Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBack · Intermediate
Pull-Up with Platform Entry and Exit
A compound bodyweight sequence linking support on a platform, an active entry pull, an unsupported descent and another ascent before returning to the platform.
Chest · Intermediate
Incline Barbell Bench Press (Top Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the upper endpoint after pressing. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
Shoulders · Intermediate
Barbell Medium-Grip Upright Row
A standing barbell pull for the shoulders and upper back with a medium overhand grip. It is a distinct setup from the wide and extra-wide variations; the front camera view is presentation metadata, not the reason for a separate exercise.
Shoulders · Intermediate
Barbell Extra-Wide-Grip Upright Row
A standing shoulder and upper-back exercise using the widest overhand grip among these three verified demonstrations. The qualifier identifies this source-specific setup, not a required maximum grip width for every trainee.
Quads · Intermediate
Tuck-to-L-Sit Knee Extension
A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
Abs · Intermediate
Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
Shoulders · Intermediate
Pike Push-Up (Elbows Tucked)
A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
Back · Intermediate
Prone Cobra Press-Up
Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Chest · Intermediate
Barbell Larsen Press (Elbows Out)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
Back · Intermediate
Barbell Bent-Over Row (More Upright Torso)
A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.
Legs · Intermediate
Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Chest · Intermediate
Dumbbell Bench Press (Elbows Out)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
Legs · Intermediate
Barbell Plie Squat
A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.
Legs · Intermediate
Barbell Hack Squat (Shallower Range)
A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.
Glutes · Intermediate
Two-Dumbbell Hip Thrust
A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
Back · Intermediate
Wide-Grip Pull-Up on Straight Bar
A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
Core · Intermediate
Seated Kettlebell Twist
A weighted core exercise with side-to-side trunk rotation and the feet supported on the floor. The kettlebell adds resistance for the oblique abdominal muscles, while the abdominal and back muscles help control the seated position.
Chest · Intermediate
Wide-Grip Barbell Bench Press
A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.
Chest · Intermediate
Medium-Grip Barbell Bench Press
A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Abs · Intermediate
Cable Side Bend
A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.
Legs · Intermediate
Barbell Bulgarian Squat
A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
