Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueShoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Abs · Intermediate
Hanging Straight Leg Raise
A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
Shoulders · Intermediate
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders.
Glutes · Intermediate
Dumbbell Rear Lunge
An alternating reverse-step lunge with two dumbbells hanging at the sides in a neutral grip. Each backward step and return to feet together loads the quadriceps and gluteal muscles, with the standing leg and trunk controlling balance before the opposite side begins.
Shoulders · Intermediate
One-Arm Rear Delt Fly
The Single Arm Rear Delt Fly is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It also engages the upper back muscles, including the rhomboids and trapezius, to a lesser extent. This exercise helps improve shoulder stability and posture.
Glutes · Intermediate
Back Extension
Targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
Legs · Intermediate
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors.
Forearms · Intermediate
Barbell Reverse Grip Forearm Curl
Targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.
Back · Intermediate
One-Arm High Row Cable
The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Shoulders · Intermediate
Barbell Shoulder Grip Upright Row
A compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.
Back · Intermediate
Alternate Renegade Row
A compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Shoulders · Intermediate
Standing Cuban Press
A shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Legs · Intermediate
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Shoulders · Intermediate
Incline Powell Raise
An isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed on an incline bench to enhance the range of motion and muscle engagement. This exercise helps improve shoulder stability and posture.
Triceps · Intermediate
Suspension Triceps Extension
A bodyweight elbow-extension exercise with the hands supported by suspension handles and the feet on the floor. The forward lean loads the triceps while the trunk and shoulder girdle maintain the body's alignment.
Shoulders · Intermediate
Smith Seated Behind Neck Press
A shoulder exercise performed using a Smith machine.
Triceps · Intermediate
Dumbbell Lying Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench with two dumbbells and a neutral grip. The upper arms remain nearly vertical as the dumbbells move between forehead level and near-straight arms above the shoulders, targeting all three heads of the triceps.
Chest · Intermediate
Decline Chest Press
A compound exercise targeting the lower portion of the pectoral muscles. It involves pressing a weight away from the body while lying on a decline bench, engaging the chest, triceps, and shoulders.
Biceps · Intermediate
Dumbbell Drag Curl
An isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Legs · Intermediate
Weighted Cossack Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
Biceps · Intermediate
Wide Grip Standing Barbell Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head due to the wide grip. This exercise helps in building overall arm strength and muscle mass, enhancing the peak of the biceps.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Front Hold, Deep Range)
A hip-hinge variation performed with the dumbbells mostly in front of the legs. This demonstration shows a deeper forward hinge than the related side-hold variation. The hips move back as the torso lowers and then returns to standing under control.
Triceps · Intermediate
Ring Dips
A compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Glutes · Intermediate
Dumbbell Single Leg Hip Thrust
A unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.
