Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueShoulders · Intermediate
Static Front Hold
The Static Front Hold, also known as the Front Lever Hold, is an advanced isometric exercise targeting the core, shoulders, and back muscles. It requires significant strength and control to maintain a horizontal position while hanging from a bar.
Chest · Intermediate
Decline Cable Chest Press
An isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
Shoulders · Intermediate
Lying Cross Lateral Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major.
Back · Intermediate
Pull-Up Neutral Grip
A compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Biceps · Intermediate
Dumbbell Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
Back · Intermediate
Lever Low Row
A strength training exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine designed to simulate the rowing motion, providing a controlled environment to focus on muscle contraction and form.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
Back · Intermediate
Australian Pull-Up Underhand Grip
The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms.
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Chest · Intermediate
Incline Neutral Grip Dumbbell Press
Targets the upper portion of the pectoral muscles, anterior deltoids, and triceps.
Abs · Intermediate
Toes To Bar
A dynamic core exercise primarily targeting the abdominal muscles, hip flexors, and grip strength. It involves hanging from a pull-up bar and lifting your toes to touch the bar, requiring coordination, strength, and flexibility.
Biceps · Intermediate
Biceps Barbell Curl
A fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Legs · Intermediate
Barbell Straight Leg Deadlift
A barbell hip-hinge exercise that emphasizes the hamstrings, glutes, and spinal erectors. Its straighter-leg setup makes it a distinct posterior-chain variation from a conventional deadlift.
Chest · Intermediate
Band Bench Chest Press
A resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
Legs · Intermediate
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
Back · Intermediate
One-Arm Landmine Bent Over Row
A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
Biceps · Intermediate
Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
Chest · Intermediate
Seated Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Chest · Intermediate
Push-Up
A bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Back · Intermediate
Cable Thibaudeau Kayak Row
A cable back exercise that uses an alternating pulling pattern resembling a kayak stroke. It develops the lats, upper back, biceps, and coordinated trunk control.
Chest · Intermediate
Decline Barbell Bench Press
A compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Legs · Intermediate
Smith Split Squat
A split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
Legs · Intermediate
Barbell Hack Squat (Deeper Range)
A free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
Chest · Intermediate
Dumbbell Poliquin Press
A shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
