male/power-sled-push.png Rekipunnerrus on tehokas kelkkaliike koko alavartalon voimantuoton ja etureisien kuormituksen kehittämiseen. https://www.sisulift.app/media/exercises/male/power-sled-push.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-09-10T15:19:16.652Z monthly 0.6 https://www.sisulift.app/en/exercises/power-sled-push https://www.sisulift.app/media/exercises/male/power-sled-push.png Sled Push, exercise animation https://www.sisulift.app/media/exercises/male/power-sled-push.png The power sled push is an effective sled exercise for developing lower-body power production and loading the quadriceps. https://www.sisulift.app/media/exercises/male/power-sled-push.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-09-10T15:19:16.652Z monthly 0.5 https://www.sisulift.app/liikkeet/sissy-kyykky https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.png Sissy-kyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.png Kohdistuu voimakkaasti etureiteen. https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/sissy-squat https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.png Sissy Squat, exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.png Places a strong emphasis on the quadriceps. https://www.sisulift.app/media/exercises/male/bodyweight-standing-sissy-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/selinmakuulla-pyyhkijat https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.png Selinmakuulla pyyhkijät, liikeanimaatio https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.png Liike kehittää lantion kierron hallintaa ja kuormittaa pakaroita staattisina tukilihaksina. https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:53.990Z monthly 0.6 https://www.sisulift.app/en/exercises/supine-windshield-wipers https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.png Supine Windshield Wipers, exercise animation https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.png This exercise develops hip rotation control and challenges the glutes as static stabilizing muscles. https://www.sisulift.app/media/exercises/male/supine-windshield-wipers.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:53.990Z monthly 0.5 https://www.sisulift.app/liikkeet/atlasheilautus-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.png Atlasheilautus kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.png Atlasheilautus kahvakuulalla korostaa keskivartalon jännitystä ja voimansiirtoa lantiosta pään yläpuolelle. https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:18.236Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-atlas-swing https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.png Kettlebell Atlas Swing, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.png The kettlebell Atlas swing emphasizes core bracing and power transfer from the hips to overhead. https://www.sisulift.app/media/exercises/male/kettlebell-atlas-swing.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:18.236Z monthly 0.5 https://www.sisulift.app/liikkeet/hyppykyykky https://www.sisulift.app/media/exercises/male/jump-squat.png Hyppykyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/jump-squat.png Hyppykyykky kehittää alavartalon räjähtävää voimantuottoa ja kuormittaa erityisesti etureisiä kehonpainolla. https://www.sisulift.app/media/exercises/male/jump-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-14T16:41:52.067Z monthly 0.6 https://www.sisulift.app/en/exercises/jump-squat https://www.sisulift.app/media/exercises/male/jump-squat.png Jump Squat, exercise animation https://www.sisulift.app/media/exercises/male/jump-squat.png The jump squat develops explosive lower-body power and primarily targets the quadriceps using bodyweight. https://www.sisulift.app/media/exercises/male/jump-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-14T16:41:52.067Z monthly 0.5 https://www.sisulift.app/liikkeet/ontto-keinunta https://www.sisulift.app/media/exercises/male/hollow-rock.png Ontto keinunta, liikeanimaatio https://www.sisulift.app/media/exercises/male/hollow-rock.png Liike kehittää keskivartalon staattista hallintaa ja kykyä vastustaa alaselän ojentumista. https://www.sisulift.app/media/exercises/male/hollow-rock.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:15.984Z monthly 0.6 https://www.sisulift.app/en/exercises/hollow-rock https://www.sisulift.app/media/exercises/male/hollow-rock.png Hollow Rock, exercise animation https://www.sisulift.app/media/exercises/male/hollow-rock.png This exercise develops static core control and the ability to resist lower back extension. https://www.sisulift.app/media/exercises/male/hollow-rock.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:15.984Z monthly 0.5 https://www.sisulift.app/liikkeet/kasipainon-pyoritys https://www.sisulift.app/media/exercises/male/dumbbell-spin.png Käsipainon pyöritys, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-spin.png Liike kehittää vatsalihasten kykyä vastustaa kiertoa ja pitää keskivartalo jännittyneenä liikkeen aikana. https://www.sisulift.app/media/exercises/male/dumbbell-spin.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:29.309Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-spin https://www.sisulift.app/media/exercises/male/dumbbell-spin.png Dumbbell Spin, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-spin.png This exercise develops your abdominal muscles' ability to resist rotation and keep your core braced throughout the movement. https://www.sisulift.app/media/exercises/male/dumbbell-spin.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:29.309Z monthly 0.5 https://www.sisulift.app/liikkeet/kuminauhan-erilleenveto https://www.sisulift.app/media/exercises/male/band-pull-apart.png Kuminauhan erilleenveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-pull-apart.png Liike vahvistaa takaolkapäitä ja parantaa lapaluiden hallintaa. https://www.sisulift.app/media/exercises/male/band-pull-apart.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:29.451Z monthly 0.6 https://www.sisulift.app/en/exercises/band-pull-apart https://www.sisulift.app/media/exercises/male/band-pull-apart.png Band Pull Apart, exercise animation https://www.sisulift.app/media/exercises/male/band-pull-apart.png This exercise strengthens the rear deltoids and improves shoulder blade control. https://www.sisulift.app/media/exercises/male/band-pull-apart.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:29.451Z monthly 0.5 https://www.sisulift.app/liikkeet/negatiivinen-lohikaarmelippu https://www.sisulift.app/media/exercises/male/negative-dragon-flag.png Negatiivinen lohikäärmelippu, liikeanimaatio https://www.sisulift.app/media/exercises/male/negative-dragon-flag.png Negatiivinen dragon flag kehittää tehokkaasti vatsalihasten laskuvaiheen hallintaa ja koko kehon jäykkyyttä. https://www.sisulift.app/media/exercises/male/negative-dragon-flag.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:10.597Z monthly 0.6 https://www.sisulift.app/en/exercises/negative-dragon-flag https://www.sisulift.app/media/exercises/male/negative-dragon-flag.png Negative Dragon Flag, exercise animation https://www.sisulift.app/media/exercises/male/negative-dragon-flag.png The negative dragon flag effectively develops eccentric abdominal control and full-body rigidity. https://www.sisulift.app/media/exercises/male/negative-dragon-flag.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:10.597Z monthly 0.5 https://www.sisulift.app/liikkeet/etukumarassa-tehtava-takaolkapaan-vipunosto-ja-vasarakaanto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.png Etukumarassa tehtävä takaolkapään vipunosto ja vasarakääntö käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.png Tehokas liike takahartioiden aktivointiin ja lapaluiden hallinnan kehittämiseen. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:22.896Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-bent-over-reverse-fly-to-hammer-curl https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.png Dumbbell Bent Over Reverse Fly to Hammer Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.png An effective exercise for activating the rear deltoids and improving scapular control. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-fly-to-hammer-curl-mal.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:22.896Z monthly 0.5 https://www.sisulift.app/liikkeet/lapaluunvedot https://www.sisulift.app/media/exercises/male/scapular-pull-up.png Lapaluunvedot, liikeanimaatio https://www.sisulift.app/media/exercises/male/scapular-pull-up.png Hyvä liike lapaluiden hallinnan ja selän aktivoinnin harjoitteluun ennen leuanvetoja. https://www.sisulift.app/media/exercises/male/scapular-pull-up.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:07.441Z monthly 0.6 https://www.sisulift.app/en/exercises/scapula-pull-up https://www.sisulift.app/media/exercises/male/scapular-pull-up.png Scapula Pull-up, exercise animation https://www.sisulift.app/media/exercises/male/scapular-pull-up.png A great exercise for improving scapular control and activating your back before pull-ups. https://www.sisulift.app/media/exercises/male/scapular-pull-up.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:07.441Z monthly 0.5 https://www.sisulift.app/liikkeet/vipukyykky-levypainoilla https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.png Vipukyykky levypainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.png Vipukyykky levypainoilla mahdollistaa raskaan kyykyn tuetummin kuin vapaapainoilla ja korostaa etureisiä. https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:34.820Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-squat-plate-loaded https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.png Lever Squat (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.png The plate-loaded lever squat allows for heavier squats with more support than free weights and emphasizes the quadriceps. https://www.sisulift.app/media/exercises/male/lever-squat-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:34.820Z monthly 0.5 https://www.sisulift.app/liikkeet/maailman-paras-venytys https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.png Maailman paras venytys, liikeanimaatio https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.png Liike yhdistää lonkankoukistajan, takareiden ja rintarangan liikkuvuuden sekä keskivartalon hallinnan samaan sarjaan. https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:08.820Z monthly 0.6 https://www.sisulift.app/en/exercises/world-greatest-stretch https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.png World Greatest Stretch, exercise animation https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.png This movement combines hip flexor, hamstring, and thoracic spine mobility with core control in a single sequence. https://www.sisulift.app/media/exercises/male/worlds-greatest-stretch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:08.820Z monthly 0.5 https://www.sisulift.app/liikkeet/spell-caster https://www.sisulift.app/media/exercises/male/spell-caster.png Spell Caster, liikeanimaatio https://www.sisulift.app/media/exercises/male/spell-caster.png Loitsunheittäjä on vatsaa kuormittava kiertoliike, jossa hallittu kierto ja keskivartalon jännitys ovat ratkaisevia. https://www.sisulift.app/media/exercises/male/spell-caster.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:28.498Z monthly 0.6 https://www.sisulift.app/en/exercises/spell-caster https://www.sisulift.app/media/exercises/male/spell-caster.png Spell Caster, exercise animation https://www.sisulift.app/media/exercises/male/spell-caster.png The Spell Caster is a core-focused rotational exercise where controlled rotation and core bracing are essential. https://www.sisulift.app/media/exercises/male/spell-caster.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:28.498Z monthly 0.5 https://www.sisulift.app/liikkeet/sivu-ja-etunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.png Sivu- ja etunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.png Liike yhdistää sivu- ja etunoston samaan sarjaan ja kuormittaa hartialihaksia monipuolisesti. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:16.686Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lateral-to-front-raise https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.png Dumbbell Lateral to Front Raise, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.png This movement combines a lateral raise and a front raise in the same set to train the deltoids from multiple angles. https://www.sisulift.app/media/exercises/male/dumbbell-lateral-to-front-raise.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:16.686Z monthly 0.5 https://www.sisulift.app/liikkeet/lammittely-askelkyykyssa https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.png Lämmittely askelkyykyssä, liikeanimaatio https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.png Hyvä lämmittelyliike etureisille ja polven liikeradan kontrolliin kehonpainolla. https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-07-06T06:04:06.395Z monthly 0.6 https://www.sisulift.app/en/exercises/warming-up-in-lunge-six https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.png Warming-up in Lunge (six), exercise animation https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.png A good bodyweight warm-up exercise for the quadriceps and for improving knee tracking control. https://www.sisulift.app/media/exercises/male/warming-up-in-lunge-six.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-07-06T06:04:06.395Z monthly 0.5 https://www.sisulift.app/liikkeet/kasipainoheilautus https://www.sisulift.app/media/exercises/male/dumbbell-swing.png Käsipainoheilautus, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-swing.png Käsipainoheilautus kehittää pakaroiden voimantuottoa ja lonkan taivutuksen tekniikkaa dynaamisessa liikkeessä. https://www.sisulift.app/media/exercises/male/dumbbell-swing.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-swing https://www.sisulift.app/media/exercises/male/dumbbell-swing.png Dumbbell Swing, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-swing.png The dumbbell swing develops glute power and hip hinge technique through a dynamic movement. https://www.sisulift.app/media/exercises/male/dumbbell-swing.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/ranneojennus-tangolla https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.png Ranneojennus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.png Vahvistaa kyynärvarren ojentajia ja parantaa puristusvoimaa sekä ranteiden hallintaa. Siitä on hyötyä nostoissa ja arjen kantamisessa. https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-reverse-wrist-curl https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.png Barbell Reverse Wrist Curl, exercise animation https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.png Strengthens the forearm extensors and improves grip strength and wrist control. That helps in lifting and everyday carrying. https://www.sisulift.app/media/exercises/male/barbell-reverse-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/ranteenkoukistus-kasipainoilla-penkin-yli https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.png Ranteenkoukistus käsipainoilla penkin yli, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.png Vahvistaa kyynärvarren koukistajia ja puristusvoimaa. Siitä on hyötyä otteessa, kantamisessa ja monissa vetoliikkeissä. https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-over-bench-wrist-curl https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.png Dumbbell Over Bench Wrist Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.png Builds the forearm flexors and grip strength. A stronger grip helps with carrying and many pulling exercises. https://www.sisulift.app/media/exercises/male/dumbbell-over-bench-wrist-curl.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:11:12.340Z monthly 0.5 https://www.sisulift.app/liikkeet/face-pull-taljassa-maaten https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.png Face pull taljassa maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.png Vahvistaa takaolkapäitä ja yläselkää sekä parantaa olkapäiden hallintaa. Hyöty näkyy ryhdissä ja vetävissä liikkeissä. https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-lying-face-pull https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.png Cable Lying Face Pull, exercise animation https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.png Builds the rear delts and upper back while improving shoulder control. It helps with posture and stronger pulling exercises. https://www.sisulift.app/media/exercises/male/cable-lying-face-pull.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:00:07.539Z monthly 0.5 https://www.sisulift.app/liikkeet/landmine-pystypunnerrus-istuen https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.png Landmine-pystypunnerrus istuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.png Vahvistaa olkapäitä ja työntövoimaa. Se tukee punnerruksia, nostamista ja tavaroiden työntämistä arjessa. https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-seated-shoulder-press https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.png Landmine Seated Shoulder Press, exercise animation https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.png Builds shoulder strength and pressing power. It helps with overhead lifts, pushing movements, and everyday lifting. https://www.sisulift.app/media/exercises/male/landmine-seated-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/kantapaakosketus https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.png Kantapääkosketus, liikeanimaatio https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.png Liike kehittää erityisesti vinojen vatsalihasten ja etureisien kestävyyttä keskivartalon dynaamisessa hallinnassa. https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:07.208Z monthly 0.6 https://www.sisulift.app/en/exercises/heel-to-heel-tap https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.png Heel to Heel Tap, exercise animation https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.png This exercise primarily develops the endurance of the obliques and quadriceps while improving dynamic core control. https://www.sisulift.app/media/exercises/male/heel-to-heel-tap.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:07.208Z monthly 0.5 https://www.sisulift.app/liikkeet/vinovatsarutistus-lattialla https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.png Vinovatsarutistus lattialla, liikeanimaatio https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.png Liike kohdistaa rutistuksen vinolla kierrolla keskivartaloon ja haastaa hallittua selkärangan koukistus- ja kiertoliikkeen hallintaa ilman välinettä. https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:10.111Z monthly 0.6 https://www.sisulift.app/en/exercises/oblique-crunches-floor https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.png Oblique Crunches Floor, exercise animation https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.png This movement targets the core with a twisting crunch and challenges controlled spinal flexion and rotation without any equipment. https://www.sisulift.app/media/exercises/male/oblique-crunches-floor.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:10.111Z monthly 0.5 https://www.sisulift.app/liikkeet/olkakosketus https://www.sisulift.app/media/exercises/male/shoulder-tap.png Olkakosketus, liikeanimaatio https://www.sisulift.app/media/exercises/male/shoulder-tap.png Liike kehittää lankkuasennon kykyä vastustaa vartalon kiertoa sekä koko ylävartalon tukea kehonpainolla. https://www.sisulift.app/media/exercises/male/shoulder-tap.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:59:15.561Z monthly 0.6 https://www.sisulift.app/en/exercises/shoulder-tap https://www.sisulift.app/media/exercises/male/shoulder-tap.png Shoulder Tap, exercise animation https://www.sisulift.app/media/exercises/male/shoulder-tap.png This movement develops your ability to resist torso rotation in the plank position and improves overall upper-body stability using your bodyweight. https://www.sisulift.app/media/exercises/male/shoulder-tap.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:59:15.561Z monthly 0.5 https://www.sisulift.app/liikkeet/alaviistossa-tehtava-ylapuolinen-vatsarutistus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.png Alaviistossa tehtävä yläpuolinen vatsarutistus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.png Liike kuormittaa vatsalihaksia pitkällä liikeradalla ja lisää keskivartalon hallinnan vaatimusta, kun käsipainoa pidetään pään yläpuolella. https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:37.139Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-decline-overhead-sit-up https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.png Dumbbell Decline Overhead Sit-up, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.png This movement challenges the abdominal muscles through a long range of motion and increases the core stability demand by holding the dumbbell overhead. https://www.sisulift.app/media/exercises/male/dumbbell-decline-overhead-sit-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:37.139Z monthly 0.5 https://www.sisulift.app/liikkeet/kasipyoraily https://www.sisulift.app/media/exercises/male/hands-bike.png Käsipyöräily, liikeanimaatio https://www.sisulift.app/media/exercises/male/hands-bike.png Käsipyöräilylaitteella saat nivelystävällisen kestävyysharjoituksen, jossa keskivartalon jännitys auttaa pitämään asennon vakaana. https://www.sisulift.app/media/exercises/male/hands-bike.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:46.987Z monthly 0.6 https://www.sisulift.app/en/exercises/hands-bike https://www.sisulift.app/media/exercises/male/hands-bike.png Hands bike, exercise animation https://www.sisulift.app/media/exercises/male/hands-bike.png The hand bike provides a joint-friendly endurance workout, where bracing your core helps keep your position stable. https://www.sisulift.app/media/exercises/male/hands-bike.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:46.987Z monthly 0.5 https://www.sisulift.app/liikkeet/pitkan-matkan-juoksu https://www.sisulift.app/media/exercises/male/long-distance-running.png Pitkän matkan juoksu, liikeanimaatio https://www.sisulift.app/media/exercises/male/long-distance-running.png Kestävyysjuoksu kehittää aerobista kuntoa ja haastaa keskivartalon hallintaa pitkäkestoisesti ilman välineitä kehonpainolla. https://www.sisulift.app/media/exercises/male/long-distance-running.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:48.076Z monthly 0.6 https://www.sisulift.app/en/exercises/long-distance-running https://www.sisulift.app/media/exercises/male/long-distance-running.png Long Distance Running, exercise animation https://www.sisulift.app/media/exercises/male/long-distance-running.png Long distance running improves aerobic fitness and challenges core stability over extended periods using only your body weight and no equipment. https://www.sisulift.app/media/exercises/male/long-distance-running.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:48.076Z monthly 0.5 https://www.sisulift.app/liikkeet/ylakyykky-omalla-painolla https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.png Yläkyykky omalla painolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.png Yläkyykky kehonpainolla kehittää kyykkymekaniikkaa ja olkapään liikkuvuutta ilman lisäkuormaa. https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:42.058Z monthly 0.6 https://www.sisulift.app/en/exercises/bodyweight-overhead-squat https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.png Bodyweight Overhead Squat, exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.png The bodyweight overhead squat develops squat mechanics and shoulder mobility without additional load. https://www.sisulift.app/media/exercises/male/bodyweight-overhead-squat.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:42.058Z monthly 0.5 https://www.sisulift.app/liikkeet/puunhakkaus-kasipainoilla-maaten https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.png Puunhakkaus käsipainoilla maaten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.png Liike kuormittaa vatsalihaksia erityisesti kiertoliikkeen ja yliojennuksen hallinnan kautta maaten tehtynä. https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:26.541Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-lying-woodchop https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.png Dumbbell Lying Woodchop, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.png This exercise targets the abdominal muscles, especially by challenging rotational movement and control of hyperextension while lying down. https://www.sisulift.app/media/exercises/male/dumbbell-lying-woodchop.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:26.541Z monthly 0.5 https://www.sisulift.app/liikkeet/lankkusoutu-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.png Lankkusoutu käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.png Lankkusoutu käsipainoilla kehittää keskivartalon hallintaa ja vartalon kiertoa vastustavaa hallintaa samalla, kun yläselkä tekee töitä. https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:43.063Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-plank-row https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.png Dumbbell Plank Row, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.png The dumbbell plank row develops core stability and anti-rotation strength while training the upper back. https://www.sisulift.app/media/exercises/male/dumbbell-plank-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:43.063Z monthly 0.5 https://www.sisulift.app/liikkeet/vastuskuminauhan-lapivienti https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.png Vastuskuminauhan läpivienti, liikeanimaatio https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.png Liike kehittää olkapäiden liikkuvuutta ja lapojen hallintaa läpivientiliikkeessä. https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:07.256Z monthly 0.6 https://www.sisulift.app/en/exercises/resistance-band-pass-through https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.png Resistance Band Pass Through, exercise animation https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.png This exercise improves shoulder mobility and shoulder blade control during the pass-through movement. https://www.sisulift.app/media/exercises/male/resistance-band-pass-through.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:07.256Z monthly 0.5 https://www.sisulift.app/liikkeet/alataljaveto-koydella https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.png Alataljaveto köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.png Tehokas liike pakaroiden voimantuottoon ja lonkan ojennukseen. https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:49.393Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-pull-through-with-rope https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.png Cable Pull Through (with rope), exercise animation https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.png An effective exercise for glute power and hip extension. https://www.sisulift.app/media/exercises/male/cable-pull-through-with-rope.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:49.393Z monthly 0.5 https://www.sisulift.app/liikkeet/ylasoutu-laitteessa-levypainoilla https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.png Yläsoutu laitteessa levypainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.png Hyvä liike yläselän ja leveän selkälihaksen kuormittamiseen vakaalla tuella. https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:04.451Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-high-row-plate-loaded https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.png Lever High Row (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.png A great exercise for targeting the upper back and latissimus dorsi with stable support. https://www.sisulift.app/media/exercises/male/lever-high-row-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:04.451Z monthly 0.5 https://www.sisulift.app/liikkeet/sivuheilahdus-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.png Sivuheilahdus kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.png Sivuheilahdus kahvakuulalla kehittää vatsalihasten kykyä vastustaa kiertoa sekä tuottaa voimaa sivusuunnassa. https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:04.052Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-side-swing https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.png Kettlebell Side Swing, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.png The kettlebell side swing develops your abdominal muscles' ability to resist rotation while generating power in the lateral direction. https://www.sisulift.app/media/exercises/male/kettlebell-side-swing.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:04.052Z monthly 0.5 https://www.sisulift.app/liikkeet/sivuttainen-ylatalja-levypainoilla https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.png Ylätaljaveto levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.png Hyvä liike leveän selkälihaksen eristämiseen laitteen tarjoamalla vakaalla liikeradalla. https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-10T15:56:04.396Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-lateral-pulldown-plate-loaded https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.png Lever Lat Pulldown (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.png A great exercise for isolating the lats with the machine's stable movement path. https://www.sisulift.app/media/exercises/male/lever-lateral-pulldown-plate-loaded.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-10T15:56:04.396Z monthly 0.5 https://www.sisulift.app/liikkeet/puunhakkaajakyykky-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.png Puunhakkaajakyykky käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.png Liike yhdistää kyykyn ja puunhakkaajakierron, jolloin vatsalihakset tekevät paljon sekä kiertävää että kiertoa vastustavaa työtä. https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:03.914Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-wood-chop-squat https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.png Dumbbell Wood Chop Squat, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.png This movement combines a squat with a wood chop rotation, making your abdominal muscles work hard in both rotational and anti-rotational roles. https://www.sisulift.app/media/exercises/male/dumbbell-wood-chop-squat.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:03.914Z monthly 0.5 https://www.sisulift.app/liikkeet/vaihtuvat-vipunostot-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.png Vaihtuvat vipunostot käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.png Vuorotteleva perhosliike lisää yhden käden hallinnan vaatimusta ja auttaa korjaamaan puolieroja rinnassa. https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:17.348Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-alternative-fly https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.png Dumbbell Alternative Fly, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.png The alternating fly increases the demand for single-arm control and helps correct strength imbalances between the sides of your chest. https://www.sisulift.app/media/exercises/male/dumbbell-alternative-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:17.348Z monthly 0.5 https://www.sisulift.app/liikkeet/rintapunnerrus-vastuskuminauhalla-seisten https://www.sisulift.app/media/exercises/male/band-standing-chest-press.png Rintapunnerrus vastuskuminauhalla seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-standing-chest-press.png Seisten tehtävä rintapunnerrus kuminauhalla kuormittaa rintaa ilman penkkiä ja sopii hyvin myös lämmittelyyn tai kotitreeniin. https://www.sisulift.app/media/exercises/male/band-standing-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:36.359Z monthly 0.6 https://www.sisulift.app/en/exercises/band-standing-chest-press https://www.sisulift.app/media/exercises/male/band-standing-chest-press.png Band Standing Chest Press, exercise animation https://www.sisulift.app/media/exercises/male/band-standing-chest-press.png The standing band chest press trains your chest without a bench and is also well suited for warm-ups or home workouts. https://www.sisulift.app/media/exercises/male/band-standing-chest-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:36.359Z monthly 0.5 https://www.sisulift.app/liikkeet/kylkilankku-kyynarpaa-polveen-rutistuksella https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.png Kylkilankku kyynärpää polveen -rutistuksella, liikeanimaatio https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.png Liike kuormittaa vinoja vatsalihaksia yhdistämällä kylkilankun hallinnan ja dynaamisen sivurutistuksen. https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:08.325Z monthly 0.6 https://www.sisulift.app/en/exercises/elbow-to-knee-side-plank-crunch https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.png Elbow to Knee Side Plank Crunch, exercise animation https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.png This exercise targets the obliques by combining side plank stability with a dynamic side crunch. https://www.sisulift.app/media/exercises/male/elbow-to-knee-side-plank-crunch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:08.325Z monthly 0.5 https://www.sisulift.app/liikkeet/liukuva-takareisikoukistus-lattialla-pyyhkeella https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.png Liukuva takareisikoukistus lattialla pyyhkeellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.png Liukuva jalkakoukistus pyyhkeellä kuormittaa takaketjua ja korostaa pakaroiden ja takareisien hallintaa lantion vakauden ylläpitämisessä. https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:05.473Z monthly 0.6 https://www.sisulift.app/en/exercises/sliding-leg-curl-on-floor-with-towel https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.png Sliding Leg Curl on Floor with Towel, exercise animation https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.png The sliding leg curl with a towel targets the posterior chain and emphasizes glute and hamstring control to maintain hip stability. https://www.sisulift.app/media/exercises/male/sliding-leg-curl-on-floor-with-towel.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:05.473Z monthly 0.5 https://www.sisulift.app/liikkeet/kyykky-ja-seinaheitto-kuntopallolla https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.png Wall ball, liikeanimaatio https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.png Hyroxin kahdeksas asema. Kisadata (HyroxDataLab, 395 000 tulosta) näyttää, että wall balleissa hävitään eniten aikaa ja hajonta on suurin, joten katkeamattomat sarjat harjoituksissa tuottavat eniten sekunteja. https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-09-10T15:33:51.134Z monthly 0.6 https://www.sisulift.app/en/exercises/medicine-ball-throw-squat-with-wall https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.png Wall Ball, exercise animation https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.png The eighth Hyrox station. Race data (HyroxDataLab, 395,000 results) shows wall balls lose the most time with the widest spread, so unbroken sets in training pay off the most. https://www.sisulift.app/media/exercises/male/medicine-ball-throw-squat-with-wall.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-09-10T15:33:51.134Z monthly 0.5 https://www.sisulift.app/liikkeet/lisapainolla-tehtava-sissykyykky https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.png Lisäpainolla tehtävä sissykyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.png Lisäpainolla tehtävä sissykyykky kuormittaa etureisiä voimakkaasti pitkällä liikeradalla ja vähäisellä lonkan osallistumisella. https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:01.756Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-sissy-squat https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.png Weighted Sissy Squat, exercise animation https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.png The weighted sissy squat places a strong emphasis on the quadriceps through a long range of motion with minimal hip involvement. https://www.sisulift.app/media/exercises/male/weighted-sissy-squat.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:01.756Z monthly 0.5 https://www.sisulift.app/liikkeet/sormikaanto-tangolla-selan-takana https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.png Sormikääntö tangolla selän takana, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.png Liike kohdistuu kyynärvarren lihaksiin ja kehittää erityisesti puristusvoimaa ilman kyynärpään koukistusta. https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:40.451Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-behind-back-finger-curl https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.png Barbell Behind Back Finger Curl, exercise animation https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.png This exercise targets the forearm muscles and specifically develops grip strength without elbow flexion. https://www.sisulift.app/media/exercises/male/barbell-behind-back-finger-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:40.451Z monthly 0.5 https://www.sisulift.app/liikkeet/kasipainojen-pyoritys-seisten https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.png Käsipainojen pyöritys seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.png Liike kuormittaa erityisesti kyynärvarsien ja otteen kestävyyttä staattisen pidon ja kierron aikana. https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:35.526Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-standing-arms-rotate https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.png Dumbbell Standing Arms Rotate, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.png The exercise particularly challenges the endurance of your forearms and grip during the static hold and rotation. https://www.sisulift.app/media/exercises/male/dumbbell-standing-arms-rotate.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:25:35.526Z monthly 0.5 https://www.sisulift.app/liikkeet/taakseaskelkyykky https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.png Taakseaskelkyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.png Peruskehonpainoliike jaloille. https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/bodyweight-rear-lunge https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.png Bodyweight Rear Lunge, exercise animation https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.png A basic bodyweight exercise for the legs. https://www.sisulift.app/media/exercises/male/bodyweight-rear-lunge.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/seisten-tehtava-vatsarutistus-taljassa-koydella https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.png Seisten tehtävä vatsarutistus taljassa köydellä, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.png Liike kohdistaa kuorman suoraan vatsalihasten rutistukseen taljan tasaisella vastuksella. https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:15.010Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-standing-crunch-with-rope-attachment https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.png Cable Standing Crunch (with rope attachment), exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.png This movement places the load directly on the abdominal crunch with the cable's constant resistance. https://www.sisulift.app/media/exercises/male/cable-standing-crunch-with-rope-attachment.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:15.010Z monthly 0.5 https://www.sisulift.app/liikkeet/laatikkohyppy https://www.sisulift.app/media/exercises/male/jump-box.png Laatikkohyppy, liikeanimaatio https://www.sisulift.app/media/exercises/male/jump-box.png Laatikkohyppy kehittää räjähtävää voimantuottoa ja kuormittaa erityisesti etureisiä. https://www.sisulift.app/media/exercises/male/jump-box.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/jump-box https://www.sisulift.app/media/exercises/male/jump-box.png Jump Box, exercise animation https://www.sisulift.app/media/exercises/male/jump-box.png The box jump develops explosive power and primarily targets the quadriceps. https://www.sisulift.app/media/exercises/male/jump-box.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/tuplatempaus-kahvakuulilla https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.png Tuplatempaus kahvakuulilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.png Tehokas liike olkapäiden räjähtävän voiman kehittämiseen. https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:49.379Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-double-snatch https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.png Kettlebell Double Snatch, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.png An effective exercise for developing explosive shoulder power. https://www.sisulift.app/media/exercises/male/kettlebell-double-snatch.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:49.379Z monthly 0.5 https://www.sisulift.app/liikkeet/levypainopunnerrus-seisten https://www.sisulift.app/media/exercises/male/standing-plate-press.png Levypainopunnerrus seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/standing-plate-press.png Liike kuormittaa rintalihaksia ilman penkkiä ja opettaa hallitun eteenpäin suuntautuvan punnerrusliikkeen. https://www.sisulift.app/media/exercises/male/standing-plate-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:47.384Z monthly 0.6 https://www.sisulift.app/en/exercises/standing-plate-press https://www.sisulift.app/media/exercises/male/standing-plate-press.png Standing Plate Press, exercise animation https://www.sisulift.app/media/exercises/male/standing-plate-press.png This exercise targets the chest muscles without a bench and teaches a controlled forward pressing movement. https://www.sisulift.app/media/exercises/male/standing-plate-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:47.384Z monthly 0.5 https://www.sisulift.app/liikkeet/roikkumisvenytys https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Roikkumisvenytys, liikeanimaatio https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Roikkumisvenytys avaa hartioita ja rintarankaa sekä antaa kevyen venytyksen latsille ja keskivartalolle. https://www.sisulift.app/media/exercises/male/dead-hang-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-02-01T09:46:22.775Z monthly 0.6 https://www.sisulift.app/en/exercises/dead-hang-stretch https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png Dead Hang Stretch, exercise animation https://www.sisulift.app/media/exercises/male/dead-hang-stretch.png The dead hang stretch opens the shoulders and thoracic spine while providing a gentle stretch for the lats and core. https://www.sisulift.app/media/exercises/male/dead-hang-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-02-01T09:46:22.775Z monthly 0.5 https://www.sisulift.app/liikkeet/kuminauhalla-makuuasennossa-tehtava-soutu-alakahvalla https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.png Kuminauhalla makuuasennossa tehtävä soutu alakahvalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.png Hyvä liike selän lihasten aktivointiin ja lapojen hallinnan harjoitteluun ilman laitteita. https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:23.349Z monthly 0.6 https://www.sisulift.app/en/exercises/band-lying-reverse-grip-row https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.png Band Lying Reverse Grip Row, exercise animation https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.png A great exercise for activating the back muscles and improving shoulder blade control without equipment. https://www.sisulift.app/media/exercises/male/band-lying-reverse-grip-row.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:54:23.349Z monthly 0.5 https://www.sisulift.app/liikkeet/lisapainodippi-ojentajille https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.png Lisäpainodippi ojentajille, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.png Lisäpainodippi ojentajille kuormittaa ojentajia raskaasti ja sopii hyvin voiman ja lihasmassan kehittämiseen. https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:04.364Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-tricep-dip https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.png Weighted Tricep Dip, exercise animation https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.png The weighted tricep dip places a heavy load on the triceps and is well suited for building strength and muscle mass. https://www.sisulift.app/media/exercises/male/weighted-tricep-dips.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:02:04.364Z monthly 0.5 https://www.sisulift.app/liikkeet/landmine-kyykky-tangolla https://www.sisulift.app/media/exercises/male/landmine-squat.png Landmine-kyykky tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-squat.png Landmine-kyykky ohjaa kyykkyasentoa luonnollisesti ja on usein helpompi selälle kuin takakyykky. https://www.sisulift.app/media/exercises/male/landmine-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:43.096Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-squat https://www.sisulift.app/media/exercises/male/landmine-squat.png Landmine Squat, exercise animation https://www.sisulift.app/media/exercises/male/landmine-squat.png The landmine squat naturally guides your squat position and is often easier on your back than a back squat. https://www.sisulift.app/media/exercises/male/landmine-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:43.096Z monthly 0.5 https://www.sisulift.app/liikkeet/lisapainolla-leuanveto https://www.sisulift.app/media/exercises/male/weighted-chin-up.png Lisäpainolla leuanveto, liikeanimaatio https://www.sisulift.app/media/exercises/male/weighted-chin-up.png Lisäpainolla leuanveto on tehokas perusliike selän ja yläselän voiman kehittämiseen. https://www.sisulift.app/media/exercises/male/weighted-chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:39.624Z monthly 0.6 https://www.sisulift.app/en/exercises/weighted-chin-up https://www.sisulift.app/media/exercises/male/weighted-chin-up.png Weighted Chin-up, exercise animation https://www.sisulift.app/media/exercises/male/weighted-chin-up.png The weighted chin-up is an effective compound exercise for developing back and upper back strength. https://www.sisulift.app/media/exercises/male/weighted-chin-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:01:39.624Z monthly 0.5 https://www.sisulift.app/liikkeet/ipsilateraalinen-yhden-jalan-suorin-jaloin-maastaveto-kasipainolla https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Ipsilateraalinen yhden jalan suorin jaloin maastaveto käsipainolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Tehokas yksijalkainen liike pakaran voiman kehittämiseen ja lantion ojentajien työskentelyn tehostamiseen. https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:12.675Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.png An effective single-leg exercise for developing glute strength and increasing the workload of the hip extensors. https://www.sisulift.app/media/exercises/male/dumbbell-ipsilateral-single-leg-stiff-leg-deadlift.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:12.675Z monthly 0.5 https://www.sisulift.app/liikkeet/varpaiden-nosto-tangolle-roikkuen https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.png Varpaiden nosto tangolle roikkuen, liikeanimaatio https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.png Liike kehittää tehokkaasti vatsalihasten voimantuottoa ja keskivartalon hallintaa roikkuessa. https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:53.571Z monthly 0.6 https://www.sisulift.app/en/exercises/hanging-toes-to-bar https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.png Hanging Toes to Bar, exercise animation https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.png This exercise effectively develops abdominal strength and core control while hanging. https://www.sisulift.app/media/exercises/male/hanging-toes-to-bar.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:53.571Z monthly 0.5 https://www.sisulift.app/liikkeet/timanttipunnerrus-polviltaan https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.png Timanttipunnerrus polviltaan, liikeanimaatio https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.png Vahvistaa ojentajia ja työntövoimaa. Siitä on hyötyä punnerruksissa, penkkipunnerruksessa ja monissa arjen työntävissä liikkeissä. https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/diamond-push-up-on-knees https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.png Diamond Push-up (on knees), exercise animation https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.png Builds triceps strength and pushing power. It helps with push ups, bench press, and everyday pushing movements. https://www.sisulift.app/media/exercises/male/diamond-push-up-on-knees.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/vipunosto-lattialla-kahvakuulilla https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.png Vipunosto lattialla kahvakuulilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.png Tämä liike kehittää rintalihaksia ja parantaa puristusvoimaa. Vahva rinta tukee penkkipunnerrusta ja monia työntäviä liikkeitä. https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-floor-fly https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.png Kettlebell Floor Fly, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.png This exercise builds your chest and improves pressing strength. A stronger chest helps with bench press and other pushing movements. https://www.sisulift.app/media/exercises/male/kettlebell-floor-fly.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-olkapaapunnerrus-landmine-tangolla-polvillaan https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.png Yhden käden olkapääpunnerrus landmine-tangolla polvillaan, liikeanimaatio https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.png Tämä liike vahvistaa olkapäätä ja keskivartalon hallintaa. Voima siirtyy paremmin ylävartalon työntöihin ja arjen nostoihin. https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/landmine-kneeling-one-arm-shoulder-press https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.png Landmine Kneeling One Arm Shoulder Press, exercise animation https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.png This builds shoulder strength and core stability. It helps with pressing strength and everyday overhead lifting. https://www.sisulift.app/media/exercises/male/landmine-kneeling-one-arm-shoulder-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-jalan-polven-ojennus-levypainokoneessa https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.png Yhden jalan polven ojennus levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.png Tämä liike vahvistaa etureisiä. Vahvat etureidet tukevat polven hallintaa ja auttavat kyykyissä, portaissa ja juoksussa. https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-single-leg-extension-plate-loaded https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.png Lever Single Leg Extension (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.png This exercise strengthens your quadriceps. Strong quads improve knee control and help with squats, stairs, and running. https://www.sisulift.app/media/exercises/male/lever-single-leg-extension-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:25:52.808Z monthly 0.5 https://www.sisulift.app/liikkeet/maastavetohyppy https://www.sisulift.app/media/exercises/male/deadlift-jump.png Maastavetohyppy, liikeanimaatio https://www.sisulift.app/media/exercises/male/deadlift-jump.png Maastavetohyppy on kehonpainolla tehtävä plyometrinen liike, joka kehittää etureisien ja alavartalon räjähtävää voimantuottoa. https://www.sisulift.app/media/exercises/male/deadlift-jump.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:59.287Z monthly 0.6 https://www.sisulift.app/en/exercises/deadlift-jump https://www.sisulift.app/media/exercises/male/deadlift-jump.png Deadlift Jump, exercise animation https://www.sisulift.app/media/exercises/male/deadlift-jump.png The deadlift jump is a bodyweight plyometric exercise that develops explosive power in the quadriceps and lower body. https://www.sisulift.app/media/exercises/male/deadlift-jump.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:59.287Z monthly 0.5 https://www.sisulift.app/liikkeet/lapapunnerrus https://www.sisulift.app/media/exercises/male/scapula-push-up.png Lapapunnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/scapula-push-up.png Lapapunnerrus kehittää lapaluun hallintaa ja etummaisen sahalihaksen toimintaa ilman varsinaista punnerrusta. https://www.sisulift.app/media/exercises/male/scapula-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:07.744Z monthly 0.6 https://www.sisulift.app/en/exercises/scapula-push-up https://www.sisulift.app/media/exercises/male/scapula-push-up.png Scapula Push-up, exercise animation https://www.sisulift.app/media/exercises/male/scapula-push-up.png The Scapula Push-up develops scapular control and serratus anterior function without performing an actual push-up. https://www.sisulift.app/media/exercises/male/scapula-push-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:31:07.744Z monthly 0.5 https://www.sisulift.app/liikkeet/pikajuoksu https://www.sisulift.app/media/exercises/male/sprint.png Pikajuoksu, liikeanimaatio https://www.sisulift.app/media/exercises/male/sprint.png Sprintti on kehonpainolla tehtävä kovatehoinen kestävyysliike, joka haastaa keskivartalon hallinnan vauhdissa. https://www.sisulift.app/media/exercises/male/sprint.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:10.287Z monthly 0.6 https://www.sisulift.app/en/exercises/sprint https://www.sisulift.app/media/exercises/male/sprint.png Sprint, exercise animation https://www.sisulift.app/media/exercises/male/sprint.png The sprint is a high-intensity bodyweight conditioning exercise that challenges core stability at speed. https://www.sisulift.app/media/exercises/male/sprint.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-06-27T07:00:10.287Z monthly 0.5 https://www.sisulift.app/liikkeet/levypainopuristusote https://www.sisulift.app/media/exercises/male/plate-pinch.png Levypainopuristusote, liikeanimaatio https://www.sisulift.app/media/exercises/male/plate-pinch.png Levypuristus kehittää tehokkaasti puristusvoimaa ja kyynärvarsien lihaskestävyyttä. https://www.sisulift.app/media/exercises/male/plate-pinch.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:42.964Z monthly 0.6 https://www.sisulift.app/en/exercises/plate-pinch https://www.sisulift.app/media/exercises/male/plate-pinch.png Plate Pinch, exercise animation https://www.sisulift.app/media/exercises/male/plate-pinch.png The plate pinch effectively develops grip strength and muscular endurance in the forearms. https://www.sisulift.app/media/exercises/male/plate-pinch.mp4 5 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:42.964Z monthly 0.5 https://www.sisulift.app/liikkeet/renkailla-vaakasoutu https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.png Renkailla vaakasoutu, liikeanimaatio https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.png Hyvä liike leveälle selkälihakselle ja lapaluiden hallintaan, koska vartalo pysyy jäykkänä vaakatasossa. https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:30.209Z monthly 0.6 https://www.sisulift.app/en/exercises/ring-inverted-row-parallel-to-the-floor https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.png Ring Inverted Row parallel to the floor, exercise animation https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.png A great exercise for the latissimus dorsi and scapular control because your body remains rigid in a horizontal position. https://www.sisulift.app/media/exercises/male/ring-inverted-row-parallel-to-the-floor.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:30.209Z monthly 0.5 https://www.sisulift.app/liikkeet/v-vatsaliike-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.png V-vatsaliike käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.png Liike kuormittaa vatsalihaksia voimakkaasti, koska ylä- ja alavartalo nousevat samanaikaisesti käsipainon lisävastusta vastaan. https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:01.290Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-v-up-version-3 https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.png Dumbbell V-up (VERSION 3), exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.png This exercise places a high demand on the abdominal muscles because the upper and lower body rise simultaneously against the added resistance of the dumbbell. https://www.sisulift.app/media/exercises/male/dumbbell-v-up-version-3.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:01.290Z monthly 0.5 https://www.sisulift.app/liikkeet/olkapaan-sisakierto-taljassa https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.png Olkapään sisäkierto taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.png Hyvä liike olkapään kiertäjäkalvosimen vahvistamiseen ja olkanivelen hallinnan parantamiseen taljalla. https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:03.086Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-shoulder-internal-rotation https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.png Cable Shoulder Internal Rotation, exercise animation https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.png An effective exercise for strengthening the shoulder rotator cuff and improving shoulder joint control with a cable. https://www.sisulift.app/media/exercises/male/cable-shoulder-internal-rotation.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:03.086Z monthly 0.5 https://www.sisulift.app/liikkeet/sivukierto https://www.sisulift.app/media/exercises/female/sideway-turn.png Sivukierto, liikeanimaatio https://www.sisulift.app/media/exercises/female/sideway-turn.png Sivukierto harjoittaa erityisesti keskivartalon kierron hallintaa ilman välineitä. https://www.sisulift.app/media/exercises/female/sideway-turn.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:59:40.569Z monthly 0.6 https://www.sisulift.app/en/exercises/sideway-turn https://www.sisulift.app/media/exercises/female/sideway-turn.png Sideway Turn, exercise animation https://www.sisulift.app/media/exercises/female/sideway-turn.png The sideway turn specifically trains rotational core control without equipment. https://www.sisulift.app/media/exercises/female/sideway-turn.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:59:40.569Z monthly 0.5 https://www.sisulift.app/liikkeet/selkapuolen-kohautus-tangolla https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.png Selkäpuolen kohautus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.png Liike kohdistaa yläselkään ja epäkäslihakseen hieman eri kulmasta, koska tanko on vartalon takana. https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:42.983Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-behind-the-back-shrug https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.png Barbell Behind The Back Shrug, exercise animation https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.png This movement targets the upper back and trapezius from a slightly different angle because the barbell is behind your body. https://www.sisulift.app/media/exercises/male/barbell-behind-the-back-shrug.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:47:42.983Z monthly 0.5 https://www.sisulift.app/liikkeet/ristikkainen-ylataljaveto-vipuvarrella https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.png Ristikkäinen ylätaljaveto vipuvarrella, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.png Hyvä liike leveälle selkälihakselle, koska vipuvarret ohjaavat liikerataa ja ristikkäinen veto korostaa leveän selkälihaksen venytystä. https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:00.065Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-cross-lat-pulldown https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.png Lever Cross Lat Pulldown, exercise animation https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.png An excellent exercise for the latissimus dorsi because the lever arms guide the movement path and the cross-pull emphasizes the stretch of the lats. https://www.sisulift.app/media/exercises/male/lever-cross-lat-pulldown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:00.065Z monthly 0.5 https://www.sisulift.app/liikkeet/jackhammer-ojentajapunnerrus-taljassa https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.png Jackhammer-ojentajapunnerrus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.png Liike kuormittaa ojentajaa pitkän liikeradan ajan vasaramaisella työntösuunnalla ylätaljasta. https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:27.295Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-jack-hammer-pushdown https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.png Cable Jack Hammer Pushdown, exercise animation https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.png This movement targets the triceps through a long range of motion with a hammer-like pressing path from the high cable. https://www.sisulift.app/media/exercises/male/cable-jack-hammer-pushdown.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:27.295Z monthly 0.5 https://www.sisulift.app/liikkeet/simpukkaliike-istuen-seinaa-vasten https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.png Simpukkaliike istuen seinää vasten, liikeanimaatio https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.png Liike kohdistuu pakaraan erityisesti lonkan ulkokiertoa ja loitonnusta käyttäen ilman lisäpainoja. https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:43.337Z monthly 0.6 https://www.sisulift.app/en/exercises/clamshell-sit-agains-wall https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.png Clamshell Sit agains Wall, exercise animation https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.png This exercise targets the glutes, especially through hip external rotation and abduction, without additional weight. https://www.sisulift.app/media/exercises/male/clamshell-sit-agains-wall.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:43.337Z monthly 0.5 https://www.sisulift.app/liikkeet/kumartunut-takavipunosto-kasipainoilla-hiihtaen https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.png Kumartunut takavipunosto käsipainoilla hiihtäen, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.png Liike kohdistuu erityisesti olkapään takaosaan ja auttaa parantamaan olkapään hallintaa kumartuneessa asennossa. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:22.881Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-bent-over-reverse-raise-skier https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.png Dumbbell Bent Over Reverse Raise (skier), exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.png This movement primarily targets the rear delts and helps improve shoulder control in a bent-over position. https://www.sisulift.app/media/exercises/male/dumbbell-bent-over-reverse-raise-skier.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:22.881Z monthly 0.5 https://www.sisulift.app/liikkeet/tasaloikka https://www.sisulift.app/media/exercises/male/broad-long-jump.png Tasaloikka, liikeanimaatio https://www.sisulift.app/media/exercises/male/broad-long-jump.png Tasaloikka kehittää alavartalon räjähtävää voimaa ja ponnistustekniikkaa ilman välineitä. https://www.sisulift.app/media/exercises/male/broad-long-jump.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/broad-long-jump https://www.sisulift.app/media/exercises/male/broad-long-jump.png Broad Long Jump, exercise animation https://www.sisulift.app/media/exercises/male/broad-long-jump.png The broad long jump develops explosive lower-body power and jumping technique without equipment. https://www.sisulift.app/media/exercises/male/broad-long-jump.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/rannekaanto-taljassa-seisten-kammen-alaspain https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.png Rannekääntö taljassa seisten kämmen alaspäin, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.png Liike kohdistuu kyynärvarren ojentajiin ja sopii hyvin kyynärvarren eristävään harjoitteluun taljassa. https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:12.604Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-standing-back-wrist-curl https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.png Cable Standing Back Wrist Curl, exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.png This exercise targets the forearm extensors and is well suited for isolating the forearms with a cable. https://www.sisulift.app/media/exercises/male/cable-standing-back-wrist-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:12.604Z monthly 0.5 https://www.sisulift.app/liikkeet/kylkivenytys-seisten https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.png Kylkivenytys seisten, liikeanimaatio https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.png Liike venyttää tehokkaasti vartalon sivulinjaa ja auttaa parantamaan kylkien liikkuvuutta seisten ilman välineitä. https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-02-01T09:28:45.239Z monthly 0.6 https://www.sisulift.app/en/exercises/standing-side-bend-stretch https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.png Standing Side Bend Stretch, exercise animation https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.png This movement effectively stretches the sides of your torso and helps improve side-body mobility while standing without equipment. https://www.sisulift.app/media/exercises/male/standing-side-bend-stretch.mp4 10 2026-01-24T00:00:00+00:00 yes 2026-02-01T09:28:45.239Z monthly 0.5 https://www.sisulift.app/liikkeet/kaanteisen-otteen-hauiskaanto-taljassa-seisten-suoralla-tangolla https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.png Käänteisen otteen hauiskääntö taljassa seisten suoralla tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.png Liike kuormittaa erityisesti kyynärvarsien ojentajia ja olkavärttinälihasta myötäotteen ansiosta. https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:22.151Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-standing-reverse-grip-curl-straight-bar https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.png Cable Standing Reverse Grip Curl (Straight bar), exercise animation https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.png The overhand grip places greater emphasis on the wrist extensors and the brachioradialis. https://www.sisulift.app/media/exercises/male/cable-standing-reverse-grip-curl-straight-bar.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:22.151Z monthly 0.5 https://www.sisulift.app/liikkeet/keinuva-sammakkovenytys https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.png Keinuva lähentäjän venytys konttausasennossa, liikeanimaatio https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.png Keinuva sammakkovenytys avaa lonkkia ja lisää pakaran alueen liikkuvuutta ilman lisäpainoja kehonpainolla. https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:44.790Z monthly 0.6 https://www.sisulift.app/en/exercises/rocking-frog-stretch https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.png Rocking adductor stretch on all fours, exercise animation https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.png The Rocking Frog Stretch opens the hips and improves glute mobility using only your body weight. https://www.sisulift.app/media/exercises/male/rocking-frog-stretch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:58:44.790Z monthly 0.5 https://www.sisulift.app/liikkeet/etulankku-varpaankosketuksilla https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.png Etulankku varpaankosketuksilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.png Liike kehittää vatsalihasten kykyä vastustaa kiertoa ja parantaa lantion hallintaa pelkällä kehonpainolla. https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:34.621Z monthly 0.6 https://www.sisulift.app/en/exercises/front-plank-toe-tap https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.png Front Plank Toe Tap, exercise animation https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.png This exercise improves your abdominal muscles' ability to resist rotation and enhances hip stability using only your body weight. https://www.sisulift.app/media/exercises/male/front-plank-toe-tap.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:26:34.621Z monthly 0.5 https://www.sisulift.app/liikkeet/kaularangan-ojennus-vatsamakuulla https://www.sisulift.app/media/exercises/male/prone-cervical-extension.png Kaularangan ojennus vatsamakuulla, liikeanimaatio https://www.sisulift.app/media/exercises/male/prone-cervical-extension.png Liike vahvistaa niskan ojentajia ja parantaa pään asennon hallintaa ilman lisäpainoja. https://www.sisulift.app/media/exercises/male/prone-cervical-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:38.260Z monthly 0.6 https://www.sisulift.app/en/exercises/prone-cervical-extension https://www.sisulift.app/media/exercises/male/prone-cervical-extension.png Prone Cervical Extension, exercise animation https://www.sisulift.app/media/exercises/male/prone-cervical-extension.png This exercise strengthens the neck extensors and improves control of your head position without additional weights. https://www.sisulift.app/media/exercises/male/prone-cervical-extension.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:38.260Z monthly 0.5 https://www.sisulift.app/liikkeet/lantion-kallistus-siltaan https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.png Lantion kallistus siltaan, liikeanimaatio https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.png Liike opettaa lantion hallintaa ja aktivoi pakarat turvallisesti ilman lisäpainoja. https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:39.803Z monthly 0.6 https://www.sisulift.app/en/exercises/pelvic-tilt-into-bridge https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.png Pelvic Tilt Into Bridge, exercise animation https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.png This movement teaches pelvic control and safely activates the glutes without additional weight. https://www.sisulift.app/media/exercises/male/pelvic-tilt-into-bridge.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:57:39.803Z monthly 0.5 https://www.sisulift.app/liikkeet/lahentajien-venytys-istuen-haarassa https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.png Lähentäjien venytys istuen haarassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.png Liike kehittää lähentäjien liikkuvuutta ja auttaa parantamaan lantion hallintaa leveissä asennoissa. https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-02-07T18:03:43.967Z monthly 0.6 https://www.sisulift.app/en/exercises/sitting-wide-leg-adductor-stretch https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.png Sitting Wide Leg Adductor Stretch, exercise animation https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.png This exercise improves adductor flexibility and helps improve hip control in wide stances. https://www.sisulift.app/media/exercises/male/sitting-wide-leg-adductor-stretch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-02-07T18:03:43.967Z monthly 0.5 https://www.sisulift.app/liikkeet/rinnalleveto-ja-tyonto-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.png Rinnalleveto ja työntö kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.png Hyvä koko kehon räjähtävä liike, joka kehittää erityisesti selän ja keskivartalon voimantuottoa keskivartalon jännityksen avulla. https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:33.914Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-clean-and-jerk https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.png Kettlebell Clean and Jerk, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.png An excellent explosive full-body movement that especially develops power production in the back and core through strong core bracing. https://www.sisulift.app/media/exercises/male/kettlebell-clean-and-jerk.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:33.914Z monthly 0.5 https://www.sisulift.app/liikkeet/raakatempaus-tangolla https://www.sisulift.app/media/exercises/male/barbell-power-snatch.png Raakatempaus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-power-snatch.png Voimatempaus tangolla kehittää räjähtävää voimantuottoa ja koko takaketjun koordinaatiota. https://www.sisulift.app/media/exercises/male/barbell-power-snatch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:33.914Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-power-snatch https://www.sisulift.app/media/exercises/male/barbell-power-snatch.png Barbell Power Snatch, exercise animation https://www.sisulift.app/media/exercises/male/barbell-power-snatch.png The barbell power snatch develops explosive power and coordination throughout the entire posterior chain. https://www.sisulift.app/media/exercises/male/barbell-power-snatch.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-08-26T04:29:33.914Z monthly 0.5 https://www.sisulift.app/liikkeet/z-punnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-z-press.png Z-punnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-z-press.png Z-punnerrus tangolla kuormittaa olkapäitä tehokkaasti ja paljastaa helposti keskivartalon jännityksen puutteet. https://www.sisulift.app/media/exercises/male/barbell-z-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:27.117Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-z-press https://www.sisulift.app/media/exercises/male/barbell-z-press.png Barbell Z Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-z-press.png The barbell Z press effectively loads the shoulders and easily exposes a lack of core tension. https://www.sisulift.app/media/exercises/male/barbell-z-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:20:27.117Z monthly 0.5 https://www.sisulift.app/liikkeet/kasakkakyykky https://www.sisulift.app/media/exercises/male/cossack-squat.png Kasakkakyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/cossack-squat.png Cossack-kyykky kehittää pakaran supistusta ja parantaa lonkan liikkuvuutta ilman välineitä. https://www.sisulift.app/media/exercises/male/cossack-squat.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:52.340Z monthly 0.6 https://www.sisulift.app/en/exercises/cossack-squat https://www.sisulift.app/media/exercises/male/cossack-squat.png Cossack Squat, exercise animation https://www.sisulift.app/media/exercises/male/cossack-squat.png The Cossack squat develops glute engagement and improves hip mobility without equipment. https://www.sisulift.app/media/exercises/male/cossack-squat.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:52.340Z monthly 0.5 https://www.sisulift.app/liikkeet/vuorottelevat-kantapaakosketukset https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.png Vuorottelevat kantapääkosketukset, liikeanimaatio https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.png Hyvä vatsalihasliike, joka korostaa vinojen vatsalihasten supistusta ilman välineitä. https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:53:42.866Z monthly 0.6 https://www.sisulift.app/en/exercises/alternate-heel-touchers https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.png Alternate Heel Touchers, exercise animation https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.png Alternate Heel Touchers, exercise animation https://www.sisulift.app/media/exercises/male/alternate-heel-touchers.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:53:42.866Z monthly 0.5 https://www.sisulift.app/liikkeet/huijaushauiskaanto https://www.sisulift.app/media/exercises/male/cheat-curl.png Huijaushauiskääntö, liikeanimaatio https://www.sisulift.app/media/exercises/male/cheat-curl.png Huijaushauiskääntö mahdollistaa raskaamman kuorman hauikselle, mutta vaatii tarkkaa hallintaa alaslaskussa. https://www.sisulift.app/media/exercises/male/cheat-curl.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:37.600Z monthly 0.6 https://www.sisulift.app/en/exercises/cheat-curl https://www.sisulift.app/media/exercises/male/cheat-curl.png Cheat Curl, exercise animation https://www.sisulift.app/media/exercises/male/cheat-curl.png The cheat curl allows you to use a heavier load for the biceps, but it requires precise control during the lowering phase. https://www.sisulift.app/media/exercises/male/cheat-curl.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:37.600Z monthly 0.5 https://www.sisulift.app/liikkeet/kyynarpaa-polveen https://www.sisulift.app/media/exercises/male/elbow-to-knee.png Kyynärpää polveen, liikeanimaatio https://www.sisulift.app/media/exercises/male/elbow-to-knee.png Liike kehittää vatsalihasten hallittua supistusta ja kiertovoimaa ilman välineitä. https://www.sisulift.app/media/exercises/male/elbow-to-knee.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:47.303Z monthly 0.6 https://www.sisulift.app/en/exercises/elbow-to-knee https://www.sisulift.app/media/exercises/male/elbow-to-knee.png Elbow To Knee, exercise animation https://www.sisulift.app/media/exercises/male/elbow-to-knee.png This exercise develops controlled abdominal contraction and rotational strength without equipment. https://www.sisulift.app/media/exercises/male/elbow-to-knee.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:47.303Z monthly 0.5 https://www.sisulift.app/liikkeet/vuorokasin-tehtava-vinopenkkivipunosto-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.png Vuorokäsin tehtävä vinopenkkivipunosto käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.png Vuorokäsin tehtävä vinopenkkifly korostaa ylärintaa ja kehittää yhden puolen hallintaa ilman suuria kuormia. https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:55.119Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-incline-alternate-fly https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.png Dumbbell Incline Alternate Fly, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.png The alternating dumbbell incline fly emphasizes the upper chest and improves unilateral control without requiring heavy loads. https://www.sisulift.app/media/exercises/male/dumbbell-incline-alternate-fly.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:23:55.119Z monthly 0.5 https://www.sisulift.app/liikkeet/kahvakuulaheilautus-ja-goblet-kyykky https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.png Kahvakuulaheilautus ja goblet-kyykky, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.png Liike yhdistää lonkan taivutukseen perustuvan voimantuoton ja etureisipainotteisen kyykyn yhdeksi sujuvaksi kokonaisuudeksi. https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.mp4 14 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:17.335Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-swing-to-goblet-squat https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.png Kettlebell Swing to Goblet Squat, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.png This movement combines hip hinge-based power generation with a quad-dominant squat into one smooth sequence. https://www.sisulift.app/media/exercises/male/kettlebell-swing-to-goblet-squat.mp4 14 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:17.335Z monthly 0.5 https://www.sisulift.app/liikkeet/kiertomaastaveto-kahvakuulalla https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.png Kiertomaastaveto kahvakuulalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.png Kiertomaastaveto kahvakuulalla kuormittaa pakaroita ja vaatii keskivartalolta hyvää kiertoa vastustavaa hallintaa. https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:59.322Z monthly 0.6 https://www.sisulift.app/en/exercises/kettlebell-rotational-deadlift https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.png Kettlebell Rotational Deadlift, exercise animation https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.png The kettlebell rotational deadlift targets the glutes and requires good core control to resist rotation. https://www.sisulift.app/media/exercises/male/kettlebell-rotational-deadlift.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:27:59.322Z monthly 0.5 https://www.sisulift.app/liikkeet/telineveto-tangolla https://www.sisulift.app/media/exercises/male/barbell-rack-pull.png Telineveto tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-rack-pull.png Telineveto tangolla mahdollistaa raskaan vedon rajatulla liikeradalla ja korostaa pakaroiden ja takaketjun voimantuottoa. https://www.sisulift.app/media/exercises/male/barbell-rack-pull.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:24.764Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-rack-pull https://www.sisulift.app/media/exercises/male/barbell-rack-pull.png Barbell Rack Pull, exercise animation https://www.sisulift.app/media/exercises/male/barbell-rack-pull.png The barbell rack pull allows you to lift heavy loads through a limited range of motion and emphasizes glute and posterior chain strength. https://www.sisulift.app/media/exercises/male/barbell-rack-pull.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T17:48:24.764Z monthly 0.5 https://www.sisulift.app/liikkeet/hyppynousu-korokkeelle https://www.sisulift.app/media/exercises/male/jump-step-up.png Hyppynousu korokkeelle, liikeanimaatio https://www.sisulift.app/media/exercises/male/jump-step-up.png Hyppy askel korokkeelle kehittää etureisien voimantuottoa ja nostaa sykettä nopeasti. https://www.sisulift.app/media/exercises/male/jump-step-up.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/jump-step-up https://www.sisulift.app/media/exercises/male/jump-step-up.png Jump Step-Up, exercise animation https://www.sisulift.app/media/exercises/male/jump-step-up.png The jump step-up develops quadriceps power and raises your heart rate quickly. https://www.sisulift.app/media/exercises/male/jump-step-up.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/kiertava-pystypunnerrus-taljassa https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.png Kiertävä pystypunnerrus taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.png Liike yhdistää olkapään pystypunnerruksen ja vartalon kierron, joten se kuormittaa olkapäätä dynaamisesti taljan jatkuvalla vedolla. https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:33.349Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-twisting-overhead-press https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.png Cable twisting overhead press, exercise animation https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.png This movement combines an overhead shoulder press with trunk rotation, dynamically loading the shoulder against the cable's constant resistance. https://www.sisulift.app/media/exercises/male/cable-twisting-overhead-press.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:22:33.349Z monthly 0.5 https://www.sisulift.app/liikkeet/ristiin-meneva-vasarakaanto-taljassa https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.png Ristiin menevä vasarakääntö taljassa, liikeanimaatio https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.png Ristiin menevä vasarakääntö taljassa kuormittaa hauista ja olkavarren syvää koukistajalihasta tasaisesti koko liikeradan ajan taljan jatkuvan vastuksen ansiosta. https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:10.435Z monthly 0.6 https://www.sisulift.app/en/exercises/cable-cross-body-hammer-curl https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.png Cable Cross Body Hammer Curl, exercise animation https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.png The cable cross body hammer curl provides consistent loading of the biceps and brachialis throughout the entire range of motion thanks to the cable's constant resistance. https://www.sisulift.app/media/exercises/male/cable-cross-body-hammer-curl.mp4 12 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:21:10.435Z monthly 0.5 https://www.sisulift.app/liikkeet/hyppy-boksille https://www.sisulift.app/media/exercises/male/jump-on-fit-box.png Hyppy boksille, liikeanimaatio https://www.sisulift.app/media/exercises/male/jump-on-fit-box.png Hyppy boksille kehittää räjähtävää voimantuottoa etureisille ja parantaa alastulon hallintaa. https://www.sisulift.app/media/exercises/male/jump-on-fit-box.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/jump-on-fit-box https://www.sisulift.app/media/exercises/male/jump-on-fit-box.png Jump on Fit Box, exercise animation https://www.sisulift.app/media/exercises/male/jump-on-fit-box.png Jumping onto a box develops explosive power in the quadriceps and improves landing control. https://www.sisulift.app/media/exercises/male/jump-on-fit-box.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/koukistettu-vatsarutistus https://www.sisulift.app/media/exercises/male/tuck-crunch.png Koukistettu vatsarutistus, liikeanimaatio https://www.sisulift.app/media/exercises/male/tuck-crunch.png Tuck-rutistus yhdistää ylä- ja alavatsan liikkeen samaan rutistukseen ilman välineitä käyttäen kehonpainoa. https://www.sisulift.app/media/exercises/male/tuck-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:07.573Z monthly 0.6 https://www.sisulift.app/en/exercises/tuck-crunch https://www.sisulift.app/media/exercises/male/tuck-crunch.png Tuck Crunch, exercise animation https://www.sisulift.app/media/exercises/male/tuck-crunch.png The tuck crunch combines upper and lower abdominal movement into a single crunch using only your body weight. https://www.sisulift.app/media/exercises/male/tuck-crunch.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:33:07.573Z monthly 0.5 https://www.sisulift.app/liikkeet/vatsakoneheilautus https://www.sisulift.app/media/exercises/male/lever-ab-swing.png Vatsakoneheilautus, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-ab-swing.png Hyvä liike vatsan hallittuun taivutukseen, kun haluat kuormittaa keskivartaloa laitteella. https://www.sisulift.app/media/exercises/male/lever-ab-swing.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:52.233Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-ab-swing https://www.sisulift.app/media/exercises/male/lever-ab-swing.png Lever Ab Swing, exercise animation https://www.sisulift.app/media/exercises/male/lever-ab-swing.png A good exercise for controlled spinal flexion when you want to load your core with a machine. https://www.sisulift.app/media/exercises/male/lever-ab-swing.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:28:52.233Z monthly 0.5 https://www.sisulift.app/liikkeet/hollow-body-asennon-pito https://www.sisulift.app/media/exercises/male/hollow-body-hover.png Hollow body -asennon pito, liikeanimaatio https://www.sisulift.app/media/exercises/male/hollow-body-hover.png Liike kehittää keskivartalon kykyä vastustaa selän ojentumista ja opettaa pitämään keskivartalon jännittyneenä koko vartalon linjassa. https://www.sisulift.app/media/exercises/male/hollow-body-hover.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:13.680Z monthly 0.6 https://www.sisulift.app/en/exercises/hollow-body-hover https://www.sisulift.app/media/exercises/male/hollow-body-hover.png Hollow Body Hover, exercise animation https://www.sisulift.app/media/exercises/male/hollow-body-hover.png This exercise develops your core's ability to resist spinal extension and teaches you to keep your core braced while maintaining full-body alignment. https://www.sisulift.app/media/exercises/male/hollow-body-hover.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:56:13.680Z monthly 0.5 https://www.sisulift.app/liikkeet/stepper-laite https://www.sisulift.app/media/exercises/male/lever-stepper.png Stepper-laite, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-stepper.png Stepperi on laiteliike, jolla saat etureisiin kevyen, jatkuvan kuormituksen ja sykettä nostavan venyttävän tuntuman. https://www.sisulift.app/media/exercises/male/lever-stepper.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:38.721Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-stepper https://www.sisulift.app/media/exercises/male/lever-stepper.png Lever stepper, exercise animation https://www.sisulift.app/media/exercises/male/lever-stepper.png The stepper is a machine exercise that provides your quadriceps with a light, continuous load while elevating your heart rate and creating a stretching sensation. https://www.sisulift.app/media/exercises/male/lever-stepper.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:29:38.721Z monthly 0.5 https://www.sisulift.app/liikkeet/lankkuasennon-sivunosto https://www.sisulift.app/media/exercises/male/plank-lateral-raise.png Lankkuasennon sivunosto, liikeanimaatio https://www.sisulift.app/media/exercises/male/plank-lateral-raise.png Liike kehittää olkapään hallintaa ja keskivartalon kykyä vastustaa kiertoa ilman välineitä. https://www.sisulift.app/media/exercises/male/plank-lateral-raise.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:24.606Z monthly 0.6 https://www.sisulift.app/en/exercises/plank-lateral-raise https://www.sisulift.app/media/exercises/male/plank-lateral-raise.png Plank Lateral Raise, exercise animation https://www.sisulift.app/media/exercises/male/plank-lateral-raise.png This exercise develops shoulder control and your core’s ability to resist rotation without equipment. https://www.sisulift.app/media/exercises/male/plank-lateral-raise.mp4 13 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:30:24.606Z monthly 0.5 https://www.sisulift.app/liikkeet/vasen-koukkuisku https://www.sisulift.app/media/exercises/male/boxing-left-hook.png Vasen koukkuisku, liikeanimaatio https://www.sisulift.app/media/exercises/male/boxing-left-hook.png Liike kehittää räjähtävää kiertovoimaa ja alavartalon tukea ilman välineitä. https://www.sisulift.app/media/exercises/male/boxing-left-hook.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:14.683Z monthly 0.6 https://www.sisulift.app/en/exercises/boxing-left-hook https://www.sisulift.app/media/exercises/male/boxing-left-hook.png Boxing Left Hook, exercise animation https://www.sisulift.app/media/exercises/male/boxing-left-hook.png Boxing Left Hook, exercise animation https://www.sisulift.app/media/exercises/male/boxing-left-hook.mp4 3 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:14.683Z monthly 0.5 https://www.sisulift.app/liikkeet/askelnousu-korokkeelle https://www.sisulift.app/media/exercises/male/step-up-on-box.png Askelnousu korokkeelle, liikeanimaatio https://www.sisulift.app/media/exercises/male/step-up-on-box.png Hyvä yksijalkainen liike etureisille ja liikehallinnan kehittämiseen kehonpainolla. https://www.sisulift.app/media/exercises/male/step-up-on-box.mp4 15 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:54.450Z monthly 0.6 https://www.sisulift.app/en/exercises/step-up-on-box https://www.sisulift.app/media/exercises/male/step-up-on-box.png Step-up on Box, exercise animation https://www.sisulift.app/media/exercises/male/step-up-on-box.png A good single-leg exercise for the quadriceps and developing movement control using body weight. https://www.sisulift.app/media/exercises/male/step-up-on-box.mp4 15 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:32:54.450Z monthly 0.5 https://www.sisulift.app/liikkeet/kiertoheitto-laakepallolla https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.png Kiertoheitto lääkepallolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.png Liike kehittää keskivartalon kiertovoimaa ja voimantuottoa urheilullisiin kiertoliikkeisiin. https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.6 https://www.sisulift.app/en/exercises/medicine-ball-rotary-throw https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.png Medicine Ball Rotary Throw, exercise animation https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.png This exercise develops rotational core power and force production for athletic rotational movements. https://www.sisulift.app/media/exercises/male/medicine-ball-rotary-throw.mp4 4 2026-01-24T00:00:00+00:00 yes 2026-06-27T08:26:43.707Z monthly 0.5 https://www.sisulift.app/liikkeet/jefferson-koukistus-kasipainoilla https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.png Jefferson-koukistus käsipainoilla, liikeanimaatio https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.png Jefferson-koukistus käsipainolla kuormittaa pakaroita ja takaketjua pitkällä venytyksellä ja vaatii tarkkaa hallintaa. https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:12.510Z monthly 0.6 https://www.sisulift.app/en/exercises/dumbbell-jefferson-curl https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.png Dumbbell Jefferson Curl, exercise animation https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.png The dumbbell Jefferson curl loads the glutes and posterior chain through a long stretch and requires precise control. https://www.sisulift.app/media/exercises/male/dumbbell-jefferson-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:24:12.510Z monthly 0.5 https://www.sisulift.app/liikkeet/vuoropotkut https://www.sisulift.app/media/exercises/male/flutter-kicks.png Vuoropotkut, liikeanimaatio https://www.sisulift.app/media/exercises/male/flutter-kicks.png Heiluripotkut kuormittavat erityisesti keskivartalon hallintaa ja lonkankoukistajia kehonpainolla. https://www.sisulift.app/media/exercises/male/flutter-kicks.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:53.519Z monthly 0.6 https://www.sisulift.app/en/exercises/flutter-kicks https://www.sisulift.app/media/exercises/male/flutter-kicks.png Flutter Kicks, exercise animation https://www.sisulift.app/media/exercises/male/flutter-kicks.png Flutter kicks primarily challenge core stability and the hip flexors using body weight. https://www.sisulift.app/media/exercises/male/flutter-kicks.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-27T06:55:53.519Z monthly 0.5 https://www.sisulift.app/liikkeet/tibialis-nosto https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.png Tibialis-nosto, liikeanimaatio https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.png Kohdistuu tibialis anterior -lihakseen. https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/tibialis-raise https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.png Tibialis Raise, exercise animation https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.png Targets the tibialis anterior muscle. https://www.sisulift.app/media/exercises/male/sitting-floor-tibialis-raise.mp4 9 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/kasillaseisontapunnerrus https://www.sisulift.app/media/exercises/male/handstand-push-up.png Käsilläseisontapunnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/handstand-push-up.png Kehittää erityisesti olkapäitä ja samalla ojentajia sekä keskivartalon hallintaa. Voima ja kehonhallinta auttavat muissa punnerruksissa ja ylävartalon liikkeissä. https://www.sisulift.app/media/exercises/male/handstand-push-up.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/handstand-push-up https://www.sisulift.app/media/exercises/male/handstand-push-up.png Handstand Push-up, exercise animation https://www.sisulift.app/media/exercises/male/handstand-push-up.png Builds shoulder strength while training the triceps and core stability. Better strength and control carry over to presses and other upper body work. https://www.sisulift.app/media/exercises/male/handstand-push-up.mp4 8 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/keskitetty-hauiskaanto-vastuskuminauhalla https://www.sisulift.app/media/exercises/male/band-concentration-curl.png Keskitetty hauiskääntö vastuskuminauhalla, liikeanimaatio https://www.sisulift.app/media/exercises/male/band-concentration-curl.png Kehittää hauista ja parantaa kyynärnivelen koukistusvoimaa. Siitä on hyötyä vetävissä liikkeissä ja kantamisessa. https://www.sisulift.app/media/exercises/male/band-concentration-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/band-concentration-curl https://www.sisulift.app/media/exercises/male/band-concentration-curl.png Band Concentration Curl, exercise animation https://www.sisulift.app/media/exercises/male/band-concentration-curl.png Builds the biceps and improves elbow flexion strength. That helps with pulling exercises and carrying. https://www.sisulift.app/media/exercises/male/band-concentration-curl.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pysaytysvinopenkkipunnerrus-tangolla https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.png Pysäytysvinopenkkipunnerrus tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.png Kehittää rintaa, etuolkapäitä ja ojentajia. Pysäytys parantaa voimaa lähtöasennosta ja tekee punnerruksesta hallitumman. https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-pause-incline-bench-press https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.png Barbell Pause Incline Bench Press, exercise animation https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.png Builds the chest, front delts and triceps. The pause improves starting strength and gives you better control in the press. https://www.sisulift.app/media/exercises/male/barbell-pause-incline-bench-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/muscle-up https://www.sisulift.app/media/exercises/male/muscle-up.png Muscle-up, liikeanimaatio https://www.sisulift.app/media/exercises/male/muscle-up.png Kehittää selän lisäksi veto ja työntövoimaa sekä kehonhallintaa. Hyvä pohja tekee haastavista kehonpainoliikkeistä vahvempia. https://www.sisulift.app/media/exercises/male/muscle-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/muscle-up https://www.sisulift.app/media/exercises/male/muscle-up.png Muscle-up, exercise animation https://www.sisulift.app/media/exercises/male/muscle-up.png Builds back strength, pulling and pressing power, plus body control. It helps with advanced bodyweight training and upper body strength. https://www.sisulift.app/media/exercises/male/muscle-up.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/etukyykky-tangolla-rinnalleveto-otteella https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.png Etukyykky tangolla rinnalleveto-otteella, liikeanimaatio https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.png Kehittää erityisesti etureisiä ja vahvistaa kyykkyvoimaa. Samalla opit pitämään keskivartalon tukevana raskaissa nostoissa. https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.6 https://www.sisulift.app/en/exercises/barbell-clean-grip-front-squat https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.png Barbell Clean grip Front Squat, exercise animation https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.png Builds your quads and improves squat strength. It also teaches a strong upright torso for heavier lifts. https://www.sisulift.app/media/exercises/male/barbell-clean-grip-front-squat.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T14:54:37.513Z monthly 0.5 https://www.sisulift.app/liikkeet/jousiampujapunnerrus https://www.sisulift.app/media/exercises/male/archer-push-up.png Jousiampujapunnerrus, liikeanimaatio https://www.sisulift.app/media/exercises/male/archer-push-up.png Kehittää rintaa, ojentajia ja keskivartalon hallintaa. Yksipuolinen kuormitus auttaa rakentamaan voimaa vaativampiin punnerruksiin. https://www.sisulift.app/media/exercises/male/archer-push-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.6 https://www.sisulift.app/en/exercises/archer-push-up https://www.sisulift.app/media/exercises/male/archer-push-up.png Archer Push-up, exercise animation https://www.sisulift.app/media/exercises/male/archer-push-up.png Builds chest, triceps and core stability. The uneven load helps develop strength for harder push up variations. https://www.sisulift.app/media/exercises/male/archer-push-up.mp4 7 2026-01-24T00:00:00+00:00 yes 2026-10-13T07:33:47.563Z monthly 0.5 https://www.sisulift.app/liikkeet/pystypunnerrus-trap-tangolla https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.png Pystypunnerrus moniotetangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.png Kehittää olkapäitä ja ylävartalon työntövoimaa. Vahvemmat hartiat auttavat nostoissa ja arjen yläpuolisissa liikkeissä. https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:37:45.351Z monthly 0.6 https://www.sisulift.app/en/exercises/trap-bar-overhead-press https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.png Multi-grip bar overhead press, exercise animation https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.png Builds shoulder strength and overhead pressing power. Stronger shoulders help with lifts and everyday overhead movements. https://www.sisulift.app/media/exercises/male/trap-bar-overhead-press.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:37:45.351Z monthly 0.5 https://www.sisulift.app/liikkeet/polvirullaus-ez-tangolla https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.png Polvirullaus EZ-tangolla, liikeanimaatio https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.png Tämä liike vahvistaa vatsaa ja koko keskivartaloa. Hyvä keskivartalon hallinta auttaa raskaissa nostoissa ja tukee ryhtiä arjessa. https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.6 https://www.sisulift.app/en/exercises/ez-bar-knelling-rollout https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.png EZ Bar Knelling Rollout, exercise animation https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.png This move builds your abs and overall core strength. A strong core helps with heavy lifts and supports better posture every day. https://www.sisulift.app/media/exercises/male/ez-bar-knelling-rollout.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:16:48.834Z monthly 0.5 https://www.sisulift.app/liikkeet/yhden-kaden-pystypunnerrus-levypainokoneessa https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.png Yhden käden pystypunnerrus levypainokoneessa, liikeanimaatio https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.png Vahvistaa olkapäitä ja kehittää yksipuolista punnerrusvoimaa. Se auttaa vakaammissa nostoissa ja tasoittaa puolieroja. https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.6 https://www.sisulift.app/en/exercises/lever-one-arm-shoulder-press-plate-loaded https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.png Lever One Arm Shoulder Press (plate loaded), exercise animation https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.png Builds shoulder strength and single arm pressing power. It helps with more stable lifts and evens out side to side differences. https://www.sisulift.app/media/exercises/male/lever-one-arm-shoulder-press-plate-loaded.mp4 6 2026-01-24T00:00:00+00:00 yes 2026-06-26T15:22:07.914Z monthly 0.5