Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueChest · Intermediate
Incline Dumbbell Chest Fly
The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest.
Chest · Intermediate
Barbell Larsen Press (Tucked Elbows)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward the lower chest while the elbows stay closer to the torso. The upper body presses the bar as the trunk remains stable on the bench.
Abs · Intermediate
Hanging Leg Raise To Bar
An advanced core exercise that targets the abdominal muscles, hip flexors, and stabilizing muscles of the upper body. It involves lifting the legs towards the bar while hanging from a pull-up bar, requiring significant strength and control.
Rear shoulders · Intermediate
Ring Face Pull
A bodyweight pulling exercise performed on gymnastic rings with the feet grounded and the body leaning backward. The face-height pull combines outward elbow movement, shoulder rotation and scapular retraction for the rear shoulders and upper back.
Legs · Intermediate
Kettlebell Rear Lunge
An alternating reverse-step lunge with one normally oriented kettlebell held in both hands at the chest. Each backward step returns to a neutral standing stance, with the front leg's quadriceps and gluteal muscles producing the rise and the trunk controlling the front-held load.
Legs · Intermediate
Split Squat
A lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Back · Intermediate
Seal Row
A strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Legs · Intermediate
Barbell Split Squat
A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
Legs · Intermediate
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Back · Intermediate
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Chest · Intermediate
One-Arm Dumbbell Incline Bench Press
A unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Legs · Intermediate
Trap Bar Deadlift
A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
Shoulders · Intermediate
Pike Push-Up (Elbows Out)
A bodyweight pressing variation performed with the hips raised in an inverted-V position. The elbows travel farther to the sides as the upper body lowers, distinguishing it from the related tucked-elbow variation.
Abs · Intermediate
Hanging Knee Circles
An advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
Biceps · Intermediate
Weighted Chin Up
A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
Chest · Intermediate
Barbell Bench Press with Chains
A variation of the traditional bench press that incorporates chains to add variable resistance.
Biceps · Intermediate
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles.
Biceps · Intermediate
Seated Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
Abs · Intermediate
Capitan's Chair Straight Leg Raises
The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
Legs · Intermediate
Prowler Sled
A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
Back · Intermediate
Dip Shrugs
An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Chest · Intermediate
Suspension Chest Fly
An upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Biceps · Intermediate
Bayesian Cable Curl Seated
An isolation exercise targeting the biceps brachii. It utilizes a cable machine to maintain constant tension throughout the movement, enhancing muscle engagement and growth. Performing this exercise seated helps stabilize the body, allowing for better focus on the biceps.
